Guides
Strength training for runners, without the guesswork
Short, practical guides on the questions runners actually ask about lifting — what to do, what to skip, and when to schedule it so it helps your running instead of wrecking it.
Achilles tendinopathy in runners: why slow, heavy loading beats rest
Stiff first steps and a tendon that complains after every run. What four trials say about heavy, slow calf raises, why rest on its own under-delivers, whether you can keep running, and how to place the work around your week.
Strength training for runners without a gym
What bodyweight work covers well, the three ways to keep making it harder without plates, the three things a gym still gives you, and a week that fits around your runs.
Shin splints and strength training: what helps, what to skip
Why shin splints keep coming back after rest, the calf, tibialis and foot work that builds real capacity, what to avoid while symptoms are fresh, and where it fits in your week.
Plantar fasciitis in runners: why loading beats stretching
Morning heel pain that eases as you warm up, then comes back. Why the fascia responds to load rather than stretching, the heel-raise protocol from the research, and how to fit it around your running week.
A 12-week strength plan for marathon training
The full 12-week shape: a foundation phase, a strength phase, a power phase, the week-7 deload — and how to anchor it to race day inside a 16–18 week build.
Should you lift the day before intervals?
What heavy lifting does to your legs for 24–48 hours, why intervals pay the highest price, and four placement rules that solve most training weeks.
Knee pain from running: the strength work that actually helps
Runner's knee usually traces back to weak hips. The exercises with the best evidence, what to skip while it's cranky, and how to schedule the work around your runs.
Why runners need single-leg exercises (not just squats)
Running is 160+ single-leg landings a minute. Why single-leg strength beats the barbell squat for most runners, and the five exercises worth your gym time.
Prefer a plan over reading?
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