Strength Training for Runners: Build Power, Prevent Injury and Run Further

Strength Training for Runners: Build Power, Prevent Injury and Run Further

 

If you’re a runner - whether you’re chasing your next 5k PB, ticking off your first half marathon, or simply enjoying weekend loops around the Yarra - chances are you think more about kilometres and pace than you do about barbells and dumbbells.

 

But here’s the truth: the right kind of strength training is a game-changer for runners of all levels. At CGPT in Hawthorn, we work with many runners who first came to us for injury rehab or performance plateaus. What they all discovered? A targeted strength program didn’t just get them back on track - it helped them become stronger, more resilient, and faster than ever.

 

Here’s why it matters, how it works, and how our expert team at CGPT can build a plan that fits your running goals.

 

Why runners can’t afford to skip strength training

 

1. Strength training improves running economy and endurance

 

Running economy refers to how efficiently your body uses oxygen at a given pace. The better your running economy, the less effort you need to maintain speed - leaving more in the tank for that final kick.

 

A 2017 meta-analysis published in Sports Medicine found that strength training significantly improves running economy in both recreational and elite runners, without adding unwanted mass (Balsalobre-Fernández et al., 2016). Heavy resistance work enhances neuromuscular coordination and power, meaning every stride becomes more efficient.

 

2. It helps prevent the most common running injuries

 

Most running injuries - like shin splints, runner’s knee, plantar fasciitis, or ITB syndrome - stem from muscular imbalances, weaknesses, or poor movement mechanics.

 

Research published in the British Journal of Sports Medicine shows that runners who incorporate resistance training reduce overuse injury rates by up to 50% (Lauersen et al., 2014). By building stronger hips, glutes, hamstrings, calves and core, you’re protecting your joints and soft tissues from the repetitive impact of running.

 

3. It makes you faster and more powerful

 

Want to sprint up Anderson Street hill without burning out? That’s where strength work shines.

 

A study in the Journal of Strength and Conditioning Research showed that runners who added plyometrics and explosive lifts to their routine improved their time trial performance by enhancing stride length and ground contact force (Paavolainen et al., 1999). Stronger legs mean more force into the ground which translates directly to better speed.

 

How strength training looks at CGPT for runners

 

At CGPT, we tailor every strength program to your needs. That means assessing your running volume, gait patterns, any current or previous injuries, and your specific goals (like running a faster 10k vs simply enjoying injury-free Sunday long runs).

 

Here’s how we might break down a typical block for a runner:

 

·       Lower body compound lifts
Think deadlifts, squats, lunges and Romanian deadlifts - all carefully progressed to build power through your posterior chain, stabilise your knees, and bulletproof your hamstrings.

 

·       Single-leg stability work
Runners spend most of their time on one leg. Exercises like Bulgarian split squats, single-leg RDLs and step-ups improve balance, proprioception and correct asymmetries.

 

·       Hip and glute strength
Weak hips are a huge contributor to ITB and knee issues. We load up hip thrusts, banded walks, and cable abductions to keep you aligned and strong.

 

·       Core and rotational control
A strong core means less energy leakage with each stride. Planks, Pallof presses and anti-rotation drills help maintain posture and efficiency.

 

·       Low-impact plyometrics
If appropriate, we introduce hops, bounds, and med ball throws to build power and prep your tissues for running’s repetitive impact.

 

“I came for my knee - I stayed for the PBs.”

 

One of our clients, Sarah, originally signed up at CGPT after battling recurrent knee pain during half marathon training. Her program combined hip and quad strengthening with single-leg control drills. Within weeks her pain reduced, and by the end of her training block she smashed her previous race time by over 5 minutes.

 

It’s stories like this that show strength work isn’t just a rehab tool - it’s a performance multiplier.

 

How Strength Training Supports Run Clubs and Group Running

 

If you’re already part of a run club in Melbourne - maybe a local Hawthorn group that meets on Riversdale Road, does laps around Fritsch Holzer Park, or finishes up with coffee on Auburn Road - you probably know how motivating and social running can be.

 

But what many run club regulars overlook is how a targeted strength program can make these group runs even more enjoyable, safer, and more effective.

 

Why runners in run clubs need strength work too

 

Joining a run club in Hawthorn (or anywhere in Melbourne) is fantastic for accountability and camaraderie. But most run clubs focus purely on running volume and pace. They typically don’t include resistance training, mobility drills, or targeted injury prevention - which means small weaknesses can build up over time.

