s5e07 How Much Does VOLUME Matter For Your Running Goals? with Jason Fitzgerald| The Running Explained Podcast
- Mar 14
- 3 min read
In this episode, Coach Elisabeth chats with Jason Fitzgerald, the founder of Strength Running, about how much running volume, i.e. how much you in a week, matters for your goals. They tackle the big questions: Can you really race your best on fewer runs? How important is volume for serious performance? What role does cross-training play in your overall training plan? And, spoiler alert—junk miles don’t exist!
They dive into balancing intensity and volume to become the strongest, fastest version of yourself. Whether you're a beginner or a seasoned marathoner, you’ll leave with actionable tips to boost your running performance (and prevent injury.
Key Takeaways:
Strength training is your secret weapon: Not just for muscles, but for better running! It keeps you injury-free and improves your performance.
Volume is key: You’ve got to put in the miles if you want to see long-term improvements.
Cross-training: Helpful, but not a shortcut: It can make you stronger, but don’t skip your runs.
Junk miles? Myth busted: Every run counts. So stop thinking you're wasting your time!
Start slow, build steady: Be mindful of intensity, especially if you’re new to running or ramping up your training.
The long run is your friend: Make sure it’s a cornerstone of your training plan.
Recovery is just as important as the run itself: Give your body time to adapt and get stronger.
Doubles: For the right runner: Two-a-day training sounds intense, but for some, it’s the key to leveling up—just not for everyone!
Forget copying elite athletes: You’re not a pro, and that’s okay! Tailor your training to YOU for the best results.
Mindset matters: Staying accountable and positive is just as important as the physical work.
Sound Bites:
“Stronger runners are better runners—period.”
“Volume matters for long-term success in running.”
“You need to run more to improve your performance.”
“There’s no such thing as junk miles.”
“You can get some benefits from cross-training, but don’t skip your runs.”
“Intensity is what beginners need to be careful with.”
“The long run should be a significant part of training.”
“Faster is NOT always better in training.”
“You’re going to increase your injury risk if you don’t balance your training.”
“It’s just not as fun when you’re pushing too hard all the time.”
“The goal is to run the mileage safely and consistently.”
“Doubles are a very helpful tool for the right runner.”
“We cannot copy pro runners; we need a training plan tailored to us.”
“The shoes are enabling runners to recover faster, but they don’t replace proper recovery.”
“Sometimes, you need to take a step back to move forward.”
Chapters:
00:00 – Meet Jason, the man behind Strength Running
08:48 – Run Less, Run Faster: Can this actually work for serious runners?
17:58 – Volume: Why it’s THE key to running success
27:02 – Cross-Training vs. Running: What’s the right balance?
36:11 – Busted: The Truth About Junk Miles
37:52 – Recovery: Why it’s as important as the runs
41:33 – Training Intensity vs. Volume: What’s the right combo?
44:47 – Mileage Limitations: How far should you really go?
49:26 – Doubles: Why they can be your secret weapon (if you’re ready!)
55:34 – Scaling Elite Training for Regular Runners
01:01:13 – Mindset & Accountability: The mental game of running
01:07:24 – How Endurance Science and Tech Are Changing the Game
Connect with Jason:
Website: Strength Running
Instagram: @strength_running
About Your Host
Elisabeth Scott is a running coach, educator, and the founder of Running Explained, where she helps runners train smarter, run stronger, and enjoy the process. After getting sober at 29, she laced up her running shoes with the goal of finishing a 5K—and never looked back. Since then, she’s gone on to complete multiple races, including marathons with a Boston Qualifying time, all while deepening her expertise in endurance training.
With a science-based approach, Coach Elisabeth is passionate about making complex running concepts accessible and actionable for runners of all levels. Her coaching philosophy centers on building a strong aerobic base, improving running efficiency, and developing a whole-human approach to training that prioritizes consistency, injury prevention, and sustainable progress.
Through Running Explained, Elisabeth offers training plans, online courses, and 1:1 coaching designed to help runners achieve their goals while avoiding the common pitfalls of overtraining, underfueling, and burnout. Whether you’re training for your first half marathon or chasing a new PR, her guidance will help you train smarter, race stronger, and love the journey.
📲 Learn more at RunningExplained.com 📢 Follow on Instagram: @runningexplained
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