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Strength Training for Runners, with Ryan Hall | Extramilest Show #54

By November 22, 2022May 20th, 2023No Comments
Ryan Hall and Floris Gierman talking about running and strength training

“Anytime I take someone who hasn’t been lifting and I have them start lifting, I’m like alright, for the first week, stop when you can do 10 more reps if you wanted to. It has to feel super easy because you are going to get super sore.” – Ryan Hall

Ryan Hall is the fastest American to run a marathon, in 2:04:58 (in 2011) and half marathon, in 59:43 (2007). That’s a half-marathon pace of 4:33 min / mile or 2:50 min / km.

This interview took place in Flagstaff, Arizona, where he lives with his wife; professional American distance runner, Sarah Hall and their four children. After retiring from professional running in 2016, Ryan took up weightlifting and significantly increased in size, from 58G / 127lbs to (at time of recording) 85KG / 187lbs. He runs his own running coaching program and coaches recreational to elite runners.

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I hope you enjoy my conversation with Ryan Hall.

Watch this full interview on YouTube

► Watch the interview on YouTube.

► Listen on Apple PodcastSpotify and Stitcher. or your other favorite podcast platform.


Find Ryan Hall here:

Show notes Ryan Hall:

    • 0:00 Intro Ryan Hall
    • 2:59 Finding running as a kid
    • 6:27 Running coaching
    • 7:22 Ryan’s own training
    • 11:37 Strength training for runners
    • 18:45 Nutrition and strength for runners
    • 22:02 Consistency, avoiding injury
    • 23:50 Mobility for running
    • 26:12 Run Free training program
    • 33:43 The carbon-plated running shoe
    • 35:22 Grand Canyon running
    • 39:45 Love the pain cave
    • 41:47 Relaxation and running
    • 42:41 The pitfalls of comparison with others
    • 43:49 Natural body weight
    • 47:24 Family connections, cross-training
    • 48:30 Failure, spiritual journey
    • 54:30 Ryan’s book: Run the Mile You’re In
    • 59:05 Find Ryan here + Hall Steps Foundation.
    • 1:02:18 Paying attention to your passions
    • 1:03:52 Outro

I’d love to hear from you, what was your favorite lesson, quote or takeaway. Please let me know in the comments on YouTube HERE

You can find me, Floris Gierman, here: 



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