 

That’s where CGPT comes in. Our programs are designed to complement your run club schedule, whether you’re doing tempo runs with Richmond Run Club, Saturday long runs with the Nike Run Club Melbourne crew, or casual midweek sessions with mates along the Yarra Trail.

 

Strength work keeps you on the road - and off the physio table

 

According to a review in the Journal of Orthopaedic & Sports Physical Therapy, over 50% of recreational runners will experience an injury each year, often due to muscle imbalances and repetitive strain (van Gent et al., 2007). By strengthening your hips, core and lower legs with a structured plan, you dramatically cut your risk — so you don’t have to take forced breaks from your favourite run group.

 

How we tailor programs for run club members

 

At CGPT, we build your program around your run club commitments. That might mean:

 

·       Focusing on full-body stability the day before your long run, so your legs stay fresh

·       Doing light strength and mobility work on tempo days to keep you moving well

·       Using resistance bands, hip work and core drills that support stride integrity without fatiguing you for your group sessions

 

Our clients find that with just 1–2 targeted strength sessions a week, they stay injury-free, recover faster, and get even more out of their social running.

 

Why CGPT is the best place for runners to get strong

 

Unlike big commercial gyms, CGPT is a private training facility. There’s no intimidation, no busy gym floor, and no fighting for racks or dumbbells. Every session is overseen by our team of highly qualified trainers, each with their own speciality:

 

·       Andrea is exceptional at building smart, balanced programs for clients returning from injury or managing chronic issues — perfect for cautious runners.

·       Tim thrives on detail, helping you fine-tune technique on every lift so it directly translates to more efficient running.

·       Laurence combines rigorous technique with challenging progressions - ideal for runners who want to push power.

·       James makes sessions fun and motivating, excellent for runners who need that extra encouragement to keep consistent.

·       Sophie uses creative, adaptable programming that works beautifully for clients new to strength training.

·       Jon brings a supportive style that helps you build confidence in movements you never thought you’d try.

·       Mia adds athletic, hybrid touches - perfect for recreational runners who love mixing it up.

·       Adam shines in teaching foundational strength lifts, the bread and butter for resilient running mechanics.

 

How often should runners strength train?

 

A big myth we often hear: “I don’t want to lift weights because it’ll make me bulky or slow me down.”

 

But the science says otherwise. Studies from The Scandinavian Journal of Medicine & Science in Sports indicate two full-body strength sessions per week is the sweet spot for runners — enough to build power without interfering with mileage (Storen et al., 2008).

 

Most of our running clients see fantastic results on two sessions, often moving to three during off-season blocks to build more base strength.

 

Ready to go beyond the pavement?

 

If you’ve been stuck with niggles, chasing the same pace, or simply want to feel stronger and run further, it might be time to step into the weights area.

 

At CGPT in Hawthorn, we’ll guide you through every step, making sure your plan is not only effective but sustainable so you keep enjoying those runs for years to come.

 

Want to chat about your running goals? Reach out for a no-pressure consultation and let’s see how we can help.

 

Bibliography

 

Balsalobre-Fernández, C., Santos-Concejero, J. & Grivas, G.V., 2016. Effects of strength training on running economy in highly trained runners: A systematic review with meta-analysis of controlled trials. Sports Medicine, 46(8), pp.1119–1143. Available from: https://doi.org/10.1007/s40279-016-0497-3

 

Lauersen, J.B., Bertelsen, D.M. & Andersen, L.B., 2014. The effectiveness of exercise interventions to prevent sports injuries: a systematic review and meta-analysis of randomised controlled trials. British Journal of Sports Medicine, 48(11), pp.871–877. Available from: https://bjsm.bmj.com/content/48/11/871

 

Paavolainen, L., Häkkinen, K., Hämäläinen, I., Nummela, A. & Rusko, H., 1999. Explosive-strength training improves 5-km running time by improving running economy and muscle power. Journal of Applied Physiology, 86(5), pp.1527–1533. Available from: https://journals.physiology.org/doi/full/10.1152/jappl.1999.86.5.1527

 

Storen, O., Helgerud, J., Stoa, E.M. & Hoff, J., 2008. Maximal strength training improves running economy in distance runners. Scandinavian Journal of Medicine & Science in Sports, 18(3), pp.327–333. Available from: https://onlinelibrary.wiley.com/doi/full/10.1111/j.1600-0838.2007.00685.x

