3-Phase Runners Strength & Mobility Programme
This programme gives you the strength, control, and mobility your running actually needs.
It’s designed to improve how your body handles load, absorbs impact, and supports consistent training without the repeated niggles or setbacks.
Across 12 weeks and three progressive phases, you’ll build real durability, better movement, and the tissue tolerance required to run more, recover better, and keep making progress.
Everything fits around your current running plan and gives you clear structure so you always know exactly what to do.
If you want strength work that complements your training instead of complicating it, this is the system built for you.
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Runners Strength & Mobility Programme
This programme gives you the strength, control, and mobility your running actually needs.
It’s designed to improve how your body handles load, absorbs impact, and supports consistent training without the repeated niggles or setbacks.
Across 12 weeks and three progressive phases, you’ll build real durability, better movement, and the tissue tolerance required to run more, recover better, and keep making progress.
Everything fits around your current running plan and gives you clear structure so you always know exactly what to do.
If you want strength work that complements your training instead of complicating it, this is the system built for you.
GAIN APP ACCESS TODAY
Also available as a PDF download - one-off purchase, yours to keep for life.
Follow the link below to learn more and get instant access to the PDF.
What You'll Gain with RunStrong
Improve Performance
Increase strength, athleticism so you can hit your personal goals
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
We focus on controlled isometrics, eccentrics, and steady isotonic work to improve tendon load tolerance, joint control, and movement quality. This phase builds the base strength and stability you need before adding more dynamic stress.
Phase 2: Grow Capacity and Introduce Plyometrics
We progress the loading, build strength endurance, and introduce low-level plyometric drills. The goal here is to increase your ability to handle repetitive running forces, improve coordination, and start preparing your tissues for faster, more reactive work.
Phase 3: Strength, Power, and Intensive Plyometrics
We increase intensity with heavier strength work and more advanced reactive plyometrics. This phase develops force production, running efficiency, and tendon stiffness, helping you run faster, feel stronger, and stay more resilient when mileage climbs.
Frequently Asked Questions - FAQ's
Whats the difference between the PDF Document & the App ?
The App is designed to be more interactive and user-friendly. It lets you:
Log your reps, sets and weights for better accountability and progress tracking
Message Sam directly whenever you need guidance or support
Easily follow your plan week by week with an integrated workout calendar
Your access to the App lasts for as long as your subscription is active.
The PDF is a one-off purchase that’s yours to keep for life. It includes the full programme laid out in an easy-to-follow format with hyperlinked exercise demos you can open in separate tabs when you train. However, it doesn’t include progress tracking or direct messaging support.
Do I need a gym to follow the RUNSTRONG Programme?
Not necessarily. You can complete the programme at home if you have a few essentials:
- Dumbbells (or kettlebells)
- Power bands
- Booty bands
- A foam roller
Other tools like yoga blocks, heel raises, ankle weights, or a mobility stick (even a broom handle works) are optional and can often be improvised with things you already have at home or in the gym.
How long do the workouts take?
Each session is designed to take 60 minutes or less. As you get more familiar with the exercises and flow of the programme, your workouts will often become even quicker and more efficient.
How many sessions per week does the RUNSTRONG Programme include?
The standard plan includes two strength sessions and one mobility session each week. But it’s flexible, you can adjust around your running schedule if needed.
If you use the App, you’ll get access to different training “tracks” so you can pick what suits your time and goals best. For example:
▪️ 3 strength + 1 mobility
▪️ 2 strength + 2 mobility
▪️ Or the core 2 strength + 1 mobility setup
You can swap between tracks and adjust your week to fit your training load.
Can I do the RUNSTRONG Programme alongside my running?
Absolutely. The programme is designed to complement your running. Whether you’re in the middle of a training block or building a solid foundation before one starts.
It’s flexible enough to run alongside your current plan, or you can use it as a standalone strength phase during lower mileage periods to focus on building resilience and power.
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