On-Demand Video-Guided Strength Training for Runners

This program is designed by NASM Certified Personal Trainers who are also RRCA certified running coaches. As running coaches, we understand that our athletes want a strength training program tailored for runners to enhance their training and racing goals while preventing injuries. Many existing programs are complex and not running-focused. Our aim is to make strength training easy for runners. Simply open our app, pick your workout, and start lifting to become a strong and injury-resistant athlete!

No. While it’s made for runners, this program is great for anyone who wants to build strength and improve mobility without taking up too much time.

Our workouts take just 30-45 minutes per session. We know time is limited, but we believe strength training is crucial. So, we’ve designed a program to make the most of your time without being overwhelming.

Our program focuses on two strength workouts per week, and we’ve found an efficient and effective way to train is by splitting the days into “push” and “pull” movements. This approach emphasizes how you move your body rather than just specific body parts, making you a well-rounded and stronger athlete while preventing injuries. For example, “push” exercises involve pushing weight away from your body like bench presses, squats, or shoulder presses, while “pull” exercises involve pulling weight towards your body, like cable rows, deadlifts, and lat-pulldowns.

Our program follows a progressive overload approach, meaning you’ll see improvements in each exercise from week to week. The more you repeat an exercise, the stronger you’ll become. Our goal is for you to notice progress in your overall strength and mobility at the end of each training block. To ensure proper recovery, we’ve scheduled a deload week every third week, allowing you to finish each block strong in the fourth week!

Everyone’s weekly schedule varies based on their life and training routines. We suggest having at least one rest day between each workout, not necessarily a running rest day, but a day off from strength training. During a race-specific training block, pay attention to how your body responds to the training and adjust accordingly.

Some coaches follow the “hard days hard, easy days easy” philosophy, but we believe the best strength training approach is the one that fits your life and body, which may not align with that mentality. It might take some trial and error to find what works best for you.

*All active Team Sugar Runs one-on-one coaching members receive guidance from their coach on when to incorporate strength workouts into their running schedule.

Mobility means moving well. When your muscles and joints can move through their full range of motion, it enhances efficiency and speed while lowering the risk of injury. Mobility work increases strength, flexibility, and coordination.

We provide an RPE (rate of perceived exertion) for each exercise to guide you in selecting the proper weight for your current strength level. We include videos demonstrating each exercise to show you proper form and technique. We recommend watching yourself in a mirror as you perform the exercise or filming a video to watch back and ensure you’re doing the exercises correctly. This program is not intended for one-on-one personal training, where you receive live feedback on form and specific weight instruction.

For this program, it’s best to have resistance bands and a range of dumbbell weights (5-30 lbs based on your fitness level). Some exercises offer alternate options, and if you have access to barbells or hex bars, you can challenge yourself further. The program focuses on progressive overload, so being able to increase weights each week will aid in your progress.

These are the bands we recommend:
Hope Fitness Gear
Fit Simply Resistance Bands

Workouts are released monthly, and you can join at any time. When you sign up, you’ll receive workouts starting the following Monday.

We’ve included alternate exercise options for all major movements (e.g., barbell squat, bench press, barbell deadlift) in our program. While we designed the program with the primary exercises listed, we understand that there might be constraints at times, which is why we provide substitutes for each movement.

If any exercise causes pain, it’s best to skip it altogether. If the pain persists or worsens, consider consulting a physical therapist to address any potential injury or weakness that needs attention.

Payments are automatically charged every month with the credit card on file. If you need to make updates to your credit card or billing information, you can do so here: https://client.everfit.io/login

Setup your strength training Everfit for iOSsubscription anytime in the Everfit app. Click on the appropriate link below to download the app.
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