After speaking with strength coach Samantha Rothberg, CSCS, for a Runner’s World story about advanced offseason strength workouts for runners, I immediately knew I wanted to train with her. Her approach focuses on building resilience, power, and unilateral strength—qualities that translate directly to better running performance.
We began working together virtually through a training app in early December, and the results have been remarkable. I feel stronger, my muscles are more defined, and my runs feel easier. Paces that once felt challenging now feel sustainable, and my recovery between runs is noticeably faster. Most importantly, I don’t experience the same soreness or discomfort I used to when trying to balance running and lifting.
Working with a coach helped me make several strategic adjustments to my strength routine. Here are the six biggest changes Rothberg recommended—and how they can help runners improve performance.
1. Reset Your Nervous System Before Training
At the start of many workouts, I now perform 90–90 breathing. I lie on my back with my feet placed against a wall, knees bent at 90 degrees. With my hands on my stomach, I take about ten slow diaphragmatic breaths and repeat this three times.
Initially, it felt strange—I just wanted to jump into the workout. But over time, I noticed it helped me feel calmer and more connected to my body.
Rothberg explains that this breathing practice helps shift the nervous system out of a “fight-or-flight” state and prepares the body for safer lifting.
“It helps connect your breathing to your core so you can protect your spine while lifting,” she says.
2. Do Plyometrics Before Lifting
Plyometrics—like box jumps and pogo hops—have always been part of my training, but Rothberg changed when I do them. Instead of adding them randomly, I now perform them right after my warm-up and before lifting.
For example, one workout includes:
- 2 sets of 5 box jumps
- 10 pogo hops
- 8 jumping lunges
On other days I perform exercises like depth drop jumps or broad jumps.
Plyometrics train the body to generate and absorb force quickly—skills that are essential for running efficiency.
Rothberg notes that while plyos increase heart rate, their goal isn’t cardiovascular conditioning.
“They improve how quickly your brain connects to your body and how well you produce and absorb force,” she explains.
Doing them early in the workout ensures the nervous system is fresh and able to perform them safely.
3. Focus More on Unilateral Movements
After plyometrics, I begin my strength work with a bilateral movement such as squats or deadlifts. These exercises allow heavier loads.
Then we transition to unilateral movements such as:
- Bulgarian split squats
- Single-leg deadlifts
- Single-arm shoulder presses
Running is essentially a series of single-leg movements, so training each side independently improves balance, coordination, and strength.
Rothberg emphasizes that unilateral training helps prevent injuries and correct muscle imbalances—particularly in the hips and glutes.
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4. Change Movement Patterns and Equipment
Before working with Rothberg, I repeated the same exercises with the same equipment week after week.
Now my workouts incorporate new variations and tools, such as:
- Hip thrust machines for safer heavy lifting
- Landmine setups for squats, deadlifts, and presses
Landmine exercises naturally guide your body into better positions.
“The landmine keeps you upright during squats and reduces stress on the lower back,” Rothberg explains. “It’s also easier on the shoulders during pressing movements.”
Trying new equipment also helps make workouts more engaging and less repetitive.
5. End Workouts With Mobility Work
Mobility exercises now finish most of my strength sessions. These include:
- Pigeon pose
- Hamstring stretches
- Hip-flexor stretches with the back foot elevated
- Calf stretches
Runners often neglect mobility, especially for tight areas like the calves and hips.
Even spending just a few minutes stretching can prepare your body for the next workout.
“If you’re training for a race, you likely have another session later that day or the next morning,” Rothberg says. “Those few minutes of mobility are a gift to your next workout.”
6. Adjust Strength Training to Fit Your Running Schedule
When I reached the peak week of training for the New York City Half Marathon, Rothberg didn’t remove strength workouts entirely. Instead, she reduced the number of sets in each session.
This allowed my body to prioritize recovery for running while still maintaining strength.
“We want the goal to be the goal,” Rothberg says. “During peak race weeks, the focus should be on running performance.”
Before working with her, I often struggled to decide how much strength training to keep during race prep. Having a coach provided the clarity—and permission—to scale back when needed.
Why These Changes Matter for Runners
Strength training isn’t just about building muscle—it’s about creating a body that runs more efficiently and resists injury.
By resetting the nervous system, adding plyometrics, prioritizing unilateral strength, varying movement patterns, improving mobility, and adjusting workouts to match running goals, runners can build a stronger, more resilient foundation.
And as I’ve experienced firsthand, the right strength program can make running feel smoother, faster, and far more enjoyable.
