Strength Training for Runners
We believe that all runners should incorporate strength training into their running training. Incorporating a well-rounded strength training program into your routine can help you become a stronger, more durable runner, improving performance and reducing the risk of injury so that you can run joyfully for the long haul. Our strength training programs are designed by Coach Kaitlin Goodman, MPH and Coach Kacy Seynders, PT, DPT, OCS. Kaitlin is a former pro runner and 4x Olympic Trials Qualifier with over a decade of run coaching experience and Kacy is physical therapist and running medicine specialist with a background in personal training and run coaching.
Here are just a few of the many benefits of strength training for runners:
Injury prevention: Increased resiliency of muscles and tendons and increased bone density
Improved running economy, more efficient running biomechanics, and increased power and speed
Decreased time to muscular fatigue, to help to maintain form late in runs or races when tired (who doesn’t want better race photos? 😉)
Coach Kacy and Coach Kaitlin
At Running Joyfully, all of our run training programs include our Fundamentals Strength Training program.
Our Fundamentals Program consists of two full-body lifts and one core/upper-body lift and is designed to bulletproof you and help you become a stronger, more resilient runner. We also provide a Dynamic Warmup and Mobility Routine, included with all run coaching subscriptions.
We support our pregnant and postpartum athletes with our Birth Prep Strength and Postpartum Return to Run Strength programs, also included as part of all run coaching subscriptions.
New in 2024, we are thrilled to now offer additional strength training options!
Strength for Performance, a 12-week progressive program designed for runners looking to take their run + strength training to the next level through higher-intensity and more complex lifts.
Strength for Masters Runners, a 12-week program designed specifically for the needs of masters runners, prioritizing balance and stability and maintaining bone health.
Custom Strength Training, designed specifically for YOU and your running + strength training goals, with 1-on-1 video coaching from our strength training expert, Coach Kacy.
Ready to take your strength training to the next level?
Purchase one of our strength training programs below:
A 12 week progressive strength training program designed for runners looking to take their run + strength training to the next level.
Includes 2 higher-intensity, complex lifts per week; 45-60 minutes per session.
Video demonstrations of all exercises, with accompanying descriptions and form cues.
Program is delivered via Final Surge for current Run Coaching clients; includes a Welcome Packet with details on equipment and Strength FAQs.
$120 one-time purchase ($10/week)
A 12 week progressive strength training program designed specifically for the needs of masters runners, prioritizing balance and stability, maintaining bone health, and running strong in your 40s, 50s, and 60s!
Includes 2 lifts per week; 45-60 minutes per session.
Video demonstrations of all exercises, with accompanying descriptions and form cues.
Program is delivered via Final Surge for current Run Coaching clients; includes a Welcome Packet with details on equipment and Strength FAQs.
$120 one-time purchase ($10/week)
A custom 12 week progressive strength training program designed specifically for YOU and YOUR running and strength goals! Your program will be designed by Coach Kacy, PT, DPT and running medicine specialist.
Your custom strength program begins with an online assessment reviewing your run training and strength training background, your injury history, and your goals.
Following the initial assessment, you will meet with Coach Kacy for a 1-on-1 30-45 minute video strength session to kick off your program. Mid-way through your program, you can also schedule a 15-30 minute followup video check-in session to review form, ask questions, and make any modifications needed.
Includes 2 lifts per week, 45-60 minutes per session.
Video demonstrations of all exercises, with accompanying descriptions and form cues.
Program is delivered via Google Sheets for current Run Coaching clients; includes a Welcome Packet with details on equipment and Strength FAQs.
$250 for 12 week program ($21/week)