 

van Gent, R.N., Siem, D., van Middelkoop, M., van Os, A.G., Bierma-Zeinstra, S.M. & Koes, B.W., 2007. Incidence and determinants of lower extremity running injuries in long distance runners: a systematic review. British Journal of Sports Medicine, 41(8), pp.469–480. Available from: https://bjsm.bmj.com/content/41/8/469

 

Beyond the Scale: How Strength Training Protects Your Muscle, Metabolism, and Mind on GLP-1 Medications

July 12, 2025
Beyond the Scale: How Strength Training Protects Your Muscle, Metabolism, and Mind on GLP-1 Medications If you’ve read our blog on Strength Training and GLP-1 Medications: A Powerful Combo for Weight Loss Success , you already know that pairing exercise with GLP-1 medications like Ozempic (semaglutide) and Mounjaro (tirzepatide) can deliver life-changing results. But long-term success with GLP-1s isn’t just about the number on the scales. Without a plan to safeguard your strength and energy, weight loss can sometimes come at the expense of muscle, metabolism, and overall wellbeing. At CGPT in Hawthorn, we support clients using GLP-1s with personalised programs designed to protect muscle, maintain energy, and build resilience. Our private environment provides the expertise and accountability that generic gyms can’t, helping you stay strong during and beyond your weight loss journey. Why Maintaining Muscle is Important on GLP-1s GLP-1s work by suppressing appetite and reducing food intake, which makes weight loss possible even when other strategies have failed. However, along with fat loss, some lean muscle can be lost too. Research suggests up to a third of total weight lost may come from lean tissue if no protective steps are taken (Wilding et al. 2021). Losing muscle isn’t just about strength in the gym: Metabolism slows - less muscle means fewer calories burned at rest (Rosenbaum & Leibel 2010). Bone health suffers - strong muscles stimulate stronger bones, protecting against osteoporosis (Kohrt et al. 2004). Everyday function declines - from climbing stairs to enjoying active holidays, muscle is what powers daily life. Energy, Focus and the Fatigue Factor Many GLP-1 users notice dips in energy, especially when their calorie intake is significantly reduced. It’s tempting to skip workouts when you’re feeling flat - but movement often does the opposite of what you expect. Strength training has been shown to: · Improve the body’s ability to produce and use energy efficiently (Holloszy 2008). · Enhance blood sugar management and reduce brain fog (Ivy 1997). · Lift mood, improve focus, and counteract fatigue (Gordon et al. 2017). In other words, the right training doesn’t just burn energy - it creates it. Building for the Future Some people use GLP-1s short term, while others continue long term as part of chronic weight management (Davies et al. 2021). Regardless of the timeframe, strength training is your insurance policy for the future. Protecting and building muscle now means: · A stronger metabolism, so your body continues burning more energy every day. · A buffer against rebound weight gain if medication use changes. · Greater freedom to enjoy the things you love - travel, sport, or simply keeping up with friends and family. Why CGPT Is the Right Partner GLP-1 users need more than a one-size-fits-all gym membership. At CGPT, our trainers understand the unique challenges that come with rapid weight loss and reduced energy intake. We provide: Tailored programs that evolve with you, whether you’re starting your GLP-1 journey or looking ahead. A private environment free from the distractions and crowds of commercial gyms. Supportive coaching that balances challenge with care, ensuring you feel safe and capable every step of the way. Our goal isn’t just to help you lose weight - it’s to help you keep your strength, confidence, and quality of life for years to come. Final Thoughts: Beyond the Scale GLP-1 medications are powerful tools for weight loss. But the real measure of success goes beyond the number you see on the scales. It’s found in the muscle you protect, the energy you regain, and the confidence you build. At CGPT, we’re here to make sure your weight loss journey doesn’t come at the cost of your long-term health. Email Andrea today at andrea@chrisgympt.com to start a program tailored to your GLP-1 journey. Because weight loss may begin with medication, but lifelong health is built with strength. References · Davies, M, et al. 2021, Semaglutide for weight management: a clinical review, Diabetes, Obesity and Metabolism, 23(4), pp. 879-891. · Gordon, BR, et al. 2017, Resistance exercise training improves depressive symptoms in adults: a meta-analysis, JAMA Psychiatry, 75(6), pp. 566-576. · Holloszy, JO 2008, Regulation by exercise of skeletal muscle content of mitochondria and GLUT4, Journal of Physiology, 586(1), pp. 1-6. · Ivy, JL 1997, Role of exercise training in the prevention and treatment of insulin resistance and non-insulin-dependent diabetes mellitus, Sports Medicine, 24(5), pp. 321-336. · Kohrt, WM, et al. 2004, Physical activity and bone health in older men and women, Medicine & Science in Sports & Exercise, 36(11), pp. 1985-1996. · Rosenbaum, M & Leibel, RL 2010, Adaptive thermogenesis in humans, International Journal of Obesity, 34(S1), S47-S55. · Wilding, JPH, et al. 2021, Once-weekly semaglutide in adults with overweight or obesity, The New England Journal of Medicine, 384, pp. 989-1002.

