You know strength training belongs somewhere in your running routine, but you want more than a few exercises thrown together without knowing what you’re working toward.
Maybe you’ve done some strength training before but never felt completely confident with the exercises, how much weight to use, or how to progress. Or you’re ready to start lifting and want to learn the fundamentals properly from the beginning.
Running Strength 101 is an 8-week strength foundation program designed to help runners build confidence with strength training, develop good lifting habits, and understand how strength work can fit alongside their running.
You’ll follow a clear, structured program with practical guidance from a Clinical Exercise Physiologist, giving you a solid base you can continue building on after the eight weeks are finished.
There’s no shortage of strength advice for runners. The difficult part is turning all of that information into a program that actually makes sense.
You might be wondering:
Without some basic programming knowledge, it’s easy to collect exercises without really knowing how they fit together or how to progress them over time.
A good foundation gives you more than a workout to follow. It helps you understand what you’re doing, why you’re doing it, and how to keep building from there.
Running Strength 101 is for runners who are ready to move beyond random workouts and build a better understanding of strength training.
Over eight weeks, you’ll follow a structured plan that helps you become more comfortable with common strength exercises, learn how to challenge yourself appropriately, and build strength while still leaving room for your running.
By the end of the program, you’ll have a stronger foundation and a better understanding of how to continue strength training beyond the eight weeks.
Investment: $149 CAD for the full 8-week program
I’m Kylie Morgan, a Clinical Exercise Physiologist with 19 years of clinical education and experience, and a runner who understands how easy it is for strength training to get pushed aside when running already takes up a big part of your week.
I specialise in helping runners build strength, improve performance, and reduce the risk of recurring injuries through practical, evidence-based training.
Running Strength 101 was created to give runners a clear introduction to strength training, with enough structure and guidance to build confidence without making the process feel overwhelming.
Three strength workouts per week, each taking around 30–40 minutes. The program builds gradually over the eight weeks so you can develop strength and confidence without needing a full gym.
Clear exercise demonstrations show you how to set up each movement and give you something to refer back to as you work through the program.
Your guide explains the reasoning behind the program, how to schedule strength training around your runs, and what to consider when your training week or schedule changes.
You can complete the program at home with a pair of dumbbells or kettlebells, resistance bands, and some floor space. You can also do the workouts in a gym if you prefer.
Have a question about an exercise or the program? You can message me through the app for support throughout the eight weeks.
Gillian
“I joined Running Strength 101 on a bit of a whim, I was mid-way through my 10k training cycle and thought “why not give it a shot”. I’m so glad I did, this program and Kylie are amazing!
Session after session I thought “I’m not going to manage all of these reps”…and then I did. Each time I was able to do the complete session l’d feel so frickin’ proud of myself. I was building physical and mental strength.
I got to race day injury free and feeling so strong.
Thank you, Kylie – you’re not only the best but you made strength training fun & interesting.”
Janine
“I fully recommend Running Strength 101, for many reasons no matter your age. I never had any experience with strength training, never had touched a weight. I wanted to be stronger when running and improve my overall health and mobility. Seeing Kylie on Instagram and reading her qualifications and the reasons behind all she suggests, I thought I’d give it a try.
I never in a million years would have thought I’d enjoy it as much as I do. It definitely has made me stronger in my running, taking six minutes off a previous race time proved that, but I also feel stronger in everyday movements and mobility. If anyone is thinking about starting Runners Strength 101 you won’t be disappointed! There are so many benefits to it and not just in improving your running. This program is amazing! If you want to improve your running and at the same time get other health benefits, sign up now! Thanks so much Kylie for helping me be a healthier and stronger person.”
By the end of Running Strength 101, you’ll have spent eight weeks consistently practising and progressing your strength training. The aim is for you to come away feeling more capable with weights and more confident about continuing on your own.
You can expect to:
$149 CAD
You’ll have access to the program and app for the full eight weeks.
Already comfortable with strength training and looking for longer-term progression? Runner’s Strength Lab™ may be a better fit.
Nope. The program is designed to be done at home with minimal gear. A pair of dumbbells or kettlebells, a resistance band or two, and some floor space is enough to begin.
You can also perform the workouts at a gym if you prefer.
Life happens, I get it. The workouts stay in the app throughout the program, so you can move sessions around and adjust your week when needed.
Consistency over the eight weeks is more important than completing every workout exactly as scheduled.
Most sessions take around 30 to 40 minutes.
You’ll receive your athlete guide and app login details after enrolling. Your program will then become available in the app on the upcoming Monday, ready for you to begin your eight weeks of training.
Yes! Running Strength 101 is designed for runners who are new to strength training or returning after time away.
The program starts with manageable exercises and progresses over the eight weeks, with video demonstrations and in-app support if you have questions along the way.
Running Strength 101 is a strength program, not an injury rehabilitation program. Building strength can be one part of improving your capacity for the demands of running, but the program isn’t designed to diagnose or treat an existing injury.
If you’re currently dealing with pain or an injury and aren’t sure whether the program is appropriate for you, get in touch before signing up.
Running Strength 101 is a good fit if:
$149 CAD for the full 8-week program
By the end of the program, you’ll have more strength, more confidence with lifting, and a better understanding of how to continue progressing your strength training.
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