Strength Training for Runners

Train Smart, Train Strong, Train Moment – Milwaukee’s Premier Fitness Hub

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Why Strength Matters for Runners

At TRAIN Moment, running is so much more than just putting one foot in front of the other. That’s why integrating strength training for runners becomes a game-changer. When runners commit to strength work, they build more than endurance: they gain muscular resilience, joint stability, and power to drive each stride. Many runners focus purely on mileage, but when you layer in strength, you begin to see improvements in efficiency, injury prevention, and performance.

 As you train with us in our strength-forward environment, you’ll notice your run feels smoother, your recovery quicker, and your effort more sustainable. The muscles of the hips, glutes, and core play a crucial role in supporting your frame, while the calves, hamstrings,  and quads generate the forward propulsion. Strength training for runners ensures those muscles are primed, durable, and aligned with each run, so you’re not simply surviving your training, you’re thriving.

The Key Components of a Runner-Specific Strength Program

To make strength training for runners effective, we focus on three core pillars: functional strength, neuromuscular coordination, and recovery readiness. Functional strength means training movements that mimic how you run,single-leg work, hip hinge patterns, and lateral stability rather than just isolated machines. Neuromuscular coordination ensures your muscles communicate effectively with your nervous system so that when you land, you recoil, you push off, you accelerate, you’re operating as a unified system. Recovery readiness makes sure that strength doesn’t just happen in the workout, but shows up in your next run, and your body feels prepared rather than fatigued.

During sessions at TRAIN Moment, our instructors guide you through low-impact strength coupled with HIIT bursts (on equipment like the VersaClimber) so your energy system, muscle system,  nd running system work in tandem. This hybrid approach means strength training for runners isn’t something you tack on;  it becomes integrated. You’ll strengthen your posterior chain to support a more effective stride, you’ll build hip stability so you waste less energy side to side, and you’ll reinforce core control so your form holds even when fatigue sets in.

Sample Strength Training for Runners Routine

Here’s a practical routine tailored for runners, ideal to perform 1-2 times per week in addition to your regular runs:

Warm-up (5–7 minutes):

  • Leg swings front-to-back and side-to-side (10 each leg)

  • Glute bridges (15 reps)

  • World’s greatest stretch (5 each side)

Main strength circuit (3 rounds):

  • Single-leg Romanian Deadlift (8–10 reps per leg) develops hamstring/glute strength and single-leg stability

  • Split-squat with knee drive (10 reps per leg), which involves the single-leg push-off cycle.

  • Lateral band walk (15 steps each direction), strengthens hip abductors for better alignment.

  • Plank with alternating leg lift (30 s), reinforces core stability during the run-cycle

VersaClimber sprint or high-knee drive for 30 seconds (rest 30 seconds), boosts power and conditioning.


Making It Sustainable – Tips, Progression & Application

To make strength training for runners sustainable and effective, keep the following pointers in mind:

  • Consistency over intensity: It’s better to perform strength sessions twice a week with moderate weight and good form than once every few weeks pushing max loads. At Train Moment, our community environment helps keep you on track.

  • Progression matters: When a movement becomes easy (for example, you can perform 12 reps with control and minimal fatigue), increase load or complexity, add weight, increase range of motion, or reduce rest.

  • Match your run schedule: If you have a heavy mileage week, lighten the strength session (reduce volume or load). In lighter run weeks, you can push a bit harder in strength. This ensures strength training for runners complements rather than conflicts with your running.

  • Check form and control: Quality of movement is critical. Avoid letting fatigue drive sloppy technique. Sloppy single-leg work or core breakdown leads to wasted energy in your run and increased injury risk. Our coaches at Train Moment emphasise form before load.

  • Monitor recovery and cues: After your strength session, you should feel challenged but recovered the next day. If you’re excessively sore and your running technique suffers, scale back.

  • Apply to your running: Think of how the strength training transfers to your run. For example, the split-squat mimics that long stride push-off in hill work; lateral band walks enhance hip stability when you run trails; core lifts support posture during long runs when fatigue sets in. By making these connections, you’ll better see the value of strength training for runners.

  • Stay community-engaged: Being part of a group environment (as offered at Train Moment) increases accountability, motivation,  and enjoyment, key ingredients for long-term adoption.

