TJ Murphy: An ‘Unconventional’ Road to Running Injury Free, Strength Training for Endurance Sports, Q&A, And More

We’re joined by TJ Murphy, athlete, author and former editorial director of magazines that we’ve heard of I’m sure; including Triathlete, Inside Triathlon, and Competitor magazines. TJ made a personal shift in his life — you’ll get the scoop today — and as such, his career shifted as well. He’s still writing but now you’ll find him as an author of recent books including Inside the box, Unbreakable Runner, as well as contributions in Kelly Starrett’s Ready to Run.

In 2010, TJ made a huge life change hasn’t looked back. At that point he was an accomplished runner (2:38 marathoner) and triathlete (multiple Ironman finishes) but he was broken, chronically injured and in pain.

Through his job as editor, he found a new path to rebuilding a strong, functional body and getting back performance using strength training and decreasing endurance training (he chose CrossFit Endurance as his means to get strong). On this show we learn about TJ’s journey, including his biggest weaknesses (the same weaknesses common to many athletes) and how they were fixed.

We also go into more detail on functional strength training for endurance athletes to prevent injuries and perform better.

Plus address the burning question: whether running more is actually good or bad for your performance, citing this recent blog written by TJ.

We finish by answering a couple listener questions including:

“I have been running on and off for 5-6 years. This winter my goal is to build up my run fitness, but I would like to do it orthotic free without over supportive shoes. How can I go about removing my dependency on my orthotics with my over-pronating foot.” – Sammy

“What is the true goal for weight training for triathletes? Do you benefit most from 2-5 reps near your max in heavy compound lifts, or is the goal to get the cardio with 15-20. People say 20 rep is endurance which is inaccurate because 20 reps is 2:00 and that’s not endurance, but has a good cardio fit. 8-12 reps is hypertrophy which makes you bigger, 3-5 reps gets you stronger, but increases injury and takes longer to recover. I am confused on the goals of a triathlete. I come from bodybuilding type background and that goal is clear so any advice would be great! Also if it needs to be switched up what exercises at what reps, sets, and tempo?” – Richard

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