Run Long Run Strong
Run Long Run Strong
A 6-week strength and mobility programme for runners who train regularly, love chasing new PBs and want their body to be better prepared for the demands of running.
Build the strength and capacity to support the running you love
Simple, progressive exercises you can do at home in around 15 minutes, 2–3 times per week.
Start Run Long Run Strong – €79.95 (opens in a new tab)
One-off payment · Lifetime access · No subscription
You love running. You'd just like your body to keep up with it.
Maybe you run three or four times a week.
You enter 5Ks, 10Ks, half marathons or marathons. You enjoy your running group, look forward to races and still get a buzz from seeing a new PB on your watch.
Running is an important part of your week.
But while you're happy to head out for another run, the strength and mobility work is often the part that gets forgotten.
Perhaps you've had recurring calf problems, a troublesome Achilles, sore knees or other niggles that occasionally interfere with your training.
Or maybe you simply know that getting stronger would probably be good for your running, but you're not sure what exercises to do or how to fit them around your training.
That's exactly why I created Run Long Run Strong.
Running puts demands on your body
Running is a fantastic form of exercise, but it also asks your body to repeatedly absorb and produce force, stride after stride.
As your mileage, pace or training load increases, those demands increase too.
Running itself is obviously an important part of becoming a better runner. But developing strength, movement and physical capacity alongside your running can help prepare your body for those demands.
And that doesn't necessarily mean spending hours in a gym.
Run Long Run Strong gives you a simple, structured way to add strength and mobility work alongside the running you're already doing.
What is Run Long Run Strong?
Run Long Run Strong is a 6-week progressive strength and mobility programme created specifically for recreational runners.
Each week you'll work through a small number of running-relevant strength and mobility exercises.
The programme gradually progresses as you move through the six weeks, helping you build from simpler exercises towards more challenging movements.
You'll need around:
15 minutes 2–3 times per week No gym for the main programme
It's designed to fit around your running, rather than becoming another training programme that takes over your week.
What's included?
6 Weeks of Progressive Training
Each week builds on the previous one, gradually increasing the challenge as you work through the programme.
Running-Specific Strength
A small selection of strength exercises each week focusing on areas that are important for running.
Mobility for Runners
Exercises targeting areas such as the hips, calves and ankles to complement your strength work and running.
Warm-Up & Cool-Down Guidance
Practical movement routines you can use around your running sessions.
Runner Self-Assessment
Useful movement and strength markers that allow you to see where you are now and revisit them as you progress.
Easy-to-Follow Videos
Clear video demonstrations showing you how to perform each exercise.
Support Along the Way
If you're unsure about an exercise or have a question as you work through the programme, you'll have access to support from me.
Lifetime Access
There's no deadline. Repeat the programme, revisit particular exercises or work through it again whenever you want.
Who is Run Long Run Strong for?
This programme is designed for runners who:
- run regularly and consider running an important part of their life
- enjoy entering 5Ks, 10Ks, half marathons or marathons
- like working towards new PBs and running goals
- know strength work would be useful but aren't sure where to start
- struggle to consistently fit strength training around their running
- have had recurring niggles that have interrupted their training in the past
- want to build more physical capacity alongside their running
- would prefer a straightforward programme they can follow at home.
You don't need to be an elite runner.
You might be chasing a sub-20-minute 5K, trying to break two hours for the half marathon or simply working towards your own next PB.
The important thing is that you enjoy your running, train regularly and want to keep progressing.
Why strength training?
You don't need to become a weightlifter to benefit from strength training.
For runners, strength work can provide an additional training stimulus that running alone doesn't always provide.
The aim of this programme is to help you develop strength through areas such as your calves, thighs, hips and trunk and gradually increase what your body can tolerate.
It's not about trying to completely change how you run.
It's about building the body that supports your running.
Just 15 minutes, 2–3 times per week
One of the biggest barriers runners have with strength training isn't knowing that it might be useful.
It's actually doing it consistently.
That's why I've deliberately kept the sessions short.
You don't need another big training commitment added to your week. You need something realistic enough that you can fit it around your runs, work and family life.
15 minutes. 2–3 times per week.
Simple enough to do. Structured enough that you know what you're working on.
