Why choose RunRun?
Running-specific strengthening
Targeted exercises for muscles used in running: glutes, hamstrings, core and calves.
12 progressive weeks
Structured week-by-week plan alternating running and strength training to avoid overload.
Improved running economy
Strength training improves your stride, reduces energy cost and makes you more efficient.
Injury prevention
A stronger body better resists the repeated impacts of running and muscular imbalances.
Progress tracking
Analyze your running performance and track your strength gains week by week.
Optimized recovery
Smart scheduling of rest days to let your muscles recover between sessions.
landing.faq
Will strength training slow me down as a runner?
No, quite the opposite. Well-conducted strength training improves running economy by 2–8% according to studies. The key is to prioritize functional exercises and plyometrics rather than muscle bulk.
How many strength sessions per week for a runner?
Two sessions per week is the optimal point for most runners. It's enough to build strength without accumulating fatigue that would harm the quality of your running workouts.
Which order to do running and strength training on the same day?
If you must combine both on the same day, do running first if it's the priority (quality session), or strength first if it's an easy jog. Ideally, separate the two by 6 to 8 hours.
Which muscles to target in strength training to become a better runner?
Priority to glutes (propulsion), hamstrings (shock absorption), calves (energy return), quadriceps (stabilization) and the core (force transfer). These muscles make the difference in the efficiency of your stride.
Does RunRun include strength training sessions in its plans?
Yes, RunRun generates personalized training plans that can integrate complementary strength training sessions. You can also sync your strength workouts via Strava for complete activity tracking.
Start your running + strength training plan
RunRun generates a personalized plan that intelligently combines your running and strength sessions according to your level and goals.
Create my combined plan