Run Stronger, Not Harder: Simple Strength Training for Women

In this week’s episode of the Women’s Running Collective, Hayles and Jussie chat through their week of training, including some spicy interval sessions like the Mona Fartlek and a pyramid workout as they prep for a fast 5K.

They dive into one of the most important (but often overlooked) parts of running: strength training. From building power and preventing injuries to improving running form, the girls break down exactly why lifting matters and how to start.

Expect step-by-step guidance on staple moves like squats, lunges, deadlifts, planks, glute bridges, and calf raises, plus practical advice on how to structure reps, sets, and supersets without overcomplicating things.

Of course, it wouldn’t be a WRC episode without some laughs this time, about running hair care and an unexpectedly iconic Big W post-run robe recommendation.

Whether you’re new to the gym or looking to level up your strength, this one’s all about helping you move better, feel stronger, and run longer. 🏃‍♀️✨

Timestamps:

00:00 — Introduction and Greetings

00:33 — Weekly Running Recap

00:59 — Training Sessions Breakdown

05:18 — Funny Running Stories

07:15 — Why Strength Training Matters for Runners

18:25 — Understanding Reps and Sets

18:57 — What’s a Superset 

20:01 — Squats: The Foundation Move

21:45 — Lunges: Stability + Balance

23:34 — Deadlifts: Building a Strong Backside

25:16 — Planks: Core Control for Better Running Form

27:12 — Glute Bridges: Powering Hip Extension

28:25 — Calf Raises: Don’t Skip These!

31:12 — Practical Tips & Routine Recommendations

35:04 — Wrap-Up & Community Chat 

 

Hayleys robe recco BIG W $30 robe (worth every cent)