Why South Denver Runners Need Strength Training: Key Takeaways from Epic PT’s Workshop
Ryan Palkoner, Owner & CEO of Epic Physical Therapy, hosted a Strength for Runners Workshop at Fleet Feet in Littleton. If you’re a runner in Highlands Ranch, Greenwood Village, Littleton, or the South Denver area, here’s what you need to know to run stronger with fewer injuries.
Myth #1: “Strength training slows runners down.”
Not true. Research shows runners improve running economy by 2–8% with structured strength work—meaning you run faster with less effort.
Myth #2: “Bodyweight alone is enough.”
Most running injuries come from tissue overload. To build real durability, runners need progressive strength, not just bodyweight routines.
Myth #3: “I don’t have time.”
Good news: even two short strength sessions per week create measurable improvements in performance and injury resilience.
How Strength Training Helps Runners in the Denver Area
At the workshop, Ryan broke down the key areas runners need to strengthen to stay healthy:
- Calf complex for propulsion + Achilles protection
- Hips and glutes for knee alignment and stability
- Core and trunk control to prevent form breakdown late in runs
These categories of strength work improve:
- ✔ Running efficiency
- ✔ Speed and power
- ✔ Long-run stamina
- ✔ Injury prevention
- ✔ Confidence during training cycles
How to Build a Runner-Specific Strength Plan
Ryan shared simple principles runners can use on their own:
- Train strength 2–3 days per week
- Increase load or difficulty gradually using the 10% rule
- Learn the difference between normal training soreness and warning signs
- Use progressive strength training, not random workouts, for the best results
But the biggest takeaway?
Every runner needs a plan that fits their body, their injury history, and their goals.
Want a Customized Strength Plan Built for YOU?
Epic Physical Therapy helps runners across the South Denver metro area overcome pain and return to confident, efficient running.
We specialize in:
- Running gait evaluation
- Achilles and calf pain
- Knee and ITB pain
- Hip pain
- Return-to-running programs
- Personalized strength programming for runners
Book a FREE consultation or treatment appointment today — same week availability.
🗓️ Ready to Feel Better?
We’re currently offering same-week evaluations at both of our convenient clinic locations:
📍 Epic Physical Therapy – Greenwood Village
9250 E Costilla Ave, Ste 201
Greenwood Village, CO 80112
📞 (720) 572-4873
📍 Epic Physical Therapy – Highlands Ranch
9088 S Ridgeline Blvd, Ste 106
Highlands Ranch, CO 80129
📞 (720) 458-0522
