Why Strength Training Is Essential for Runners — And Why the Off‑Season Is the Perfect Time for a Tailored Approach
Running may look simple, but to truly perform, stay healthy, and progress over the seasons, you need more than mileage. You need strength, structure, and smart adaptation. At Momentum, we specialise in turning that “more” into your “more” — with individualised strength programmes, grounded in Force Plate data and RunEasi gait analysis.
And right now, your best opportunity to do that is in the offseason.
The Case for Strength Training
Before diving into how we individualise things, it’s worth revisiting why strength training matters for runners:
- Better running economy: Resistance + plyometric work help you use less energy at a given pace.
- Greater force, power & efficiency: Stronger muscles + better neuromuscular control help in surges, hills, and finishing hard.
- Injury resilience: A stronger musculoskeletal system better tolerates load, reduces strain on tendons, joints, and helps correct imbalance.
- Longevity & structural health: Preserves lean mass, supports bone health, and counters seasonal wear and tear.
These are strong reasons to embed strength training into your running program — but how you embed it matters.
Why the Off Season Is the Smartest Window for Strength
Trying to ramp up strength work in midseason often conflicts with races, fatigue, and high running stress. The offseason, however, offers an environment where:
- Running demands are lighter, so you have more capacity for strength work
- You can correct deficits and imbalances before they cause trouble
- You can lift heavier or more frequently without worrying about compromising key run days
- You can recover and adapt fully, free from the immediate pressure of performing
- You can rebuild the neuromuscular qualities (e.g. rate of force development) that tend to decline over the competition season
(For example: studies show RFD often drops significantly over a season)
In short: the offseason is your window to come back stronger, more balanced, and more durable.
Your Body Isn’t Average — Your Strength Program Shouldn’t Be Either
One of the biggest mistakes many runners make is following generic strength plans. At Momentum, we believe in data driven individualisation. Here’s how we do it:
🔬 Force Plate Testing
We use force plate technology to measure:
- Ground reaction forces
- Side-to-side asymmetries
- Rate of force development
- Loading profiles
This data tells us where your strengths lie — and where your weak links are.
👣 RunEasi Gait Analysis
With RunEasi (wearables + motion capture), we analyse your running pattern in real movement scenarios, detecting:
- Impact loading
- Pelvic and trunk control
- Gait asymmetries
- Step-to-step consistency
By combining both force and movement data, we can design strength plans that don’t guess, but respond to your unique profile.
Introducing: Momentum’s 6 Week “Strength for Runners” Block
We’re now offering a 6-week strength block designed specifically for runners, with pre and post-testing and fully individualised programming.
What’s included:
- One face-to-face session per week, held at Momentum Ponteland (7–8pm, Mondays starting 3rd November)
- Online programme access to perform supplementary strength work
- Force Plate + Runeasi testing before and after the 6 weeks
- Tailored programming based on your test results (we limit each block to just 5 participants)
- Cost: £150 for the full 6 weeks
Why this block works:
- The face-to-face session ensures correct technique, feedback, and adaptation
- The online programme lets you maintain consistency outside the in-person session
- Pre- and post testing allow us to measure your improvements and fine-tune programs
- Small group size means you get attention and customisation rather than a “mass class” feel
- Because each plan is guided by your force & gait metrics, you’re not doing “random strength” — you’re doing your strength
Fine print / FAQs:
- Ideally, attend all 6 sessions to get maximum value
- If you’re new to strength training, that’s okay — the program will scale to your level
- If you’re coming off an injury, we recommend an initial assessment first before joining
- Missed face-to-face sessions cannot be “made up” at other times, but you’re still welcome to benefit from the block
- You can access gym facilities outside the weekly session for a small cost if you need a space to train
Integrating This Into Your Off Season Strategy
If you sign up for the 6-week block, here’s how it might fit into your off-season plan:
- Start soon after your racing season ends, to capitalise on recovery and low run load
- Use the force/gait data from your pre-testing to guide strength focus
- As your 6 weeks progress, continue building or refining technique, load, and movement
- After the block, transition into a maintenance mode as your base training picks up
- Use the post testing results to monitor gains and guide future training cycles
By timing this block properly, you ensure that your strength gains persist into base and build phases — rather than being lost or underutilised.
Final Thoughts & Invitation
Strength training isn’t optional for serious runners — but it is optimally effective when it’s individualised. While many runners try generic gym plans, we dig deeper. Our combination of Force Plate, Runeasi gait analysis, and bespoke programming translates into smarter, safer, more effective strength for each athlete.
And right now, the off-season + our 6week block gives you the chance to supercharge your resilience, power, and movement efficiency before the next race cycle begins.
To book visit the event page here or contact Kate Disley – kate@momentumsic.com or call us on 0191 645 2535
To book an assessment with Kate click here
