The Running Room Online Strength Program

Join waitlist to be the first ones notified for release. Discount on the first month for the first 50 sign ups.

Whether you're training for a personal best or simply want to run consistently without injuries, our new Running Room Strength Program is built to elevate your running and keep you injury-free — no matter where you are in your running journey.

  • An online running specific strength training program designed by Running & Sports Physiotherapists and Strength & Conditioning Coaches, delivered within our App.

  • You will get access to The Running Room Strength Program via our app. The program is delivered in two pillars, allowing you to switch between them at any time based on your race calendar and training goals throughout the year.

    1. Base Builder
      Ideal for runners in an off-season or general preparation phase. Focuses on building strength and power, addressing imbalances, and building a resilient foundation. If you are new to strength training we would suggest starting with this. The program is operated on four-week blocks with a combination of strength and plyometric exercises.

    2. Race Builder
      Perfect for runners entering a race block (e.g. 12 weeks out from a key race). Emphasises maintaining strength and power while complementing increases in your running volume and intensity. The program is operated on four-week blocks with a 2-3 week taper period pre-race. 

  • Research shows that strength training can:

    • Improve running economy and performance by up to 8%

    • Improve bone mineral density and general bone health, which can reduce risk of stress fractures

    • Reduce of running related injuries (such as runner’s knee, shin splints, IT band pain, achilles tendinopathy, stress fractures etc.) by over 50%

    • Support better posture, core strength, single leg stability, running form and efficiency

  • This program is for you if you:

    ✔️ Want to run faster, stronger, and longer
    ✔️ Want to reduce your injury risk
    ✔️ Want to do your best for an upcoming race (from 5km to full marathons and beyond)
    ✔️ Need a structured strength plan designed for runners
    ✔️ Looking for community support by Running Room Physios

    • Running specific strength program with 2x interchangeable pillars: Base Builder & Race Builder

    • Flexibility to switch pillars as your goals change, and adjustable start date for your Base & Race Builder programs for when you need to start your race block

    • 3x per week full body gym-based strength and mobility workouts, adjustable to your level and progressing in difficulty

    • Guided videos and clear instructions for every exercise

    • In-app community support from Running Room Physiotherapists