Running Specific Strength & Conditioning

With this service, I offer a Personalised 12 week Strength and Conditioning program specifically aimed at Runners in which I will help you improve your Strength, Core, and Flexibility, all making you a stronger, robust, injury proof runner.

What will my program consist of?

After an in-depth chat, I’ll prescribe you with a tailor made program that will include specific exercises, sets and repetitions to complete, what resistance you should be using, and the program will progress as you develop your strength and conditioning over the 12 weeks.

Where can I do my program?

You can do your program in any gym, or at home. All your exercises will be will be added to the FREE app that you can download where you can access your program which will have a video of each exercise that I give you as well as the number of sets, repetitions, and recovery periods between sets. You can also record your workout data to monitor your improvements.

What equipment will I need?

If you have access to a gym, you can use the equipment there to follow your plan as all the exercises will be provided for you in my free app, or if you have equipment at home, such as Dumbbells, Barbells, Kettlebells, or Resistance Bands that can provide a significant resistance, you can do it in the comfort of your own home at a time that suits you.

How can Strength Training benefit me and my running?

Why Every Runner Needs Strength Training in Their Routine

• If you’re a runner, you might think logging miles is all you need to hit your goals. But here’s the secret: strength training is the game-changer you’re missing. Let’s break down why lifting weights (or your bodyweight!) deserves a spot in your training plan.

Injury Prevention: Bullet-proof Your Body

Running is high-impact, and repetitive motion can strain muscles and joints. Strength training builds resilience by:

• Strengthening running specific muscles (Glutes, Quads, Hamstrings, Calves, and Core).

• Stabilizing joints (knees, hips, ankles) areas that are synonymous issues like IT band syndrome or shin splints.

• Improving core strength to maintain proper form, even when fatigue kicks in.

Boost Speed & Power

Stronger muscles generate more force with each stride, not only making you more economical (run faster using less energy), but it can also help you negotiate hills that little bit more comfortably. Exercises like squats, lunges, and plyometrics build explosive power, helping you feel stronger and confident in your running.

Run Longer, Stronger: Improve Efficiency

Strength training enhances “running economy”—how efficiently your body uses oxygen. The result? You’ll sustain pace with less effort, delaying fatigue and improve your time over set distances.

Balance & Stability for Any Terrain

Trail runners, this one’s for you! Strength work improves how you absorb impact on uneven surfaces, such as trail route, and balances, making uneven surfaces feel effortless. Plus, a stable core keeps your posture upright, even during marathon late stages when you start to fatigue.

Build Bone Density

• Running alone strengthens bones, but adding resistance training (e.g., weighted exercises) further increases bone density, reducing stress fracture risks.—ideal for female runners who tend to lose bone mineral density earlier than males.

• Fix Muscle Imbalances.

• Runners often overdevelop quads and neglect glutes or hamstrings, leading to imbalances. Targeted strength work corrects this, promoting symmetry and smoother mechanics, not only making you stronger, but injury proof.

Mental Gains

Feeling Strong = Feeling Unstoppable.

• Strength training builds mental toughness and confidence, while breaking up running monotony keeps workouts fresh and fun.

Myth Bust: “Lifting makes runners bulky.”

Nope! Functional strength training prioritizes lean muscle and endurance, not mass.

The Takeaway

• Strength training isn’t just for gym buffs—it’s a runner’s best ally. Whether you’re chasing a PB, just looking to get stronger, or maintain muscle mass, Strength and Conditioning will help you run stronger, smoother, and injury-free.

Message me for more information.