CGPT Trainer: Jamie Hoopmann

July 5, 2025
Meet Jamie Hoopmann: The Strong, Athletic, and Resilient Trainer at CGPT At CGPT in Hawthorn, personal trainer Jamie Hoopmann combines elite athletic experience with evidence-based coaching to help clients build strength, move better, and become more resilient. From rowing at a state and national level to coaching youth athletes in AFL, rugby, and rowing, Jamie has seen firsthand how the right training transforms not only performance but also confidence and quality of life. His mission? To bring those same high-performance principles into accessible, personalised programs for every client who trains at CGPT. From Elite Rowing to Coaching Others Jamie’s turning point came during his years as an elite rower. Training at the highest level showed him the profound impact of great coaching and strength and conditioning. “I saw how much difference proper training made, not just for performance but for health and confidence outside of sport,” he explains. That realisation sparked his passion to turn coaching into a career. Today, Jamie is completing a double degree in Exercise & Sport Science and Exercise Physiology while working as a strength and conditioning coach. His background gives him a unique edge: he understands the science behind training but also knows how to apply it in a way that makes sense for both everyday people and athletes. A Training Style Built for Progress Jamie describes his coaching philosophy in three words: Strong. Athletic. Resilient. · Strong: because strength underpins everything, from daily function to athletic performance. · Athletic: because he coaches movement, not just muscles, ensuring clients build balance, agility, and coordination. · Resilient: because life comes with setbacks, and training should prepare people to handle load, stress, and challenges with confidence. Every session with Jamie is tailored, challenging but achievable, and built to create lasting results. “I meet clients where they’re at, explain the ‘why’ behind each movement, and celebrate the small wins that build consistency,” he says. His approachable style ensures every client leaves feeling stronger and more capable. Why Jamie Loves Strength and Power Training Jamie’s favourite type of workout is strength and power training - barbell lifts, explosive movements, and athletic accessory work. “It’s effective because it goes beyond burning calories,” he explains. “It builds strength that carries over into sport and everyday life, improves movement quality, and helps people feel and perform at their best.” Whether it’s an athlete preparing for competition or someone who just wants to feel younger, fitter, and stronger, Jamie’s programming delivers measurable, meaningful results. Transformations That Go Beyond the Gym One of Jamie’s most impactful coaching experiences involved working with a rower who had broken his leg. After months of rebuilding strength, mobility, and confidence, Jamie witnessed him return to the water for the first time. “It wasn’t just physical rehab, it was giving him back the sport and identity he thought he’d lost,” Jamie says. For him, this reinforced the true power of coaching: helping people reclaim not just their fitness, but their confidence and independence. Life Outside the Gym When Jamie isn’t coaching clients at CGPT, he’s usually outdoors, staying active with cycling or running. Movement has always been his reset button, keeping him refreshed and ready to bring energy back into the gym. He also has a hidden passion for 4WDing. Whether it’s mechanical upgrades or planning the next camping trip, Jamie enjoys problem-solving and building systems — the same mindset he applies to helping clients achieve peak performance. Why Train With Jamie at CGPT? If you’re looking for a personal trainer in Hawthorn who blends scientific knowledge, athletic experience, and a supportive coaching style, Jamie Hoopmann is ready to help you reach your next level. His sessions are built to make you stronger, more athletic, and more resilient - whether your goal is improving sports performance, returning from injury, or simply building confidence in everyday life. At CGPT, Jamie empowers clients to move with purpose and discover just how capable they really are. His mantra is simple: “Consistency beats intensity. Stack small wins, keep showing up, and you’ll achieve more than you ever thought possible.”

