Whether you’re working towards your first 5K, preparing for a marathon, or simply want to become a stronger and more resilient runner, running itself is only one part of the picture.
The Runfix Build the Foundations plans have been designed specifically for runners who want to improve their running, build their physical capacity and reduce their risk of injury, while developing the strength and movement qualities needed to tolerate the demands of running.
Why strength training matters for runners
Every time you run, your body has to repeatedly absorb and produce force. As your mileage, pace or training frequency increases, the demands placed on your muscles, tendons, joints and bones increase too.
Strength training helps develop your body’s ability to tolerate and produce these forces. Research also supports the inclusion of strength training alongside running for improving running economy and performance.
This is particularly important if you have a race planned. We often spend months gradually building our running mileage, but your strength and conditioning should develop alongside it.
Think of it as building the foundations before asking your body to do more.
What does Build the Foundations include?
The plans have been designed by a specialist running physiotherapist, with exercises selected specifically around the physical demands of running.
You’ll complete two structured strength sessions per week, making the programme realistic to fit around your existing running schedule.
Rather than simply giving you a collection of gym exercises, the sessions are structured to progressively develop the key qualities runners need.
Running-specific strength
The programme targets the major muscle groups involved in running, including the calves, quads, hamstrings, glutes and trunk.
The aim is to gradually increase your strength and capacity so that your body is better prepared for the repetitive demands of running.
Plyometric training
Running is essentially a repeated series of single-leg jumps, which means strength alone isn’t the whole picture.
The plans therefore introduce plyometric exercises to develop your ability to absorb, store and produce force quickly. This helps bridge the gap between traditional gym-based strength exercises and the faster, more reactive demands of running.
Plyometrics are introduced progressively so you can build confidence and capacity rather than jumping straight into high-level exercises.
Mobility
Mobility work is also incorporated into the programme to complement your strength training and running.
The focus isn’t on becoming as flexible as possible. Instead, it’s about maintaining the movement options you need to run and train effectively.
How are the plans presented?
One of the biggest barriers to strength training for runners is knowing what to do, how much to do and how to progress it.
Build the Foundations takes that guesswork away.
Your programme is laid out clearly, with two sessions each week and exercises organised into an easy-to-follow structure. Rather than having to build your own workouts or search for individual exercises online, you can open your session and know exactly what you need to complete.
The programme progressively develops your strength, mobility and plyometric work as you move through the plan, helping you build capacity over time rather than doing the same exercises indefinitely.
Who is Build the Foundations for?
The plans can be used by runners at different stages of their running journey.
You might be returning to consistent training and want to establish a good strength routine. You might already run regularly but have never really known what to do in the gym. Or perhaps you’ve entered a 5K, 10K, half marathon or marathon and want your strength training to complement your running preparation.
You don’t need to wait until you’re injured to start strength training.
Building strength and capacity when you’re running well can help prepare your body for the increased demands that come with more mileage, faster sessions and race preparation.
Will strength training reduce my risk of injury?
Running injuries are multifactorial, so no strength programme can guarantee that you won’t get injured. Training load, previous injuries, recovery, sleep, nutrition and individual biomechanics can all play a role.
However, developing strength and physical capacity gives your body a stronger foundation from which to tolerate your running.
That’s exactly why we created Build the Foundations.
It’s not about replacing your running. It’s about giving your body the strength and capacity to support it.
Run more. Build capacity. Get stronger.