Unpopular opinion? As a bigger runner (198cm), switching from "Runner Strength" circuits back to heavy "Gym Bro" lifting saved my knees.

Hi everyone,

I’m currently in a build block for a Sub-3 attempt this summer. I wanted to start a discussion about strength training, specifically for those of us who are on the taller/heavier side (I’m 6'6" / 198cm).

The "Runner Strength" Trap When I first started taking marathon training seriously (before my Berlin race), I read everywhere that I should be doing "functional runner strength." You know the drill: single-leg hops, high-rep lunges with light weights, resistance bands, clamshells for days.

Honestly? My knees and hips felt constantly agitated. I felt like I was just adding more impact and repetition to a body that was already taking a beating from the mileage.

Going Heavy (PPL) For this current block, I decided to ignore the "runner specific" advice and go back to what I knew from my past life in the gym: Heavy Compound Lifting. I switched to a standard Push/Pull/Legs split, focusing on:

• Heavy Squats (5x5)
• Deadlifts / RDLs
• Weighted Step-ups

Since switching back to heavy iron, my nagging knee pain has completely vanished. My theory is that for bigger runners, "endurance strength" (high reps) just adds to the fatigue. But Maximal Strength (heavy weight, low reps) actually builds the tendon stiffness and durability needed to handle the ground impact of a marathon.

The only catch is that combining 80km/week of running with heavy deadlifts makes your caloric needs skyrocket. I bonked a few long runs early in this block because I wasn't eating enough to support the lifting volume. I actually had to ditch my standard calorie tracker (which kept telling me to eat 2,400 calories lol) and found a dedicated endurance nutrition app to help me calculate the massive carb intake needed to recover from "Heavy Legs" day + "Long Run" day.

If you are a bigger runner struggling with joint niggles, don't be afraid of the heavy weights. You won't get "too bulky" if you are running marathon mileage. You’ll just get bulletproof.

Question: What does your strength split look like? Are you Team "High Rep/Functional" or Team "Heavy Iron"?