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Group Strength Classes For Runners

Strength for Runners Group Training Classes

Are you a runner who is looking to take their performance to the next level? Sick of niggles interrupting your training? Do you struggle to maintain ideal form and posture whilst running? Unsure how to structure your strength training?  If any of these sound like you then our group strength classes for runners could be the solution. 

Strength training, including resistance exercises and plyometric exercises performed 2-3 times per week for 8-12 weeks, have been proven to improve running economy in runners of all levels (Balsalobre-Fernández et al., 2016). Some studies have shown improvements of up to 8% in running economy following a period of resistance training. Even a small improvement in running economy, could have a large impact on distance running performance. This is because by improving your running economy you are able to then maintain the same pace as before while using less oxygen.  

Distance running has one of the highest rates of injury out of any sport. Most of these injuries are overuse and/or training errors. Strength training is a very effective tool for injury prevention, in fact, overuse injuries have been shown to be halved (Laueresen et al., 2014). How is this possible? Strength training improves the strength of the muscles, tendons, and even the ligaments and bones which means your body has a higher tolerance for the impact running places on the body. Further, strength training will decrease any imbalances you may have previously developed.

Strength training to prevent injuries

 Individualised programming

All of our group strength classes start with a thorough assessment and movement screen. This allows us to tailor each person’s program to their needs. This will be based on your previous experience, injury history, strengths and weaknesses as well as your goals. This means that although you will be working in a group setting, some participants may have slightly different routines. This can be done by using modifications of exercises via regressions and progressions. Having an individualised program is especially important if you have specific reoccurring niggles or previous injuries that need to be addressed. For example, if you have recurrent bouts of hamstring tendon pain you may need to have more focus on proximal hamstring work involving isometric and heavy slow eccentric work in your program. Your program will also be tailored around your running technique and any obvious flaws we pick up in our assessment.

Small classes

Our classes are limited to 5 people (max). By keeping the class at 5 or below it allows our coaches to keep a close eye on each participant, monitoring your technique and intensity throughout the 12-week program. It also means our runners get to know each other which creates a great atmosphere for training and adds a bit of fun to an activity that some runners might otherwise dread.

12 week progressive program

Our programs are 12 weeks in length, broken into 3 x 4 week blocks.

Introductory Strength Block

The first 4-week block has a focus on basic strength and general preparedness. This block will help familiarize you with the main exercises and build some baseline strength. Technique is key and during the first 4 weeks we really work to ensure you are developing sound mechanics when it comes to your exercise technique. This block will help lay the foundations for subsequent blocks. The exercises in this block are generally done with great control and utilizing general strength ranges, for example, 3 sets of 8-12 with a couple of reps in reserve.  

Intensification Block

The second 4-week block is where we raise the intensity and really go for it with some of your strength lifts and plyometric progressions (if you are ready of course). In this block we are looking at gaining maximal strength. The goal of maximal strength training for runners is to improve our relative strength (strength relative to our own bodyweight) and has been proven to increase running economy by up to 5%. Max strength training will involve much lower repetition ranges than the previous block, for example, 3-5 sets of 5.

Power Block

The final 4-week block focusses on turning that new found strength into power. Here is where we focus on rate of force development. It is one thing to be strong but when we run our foot is only in contact with the ground for less than half a second so we have limited time to express that strength. The exercises in this block are more explosive and elastic in nature and are generally completed in lower doses with lots of rest.  The exercises in this block will help improve your stride length as well as your top speed which will help you when you need to find that extra gear to kick down at the end of a race. 

Led by qualified S&C and running coach

As well as being qualified in strength and conditioning, Dave is a qualified and experienced running coach. We love running as much as you do, and we really understand the unique demands of running and your weekly training load. This means we can perfectly match your strength program with your running program to give you maximum results while keeping you free from injury.

Dave Costello - Strength And Conditioning

Dave Costello

Accredited Athletics Australia Running Coach
Accredited ASCA Coach
B Ed Human Movement Health Ed
CIII & IV Personal Training


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