Review your progression quarterly: Every three months, assess your running performance (ex, pace at threshold, fatigue levels, injury incidence) and relate that back to your strength training. Make adjustments accordingly.



Do you offer a free first session?

No, we do not offer a free first session. Instead, we have our 2 Week Unlimited Trial, which allows you to fully experience what it’s like to TRAIN at TRAIN Moment.

What should I expect for my first session?

FIRST OFF, PLAN TO ARRIVE 10-15 MINUTES EARLY FOR YOUR FIRST SESSION. YOU WILL NOT ABLE TO TAKE THE SESSION IF YOU ARRIVE LESS THAN 6 MINUTES BEFORE SESSION START.

In your first session, you can expect a supportive training environment, including a welcoming Community + a Coach who will help you step out of your COMFORT ZONES —safely! While we are a group fitness program, your Coach will provide personalized form + weight suggestions, similar to what you'd receive from a personal trainer.

In Strength Zones, we prioritize controlled, quality movements over speed or high-volume sets, ensuring that you use weights that properly challenge your muscles. Remember: "Slow is Smooth, and Smooth is Fast!" The only exception is on our conditioning focused days (Tuesdays + Thursdays), where we do encourage more rounds, but never at the expense of quality movement or form.

Click here for a 60 second video on how to prepare for your first session.

I’m a beginner or just getting back into exercise. Can I still join a session? What are the best days for me to try?

Absolutely! We pride ourselves on fostering a supportive Community of clients and Coaches. Everyone leaves their ego at the door, and we encourage you to give what you can each day—without any judgments. Many newcomers often say, "I’ve been so intimidated to come in, but everyone was so nice and supportive. The session was challenging, but I was able to do it!"

All sessions + exercises can be modified to suit your fitness level. If you're concerned about "keeping up," we recommend trying one of our self-paced days for your first visit. Great options include TM LIFT (Mondays + Wednesdays), Flex Fridays and Single-Sided Saturdays. We can't wait to welcome you!

I have a limitation or restriction when it comes to training. Can I still join a session?

Absolutely! We welcome clients with varying abilities + those with pre-existing injuries. Our focus on attention to detail, proper form, and personalized options, combined with our low-impact training style, ensures that a diverse range of individuals can train safely + effectively with us. Your well-being is our priority, and we're here to support you on your wellness journey!

How is your programming structured?

At TRAIN Moment, we focus on full-body training during each session, as this approach maximizes results + allows clients to train multiple days in a row effectively.

Our programming is organized into 4-week blocks, providing a cohesive + well-rounded experience. Each block consists of 2 bi-weekly programs, enabling clients to track their progress + gradually increase weights, reps, and sets from week to week.

Each TM Day of the Week features proven strength training methods. Our schedule includes detailed descriptions for each TM Day of the Week:

  • TM LIFT Mondays (Strength-Focused) (Barbell training optional)

  • Two-Minute Tuesdays (Conditioning-Focused)

  • TM LIFT Wednesdays (Strength-Focused) (Barbell training optional)

  • E.M.O.M or A.M.R.A.P Thursdays (Conditioning-Focused)

  • Flex Fridays (Strength-Focused)

  • Single-Sided Saturdays (Strength-Focused)

  • Level Up Sundays (Strength + Endurance Focused)

This structure ensures that you receive a comprehensive and varied training experience throughout the month!

What is a Versaclimber?!

The VersaClimber , used in our Conditioning Zone (also known as The Climber), is an incredible, zero-impact, full-body climbing machine that requires minimal skill but demands maximum effort!

We love (and sometimes hate) The Climber for its natural, zero-impact movement, which allows us to train hard safely + efficiently. This means you can get an effective workout in a shorter time, leaving more opportunities to focus on our two Strength Zones: The Rig and The Bench.

Learn more about all 3 of our Training Zones and how our sessions are structured here.

Will I be charged after my 2 week trial ends?

No, you will not be charged after your trial. The trial is a one-time, non-recurring charge. Once your trial concludes, you’ll need to purchase a membership or package to continue your fitness journey with us and keep those gains going!

Do your memberships have commitment? How can I learn more about your memberships?

