You Don't Have to Choose Between Strong and Fast

Most people think it's one or the other. Here's the framework that lets you have both.

Author

Eric Hinman
January 14, 2026

The movement memo logo

You Don't Have to Choose Between Strong and Fast

Most people think you can't have both. Either you lift heavy and get slow. Or you run fast and stay weak.

But here's the truth: the best version of you does both. And it's not about working twice as hard, it's about training smarter.

I've run ultramarathons. I've completed Ironmans. And I've deadlifted heavy throughout all of it. Not by accident. By design.

The framework is simple: Strength first. Volume second. Speed third.

Most people try to do all three at once and burn out by March. The ones who succeed? They follow a system that builds on itself.

Fuel Your Strength and Speed

eric eating create creating gummiess

Here's what actually works: creatine.

It's the most researched supplement in sports performance. It powers your heavy lifts. It fuels explosive efforts on the track. And it helps you recover faster between sessions.

I use Create Creatine Gummies because they're simple, effective, and taste great. No mixing. No mess. Just 5g of creatine monohydrate per serving. You can them 20% off today with code EHINMAN.

The Complete Framework

Phase 1: Build the Foundation (8-12 weeks)
Focus: Strength and structural integrity

Your running during this phase? Easy aerobic miles. Nothing heroic. 3-4 days per week at conversational pace.

Your lifting? This is where you go heavy. Compound movements. Progressive overload.

  • Deadlifts, squats, overhead press 3x per week

  • Accessory work for weak points (single-leg stability, posterior chain), build bulletproof joints, ligaments, tendons

Why this works: You're building the engine. Strong glutes, hamstrings, and core = efficient running mechanics. Fewer injuries. More power on climbs and sprints.

some carrying sandbag weights

Phase 2: Blend Strength + Volume (6-8 weeks)
Focus: Maintain strength while increasing aerobic capacity

Your running: Increase volume by 10-15% per week. Add tempo runs or longer steady efforts.

Your lifting: Move to maintenance. 2x per week. Still heavy, but lower volume. Focus on preserving what you built.

  • Keep the big lifts (deadlifts, squats) at moderate-heavy loads

  • Cut accessory volume by 30-40%

Why this works: You're not trying to build more muscle—you're keeping what you have while your body adapts to higher mileage. This is the bridge phase most people skip.

eric running up a mountainn

Phase 3: Peak Performance (4-6 weeks)
Focus: Speed, power, race-specific work

Your running: This is where you go fast. Intervals. Hill repeats. Race pace efforts. Lower volume, higher intensity.

Your lifting: Minimal. 1-2x per week. Explosive movements only. Think: trap bar jumps, power cleans, box jumps.

Why this works: Your body is primed. You've built the strength. You've built the base. Now you're sharpening the blade.

P.S. The people who nail this framework don't do it alone. Follow along on Instagram and keep this newsletter in your inbox—the community makes the difference.

See you out there,
Eric