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Richard Blagrove is an authority in physiology and strength training for runners. He authored "Strength and Conditioning for Endurance Runners" and has an extensive background in coaching runners and conducting research on running strength and conditioning.

Main Topics Discussed:

Approach to Strength Training for Runners:
- Emphasis on understanding a runner’s goals, injury history, and current training regimen.
- The importance of non-running activities in a runner's training plan.
- Tailoring strength training programs to individual runner’s needs and circumstances.
Specific Training Advice for Recreational Runners:
- Recommendation for a minimum of two strength sessions per week.
- How to integrate strength training with running routines.
- Suggestions for runners with limited access to gym equipment.
Strength Training Principles:
- Starting with bodyweight exercises and progressing to more challenging variations.
- The role of equipment like resistance bands and free weights.
- Emphasis on the importance of technique, especially when increasing load.
Periodization and Advancing Training:
- Adjusting rep ranges and load as runners become more experienced.
- The concept of periodization in strength training for runners.
Common Concerns and Misconceptions:
- Addressing runners’ hesitations and misunderstandings about strength training.
- The relationship between strength training and injury prevention.

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Exercises & Program Planning for Runners with Richard Blagrove

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