How an Adaptive Athlete Builds Full-Body Strength While Running 40 Miles a Week

Running 35 to 40 miles a week is demanding on its own. Add strength training on top and you need a routine that supports performance, protects joints, and stays realistic week after week.

That is exactly what this athlete has built. Born missing her left arm below the elbow, she has spent her life proving one point to herself: “Living with a disability does not define who I am, but being an athlete does.”

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From “try everything” to elite competition

Sports were part of her identity early. As a kid she played almost everything, then specialized in competitive swimming in high school.

By junior year, she qualified to attend the Olympic Trials for the 2008 Beijing Games. She did not make the team, but the experience changed her perspective on what was possible.

A new sport, a new obsession: endurance racing

After college she stepped away from swimming, then signed up for a half-marathon with no real running background. Training was difficult, but she loved the discipline and structure of preparing for a race. Finishing that first half-marathon sparked a bigger question: how far could she take it?

The next major goal was an Ironman, which includes a 2.4-mile swim, 112-mile bike ride, and 26.2-mile run. She trained for about five months, building endurance, refining technique, and preparing mentally for the distance.

She also adapted equipment and practice to match the demands:

• She modified her bike so the brakes were only on the right side, improving control with one hand.
• With limited open-water experience, she practiced more in a lake to prepare for waves and current.
  
  

Crossing the finish line became a defining moment. Years later, her race history includes 12 half-marathons, three full marathons, and three Ironmans.

What her current week looks like at 34

Now 34, she is training for her Boston Marathon debut this April. This cycle, she is using the Runna app to structure her plan.

Her running volume and structure are consistent:

• Runs six days per week
  
  
• Roughly 35 to 40 miles weekly
  
  
• One session with hill repeats
  
  
• Three easy runs of about 5 to 7 miles
  
  
• One tempo or speed run
  
  
• One long run of about 12 to 22 miles, depending on the phase of training
  
  

Why strength work stays non-negotiable

High-mileage running builds endurance, but full-body strength is what helps many runners stay durable, stable, and powerful.

She has been strength training for about two years and attends a group strength class at her local gym, The Coalition, twice a week:

• One session focused on legs and core
  
  
• One session focused on upper body
  
  

If you want structured strength that complements running without overthinking your programming, a coach-led format like Strength Development can be a practical option.

Plyometrics for power, balance, and stability

On top of lifting and running, she uses plyometrics three to four times per week to build explosive power and improve balance and stability. Her go-to moves include:

• Box jumps
  
  
• Squat jumps
  
  
• Skater hops
  
  

For runners, plyometrics are most useful when they are kept crisp and controlled, not done to exhaustion.

How she adapts lifts for full-body progress

Upper-body strength training sometimes requires modification, but her approach is simple: find solutions that make the movement work for her body, then train with intent.

Examples of adaptations she uses:

• For movements like biceps curls and overhead presses, she slides a weight plate onto her upper arm since she cannot hold a dumbbell on the left side.
  
  
• For deadlifts, she wraps a Pilates ring around a barbell and grips the ring so it acts as an extension of her arm.
  
  

The bigger takeaway is not the exact tool. It is the process: experiment, adjust safely, and keep the training stimulus consistent.

The mindset that keeps her progressing

Her training is not just volume and sessions. Three principles shape how she stays in it long-term:

Community matters. She has been a member and advocate of the Lucky Fin Project since 2018, a nonprofit that celebrates and raises awareness for people with limb differences. The support and connection reduce isolation and reinforce that she is not doing it alone.

Goals should be personal. For this Boston Marathon, the target is not to beat others. It is to beat her own best and finish under four hours.

Progress is not linear. Some days feel smooth and powerful, others feel heavy and slow. Her reminder on race day is simple: “Just because everyone is on the same start line doesn’t mean we all took the same road to get there.”

What runners can copy from this routine

If you are trying to build full-body strength while running a lot, start here:

• Keep strength training 2 days per week and protect it like a key workout
  
  
• Add plyometrics 2 to 4 times per week in small doses, focusing on quality
  
  
• Use adaptations when needed, but keep the movement pattern consistent
  
  
• Let your goals reflect your life, your body, and your training history

Source: womenshealthmag.com

The opinions shared in the blog articles are solely those of the respective authors and may not represent the perspectives of GymNation or any member of the GymNation team.