Two bonus programmes for when you're ready
The main six-week programme uses bodyweight exercises and requires very little equipment.
Once you've got comfortable with those exercises, you can continue developing your strength with two additional programmes included with Run Long Run Strong.
Introduction to Weights for Runners
Once you've mastered the bodyweight exercises, you may want to add some additional resistance.
This bonus programme introduces you to key strength exercises using weights and gives you a straightforward starting point for bringing weighted strength training into your week.
Band Exercises for Runners
A collection of running-relevant strengthening exercises using a resistance band.
They're easy to do at home and particularly useful when travelling or when you don't have access to weights or a gym.
Both bonus programmes are included with your Run Long Run Strong membership.
Created by a physio who runs too
I'm Derek, a CORU-registered physiotherapist and a keen runner.
I've been involved in sport for most of my life, initially through competitive tennis and, these days, mainly through running.
Over the years I've run everything from 5Ks to marathons, and now in my 40s I'm still training, racing and trying to improve my own PBs.
So I understand the recreational runner who loves their running, enjoys racing and wants to see what they're capable of — while also juggling work, family and everything else that comes with normal life.
As a physiotherapist, I've also worked with hundreds of runners dealing with the aches, niggles and injuries that can interfere with training.
Run Long Run Strong brings those two sides together.
It's the kind of straightforward strength and mobility work I believe many regular runners could benefit from adding alongside their running.
What runners say
“Fantastic programme. It's easy to follow and it's so easy to fit into your week, even with 3 kids and 3–4 sessions of running.”
“After years of struggling with tight calves after running, I have had no issues this year after following Derek's exercises. Fully recommend.”
“Couldn't run properly for months because of plantar fasciitis. Derek helped me get back and I even completed the Dublin Marathon that same year.”
What if I'm currently injured?
Run Long Run Strong is primarily a strength and mobility programme for runners, rather than an injury rehabilitation programme.
If you have a minor, familiar niggle and are already comfortably running and exercising, you may be able to work through suitable parts of the programme.
However, if you have a new injury, significant pain, symptoms that are worsening or something that is preventing you from running normally, I'd recommend having it properly assessed rather than relying on a general online programme.
Your rehabilitation needs may be different from those of another runner with a similar problem.
Frequently asked questions
How much does Run Long Run Strong cost?
Run Long Run Strong costs €79.95 as a one-off payment.
There are no recurring fees or subscriptions and you'll have lifetime access to the programme and bonus content.
How much time will I need?
Aim for around 15 minutes, 2–3 times per week.
The programme is deliberately designed to fit alongside your normal running schedule.
Do I need any equipment?
The main six-week programme is primarily bodyweight based and doesn't require gym equipment.
The bonus programmes use weights and resistance bands, but you don't need these to complete the main six-week programme.
Do I need to go to a gym?
No. The main programme can be completed at home.
If you later want to introduce weighted strength training, the Introduction to Weights for Runners bonus gives you a straightforward starting point.
I'm an experienced runner. Is the programme still suitable?
It can be.
Running experience doesn't necessarily mean you've done much structured strength training.
If you run regularly but strength and mobility work has always been the part of your training that gets neglected, this programme gives you a structured place to start.
I'm relatively new to running. Is it suitable?
Potentially, although the programme is primarily aimed at people who are already running regularly.
You don't need to be fast or experienced, but you should be comfortable with regular running and interested in developing your running further.
Will this stop me getting injured?
No programme can guarantee that you'll avoid running injuries.
Running injuries can be influenced by many factors including training load, previous injury, recovery, sleep, strength and individual circumstances.
The aim of Run Long Run Strong is to help you build strength and physical capacity alongside your running, rather than promise that you'll never get injured.
What happens after I buy?
You'll receive access to your online programme containing the six-week plan, exercise videos and additional resources, along with the two bonus programmes.
Because you have lifetime access, you can work through the programme at your own pace and revisit it whenever you want.
Ready to add strength to your running?
If running is an important part of your life but strength training is still the part that gets forgotten, Run Long Run Strong gives you a simple place to start.
6 weeks.
15 minutes, 2–3 times per week.
Strength and mobility designed around runners.
€79.95 — one-off payment
Lifetime access · No subscription · 2 bonus programmes included
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