Run Lift Mom is an audio podcast uplifting women and guiding mothers through their fitness journey. Episodes feature expert interviews in the topics of running, strength training, and motherhood.

Hi there, I'm Suzy!

Hi there, I'm Suzy!

I uplift other women in the areas of running, lifting, and motherhood and create community for servant leadership.

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Run Lift Mom is an audio podcast uplifting women and guiding mothers through their fitness journey. Episodes feature expert interviews in the topics of running, strength training, and motherhood.

Weight Training for Runners with Brodie Sharpe of The Run Smarter Series

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This is a Run Lift Mom podcast interview about weight training for runners with Brodie Sharpe of the Run Smarter Series, which is an online course with a corresponding podcast.

Who is Brodie?

Brodie is a licensed Physio in Australia who specializes in helping athletes prevent injury and create smart running routines that will increase quality of life.

  • Bachelor of Health Science & Masters of Physiotherapy Practice (2012)
  • The Running Clinic – Certified professional
  • Musculoskeletal injuries for runners online course (Simon Bartold – One of Australia’s best running podiatrists)
  • Running Repairs course (Tom Goom – One of the world’s leading running physiotherapists)
  • Athletics Victoria Run coaching qualifications
  • Sports Medicine Australia – The Secrets to injury Proofing runners
  • Host of the Run Smarter Podcast 2019
  • Owner of the Breakthrough Running Clinic 2019

Show notes:

  • 1:30 Should runners who want to primarily run be sport specific?
  • 2:10 rate of injuries in running, danger of overuse
  • 3:30 Why is strength training important? 
  • 4:45 How can women avoid bulking up?
  • 6:00 Interference effect and muscle mass
  • 7:10 What does programming with an addition of strength look like?
  • 8:35 Do you recommend lifts prior to a run or after? 
  • 10:00 Correct dosage, technique
  • 11:40 Current research points toward heavy lifts, plyometrics for running performance
  • 13:40 Running economy and oxygen utilization as a result of long term strength training
  • 14:30 Favorite resources for runners
  • Strength and Conditioning for Endurance Runners, Richard Blagrove (book recommendation)
woman wearing black sports bra and jogger shorts smiling
Photo by nappy on

Connect with Brodie

Weight training with Push, Pull, Squat Movements

Listeners of the show will recognize the pattern of what Brodie discussed as one of the most common strength templates for runners: push, pull, and squat movements.

I personally love this because it is simple and as a recreational runner who has full time work, parenting, and a move on her current plate, simple is better.

Is that your lifestyle too? Sweet, You’re in good company. Let’s break each of these down first with a movement library, then go through a few workout examples.


(chest, shoulders, and triceps)


push-up with resistance band

alternating push-ups with medicine ball

standing chest press (cable or band)

bench press (dumbbell or barbell)

chest fly

incline bench press

shoulder press

triceps dip

triceps pushdown


(back, biceps)

inverted bodyweight row

pull-up (assisted, if needed)

TRX row

lat pulldown

bent over row

seated row

reverse fly

hammer curl

barbell curl

deadlift (these are argued to also be considered in push and/or squat categories, but for runners specifically it fits into “pull” the most)


(quads, hamstrings, glutes, abdominals, calves)

bodyweight squat

goblet squat

back squat

split squat

lunge (forward, reverse, lateral)

walking lunge

squat hold or wall sit


squat jump


Here are a few ways to combine these movements in a single workout:


5 rounds, complete as circuit with 12-15 reps of each movement:

Push ups

DB rows

Goblet squats


:40 work, :20 rest for each movement, complete 2 cycles (6 minutes total)

Push ups

DB deadlifts

Squat jumps


2 rounds, complete as circuit with 12-15 reps of each movement:

Bench press

Seated row

DB step ups


If this has your head spinning, find a qualified personal trainer or get with someone like Brodie to help create a few more workouts.

Here’s a blog post he did with many of these movements, which can be done at home!

You can also request my workout kit if you’d like to combine the above movements with speed workouts!

I hope this has helped you with your strength training for runners research. I’d love to hear what you got over on Instagram!

Support Run Lift Mom Podcast

You can join the podcast’s new Strava run club– I’ve got some neat things coming up with partners of this show. For now, simply join and do your thing as you normally would on the app.

Speaking of partners, here they are:

Aloette – aloe vera based skincare and cosmetics. Check here to see what’s on sale in real time!

Red H Nutrition – use RUNLIFTMOM to save 20% on anything

Factor meal delivery service – use FACTOR2020 for $25 off your first week 

Sarah Marie Designs – use RUNLIFTMOM to save 10%

Instacart– get a free trial and save yourself some time!

Fabletics: 2 for $24 bottoms to start (I like the Motion365 blend for performance)

Let’s hang out!

Click on a square below to see the Instagram post.

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