Strength Training for Runners
Building Stronger, More Resilient Runners
Strength training changed the way I run. It made me more resilient, more efficient, and far more confident in my body’s ability to handle the demands of long-distance running. When I first started, I thought running more miles was the answer to everything. But it wasn’t. It was strength work, consistent, intentional, well-structured strength work that transformed my performance and reduced the endless cycle of niggles, injuries, and burnout.
As both a runner and a strength coach, I know how confusing the gym can feel if you’ve never lifted before, or if you’re worried about doing something wrong, looking silly, or “messing up” your training. I also know how life-changing it can be when strength finally clicks: when you start feeling powerful on climbs, stable on descents, smoother in your stride, and more capable overall.
I coach runners because I’ve lived the difference strength training makes. Runners deserve support, clarity and a plan that feels accessible without feeling overwhelmed. If you want to feel stronger, run more efficiently, and build long-term resilience, strength training is one of the best investments you can make in your running.
Why Strength Training Matters for Runners
Most runners think the key to improvement is running more. But mileage alone can only take you so far. Without a solid strength foundation, your body simply isn’t prepared for the load, impact and repetition of running, especially if you’re building towards longer distances.
Strength training for runners supports:
Injury Reduction Risk
Running is repetitive. Strength increases your capacity to tolerate load, stabilise joints, and maintain form even when tired. It reduces the risk of:
ITB syndrome
knee pain
hip instability
shin splints
Achilles issues
lower back pain
A stronger body copes better with the demands of training.
Running Efficiency
Strength improves:
stride mechanics
ground contact time
propulsion
stability
power output
You waste less energy and move more efficiently, which becomes noticeable on long runs and hills.
Speed & Endurance
Strength training helps you produce more force with each step. That means:
faster paces feel easier
hills become manageable
endurance builds more naturally
It’s not about lifting heavy for the sake of it, it’s about training the muscles that make you a better runner.
Confidence
There’s something incredibly empowering about feeling strong in your body. Confidence in the gym creates confidence on the trails.
Myth-Busting
Runners often worry that lifting will make them bulky or slow. It won’t.
Runner-specific strength training is designed to support your running, not replace it .Strength doesn’t take away from your performance; it enhances it.
My Approach: Strength Training Designed Specifically for Runners
I coach strength training for runners in a way that feels accessible, supportive and grounded in lived experience. My approach blends physical training with the emotional and mindset support runners often need. Please note, I am not a physio.
Personalised strength programmes for runners
No generic templates. Your plan is built around:
your running goals and training block
your current fitness and injury history
your schedule and confidence in the gym
your energy levels and sensory needs
This is strength training that supports your running, not fights it.
Workouts that build strength without overwhelm
Your programme may include:
foundational and runner specific strength
plyometrics when appropriate
stability and single leg work
core and hip control
safe, progressive overload
The goal is to build a stronger, more resilient body without unnecessary fatigue.
Technique focused, confidence building support
If you are new to strength training, I support you with:
clear form cues
video feedback
gym confidence strategies
safe, steady progression
Strength feels far less intimidating when you understand what you are doing.
ND friendly, flexible and shame free coaching
As someone who is neurodivergent, I understand challenges such as:
executive function and planning difficulties
sensory overwhelm in busy gyms
fluctuating energy
perfectionism and fear of doing it wrong
I coach in a way that adapts to your life. No shame, no judgement, just supportive structure.
Home or gym based options
No gym membership needed. You can build meaningful strength at home with minimal equipment.
Coaching Packages
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Basic Package
£120/month Perfect for: Self-motivated individuals seeking structure and guidance. Includes:
Monthly personalised training plan
30-min initial consultation (video or voice note)
Access to coaching app (training peaks)
Whatsapp support (24-hour response)
Weekly check-in form
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Progress Package
£150/month Perfect for: Those wanting accountability and personal feedback. Includes everything in Foundations, plus:
Monthly 30mins video check-ins
Weekly plan adjustments
Monthly mindset journaling
Nutrition & recovery guidance
Whatsapp support (24-hour response)
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Performance Package
£210/month Perfect for: High-performance goals and deeper support. Includes everything in Progress, plus:
Weekly 1:1 coaching calls (30 mins)
Real-time plan updates
Custom race prep or event strategy
Unlimited message support (within reason)
Voice note check-ins
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Add Ons
Mindset/lifestyle coaching Session (55 mins): £70
One-Off Training Plan (6–12 weeks): from £70
Pre-Race/Event Strategy Call: £30
Online personal trainer session (55mins):£50
1:1 outdoor/ at home personal trainer sessions (location dependent):from £55
Who This Coaching Is For
This coaching is perfect for runners who:
want a strength plan designed specifically for running
feel weak on climbs or unstable on descents
keep getting injured or stuck in niggle cycles
want to improve speed, efficiency or endurance
are training for marathons or ultras
feel intimidated or overwhelmed by the gym
need structure and accountability
want an ND-friendly, compassionate coaching style
want to run further or faster without breaking down
If you want to feel stronger, safer and more capable in your running then this is for you.
Why Train With Me
I don’t just coach runners, I am a runner. I know the emotional, physical and logistical challenges of training, and I understand how much confidence plays into performance.
Why my approach is different:
Lived experience of using strength to transform my running
A counsellor-informed style that supports motivation, fear, stress and identity
ND-aware coaching that adapts to your energy, sensory needs and mindset
Years of professional fitness experience and qualifications
A compassionate training philosophy: no shame, no pressure, no toxic fitness messaging
A focus on longevity, not burnout
A coaching relationship built on trust, communication and understanding
I care about the people I work with, their goals, their wellbeing, and the relationship they build with running and their bodies.
My Running & Strength Background
My coaching isn’t only theoretical, it’s built on lived experience and nearly a decade in the fitness industry - along with qualifications.
My Running Journey
From my first marathon in 2023, to my first ultra four weeks later, to race wins and long-distance challenges like the NC500 attempt, strength training has been a core part of my development. It helped me:
overcome injury cycles
stabilise my body
regain confidence
become a more efficient and resilient runner
Strength is part of what allows me to chase big goals.
Fitness Qualifications
I’ve worked in the fitness industry since 2017, completing qualifications including:
2016 Group Exercise to Music
2019 Level 2 + Level 3 Personal Training
Les Mills Instructor (Body Balance, Body Combat, Body Attack, Body Pump, GRIT)
Group Cycle Instructor
Leadership in Running Fitness (2025)
These qualifications shape my ability to coach safe movement, build strength foundations, and support runners through progressive training.
Get Started
If you're ready to feel stronger, run more efficiently and build resilience that lasts, I’d love to support you.
Frequently Asked Questions
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No, I coach complete beginners through every step.
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No. Strength improves efficiency, speed and endurance when programmed correctly.
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Yes, strength becomes even more important as distances increase.
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Yes, I can create home-based plans with minimal equipment.
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Yes, many clients choose this integrative option.