HT PERFORMANCE
Strength Training for Runners
Personal training and group classes designed to help you prevent injuries and get faster.
Group Fitness
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As a runner you don't have time to spend hours in the gym. You don't care about building huge muscles. You don't want to do a HITT conditioning class.You just want to stay injury free and get faster.These classes are designed with that in mind. 45 minutes of strength building movements to bulletproof your ankles, knees and hips while increasing stability during your runs.
The Four Stages of Strength Training for Runners
| Stage | Focus | Gym & Movement Description | Key Outcome |
|---|---|---|---|
| Stage 1: Movement and Stability | Bodyweight to Medium Load | Foundational movements designed to build joint control and retrain neuromuscular firing patterns. Teaches dormant muscles to engage and absorb road impact efficiently. | Improves running economy and prevents overuse injuries. |
| Stage 2: Muscular Endurance | Medium to Heavy Load (8-12 reps) | Builds local muscular capacity and endurance under fatigue. Provides the structural stamina required to maintain consistent stride mechanics late in runs or Hyrox events. | Preserves stride consistency under fatigue. |
| Stage 3 Heavy Loading | Heavy Compound Lifts (4-6 reps) | Heavy squats, deadlifts, and RDLs. Recruits additional muscle fibers and increases tendon stiffness far beyond what running alone can produce. | Increases tendon stiffness and overall force absorption. |
| Stage 4 Explosive Power & Speed | Medium to Heavy Loads & Plyometrics | Ballistic gym movements and targeted plyometrics focused on maximum intent and high ground reaction forces. | Maximizes Rate of Force Development (RFD) and top-end speed. |
Personal Training
Get Stronger. Get Faster.
Personal training is available for those ready to take their strength training to the next level.