{"id":41383,"date":"2026-09-25T07:13:16","date_gmt":"2026-09-25T07:13:16","guid":{"rendered":"https:\/\/adnanthemes.com\/hercules1\/runners-strength-gym-programs\/"},"modified":"2026-09-25T15:19:36","modified_gmt":"2026-09-25T15:19:36","slug":"runners-strength-gym-programs","status":"publish","type":"page","link":"https:\/\/adnanthemes.com\/hercules1\/runners-strength-gym-programs\/","title":{"rendered":"Programs \u2013 Runners’ Strength Gym"},"content":{"rendered":"

STRIDE STRONG<\/span>

Runners' Strength Gym Programs<\/h1>

Pick a programme by goal, level and schedule.<\/p>Book a Runner Assessment<\/a><\/div><\/section>
\n

How We Coach<\/span>

Technique first, then intensity.<\/h2>

Strength and mobility training built for runners \u2013 fewer injuries, better economy and a stronger finish.<\/p>Book a Runner Assessment<\/a><\/div>

\"Runners'<\/div><\/div><\/section>
\n
Program Questions<\/span>

Choosing your programme.<\/h2><\/div>
Will lifting slow me down?<\/summary>

No \u2013 it improves running economy.<\/p><\/details>

When should I lift?<\/summary>

Two sessions a week, away from key runs.<\/p><\/details>

Do you do gait analysis?<\/summary>

Yes \u2013 video and treadmill analysis.<\/p><\/details>

Is it for beginners?<\/summary>

Yes \u2013 from 5K to ultra runners.<\/p><\/details><\/div><\/div><\/section>
\n

Programs<\/span>

Every programme has a purpose.<\/h2><\/div>
01<\/span>

Runner Strength<\/h3>

Twice-weekly strength for runners.<\/p><\/article>

02<\/span>

Injury Prevention<\/h3>

Calf, hip and knee resilience.<\/p><\/article>

03<\/span>

Gait Analysis<\/h3>

Video running assessments.<\/p><\/article>

04<\/span>

Race Block Strength<\/h3>

Plans that fit training cycles.<\/p><\/article><\/div><\/div><\/section>
\n

Start with Runners' Strength Gym.<\/h2>

Tell us your goals and schedule and we will book the right first session.<\/p>Book a Runner Assessment<\/a><\/div><\/section><\/p>\n","protected":false},"excerpt":{"rendered":"","protected":false},"author":0,"featured_media":41229,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"page-templates\/template-builder.php","meta":{"_bbp_topic_count":0,"_bbp_reply_count":0,"_bbp_total_topic_count":0,"_bbp_total_reply_count":0,"_bbp_voice_count":0,"_bbp_anonymous_reply_count":0,"_bbp_topic_count_hidden":0,"_bbp_reply_count_hidden":0,"_bbp_total_topic_count_hidden":0,"_bbp_total_reply_count_hidden":0,"_bbp_forum_subforum_count":0,"rs_blank_template":"","rs_page_bg_color":"","slide_template_v7":"","_hercules_seo_title":"Programs | Runners' Strength Gym \u2013 Hercules","_hercules_seo_description":"Programs page of the Hercules Runners' Strength Gym demo \u2013 strength training for runners, injury prevention and running economy.","_hercules_header_layout_id":41415,"_hercules_footer_layout_id":41416,"_hercules_page_builder":"","footnotes":""},"class_list":["post-41383","page","type-page","status-publish","has-post-thumbnail","hentry"],"post_mailing_queue_ids":[],"_links":{"self":[{"href":"https:\/\/adnanthemes.com\/hercules1\/wp-json\/wp\/v2\/pages\/41383","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/adnanthemes.com\/hercules1\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/adnanthemes.com\/hercules1\/wp-json\/wp\/v2\/types\/page"}],"replies":[{"embeddable":true,"href":"https:\/\/adnanthemes.com\/hercules1\/wp-json\/wp\/v2\/comments?post=41383"}],"version-history":[{"count":1,"href":"https:\/\/adnanthemes.com\/hercules1\/wp-json\/wp\/v2\/pages\/41383\/revisions"}],"predecessor-version":[{"id":41606,"href":"https:\/\/adnanthemes.com\/hercules1\/wp-json\/wp\/v2\/pages\/41383\/revisions\/41606"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/adnanthemes.com\/hercules1\/wp-json\/wp\/v2\/media\/41229"}],"wp:attachment":[{"href":"https:\/\/adnanthemes.com\/hercules1\/wp-json\/wp\/v2\/media?parent=41383"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}