Welcome to the Running Explain podcast. I'm Elizabeth, a marathoner, running coach, and answer seeker.

When I became a new runner at the age of 29, I had so many questions, but it felt like I was on my own to figure all of the answers.

So now I'm here to answer all your running questions to help make you a better, smarter, faster, runner.

There's no question too simple and no topic too complex.

So let's get started.

My guest this week is running coach and physical therapist Dr. Kate Bacnewetch.

She joins the show to talk about a subject near and dear to her heart and hopefully one that is becoming near and dear to all of our hearts

to heavy lifting for runners. The running part of running training seems to get sorted pretty

quickly, right? You get your training plan, you get on your way, you're happy. The strength

training part seems to be a bit more complicated. How much should you be strength training? What kind of

strength training is most effective? What do we mean when we talk about heavy lifting, talking about circuit training

and hit workouts? What is going to be most effective for you as a runner to support your

training and make you a stronger, better, faster runner? Kate, welcome to the show. I'm excited to have you here.

Thanks so much for having me. I'm excited to be here.

So all my guests have to answer this question because I genuinely want to know,

how did you become a runner? And how did you become a physical therapist?

Oh, this is a great question. So I ran my first 5K when I was nine years old with my twin sister and my aunts, one of whom is a marathoner.

So she really kind of sparked my interest in the sport.

I ran all through middle school and high school.

And it was just a really huge part of my life.

You know, all of my friends from high school, I met through running.

And I had my first experience with PT when, you know, I had some

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