Does strength training make you a faster runner? Jillian Pezalla's race results say yes. Between her first and second marathons, the [solidcore] La Jolla Head Coach cut 45 minutes off her finish time and the only thing that changed in between was coaching and taking three to four [solidcore] classes a week. Ahead of Power Your Stride on August 30, Jillian breaks down why strength work translates to speed, the muscles most runners neglect, and the exercises she'd assign anyone chasing a PR.
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Jillian grew up in the Midwest and ran a little here and there, but didn't consider herself a runner until after college when she signed herself and a friend up for the Philadelphia Marathon, partly as a joke, to celebrate the friend's 21st birthday.
"I barely trained, but crossing that finish line completely changed something in me. I realized I loved challenging myself in that way."
By her second marathon, she was 45 minutes faster. The only variable that had changed: she'd become a [solidcore] coach and was taking three to four classes a week.
"That was when I realized how much of an impact strength training has on running. The stronger and more resilient your muscles are, the faster and longer you can run."
When Jillian started running, she was all about cardio. Back then, that's what being "fit" meant, and strength training wasn't part of the conversation. Her own training log tells the story of what changed.
"When I look back at my old Strava data from 2020, I can see how much slower I was. As I consistently added strength training, my pace improved dramatically. It wasn't because I was simply trying harder. I had leveled up physically."
That's the pattern coaches describe as running economy: stronger muscles produce more speed at the same effort and hold your form together when fatigue sets in.
Ask Jillian what makes the biggest difference for the runners in her classes, and the answer is immediate: core strength.
"Your core keeps you upright when fatigue starts to set in. During longer runs, your glutes are driving you forward, but your core is what keeps you from collapsing as you get tired. As my own core got stronger through [solidcore], I noticed I could maintain good form much deeper into long runs."
Hamstrings are the other big one. Strong, resilient hamstrings reduce strain on your quads and make each stride more efficient and powerful.
Her rule of thumb: choose moves that mimic the running stride.
Bungee. Your knee stays bent while you drive your heel back behind you in the strap. It mirrors the mechanics of your stride.
Heavy glute kickback. Holding low on the handlebars, drive the carriage back behind you "like you're exploding into a sprint." It builds the glute strength that powers every stride.
Running shows up in Jillian's cueing. She'll explain how your obliques rotate your torso while keeping your shoulders stacked over your hips. [solidcore] offers clients a controlled environment to build the strength that gives them good form, so the mechanics are second nature when they get out on the road. And once clients learn she's a runner, the race-training questions start.
"It opens the door to those conversations, which I love. Living in San Diego, there's such a strong running culture — we have so many run clubs and running communities here. It's fun to connect with members who share that passion."
Community is the whole point of Power Your Stride. On August 30, [solidcore] La Jolla is partnering with Body Art Run Club: There will be a coach-led 30-minute [solidcore] class, then the run club leaders will take everyone on a 30-minute run around La Jolla. Back at the studio, participants will have time to connect and experience local pop-up vendors.
Favorite song to run to: "Million Pieces" by Newsboys. "One of those songs that pulls me through when I feel like I can't keep going."
Off the clock: "Honestly... eat." Marathon-training appetite means lots of cooking and meal prepping, plus time with her cat.
What's next: The Indianapolis Marathon this November, chasing the 3:25 she needs to qualify for the 2027 Boston Marathon. Wish her luck!!
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