Why Nutrition and Strength Training for Runners Matters

On this episode of Endurance Eats, I had the pleasure of chatting with Victoria Sekely, the powerhouse behind Train Smart Run Strong. Victoria is not only a talented physical therapist and USATF-certified run coach but also a passionate advocate for runners everywhere. She’s been a transformative figure in my own running journey, teaching me the value of strength training for runners.

We covered everything from overcoming the fear of strength training to the pivotal role of nutrition in preventing injuries and achieving consistency. Plus, Victoria shared her personal journey—one that every runner can relate to.

Why Strength Training for Runners Matters

Breaking the Stigma

For years, strength training had a bad rap among runners. Victoria remembers posting about its benefits on social media in 2019 and facing backlash from runners who feared it would make them “bulky” or slow them down.

Here’s the truth:

• Strength training improves efficiency and reduces the risk of injury.
• It doesn’t lead to bulkiness unless paired with very specific, intentional nutrition and training programs.
• Consistency with strength training helps runners stay in the game longer and bounce back from setbacks.

Victoria’s journey with strength training began when she suffered an injury during PT school. “That injury was a wake-up call,” she said. “I realized how much strength training could do for runners and made it my mission to spread the word.”

The Connection Between Nutrition and Injury Prevention

Runners often underestimate the impact of nutrition on injury prevention. According to Victoria, pairing consistent strength training with adequate fueling is one of the best ways to keep injuries at bay.

“Proper fueling allows your body to recover and adapt to training stress,” she explained. “Without it, you risk overtraining and breaking down.”

Debunking the Fear of Strength Training

Victoria and I laughed about how some runners believe that lifting weights will turn them into bodybuilders overnight. Here’s the truth:

• Building muscle mass requires a significant caloric surplus, specific strength training protocols, and time.
• For runners, strength training focuses on building endurance and injury resilience, not bulking up.

Pro Tip: Focus on the basics. You don’t need a complicated routine—stick to movements that mimic running mechanics and target major muscle groups like squats, lunges, and core exercises.

Victoria’s NYC Marathon Experience: Lessons Learned

In 2022, Victoria ran the New York City Marathon, facing brutal heat and humidity. Despite going into the race feeling confident, she hit a wall due to under-fueling and overconfidence.

“It was a humbling experience,” she admitted. “I wasn’t taking fueling seriously, and it cost me.”

The turning point? Training for the Chicago Marathon in 2023, where she committed to:

• Fueling consistently during training runs.
• Hydrating based on her sweat rate.
• Tracking her caloric intake to ensure she wasn’t running on empty.

The result? Stronger, more enjoyable runs and a newfound appreciation for the power of nutrition.

How to Incorporate Strength Training and Nutrition into Your Routine

1. Start Small: Begin with two strength sessions per week. Focus on functional exercises that enhance stability and power.
2. Fuel Wisely: Prioritize carbs and protein pre- and post-run. Don’t fear the carbs—they’re your running superpower!
3. Hydrate Intentionally: Learn your sweat rate and replace fluids accordingly, especially in hot or humid conditions.

Victoria’s mantra is simple: “Strength training and nutrition are tools, not magic bullets. Use them consistently and intentionally for the best results.”

Trust the Process

Whether you’re training for your first race or aiming for a PR, success as a runner isn’t about overnight transformations. It’s about showing up, doing the work, and trusting the process.

For run and strength coaching, reach out to Victoria at Train Smart Run Strong. And to better support your training, check out my 1:1 nutrition coaching program! We are here to provide you with the personalized nutrition support and guidance to feel your best inside and outside of your training.