The High-Performance Edge: How Strength Training Translates to Career Success

June 30, 2025
The High-Performance Edge: How Strength Training Translates to Career Success Executives and professionals are no strangers to performance metrics. You measure results in meetings closed, projects delivered, and strategies executed. But what if the biggest performance enhancer for your career wasn’t found in the boardroom, but in the gym? At CGPT in Hawthorn, we work with many corporate professionals who’ve discovered that strength training isn’t just about building muscle - it’s about building resilience, presence, and stamina that directly translate into success at work. When your body performs better, your career does too. This is how consistent strength training can sharpen your edge in business, from focus and decision-making to confidence and stress management. Strength and Resilience: The Mental ROI of Training High performers know that the difference between success and burnout often lies in mental resilience. Strength training plays a surprisingly powerful role here. · Sharper focus and decision-making – Lifting weights requires concentration, discipline, and progression - skills that carry into high-pressure projects and negotiations. Regular training improves executive function, which is linked to better problem-solving and planning (Erickson et al. 2011). · Energy management – Instead of the 3pm slump, strength-trained professionals report steady, consistent energy across long days. Improved metabolic efficiency and better sleep quality are common side effects of training. · Confidence under pressure – Knowing you can physically lift heavy loads builds a quiet confidence that shows up when the stakes are high in business. As one CGPT client, a director at a Melbourne firm, put it: “Deadlines don’t intimidate me the way they used to. I feel sharper, calmer, and more in control after I started training.” Posture and Presence: How You Show Up Matters In leadership, your presence speaks before you do. Strength training - particularly core, back, and mobility work - transforms posture and body language in subtle but powerful ways. · Improved posture means fewer slouches over laptops or in boardrooms, projecting authority and energy instead of fatigue. · Mobility gains make standing tall and moving confidently effortless. · Body language becomes more open, engaged, and commanding - critical in presentations and client pitches. This is not just about looking strong. It’s about embodying the resilience, discipline, and focus that colleagues and clients notice instantly. Stress Management: Why Lifting Beats Burnout Stress is part of any high-performing career. The question is how you manage it. Strength training is one of the most effective tools available: · Physiological reset – Lifting weights lowers cortisol, the stress hormone, while boosting dopamine and serotonin, the brain’s “feel good” chemicals (Meeusen & De Meirleir 1995). · A mental outlet – Training sessions create a deliberate break from email and strategy, giving your mind time to reset. · Long-term resilience – Consistent strength training has been linked with lower risks of anxiety and depression, which can quietly derail even the most successful careers (Gordon et al. 2017). At CGPT, corporate clients often describe their sessions as “the hour that makes the rest of the day possible.” Injury-Proofing for a Demanding Lifestyle Executives don’t just spend time in boardrooms - travel, client golf days, and long-haul flights are often part of the job. Without strength training, these can take a physical toll. · Back and shoulder strength reduces the risk of pain from sitting on planes or working long hours at a desk. · Core stability and hip mobility protect against injuries on golf courses or tennis courts. · Stronger joints and connective tissue mean fewer setbacks that pull you out of action during critical times. A corporate leader sidelined by back pain or fatigue isn’t operating at peak performance. Strength training is insurance for your career as much as your body. The CGPT Advantage: Structure Without Distractions Time is the most valuable currency for corporate professionals. That’s why CGPT is built for efficiency and results: · Private, distraction-free environment – No crowds, no wasted time waiting for equipment, no noise competing for your focus. · Tailored programming – Each session is designed for you, maximising outcomes in as little as three sessions a week. · Expert trainers with diverse specialties – From Andrea’s empathetic, personalised coaching to Laurence’s physiotherapy-informed technical expertise, our team ensures your training is safe, effective, and aligned with your goals. · Accountability built in – Every session moves you closer to your targets, with trainers invested in your progress. It’s the same principle you use in business: get the highest return possible from your time and effort. The High-Performance Edge Strength training doesn’t just keep you fit. It makes you sharper, more resilient, and more confident - qualities that directly impact career performance. Whether you’re leading a team, pitching to clients, or flying interstate for meetings, strength training ensures your body and mind can handle the demands. Email Andrea today at andrea@chrisgympt.com to discover how CGPT can give you the high-performance edge - in the gym, in business, and in life. References · Erickson, KI, et al. 2011, Exercise training increases size of hippocampus and improves memory, Proceedings of the National Academy of Sciences, 108(7), pp. 3017–3022. · Gordon, BR, et al. 2017, Resistance exercise training improves depressive symptoms in adults: a meta-analysis, JAMA Psychiatry, 74(6), pp. 566–576. · Meeusen, R & De Meirleir, K 1995, Exercise and brain neurotransmission, Sports Medicine, 20(3), pp. 160–188.