Adapt to your season
Strength volume and weekly frequency change as your running load rises and falls.
Private Beta
Strength training that adapts to your running.
Whether you're building mileage, sharpening for race day, or recovering afterwards, Strength for Runners adjusts your strength training to match your running so you can build durability without compromising your key sessions.
Be among the first runners invited to the iOS beta.
9:41
Wi-Fi ■■■
Good morning
Wednesday, 30 July
A
Build
92 days to race
‹
Block 2 · Week 3
›
Squats
Stride Day
This week
Drive Day✓
Stride DayDeadlifts ›
Stability DayLunges ›
Daily movement
Pre-Run Primer~5 min ›
Post-Run Reset~6–8 min ›
Your running changes every week
Your strength training should too.
Most strength plans stay exactly the same from one week to the next. Running does not. Strength for Runners adjusts your strength workload as your running changes, so you can keep building strength without carrying unnecessary fatigue into your key sessions.
Off season
Build strength while running volume is lower.
Base
Develop strength alongside steady, manageable mileage.
Build
Maintain strength while protecting your key running sessions.
Peak
Reduce training stress as race-specific work takes priority.
Taper
Keep the body moving while allowing fatigue to fall.
Race week
A short primer to stay sharp without creating new fatigue.
Recovery
Restore movement and gradually rebuild after the race.
Built specifically for runners
Strength in service of the run.
Built for runners
Exercises are selected to support durability, power, balance, and movement quality.
Train with what you have
Your programme adapts to your equipment, whether you train at home, in a commercial gym, or with only bands and bodyweight.
Exercise
DB Goblet Squat
Why runners do this
Builds the quad and glute strength behind stride push-off and downhill control.
How to do it
Hold the bell tight to the chest, elbows down. Sit between the hips, chest tall, knees tracking over the toes.
Effort guidance
Leave 2 to 3 reps in reserve. The last rep should feel controlled, not grinding.
Every workout comes with coaching
Every workout comes with coaching.
You should never be left wondering why an exercise is in your programme.
Each movement explains:
- Why runners perform it
- What to focus on
- How hard it should feel
- What to do when the equipment or movement is not right for you
A better way to balance strength and running.
For years I treated strength training as an all-or-nothing decision.
I'd either try to keep lifting heavily while marathon mileage climbed, or I'd abandon strength completely because I was too tired.
Neither approach felt right.
The frustrating part was that every article, every coach, and every runner seemed to have a different answer.
Somewhere in the middle there had to be a better way.
Strength for Runners grew from that search.
The goal isn't to tell runners to lift more. The goal is to help them lift at the right time, in the right amount, so strength supports their running instead of competing with it.
Aaron
Creator of Strength for Runners
Coming soon to iPhone
Strength training that knows where you are in your running season.
Join the waitlist to receive early access as new TestFlight places become available.