All monthly memberships auto-renew. We have no-Commitment options or you can save 15% with an 8-Billing Cycle Commitment. Learn more details on our memberships + how to manage them here.

Annual Prepaid Memberships do not auto-renew.

View membership options and details on each location page below:

Third Ward (Milwaukee)

Lincoln Park (Chicago)

West Loop (Chicago)

River North (Chicago)

How do I upgrade, downgrade, freeze or cancel my current membership?

You can find detailed information on managing your membership—whether upgrading, downgrading, freezing, or canceling—by referring to your signed membership agreement in your account or by visiting our “MANAGE MY MEMBERSHIP” page here.

What are your scheduling & arrival policies?

To best serve all clients and support our team, we kindly ask that you adhere to our scheduling & arrival policies below. Thank you for your understanding and respect for everyone’s time!

Late Cancel/Reschedule Policy: Reservations canceled or rescheduled less than 8 hours before the session will be considered a Late Cancel, resulting in the loss of the credit used for that reservation. For Unlimited Training Options (including Unlimited Trial Offers and Level Up members), a location-specific Late Cancel Fee will apply instead of credit loss.

No Show Policy: If you do not attend your scheduled session and fail to cancel via your account (or arrive more than 5 minutes past your session time), you will lose the credit for that session and incur a location-specific No-Show Fee.

First Session Arrival Policy: YOU WILL NOT BE ABLE TO TAKE THE SESSION IF YOU ARRIVE LESS THAN 6 MINUTES BEFORE YOUR SESSION START TIME. NO EXCEPTIONS.

Please plan to arrive 10-15 minutes early for your first session.

RETURNING CLIENT ARRIVAL POLICY: YOU WILL NOT BE ABLE TO TAKE THE SESSION IF YOU ARRIVE PAST SESSION START TIME. NO EXCEPTIONS.

If you're late, you'll miss The RunDown, where we go over form, cues, and options for the day's training - important for safe and effective training.

Please plan to arrive at least 5 minutes early for returning sessions.

Why do I need to arrive early for my first session?

Arriving early gives you the opportunity to review our standard liability waiver and discuss any injuries, restrictions, or goals with your Coach. You'll also receive an overview of how our sessions work, which is essential for understanding the flow. Most importantly, this time allows for a demonstration of the VersaClimber , a key piece of equipment that many new clients haven't used before joining TRAIN Moment.

Do you have Showers?

Yes, every TRAIN Moment location features beautifully designed, full-service locker rooms equipped with showers. You'll find towels (no towel service at River North location), shampoo, conditioner, body wash, blow dryers, lotion, deodorant, Q-tips, and laundry bags available for your convenience.

Do you have parking?

Yes, each TRAIN Moment location offers various parking options:

  • Lincoln Park (Chicago): Enjoy free rooftop parking! Enter the parking ramp just two doors south of us on Clybourn Ave (next to the Red Wings store). There is also paid hourly parking available along Clybourn.

  • Third Ward (Milwaukee): Take advantage of free street parking right in front until 8 AM. Additional paid and free street parking is available nearby, along with an hourly surface parking lot just north of our entrance, between us and Café Benelux.

  • West Loop (Chicago): Free street parking is available until 8 AM. Paid street parking can be found on Desplaines, Randolph, and Lake, all within a 1-2 block walk.

  • River North (Chicago): Free street parking is available until 8 AM. Paid street parking can be found on Superior, Wells, and Lasalle, all within a 1-2 block walk.

How many days can I train at TRAIN Moment without overtraining?

That's a great question! If you're training exclusively at TRAIN Moment, we recommend aiming for 4-5 sessions per week. This approach is sustainable + allows for adequate recovery. If you're looking to do more, we strongly encourage at least one full rest day each week. Training seven days a week without proper recovery can actually hinder your progress. Remember, strength training requires recovery to be effective; without it, you may experience diminishing returns on your results.

Are you guys hiring?!

While we're not always hiring, we love connecting with potential team members! If you're interested in a position at TRAIN Moment, please send your resume to info@trainmoment.com

Pro Tip: If you’d like to join our team, we encourage you to take a session first! We can’t wait to meet you!

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