The PodiumRunner Endurance Podcast is hosted by Ian Sharman, a professional ultra runner and coach with over 200 marathons or ultra finishes and more than 50 wins (www.sharmanultra.com, @sharmanian). We discuss training and racing topics with leading sports scientists and how to practically apply research findings for marathoners and ultra runners. Episode 13: Strength Training for Runners with Renee Metivier This episode we’re talking to Renee Metivier (@reneemetivier). Metivier has has been a professional runner since 2005, when she graduated from the University of Colorado at Boulder. She’s represented the USA at six IAAF World Championships, and is a four-time USATF National Champion from 3,000m to the marathon. Renee stepped up to the marathon in Chicago in 2012, where she ran 2:27:17 – the fourth fastest American debut at the time.  Metivier is also the owner of Recharge Gym in Bend, OR, (@rechargesport) with 10+ years coaching & personal training from elite sport performance to helping injured athletes safely return to sport. She’s qualified through the National Academy of Sports Medicine as a Certified Personal Trainer and Correctional Exercise Specialist. Plus she’s a USATF Level 1 Certified Coach. Metivier posts videos showing how to do certain exercises and routines on the Recharge Sport YouTube channel (including a quick demo of a Pallof Press we discuss in the show). This show is all about strength training for runners. We discuss: -    her experience in elite track and marathon running, including how she and other elites used strength training over the years -    how strength training helps reduce injury and improve muscle fiber activation -    whether to focus on heavy weights with low reps or lower weights with higher reps  -    do we need to exercise all areas of the body? -    how to fit strength work around harder running sessions -    how many sessions per week and for how long -    how it fits into a race build up and taper -    how to improve uphill and downhill fitness via strength work -    how hilly trail running can mimic some of the benefits of strength training -    how aging affects strength training needs -    using weight vests for active recovery understanding the purpose behind any exercise or training session (whether running or other forms of training)