#For Lock

Strength training should work with your running - not against it. If your strength sessions leave you sore, heavy-legged, or struggling to hit your run paces…something is off. Here is my opinion👇 Strength training for runners isn’t about chasing the burn or smashing 3×15 of everything! You already train muscular endurance every time you run. What runners actually need from their strength sessions are ✅ More force per stride ✅ Better running economy ✅ Stronger, more resilient muscles and tendons ✅ Injury resistance — not exhaustion This is why endless high-rep sets (15+ reps) aren’t ideal for runners. Doing big reps like this mainly train fatigue, not the kind of strength that transfers to faster, more efficient running. Runners benefit more from: ✔️ Heavier loads ✔️ Lower reps (around 4–8) ✔️ Good rest between sets This improves strength and power and helps your body use less energy at the same pace. How my strength session looks like as a runner? ✅ Short sessions ✅ Controlled, quality reps ✅ Focus on hips, glutes, calves, and single-leg strength Strength work should support your training - not compete with it. #strength #runningcoach #gym #runners #strengthforrunners

Comment STRONG RUNNER and I’ll send you a link to try my strength app for FREE so you don’t waste any time on your strength workouts! Most of the series on the app are designed for the busy runner - they’re simple but effective, and truly all you need to do to get stronger. And there’s a series for everyone… whether you’re training for a race or need a boost after PT, you’ll find it all on the app. Let’s get STRONG, runners!!

One of the most common mistakes I see runners make with strength training: not knowing what to do, how much, or when!! My biggest tips for how runners should strength train: 🏃‍♀️ Running is single-leg — your strength training should be too! Focus on isolation and single leg work to strength your stride�📈 Progress the same lifts instead of chasing new ones every week! Add weight and progress from there �🗓 Lift 2–3× per week and stay consistent! You don’t need complicated workouts!! You need simple structure and progressive loading over time. This is exactly how I program strength training for my clients. Our bodies adapt best to familiar movements repeated consistently — that’s how we actually get stronger as runners. Save this for your next lift! & if you want runner-specific strength workouts, DM me — let’s chat! Xx Soph #strengthtrainingforrunners #marathontraining #runcoaching #strengthmovesforrunners runningfaster

One of the most common mistakes I see runners make with strength training: not knowing what to do, how much, or when!! My biggest tips for how runners should strength train: 🏃‍♀️ Running is single-leg — your strength training should be too
📈 Progress the same lifts instead of chasing new ones every week
🗓 Lift 2–3× per week and stay consistent You don’t need complicated workouts!! You need simple structure and progressive loading over time. This is exactly how I program strength training for my clients. Our bodies adapt best to familiar movements repeated consistently — that’s how we actually get stronger as runners. Save this for your next lift! 
& if you want runner-specific strength workouts, DM me — let’s chat! Xx Soph #strengthtrainingforrunners #marathontraining #runcoaching #strengthmovesforrunners runningfaster

If you’re a runner who has been skipping strength training and need a session to ease themselves back in… then I’ve got you covered! ✨ banded lateral walks ✨ banded marches against wall ✨ banded kickbacks ✨ banded single leg RDLs ✨ walking marches with OH bar ✨ weighted step ups ✨ glute bridges ✨ single leg glute bridges ✨ deadbugs ✨ plank hold Share with someone who needs to see this to help become a stronger runner and prevent injury! #run #runningtips #strength #runner

I wish more runners understood why strength training matters — not just to stay injury-free, but to actually become faster and more efficient. I learned this the hard way. Years of running without enough strength work led to repeated injuries(I had strained my ankles multiple times in trails) and forced breaks. When I finally started training strength with intent, everything changed. Strength training made my body more resilient, improved my running economy, and helped me hold form even when fatigue hit. Today, I’m running stronger, healthier, and faster than my older self — not because I run more, but because I train smarter. Running builds fitness. Strength builds durability. Durability is what allows speed to show up. Save this if you’re a runner Share it with someone who skips strength work. DM “STRONG” if you want structured run Coaching. #runnergirl #runnerstrength #trailruning #runnerscommunity #enduranceathlete

I wish more runners knew strength training isn’t just something extra you do if you have time — it’s a huge part of becoming a stronger, faster runner. For a long time, I thought the only way to improve was to keep adding more kilometres and pushing every run harder. But once I started adding consistent strength training, everything began to change. I got stronger, my running form improved, I stopped feeling as beat up after long runs, and I was able to handle higher training loads without constantly feeling exhausted or dealing with little injuries. Running started to feel smoother and more controlled, especially in the later kilometres of races when fatigue usually hits hardest. Strength training helped me build power, stability, and endurance that I just couldn’t get from running alone. And over time, all those small improvements added up — helping me cut 24 minutes off my half marathon time. Sometimes running better isn’t about adding more kilometres, but about supporting your running with smart training outside of it. Stronger runners are more efficient runners.

If you’re a runner who wakes up feeling like this, you need strength training. If getting out of bed feels like snap, crackle, and pop, your body’s asking for strength—not just more miles. And if you wake up like this and know you need strength, my runner strength program is where we fix it.

As a runner, strength training can have a signifiant impact on helping you run faster, stay injury-free, and see progress. This handy test helps to see if you meet the minimum requirements, and if you have any imbalances to work on. If you give it a go, let me know your results! And if you want help building a strength plan to stay injury free, DM me RUN and I’ll show you how I can help 🙌 #runningstrengthtraining

🏋️‍♂️A few notes on lifting heavy: 1) Yes higher reps also work to build muscle 2) Helps you stay strong in the later miles 3) Tendons need heavier loads to be challenged and healthy (more on that to come) 4) Gives you more power- more power can equal more speed with a more efficient stride 5) Not every strength exercise has to be or should be heavy 5) You feel like a badass #strengthtraining #runnerstrength #marathon #amywoodsfitness

Runners — strength training doesn’t need to be complicated. Just a set of dumbbells and a few intentional movements can build the strength, stability, and resilience that carries over into every step. These 5 exercises target: • single-leg strength • core stability • posture • upper body support • injury prevention All things that make you a stronger, more efficient runner. Save this for later and add it in 2–3x per week. Small things done consistently make a big difference. Run Kulture Strength 🤝

Runners don’t hate strength training… they hate being a beginner. When you’ve been running for years, you’re confident. You know your pace. Your distance. Your rhythm. Then you step into the gym and suddenly you’re learning again. Every runner is at a different starting point with strength. If you’ve never incorporated it into your training, there may be imbalances that need attention first. That means starting simple. Building control. Earning the heavier lifts. And once your body can handle load? That’s when it gets fun. That’s when strength starts supporting your runs instead of feeling separate from them. Strong runners are built — not rushed. Are you in the beginner phase… or the building phase?