Strength Training for Runners
You know you should be strength training as a runner.
But… getting in the weight room feels daunting.
Where do you start?
How do you make sure you won’t be too sore for your next workout or long run?
It never feels like the ‘right time’, because you’re always in the middle of training for a race, or about to start a new race build-up.
This is exactly why I created The Runner's Strength Lab.
Your training time is precious as a runner, and let’s be real – most of us would rather spend the limited time we do have out on the roads, not doing gym work.
As a running coach who’s worked 1:1 with 200+ runners and studied the research on strength and conditioning for runners extensively, I know the exact type of strength work we need to improve performance and reduce injury risk. I also know the real-life barriers runners have to actually getting in the gym and doing it.
I’ve been in your shoes.
I get your hesitations, because I’ve been you – the one who convinced herself she could only lift the 8 and 10 lb. dumbbells at the gym, because she thought being weak is just part of being a distance runner.
The one who would have injuries crop up 1-2x per year, like clockwork, and was always putting a bandaid on the problem instead of being proactive about the root cause.
(You know the routine: shut down running, go to PT, be diligent about the exercises they give you for a month or two before getting the green light to go back to full training and forgetting about strength work altogether.)
AND I was too afraid to shake things up and try a new approach to strength training, because I didn’t want to get ‘bulky’ or too muscle-y for running.
The biggest game changer to getting consistent with lifting is having a smart, structured program to follow.
And one that takes your run training into account. Your strength training should look different in a race build-up than in base building.
It should also be running-specific. Most programs touted by popular fitness influencers are aesthetic-focused and not performance-focused.
If you’ve tried other programs in the past and felt unsatisfied with strength training – or unsure as to whether it was actually helping your running, this is probably why.
You’re not a bodybuilder or a fitness competitor, so stop doing your strength training like one.
What’s different about The Runner’s Strength Lab
The Runner’s Strength Lab isn’t designed to just check a box with strength training. It’s designed to actually get you results. Reducing injury risk, making your running feel better, stronger, and smoother, helping you cultivate a better kick, and helping you drop your race times.
Everything is designed with runners in mind, and I spend hours thoughtfully programming each cycle to ensure I’m progressing each exercise appropriately, covering all the bases that runners need, and leaving no stone unturned.
- Each month, you get access to 4 different strength training tracks, so you can ensure your strength training is the best fit for your current phase of run training, and how much time you have to train.
- We use set and rep schemes that are actually designed to improve performance and build capacity – not just make your muscles look good and give you a good burn.
- My programming is comprehensive. Each workout includes a mobility warm-up to help you work out kinks and stiffness from your running and prepare you for the session ahead, a short power and plyometrics circuit to build a stronger, springier stride, and then a main strength portion where the bulk of the magic happens.
The Runner’s Strength Lab
NEW in 2026: The Runner’s Strength Lab is monthly-subscription program. This means you can join as soon as you’re ready, vs. having to wait for the next mesocycle to open.
You get access to all 4 tracks right at your fingertips, so you can toggle between workout plans as your run training shifts and evolves:
- Base Building Track workouts are 3x/week and 50-60 minutes per session – designed for those who are serious about building strength in the off season
- Race Build-Up Track workouts are 2x/week and 40-45 minutes per session – designed for runners actively training for a race
- Fast Track workouts are 2x/week and just 30 minutes start to finish – designed for runners who are time-crunched
- Taper Track workouts are for runners in the final 2 weeks of their race build – who need very short sharpening sessions
- You also get access to my 15-30 minute Core Lab workout, and a 10 minute Foot and Ankle Strengthening Workout each month
$50/month
For the same cost as a box of Maurten gels, you get:
🏋️♀️ Monthly strength programming
- Structured, running-specific strength workouts
- Mobility work, plyometrics, strength work, and accessory exercises in every single session*
- Dumbbell-focused workouts that are both gym and home-gym friendly (with the option to lift with barbells for experienced lifters)
- Progressions that evolve month to month. The longer you stay with us, the more benefit you’ll see.
📆 Programming that matches your running
- Smart, time-efficient workouts designed to complement the mileage and intensity of your run training
- The ability to toggle between 4 different workout tracks throughout the month as your run training changes
- Clear guidance on where strength training should fit within your training week
🎥 Exercise demo library
- High-quality demo videos where I show you exactly what each exercise should look like
- Regression options for more challenging moves
🧠 Education for runners
- Learn how heavy to lift (according to real research) to actually see transfer over to your running
- Learn how to progress your weights throughout the month without burning out
- Learn how to modify sessions when life gets busy or your running load is high
💬 Support
- Ask me questions right from the app
*Fast Track workouts do not include plyometrics
FAQ about The Runner’s Strength Lab
What equipment is required?
- A few sets of heavy dumbbells
- An exercise bench or box
- A stability ball
- A miniband
- A long exercise band
Optional:
- A few heavy kettlebells
- For advanced lifters who want to train with barbells – a barbell and weight plates
What level of strength training experience should I have?
Some basic strength training experience is helpful – but The Runner’s Strength Lab is designed to be accessible for ALL runners who want to learn to lift with intention and get results. If you are a true beginner to any kind of strength training, I recommend just allotting a little extra time in your first week or two of workouts to review the demo videos and notes, and read through the educational materials provided.
What level of support do I get?
This is designed to be a self-guided strength program. I’m here for workout-related questions and clarifications (you can message me right through the app as you work your way through the program!). However, for deeper support, regular check-ins, form feedback, etc., I recommend my 1:1 run coaching.
How does billing work, and what if I want to cancel?
You will enter your billing info once you sign up to join The Runner’s Strength Lab, and you’ll be billed automatically on that date each month until you cancel. You can cancel at any time.
Because this is a digital product, no refunds can be offered.