strength for strides

Strength for Strides is a 12-week strength program built specifically for runners who have limited exposure to strength training, but know it’s a necessary part of their training. Programming focuses on the basics, with an emphasis on single-leg exercises and areas that are typically weak for runners.

While it’s recommended you start the program in your off-season when running loads are a little less, it’s a self-paced program so you can start it at any time.

It’s time to finally get consistent with strength training, so you can build a more injury-resilient body and feel your strongest in races!

stronger running + less injuries for the non-elite runner.

How It works

  • sign up

    Sign up and pay for the program. You will receive an email with the PDF as a download within a few minutes of signing up.

  • get started

    This is often the hardest part - getting started. If doing all the workouts feels out of reach, start with 1 or 2 per week. Put them in your calendar and prioritize them.

  • keep going

    The program is yours to keep for life, so you can take longer than the 12 weeks if you need to and repeat the program [with hopefully heavier weights] a few times/year.

Do you keep saying that you need to get consistent with strength training?

I get it - it’s hard to fit strength training into your running schedule. And you’d much rather be running than doing strength exercises. Not to mention that you’re not even sure which exercises to focus on or how to do them with good form. But if you’re planning on staying in running for the long haul - or honestly just want to age better - strength training should be a priority.

Strength for Strides takes the guesswork out of strength training and includes the most impactful exercises for you as an endurance athlete. Here’s what you get with Strength for Strides ⬇️

structured workouts with video guidance for every exercise

No guessing about what exercises to do or what the correct form looks like. All exercises have a hyperlink to a video so you can see what it looks like, as well as written notes with the video for common challenges with the movement. The videos also show ways to make it harder or easier, if that’s applicable to the movement, so the program meets you where you are in your strength training journey.

help with fitting strength workouts into your schedule

Each month includes 2 full body workouts [that will take 35-50 minutes] and 2 short workouts [that take 10-15 minutes and can be used as pre-run activation]. I know it’s hard to balance it all, which is why I provide sample schedules of how to fit strength in with your runs, whether you’re doing all easy miles or your doing speed workouts. There’s also a section on how to adjust for high mileage weeks and taper, and you can always ask Coach Tammy further questions in the Slack channel.

lifetime access to the workouts

Unlike app-based strength programs that refresh every month, you can go at your own pace because workouts are laid out and linked in a PDF format. So if you miss a week because you’re sick, you can just extend that block a week or two longer, instead of having to move on before you’ve mastered that month’s exercises. You can also reuse the program because it’s always available for you.

What people are saying about the program

  • “After just a month of the program, I have noticed that my legs have not been as tired after long runs and recovery seems to be quicker.”

    — Rachel K.

  • “Tammy's strength training programming has been transformative for me. I have gotten so much stronger (especially my core!) and I definitely feel the difference in my running.”

    - Alison C.

  • "I did a fair of amount of strength work outs before, but I didn’t focus on the same muscles/running specific muscles. This program has helped me work to build more strength in specific areas to start building noticeable results."

    - Camille F.

  • I feel more graceful (no tripping!), proud (that I can now balance on one foot), and accomplished that I stamped out the hip and hamstring pain that plagued me.”

    - Lynn R.

  • “Having a plan I could reference and print off rather than feeling like I was making it up as I went was super helpful!”

    — Claire T.

  • "All strength really related to running. Saw running results about 2 weeks in!"

    - Joanna R.

Frequently Asked Questions

  • I’ve used an app in the past - both as a coach and a participant, and I’ve found that technology can get in the way more than what’s helpful. A PDF also allows you to keep it for life and re-do blocks of workouts, whereas an app-based program doesn’t allow you to easily go back to see past workouts.

  • Each block contains 2 full body workouts [that will take you 40-50 minutes to complete] and 2 shorter workouts focused on core/glutes. You’ll do the same four workouts for at least 4-6 weeks, progressing the weights as you get stronger. Then you’ll move onto the next block of training. The program lasts a minimum of 12 weeks, but can last up to 18-20 weeks, depending on how long you stay on each block.

  • Small resistance band, weights [dumbbells or kettlebells], something to step on [chair, ottoman, step, bench, etc], and a few other small items noted in the PDF. Barbells won’t be used in this program, so access to a gym is not required.

  • The download will be available to you right after you pay, and you’ll also receive an email with a link to the PDF to download a few minutes after purchase.

  • It includes a guide to help you incorporate strength training into your running, but no, the program itself does NOT include running. If you’re also interested in run coaching, check out the run coaching options.

  • The full body routines will take around 40-50 minutes to complete, and the core/glute routines will take 10-15 minutes to complete.

  • There are video demos for every exercise, as well as written instructions. If you’re still not sure, you can always ask Coach Tammy in the private Slack group.

  • Ideally you have a lighter set [for upper body] and a heavier set [for lower body]. A set of 10-15’s and a set that’s a little heavier is a good place to start if you’re newer to strength training and plan on doing most/all of it at home. Different options will be given to make exercises more/less challenging, though, so if you only have lighter weights at home, you can still make it work!