RUN STRONG
A 6-Week Strength & Resilience Programme for Runners in Edinburgh
RUN STRONG by Perform Health Co. is a 6-week strength training programme for runners who want to build strength, improve running resilience and better manage common running niggles.
Designed to complement your running, the programme combines progressive strength training, mobility, warm-ups, recovery and practical education, helping you build the capacity to handle running consistently.
What you’ll work on:
Strength for Runners
Build stronger calves, Achilles, glutes, hips, legs and core.
Running Mobility
Improve movement and prepare your body for running with simple warm-up and mobility routines.
Injury Prevention & Niggle Management
Understand common running issues including Achilles, knee, hip, glute and lower-back niggles and how training load can contribute.
Recovery & Training Load
Learn how sleep, fuelling, hydration and recovery fit into a sustainable running routine.
What You’ll Build with RUN STRONG
RUN STRONG brings together training, education and practical habits in one 6-week programme.
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Build the strength your body needs to handle running, with progressive training targeting your calves, Achilles, glutes, hips, lower body and core. Start with the fundamentals and gradually develop greater strength, control and capacity.
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Learn how to prepare your body before running and improve mobility around the areas runners commonly struggle with. You'll have simple follow-along routines to use before runs, after runs and on recovery days.
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Learn why sleep, stress management and recovery become increasingly important as training progresses, and how to make them part of your routine.
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Understand the basics of fuelling for training, including carbohydrates, protein, hydration and electrolytes. Learn how to support performance and recovery without overcomplicating your nutrition.
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Understand some of the most common running niggles, including Achilles, knee, hip, glute and lower-back pain, and learn how to recognise when to modify training, when to recover and when to seek further support.
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Build practical habits around warm-ups, strength training, recovery and training structure so these become part of your running routine rather than something you do only when a niggle appears.
Who is RUN STRONG for you?
RUN STRONG is for runners of all levels who want to:
Get stronger for running
Improve running resilience
Support their Achilles, knees, hips and lower back
Add strength training without taking over their running
Understand warm-ups, mobility and recovery
Better manage recurring running niggles
You'll get weekly educational lessons, follow-along workouts, progressive strength sessions and access to the programme through our private Skool community.
Frequently Asked Questions
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There are two workouts per week, alongside the weekly educational lessons.
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No. RUN STRONG is suitable for runners of different levels and can be adapted to your current training and strength.
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No. RUN STRONG focuses on strength, resilience and managing common running niggles. If you have a significant or persistent injury, seek individual assessment from a qualified healthcare professional.
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A sturdy chair, light resistance bands, a pair of dumbbells and your own bodyweight. The programme also includes gym versions of the workouts.
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No. Most exercises can be completed with bodyweight, resistance bands or basic weights, with options to progress as you get stronger.
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Most strength sessions are around 8–12 minutes, making them easy to fit around your running schedule.
Each week is laid out for you, so you know what to do, when to do it and why it matters.
RUN STRONG brings together strength training, running mobility, warm-ups, recovery and practical education into one progressive programme designed to help runners build resilience and manage common niggles.
If you're looking for strength training for runners, running injury prevention, support for Achilles or knee niggles, or a structured running strength programme, RUN STRONG gives you a clear place to start.
6 weeks. Two strength workouts a week. A stronger foundation for your running.
Build strength. Build resilience. Keep running.