Get Stronger WITHOUT Lifting Weights (here's how) - StrengthRunning

Aug 13, 2025

Intro

This is a quick summary of Get Stronger WITHOUT Lifting Weights (here’s how) from StrengthRunning. It’s a great watch — we’re breaking it down so you can try the workout today. Be sure to check out the full video for all the details.

Key Points

High mileage builds overall strength but takes years and carries injury risk; it’s a long‑term foundation.
Speed work (strides, race‑pace intervals, 95%‑max effort runs) improves muscular strength and running economy.
Cross‑training (cycling, elliptical, stair‑climber) adds “three‑dimensional” strength by using muscles differently and improves power and economy.
Hill training is the most efficient strength stimulus: long hill repeats (3‑5 min at 10 k or half‑marathon pace) and short, steep hill sprints (8‑10 sec) recruit maximum muscle fibers.
Full recovery between hill sprints is essential to keep each effort at 100 % effort, similar to a power‑lifting set.

Workout Example

Hill Sprint Strength Workout

Find a steep hill (8‑10% grade).
Run 8–10 seconds all‑out up the hill (aim for 5 k‑10 k race pace).
Walk or jog back down for full recovery (2‑3 min).
Repeat 6‑10 reps depending on fitness level.
Use the same session once a week, supplementing with regular mileage and speed work.

Optional variations: 3‑5 min hill repeats at 10 k or half‑marathon pace for 3‑5 minutes, 1‑1.5 min repeats on a 5‑6% grade, or 1‑minute hill repeats at 5‑10 k pace on a steep hill.

Closing Note

Give these hill‑sprint and hill‑repeat workouts a try, adjust the paces to match your own training zones, and customize the session in the Pacing app. You’ll feel stronger, faster, and more injury‑resistant—so lace up and get stronger without a single weight! 🚀