Runner's Strength Training

Runner's Strength Training

Are you a runner looking to improve strength, endurance, and resilience? This 4-week, 4-day-per-week program is designed to complement your running routine with targeted resistance training. By focusing on key movement patterns—squat, hinge, push, pull, and lunge—you'll develop a stronger foundation to support better performance and injury prevention.

What You Get:

• Workouts in 60 Minutes or Less – Designed for efficiency so you can train hard without cutting into your running schedule.
• 4-Week Upper/Lower Split (U1/L1/U2/L2)—This flexible structure allows you to train 2-4 days per week and still make progress. Aiming for 3+ days is recommended, but the program adapts to your availability. Remember to train with INTENT!
• Strength & Stability Focus – Includes compound lifts, unilateral movements, and mobility work to improve hip strength, core stability, and joint resilience—all essential for runners.
• Plyometrics & Mobility – Optional blocks on certain days allow you to customize your training and enhance power, agility, and flexibility.
• Video Demonstrations & Exercise Tracking – Get access to exercise demos, optional progressions/regressions, and the ability to log comments on your lifts inside the Bridge App.

Here's How It Works:

This program follows an Upper/Lower training split, alternating between two upper-body and two lower-body sessions per week. The flexibility of the structure allows you to train at your own pace, whether you’re lifting 2, 3, or 4 times per week.

• Designed for commercial gym access – Uses primarily free weights and equipment commonly found in standard gyms.
• Customizable & Repeatable – Exercises include modifications and alternatives based on your experience level.
• Smart Training for Runners – A combination of bilateral (both-leg) and unilateral (single-leg) exercises to maximize strength and stability.

Why You'll Love This Program: 

• Build Strength Without Slowing Down – Improve overall power and endurance while maintaining your running schedule.
• Enhance Running Efficiency – Strengthening hip stability, core control, and lower-body power supports better performance.
• Flexible & Repeatable – Designed for long-term progress, with guidance on how to increase intensity without requiring a strict progression schedule.
• Value-Packed Training Plan – A structured, client-tested strength program for less than the cost of one personal training session per week!

This program was originally designed for a client who loves running and was preparing for a race—and it worked! Now, it's available for you to use to supplement your runs and build lasting strength.

Ready to get started? Sign up today and start training smarter!