STRONGER MILES

STRONGER MILES

Strength Training for Runners: Build Power, Run Faster, Reduce Injury

Run Stronger. Run Faster. Stay Injury-Free.

Join our group strength class designed specifically for runners who want to enhance performance and longevity. Limited spots available for our second session.

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Why Runners Need Strength Training

Running alone isn't enough. Research shows that runners who incorporate strength training experience significant performance gains and fewer injuries.

The Science is Clear:

Strength training improves running economy by 3-8%, meaning you use less energy at any given pace. Studies published in the Journal of Strength and Conditioning Research demonstrate that runners who strength train 2-3 times per week see measurable improvements in time trial performance, particularly in the final stages of races when fatigue sets in.

Beyond speed, strength training addresses the muscular imbalances and weaknesses that lead to common running injuries. Research in the British Journal of Sports Medicine found that strength training reduces running injuries by up to 50% by improving joint stability, bone density, and tendon resilience.

What you’ll gain

  • Stronger muscles generate more force with each stride, reducing the energy cost of running. You'll maintain pace with less effort and have more left in the tank for that final push.

  • Target the weak links in the kinetic chain. We focus on hip stability, glute activation, and core strength—the areas where runners commonly develop imbalances that lead to IT band syndrome, runner's knee, and stress fractures.

  • Develop explosive strength. Research shows that maximal and reactive strength training improves sprint performance and uphill running capacity by enhancing neuromuscular coordination and rate of force development.

  • Strong core and hip muscles maintain proper pelvic alignment and reduce excessive movement at the knee and ankle, leading to more efficient biomechanics even when fatigued.

What to Expect

This is an 8-week progressive program with one 60-minute class per week, structured in two distinct strength phases to maximize your running performance gains.

  • Compound strength exercises (squats, deadlifts, step-ups) to build maximal strength

  • Plyometrics (box jumps, bounds) to develop reactive strength and power

  • Single-leg stability work to address bilateral deficits and reduce injury risk

  • Core and hip strengthening to improve force transfer and maintain form

All experience levels welcome. We scale intensity and complexity to meet you where you are while challenging you to progress.

Real Results

  • I have already started seeing progress in my running and I feel stronger than ever.

    Dimitrios Mylonas

  • I really appreciated how the coaches monitored and gave us feedback, tips and suggestions on ways to make it easier or harder. Being older and stiffer, this helped immensely and I really appreciate it.

    Colin Brander

  • I have seen consistent improvement in my running, stability and resilience to injury. I've been seeing gains and improvements in speed and endurance without increasing my weekly mileage or workout frequency.

    Lee Kennett

Class Details

 

When: $10 Trial Class Thursday, October 23rd
Start date Thursday, October 30th - End date Thursday, December 18th
Time: 6:30pm
Where: West Coast Strength & Movement
560 Beatty Street, Downtown Vancouver
Class Duration: 60 minutes
Class Size: Limited to 15 participants for personalized attention
What to Bring: Athletic shoes (flat sole preferred), water bottle

Investment: $280+GST for 8 weeks

*e-mail us for payment plan: info@wcsmovement.com

Trial Class
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FAQs

How often should runners strength train?

Research supports 2-3 sessions per week for optimal benefits. This class can be one of those sessions, complementing your running schedule without interfering with key workouts.

Will I be too sore to run?

We program strategically to build strength without excessive soreness that compromises your running. Time your strength sessions appropriately around hard running workouts.

I'm new to strength training. Is this for me?

Absolutely. We provide modifications and progressions for all fitness levels. Building strength is one of the most important things you can do to support your running longevity.

References

  • Balsalobre-Fernández, C., et al. (2016). "Effects of Strength Training on Running Economy in Highly Trained Runners." Journal of Strength and Conditioning Research.

  • Lauersen, J.B., et al. (2014). "The effectiveness of exercise interventions to prevent sports injuries." British Journal of Sports Medicine.

  • Berryman, N., et al. (2018). "Effect of plyometric vs. dynamic weight training on the energy cost of running." Journal of Strength and Conditioning Research.