Start strong with strength training
If you are a runner who keeps hearing that you “should” strength train, but have no idea where to start, you are in the right place.
Running Strength 101 is an 8 week strength training program for runners who want to feel confident with weights, move well, and finally understand how strength fits into a smart running plan.
Simple exercises, clear structure, and coaching from a Clinical Exercise Physiologist, so you can build a solid base without living in the gym.
Introducing Running Strength 101
An 8 week, beginner friendly strength training program designed specifically for runners.
You might recognise yourself here:
You know strength training would help your running, but you do not know what to do or how to fit it in
You have tried random YouTube workouts and Instagram routines, and they never seem to stick
You feel a bit unsure in the gym or with weights at home, so running feels easier to choose
You worry that if you lift the “wrong” way, you will make your niggles worse
Running Strength 101 gives you a clear starting point, support from a coach, and a plan that fits around your running, not over the top of it.
Investment: $149 for 8 weeks
Workouts. Guidance. Confidence.
Why strength training feels so confusing
You’ve heard it from every angle: runners benefit from strength training.
The tricky part is the “how”:
Which exercises actually help your running
How many reps and sets
Where to put strength in your week so it complements your runs instead of competing with them
Without a plan, it is easy to:
Skip strength because you are already busy
Do a few random exercises and hope it is enough
Second guess your technique and worry about injury
This is not a motivation problem. You simply haven’t been given a clear structure and a way to build up safely.
That is what Running Strength 101 is designed to fix.
Meet your coach
Hi, I am Kylie Morgan, a Clinical Exercise Physiologist and strength coach. I have spent the last 18 years helping people use exercise to improve their health and performance, and I specialise in working with runners.
I created Running Strength 101 for runners who want to:
Start strength training without feeling lost or intimidated
Learn the fundamentals properly
Support their running with a program that makes sense, rather than guessing
You bring your running shoes and a couple of dumbbells. I bring the plan, the teaching, and the accountability.
What you get inside Running Strength 101
8 week strength program for runners
A structured, progressive plan that focuses on the muscles and movement patterns that matter most for running.
You will get:
3 strength workouts per week
Planned for you and delivered via my free app so you can follow along at home or in the gym.Video demos for every exercise
So you know exactly what each movement should look like and how to set up.Comprehensive athlete guide (PDF)
Explains the why behind the workouts, how to schedule strength with your runs, and how to adjust when life gets busy.Support
You are not doing this alone. You will have me in your corner to answer questions and help you problem solve.
You do not need a full gym. A pair of dumbbells or kettlebells, a resistance band or two, and some floor space is plenty.
How Running Strength 101 feels in real life
From one RS101 runner:
“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 I would 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 made strength training fun and interesting.”
And another:
“Hi Kylie, love the running strength training. I do believe I’m getting stronger.
I definitely would recommend running strength to anyone that wants to feel stronger in general as well as with their running. Your system is easy to follow.
I was worried that my lower back would hurt, but have been good, a little tight at times as well as my hips and glutes. I feel I have done well considering I have never lifted any weights or been in a gym. I cannot see me stopping, it is something I look forward to and want to do better.”
This is what I want for you too. Sessions that feel achievable, then gradually more challenging, and a finish line where you realise how far you have come.
What you can expect to feel
Over the 8 weeks, most runners notice:
Squats, hinges, and lunges that feel easier and more controlled
Better push off and stability when they run
Less “fragile” and more confident in their body
A clearer sense of how strength and running work together
You bring the consistency. I will make sure your energy goes into the right work
Program details at a glance
When you join Running Strength 101, you get:
8 week running specific strength program
3 weekly workouts delivered through the app
Full video library for every exercise
Comprehensive athlete guide (PDF)
In app support from me
All for $149
You have access to the program and app for the full 8 weeks, with coaching support throughout.
Have some gym experience and looking for more? Runner’s Strength Lab might be a better fit for you.
Frequently asked questions
Do I need gym equipment?
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.
What if I miss a workout?
Life happens, I get it. The workouts are in the app, so you can shuffle your week and catch up when it works for you. Aim for 80% consistency.
How long do the workouts take?
Most sessions take around 30 to 40 minutes. Enough to make a meaningful difference without taking over your day.
I am not strong or experienced. Will I keep up?
Yes! Running Strength 101 was built for beginners and returning lifters. We start with the basics, then progress gradually. You will have clear demos and coaching along the way.
Will this help with running injuries?
This is not a rehab program. The focus is on building strength in key areas for runners, which can help reduce injury risk over time. If you have an existing injury, we can chat about whether the program is an appropriate fit.
What happens after I sign up?
You will receive your athlete guide and app login details, then the program will populate in the app on the upcoming Monday.
Ready to lift with confidence?
Running Strength 101 is for you if:
You want to start strength training in a way that supports your running
You prefer a clear, guided plan rather than piecing things together alone
You are ready to commit to 8 weeks of structured strength work
Investment: $149 for the full 8 weeks
You will get a straightforward path to getting stronger, feeling more confident, and understanding what you are doing in the weight room or at home.
Let’s build a strength foundation that supports every kilometre you run.