Running places high repetitive demands on the body, often with very little margin for error.

Whether you are training for general fitness, events, or long term performance, running quickly exposes weaknesses in strength, tissue tolerance, and recovery. Many runners struggle not because they lack fitness, but because the supporting work around their running is poorly structured or missing altogether.

This page explains how to approach running performance preparation using a clear training pathway that organises gym training to support your running, not compete with it.

The goal is improved durability, consistency, and long term progress.

What running demands from the body

Running is a repetitive, high impact activity with significant cumulative load.

To perform well and stay available to run, athletes need:

• Strength to tolerate repeated ground contact and impact
• Tissue resilience through the calves, hamstrings, hips, and feet
• Aerobic capacity to sustain effort over time
• Muscular endurance to maintain form under fatigue
• Recovery capacity to handle weekly running volume

Without adequate strength support, these demands often lead to overuse injuries rather than improved performance.

Why preparation matters for running

Many runners either avoid the gym entirely or do too much of the wrong type of strength work.

Common issues include:

• Increasing running volume without strength support
• Lifting too heavy or too frequently alongside high mileage
• Chasing fatigue instead of durability
• Recurrent calf, Achilles, hamstring, or knee issues

Preparation solves this by structuring gym training around running load rather than layering stress on top of it.

Strength is built when running volume is lower.
Gym volume is reduced as kms increases.
Training emphasis shifts based on the timeline and goal.

This allows running performance to improve without breaking down.

How this pathway fits with your running

This pathway does not replace your running program.

Running performance is driven primarily by running volume, intensity, and progression. The role of this framework is to structure the gym work that supports your running, not to prescribe your running itself.

You continue to follow your existing running plan, coach, or event preparation. The programs used within this pathway are selected to:

• Improve tissue tolerance and durability
• Support strength where running is repetitive and limited
• Reduce injury risk as running volume increases
• Help you stay consistent over longer periods of time

Gym training is adjusted based on how much you are running, not the other way around.

This approach allows strength training to enhance running performance instead of interfering with it.

How running preparation is structured

Running preparation is built using focused 12 week training blocks.

Each block has a clear purpose and supports your running rather than distracting from it.

Depending on your timeline, preparation may focus on:

• Building strength and tissue tolerance
• Supporting increases in running volume
• Maintaining strength during high mileage phases

The longer the timeline, the more intelligently these phases can be sequenced.

Choose your running performance pathway

From here, select how long you have to prepare.

Each pathway explains how to structure gym training alongside your running based on time available and current load.

Running Performance 3 Month Preparation Pathway
Best for runners currently training or approaching an event who need immediate structure and injury support.

Running Performance 6 Month Preparation Pathway
Ideal for runners building volume and durability before higher intensity phases.

Running Performance 12 Month Preparation Pathway
Built for long term running development with reduced injury risk and better consistency.

Each pathway removes guesswork and helps gym training support running performance over time.

You do not need more running to become a better runner.
You need the right support at the right time.

The running performance preparation framework exists to give you clarity, reduce injury risk, and help you train consistently for the long term.