E8 - Essentials of Strength Training for Runners with Cuyler Hudson DPT

A clear, grounded look at strength training for runners—what to do, how to start, and why the gym doesn’t need to feel overwhelming.

Strength training is supposed to make running feel better—stronger legs, sturdier tendons, fewer injuries. But for a lot of runners, it does the opposite: it sparks stress, uncertainty, and that familiar urge to skip the gym entirely. The machines look confusing, the weights look heavy, and the fear of “doing it wrong” becomes its own workout.

In this episode, Matt and Molly sit down with physical therapist Cuyler Hudson to make strength training feel genuinely approachable. They break down how muscles, tendons, and bones adapt, why “bulking up” isn’t something runners need to fear, and how simple, consistent lifting can support your running without adding pressure.`

From navigating the weight room with confidence to choosing weights, reps, and routines that make sense, this conversation reframes strength work as something you can fit into your training with a clear and practical roadmap—not something to stress over.

Exercise Cheatsheet: https://docs.google.com/spreadsheets/d/18lD9J0t1QrNQXjoqioAkNn1xav_LSUoycuuMSZcBcng/edit?usp=sharing

Episode Description

In this episode of Legwork, Matt and Molly sit down with physical therapist Cuyler Hudson to cover a ton of practical information for newbies and reminders for veterans. Together, they demystify strength training for runners—what to do, how to start, and why the gym doesn’t need to feel intimidating.

Together, they explore the fundamentals of building stronger muscles, bones, and tendons, while breaking down the mental and practical barriers that keep so many runners from lifting in the first place.

They cover:

• Why strength training helps runners from tendon stiffness and bone density to fatigue resistance and better form

• Myths that hold runners back

• How to feel less intimidated in the gym

• Using machines vs. dumbbells

• Single-leg work and why it matters with increased stability, and better balance

• How to pick weights and reps when understanding your RPE

• Plyometrics made simple

• Home and hotel workouts that work when you don’t have access to a gym

• Creatine for runners and what it does and doesn't help

• Footwear for lifting and why running shoes often work against you in the weight room

• How to fit strength into a training cycle including hard-day/hard-day pairing