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Strength Training for Runners: What to Actually Do

Most runners know they should be doing some strength work. Very few are doing it, and of the ones who are, a good proportion are doing something that will not make much difference. Usually some bodyweight exercises, a resistance band, and a core routine learned from a video several years ago. So here is a straightforward account of what strength training for runners is for, what it should actually involve, and how to fit it around training you are already doing.

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Ashley Kranz 10/22/2026
Running

Running in South Florida: Why It Is Harder Here

Runners who move to South Florida from somewhere else usually go through the same experience. They arrive reasonably fit. They go out for a run at their normal pace. And they come back genuinely shocked at how hard it was. Then they assume they have lost fitness, train harder to get it back, and end up either exhausted or injured. The fitness was never the problem. Running here is a different proposition, and understanding why makes it considerably easier to train well in it.

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Ashley Kranz 10/02/2026
Running

The Pain in Your Sitting Bone That Will Not Go Away

Some running injuries are dramatic. This one is just relentless. It starts as a deep ache right where you sit down, at the bony point under your backside. It is worse on hard chairs. It is worse driving. It is worse at the start of a run and particularly on hills and faster efforts. And it has probably been there for months, because this is one of the slowest injuries in running to resolve and one of the easiest to make worse with the obvious treatment. It is a problem with the hamstring tendon where it attaches to the sitting bone, and it behaves differently from a hamstring strain.

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Ashley Kranz 09/25/2026
Running

The One Running Injury You Must Not Run Through

Most running injuries give you some room to negotiate. A sore Achilles, a grumbling knee, a tight calf. You back off a little, you adjust, you keep running in some reduced form, and you work on it. That is usually the right approach. There is one category where it is not, and where running through it turns a few weeks off into a few months off. Bone stress injuries.

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Ashley Kranz 09/07/2026
Running

The Injury Calendar: When Things Go Wrong in a 5K Block

Running injuries aren’t randomly distributed across a training block. They cluster.

Different tissues fail at different points, for reasons that are fairly predictable once you know the pattern — and knowing which week you’re in tells you what to watch for before it becomes a problem.

Here’s the map of an eight-week 5K build, week by week, with what typically shows up and what it means.

But first, one finding that changes how you should read the whole thing.

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Ashley Kranz 08/23/2026

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