Running is more than just putting one foot in front of the other. You need a well-rounded approach that goes beyond the miles to perform at your best, avoid injury, and enjoy the process. As a running coach and personal trainer, I often see people making the same mistakes over and over. That’s why I established the STRONG framework—to help runners cover the essential basics and set themselves up for long-term success.I created a system to help runners of all levels build strength, resilience, and consistency. Here, I'll break it down with concrete examples you can apply—and why even experienced runners sometimes need outside guidance and support.
S is for Strength Training
T is for Targeted Recovery
R is for Running Smart
O is for Optimized Nutrition
N is for New Mindset
G is for Growth Focused Plans
S – Strength Training
Strength training isn’t just for gym-goers or bodybuilders—it’s essential for runners to stay injury-free and enhance performance. Building strength improves running efficiency, supports better posture and form, and protects your joints. If your goal is to age well and continue running long into the future, strength training is non-negotiable. Here are a few ways to incorporate it into your routine:
Bodyweight exercises: Add lunges, squats, and pushups to your routine two to three times a week.
Weighted exercises: To build strength, use dumbbells for exercises like goblet squats, deadlifts, rows, and overhead presses. Try my free three-week dumbbell program here!
Core focus: To improve balance and posture, try exercises like bird dogs, lift and chop, or planks
Even 10 to 30 minutes a couple of times a week can make a big difference. Strength training complements your running by making your muscles more resilient to the repetitive impact of running. Don’t let all-or-nothing keep you from doing something.
Check out some of my strength training form videos on YouTube are you subscribed to my channel?
T – Targeted Recovery
Recovery isn't just what you do after a long run, ice baths, or vibration plates. It's an ongoing process that ensures your body is ready for the next workout. To practice targeted recovery:
Active recovery: Go for a gentle walk or bike ride or restorative Yoga on rest days to keep blood flowing.
Stretching and mobility: After your run, spend 10 minutes stretching major muscle groups, such as your hamstrings, quads, and calves.
Sleep: Prioritize 7-9 hours of quality sleep per night when your body does the most repair work. If you skimp on sleep, you may be skimping on results.
Nutrition: Refuel with a mix of protein and carbohydrates after workouts.
Rest Days: Most runners need at least one full rest day per week and maybe more as you age or if your life stress is high.
The key is consistency. Small, intentional recovery habits add up to progress over time.
R – Running Smart
It's easy to fall into the trap of running the same pace and distance every time, but variety is the spice of life—and the key to progress. Smart running includes:
Easy runs: Most of your weekly mileage should be at a conversational pace to build aerobic endurance without overloading your body.
Speed work: Add intervals or tempo runs once a week to challenge your cardiovascular system. More is not always better; you only get better when you recover, so too much intensity can backfire.
Hill training: Running hills strengthens your glutes and builds power, leading to faster running on flat terrain.
Listen to your body and adjust your effort based on how you feel. You may need to dial back some days, and that's okay.
Running smarter, not harder, prevents burnout and keeps you progressing.
O – Optimized Nutrition
Fueling your body is just as important as training it. Optimized nutrition for runners includes:
Pre-run fuel: A small meal or snack with easily digestible carbs, like a banana or toast with honey, 1-2 hours before a run.
Getting enough calories: Calories give you the energy to perform and are needed to recover from workouts. Successful runners do not attempt to run on fumes.
Macros: A balanced mix of carbohydrates, protein, and fats is essential for proper fueling and recovery. Carbohydrates provide energy, aid in recovery, and are muscle sparing. Protein supports muscle building and preservation. Fats are crucial for absorbing vitamins and the building blocks for many hormones. Need help with Macros?
Hydration: Stay hydrated throughout the day, not just during your run. Add electrolytes if you're running in hot weather or sweating heavily. Muscles and joints feel and perform their best when fully hydrated. Aim for half your body weight in ounces of water a day. If this seems like a big jump for you, slowly add a few cups of water a day and build up to it.
Post-run recovery: To help muscles recover, pair a carb source like sweet potatoes with protein, such as chicken or fish.
Find what works best for you, but don’t overlook this critical piece of the puzzle. Under-fueling or inadequate nourishment can lead to performance declines and increase the risk of injuries.
N – New Mindset
Your mindset plays a huge role in your consistency and success as a runner. Here are ways to build a mindset that keeps you motivated:
Focus on progress, not perfection. Celebrate small wins, like completing a challenging workout or showing up consistently. Learn to love the process not just the medals or accolades.
Shift your identity: Start thinking of yourself as an athlete. It's not about being the fastest or the strongest but intentionally moving your body with a goal in mind. When you think like an athlete, you're more likely to act like one.
Overcome setbacks: When you miss a run or have a tough week, remember that one day or one week doesn’t define your journey. Challenges are opportunities to learn and grow. By focusing on what you learned or identifying what you can do differently moving forward, obstacles become stepping stones to long-term improvement—and yes, better performance in the long run (pun intended).
Visualize success: Picture yourself running strong and achieving your goals. This simple practice can have a powerful effect.
Check out this blog post I wrote called Win From Within: Mental Tips For Better Running Performance.
A strong mindset keeps you showing up on the hard days—and consistency is what ultimately gets results.
G – Growth-Focused Plans
A one-size-fits-all training plan won't work for everyone. You can download a plan from the internet (I offer many), but a personalized plan built to your fitness level, goals, and life circumstances will give you the best results. To create a growth-focused plan:
Set realistic goals. Whether to finish your first 5K or marathon or set a new PR, your goals should excite and challenge you, and make sense within your current lifestyle.
Track progress: Use a journal or an app to track your runs, strength workouts, and recovery. What gets measured, gets managed. If you’re not tracking, you are probably leaving something on the table.
Adjust as needed: Life happens. Modify your plan if you're fatigued or have an unusually stressful or busy week. Being flexible with your plan is one of the best ways to ensure you stick with it.
When you're unsure how to progress, that's where a coach can help. Even experienced runners sometimes need an outside perspective to spot blind spots. A good plan takes into consideration lifestyle factors like stress, sleep and recovery, and a coach can help you navigate the obstacles along the way. It's not about what you know but how you apply it. Coaches help you see the bigger picture, keep you accountable, and design a plan that works for you.
If you're ready to take your fitness to the next level, I'd love to help. Reach out to me for personalized coaching—every runner deserves a plan that helps them feel strong, confident, and capable. Let's work together to make your running goals a reality.
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Questions? I’d love to help.
I am a board certified health coach, personal trainer, and running coach, dedicated to helping you get strong, body and mind!
Running is more than just putting one foot in front of the other. You need a well-rounded approach that goes beyond the miles to perform at your best, avoid injury, and enjoy the process. That's where my newly established S-T-R-O-N-G framework comes in. I created a system to help runners of all levels build strength, resilience, and consistency. Here, I'll break it down with concrete examples you can apply—and why even experienced runners sometimes need outside guidance and support.
S is for Strength Training
T is for Targeted Recovery
R is for Running Smart
O is for Optimized Nutrition
N is for New Mindset
G is for Growth Focused Plans