Dr. Victoria Sekely on Bodyweight Strength Training, Progression, Best Exercises, and More

Looking for a running resolution that’s easy to stick with?  Learn how bodyweight strength work is simple, effective injury prevention that will make you a better runner and a stronger athlete.

Photograph by michellerosephoto.com

Part of what makes running such a rewarding sport is that you see tangible benefits from the work you put in. Train smart and run consistently, and you can achieve new personal bests time and time again.

Unfortunately, running injuries often interrupt training consistency. While injuries can happen for a variety of reasons, most often they occur when your body isn’t functionally strong enough to handle your training load.

One of the best ways to complement your training and reduce the injury cycle is with strength training. Bodyweight exercises are accessible to all runners and lay the foundation for efficiency and control in your running. These two factors will help you achieve what every runner wants: to stay healthy and run faster!

If you’re a long-time listener of the podcast you may recognize this week’s guest: Dr. Victoria Sekely. She is a running coach, certified strength and conditioning specialist, and doctor of physical therapy, and joined me on episode 135 of the podcast in April 2020.

Victoria was a varsity tennis player at Georgetown University before getting her Doctorate in Physical Therapy from NYU. As a runner herself, she knows that we want to spend our time on the roads and trails rather than in the gym. But her experience as a physical therapist has taught her the enormous value of building and maintaining a strength training habit, even for as little as 20 minutes, twice each week.

Victoria Sekely on How to Control Your Body

Victoria emphasizes how strength training teaches us something we rarely think about as a runner: control.  Rather than trying to force changes to our running form, strength training gives us an opportunity to slow down, pay attention, and be more mindful of how our bodies are moving.  With consistency, that can translate into more efficient, stronger running.

During the podcast, we discuss the ins and outs of bodyweight training and how it can help every runner, including:

  • The best time to start strength training and how to fit it into your schedule
  • The relationship between rehab and prehab
  • How to make your bodyweight routine progressive
  • Why bodyweight exercises make you a better athlete
  • The physical benefits of training mindfully 
  • Victoria’s top five exercises to build functional strength

Victoria Sekely’s knowledge and humor make for an engaging and informative discussion!

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Links & Resources from the Show:

Thank You InsideTracker!


This episode is brought to you by InsideTracker, one of the most reputable blood testing companies in the world. They were founded in 2009 by aging, genetics, and biometrics scientists to help you analyze your body’s data and get a firm idea of how well you’re responding to training.

Understanding your body’s biomarkers, from stress hormones to testosterone to Vitamin D, can help you figure out if you’re over-training, under-training, optimally training, or if you have a health issue that might be affecting your running. But the best part is that they give you personalized optimal ranges for each of these biomarkers and a host of ways to improve these markers through diet, lifestyle, or exercise changes.

I’ve personally gotten three Ultimate tests from them and the process is simple, easy, and very eye-opening if you haven’t done a deep dive on your biomarkers yet.  Of all the investments you can make in your running, this one is like getting a detailed checkup or regularly scheduled maintenance for your internal physiology. 

If you’re ready to take control of your health and optimize your training, get 25% off any of their blood tests with code STRENGTHRUNNING at InsideTracker.

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