Strength Programs
Get strong, fast, and injury-proof to help chase down your big running goals.
You know you should be strength training as a runner.
BUT… getting in the gym 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 with 100+ runners 1:1 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 program each mesocycle to ensure I’m progressing each exercise appropriately, covering all the bases that runners need, and leaving no stone unturned.
- Each mesocycle, you get access to 3 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
My signature app-based strength training program for runners who want to lift with intention and for optimal results.
The Runner’s Strength Lab runs in seasonal 12-week mesocycles throughout the year. Registration is only open for 10 days at a time, so be sure to snag your spot while it’s open!
Inside each mesocycle, you’ll get access to 3 different workout tracks, so you can adjust (and even swap back and forth) based on your training needs. Race Build-Up track workouts are 2x/week and 40-45 minutes per session – designed for runners actively training for a race. Base Building track workouts are 3x/week and 50-60 minutes per session – designed for more advanced strength trainers, and those with more time availability to strength train. Fast Track workouts are 2x/week and just 30 minutes start to finish – designed for runners who are time-crunched. All tracks include an optional additional Core and Stability workout per week (20-30 minutes).
$150
Winter Mesocycle
The registration window has now passed.
Spring Mesocycle
The registration window has now passed.
Summer Mesocycle
Registration opens on July 7th.
Fall Mesocycle
Registration opens on October 6th.
For less than a pair of supershoes, you get:
- 12 weeks of high-quality, science-based programming designed to cover all your strength and conditioning needs as a runner
- Video demos for every exercise, as well as form cues, substitution options, and the ability to log your weights and leave notes on your progress. The Runner’s Strength Lab uses the app Superset.
- Training that can be done with gym access or without. Equipment needed for the workouts: a few sets of heavy dumbbells or kettlebells, an exercise bench or box, a stability ball, and a few bands (minibands + long bands). For runners who like to train with barbells, there are barbell substitutions offered for many of the moves.
If registration for The Runner’s Strength Lab is closed, or you want to test a different type of program…
I have three instant-download PDF programs – Bulletproof, Faster Better Stronger, and Train Like an Athlete. All programs feature high-quality programming designed specifically for runners – and include photo demos for each and every move.
PDF Strength Programs for Runners
Bulletproof – $50
A PDF strength program for runners brand new to strength training and/or those who need to build basic full-body strength and coordination before progressing to weights.
- 8-week progressive program
- 2 sessions/week
- 25-30 min/session
- Equipment: bodyweight and bands only
- Includes mobility work
Faster Better Stronger – $120
A PDF strength program for runners actively in a race-specific cycle, or for those who have a more limited time to strength train. Designed to help you get stronger, faster, and stay injury free, while balancing the demands of hard run training.
- 12-week progressive program
- 2 lifts/week
- 40-45 min/session
- Equipment: dumbbells, kettlebells, bands, and a bench
- Includes a full mobility warm-up
Volume 1
Volume 2
Train Like an Athlete – $120
A PDF strength program for runners or other athletes in their offseason, or anyone looking to get strong, move better, and train using an athletic approach.
- 12-week progressive program
- 3 lifts/week
- 45-60 min/session
- Equipment: dumbbells, kettlebells, bands, and a bench
- Option to include barbell work for advanced lifters
- Includes a full mobility warm-up
Volume 1
Volume 2