3-Phase RunStrong Programme
Neglecting strength work is one of the biggest mistakes runners make.
Maybe you’ve told yourself “I’ll get around to it” or maybe the gym feels overwhelming and you don’t know what’s worth your time.
The result? A lack of PBs, tight calves, sore knees, or another injury that sets you back.
RUNSTRONG gives you the exact structure you need. Clear and simple advice, delivered by a sub-3 hour marathon runner, Ironman finisher, and physiotherapist with over 13 years of experience, focused on what actually keeps you healthy, strong, and running at your best.
APP Access
£29.99 / 4wk
3 Phase RunStrong Programme
Neglecting strength work is one of the biggest mistakes runners make.
Maybe you’ve told yourself “I’ll get around to it” or maybe the gym feels overwhelming and you don’t know what’s worth your time.
The result? A lack of PBs, tight calves, sore knees, or another injury that sets you back.
RUNSTRONG gives you the exact structure you need. Clear and simple advice, delivered by a sub-3 hour marathon runner, Ironman finisher, and physiotherapist with over 13 years of experience, focused on what actually keeps you healthy, strong, and running at your best.
APP ACCESS. £29.99 / 4wk
What You'll Gain with RunStrong
Improve Performance
Increase performance and hit your personal bests.
Mitigate Injury
Build overall capacity and resiliency to protect against injuries.
Run Stronger
Improve your power, endurance, and efficiency through strength & plyometrics
Improve Mobility
Reduce stiffness & tightness whilst building mobility
Relieve Aches & Pains
Alleviate common running aches and discomfort.
Build Confidence
Have the confidence to be able to push without the fear of causing more harm than good
RunStrong: The App for Runners
Also available in a PDF Document Format (One off Purchase, yours for life)
Here's what you get:
12 Weeks+ of Progressive Strength, Mobility & Performance Training
75+ Physio Led Step-by-Step Exercises Tutorials with progressions and regressions to suit your needs.
Specific mobility sessions to improve control, range, and joint health
Beginner to Advanced Plyometric Training
Guidance on the fundamentals of training success i.e progressive overloading & load management etc
A plan designed to fit into your current running routine / lifestyle
Runner-Specific Warm-Ups & Cool-Downs
Dynamic Stretch Routine
Ability to direct message Sam with any specific questions / concerns
Insights on recovery, training with / through injuries, nutrition, and shoe rotations.
Why Choose RunStrong?
Build durability & resiliency
If you’re coming back from a niggle, hitting a training wall, or want to stop breaking down every time mileage goes up, this is for you.
Strength and mobility structure
You’ll work through single leg strength, hip control, tendon capacity, and mobility that doesn’t just support your running but also your overall movement and health. Everything has a purpose.
Plyometrics progressions for all levels
You’ll layer in plyos and running style drills to help you feel springier, more reactive, and more confident when the pace picks up.
Flexible structure that fits your week
This programme is designed to complement your running, not compete with it. You can repeat sessions if needed, scale them to your level, or extend the phases if you want more time.
Flexible structure that fits your week
This programme is designed to complement your running, not compete with it. You can repeat sessions if needed, scale them to your level, or extend the phases if you want more time.
What Others Have to Say.
Incredible for my recovery journey. Excellent sessions with lots of variety.
These are constantly updated to lean towards progression and suitable for absolutely everyone.
Runstrong has been amazing as a coach. well above and beyond expectations.
★★★★★
James Clarke
SJC Physiotherapy
Bought the RUNSTRONG Programme to help with my running / training and have enjoyed every minute of it!
The level of detail and attention are really top notch and i just wish all business were like detailed
Kudos Sam, really top notch.
★★★★★
Andrew Boardman
SJC Physiotherapy
I stumbled across Sam on Instagram and was really struggling with my half marathon training.
Sam’s online programme was a combination of performance, mobility and strength training for me in the gym.
I would not have been able to get my PB without his support and guidance.
Thanks Sam!
★★★★★
Jack Travis
SJC Physiotherapy
Programme Breakdown
Phase 1: Build the Foundations
Focus on isometric co-contractions, eccentric movements, and controlled isotonic exercises. This phase lays the groundwork for tendon strength, joint control, and movement quality.
Phase 2: Grow Capacity and Introduce Plyometrics
We build on the foundations by adding more dynamic loading, improving strength endurance, and introducing plyometric progressions to improve durability and performance under running-specific demands.
Phase 3: Strength, Power and Intensive Plyometrics
We dial up the intensity with more advanced strength training and reactive plyometrics. The goal is to improve your force output, running efficiency, and build stronger muscles and tendons.
Frequently Asked Questions - FAQ's
What equipment do I need?
You’ll need dumbbells (or kettlebells), power bands, booty bands, and a foam roller as essentials. The rest, like yoga blocks, heel raises, ankle weights, and a mobility stick (or broom handle) you can often improvise or substitute with things you already have at home or in the gym.
How long are the workouts?
Each session is designed to take 60 minutes or less. As you become familiar with the exercises, your sessions will become even more efficient.
How many sessions per week?
The plan includes two strength-based sessions and one mobility session each week. However, it’s flexible, if you need to adjust around your running schedule, that’s absolutely fine!
The app gives you a few different “tracks” to choose from, depending on your time and goals.
for example:
▪️ 3 strength + 1 mobility
▪️ 2 strength + 2 mobility
▪️ Or just the core 2 strength + 1 mobility setup
Pick the one that fits your week best and adjust as needed.
Can i do this plan alongside my running?
Absolutely. This programme is designed to complement your running. Whether you're mid-training block or building a solid foundation before one starts. It’s versatile enough to run alongside your current plan or be used as a standalone strength phase during lower mileage periods.
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