Strength Training for Slow Runners Who Are New to Lifting

PodcastStrength Exercises for Runners
Written By Ali Marty

Season 2 of Running to the Castle Podcast w/ Dr. Ali Marty

Episode 170 Strength Training for runDisney Races

In this episode of Running to the Castle, Dr. Ali welcomes special guest Betsy Foster, founder of Foster Strength and Built Bodies and host of the Your Strongest Body podcast. Together they dive into the world of strength training for women in their 30s and 40s, breaking down the myths about “bulking up,” soreness, and calorie-burning workouts. 

Betsy shares her journey from dancer to strength coach and explains how lifting weights helps women build confidence, energy, and resilience, not just muscle. 

Dr. Ali and Betsy discuss how to unlearn the toxic “exercise to shrink yourself” mindset, view food as fuel, and find a balance between effort and recovery. 

They also cover how to start small with strength training, what realistic progress looks like, and how to train effectively at home or in the gym without feeling judged. 

This conversation is packed with encouragement for runners who want to get stronger, enjoy movement, and build a body that supports their goals without punishment or burnout.

Ali Marty

Hi! I’m Ali. I’ve been in the health and wellness space since graduating with a Doctor of Physical Therapy degree in 2012. I worked in the typical outpatient clinic with active men and women with orthopedic injuries (shin splints, Achilles tendonitis, muscle and ligament tears, knee pain, IT Band pain, plantar fasciitis, and hip and knee arthritis until 2018 at which point I started Mobile Physical Therapy in Las Vegas, Nevada. Over the past few years I’ve transitioned to helping women running runDisney races after they’ve had an injury and they want to finish strong and enjoy the rest of their runcation.

https://dralipt.com
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