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

 

When Your Gym Stops Working for You: How to Spot the Signs It’s Time for a Change

June 23, 2025
When Your Gym Stops Working for You: How to Spot the Signs It’s Time for a Change Most people join a gym with good intentions: a fresh membership card, a new water bottle, and the determination to make a change. But somewhere along the way, that excitement fades. You’re doing the same routine on autopilot, the results have plateaued, or worse - you’ve stopped looking forward to going at all. Sound familiar? You’re not alone. The truth is, not every gym is built to grow with you. Sometimes, what worked at the start stops serving you as your life, goals, and body change. And if you’ve already read our blog on Why Strength Training at Chris’ Gym Outshines Other Fitness Options , you know that not all gyms are created equal. This follow-up digs into the signs it might be time to rethink your gym membership, and what to do if you’ve outgrown the “one-size-fits-all” approach. The Subtle Signs Your Gym Isn’t Working Anymore It doesn’t usually happen overnight. Instead, you start to notice small shifts: · You’re doing the same exercises over and over, with no clear sense of progress. · You arrive, plug in your headphones, and leave without feeling inspired. · You avoid peak hours because you know you’ll be waiting for equipment. · You feel invisible in a crowded space, with no trainer checking in or offering guidance. Individually, these may not seem like deal-breakers. But together, they create a cycle of frustration that can quietly erode your motivation and results. Key Red Flags to Watch Out For If you’ve been wondering whether your gym is still working for you, here are some classic warning signs: 1. No Progression If you’ve been lifting the same weights or running the same distance for months without change, you’re not being challenged. Progress requires progression - and a plan to get you there. 2. Feeling Invisible In large gyms, it’s easy to feel like just another membership number. If no one knows your goals, checks your form, or notices when you don’t show up, it’s easy to drift off track. 3. Fighting for Equipment Peak-hour chaos can derail even the most committed member. If half your workout is spent waiting for a machine, it’s no wonder consistency becomes harder. 4. Lack of Accountability Without a trainer or program guiding you, it’s easy to fall into the habit of doing the same thing, or skipping workouts altogether. Accountability is often the missing piece that separates people who plateau from those who progress. The Emotional Side: When Training Becomes a Chore Exercise should leave you feeling energised, empowered, and proud of yourself. But when your gym isn’t working, those feelings get replaced with something else: · Boredom - Going through the motions without excitement. · Frustration - Seeing little to no progress despite showing up. · Guilt - Skipping sessions because you’re uninspired. · Disconnection - Feeling like your gym is just a building, not a supportive community. It’s not that you’ve lost your drive, it’s that the environment no longer brings out your best. Why This Happens There are a few reasons people outgrow their gym: · Changing goals - Maybe you started out wanting weight loss but now care more about strength, bone health, or injury prevention. · Busy schedules - Life gets hectic. If your gym doesn’t offer structure and efficiency, it won’t fit into your day. · Lack of personalisation - Cookie-cutter programs and generic group classes can only take you so far. · One-size-fits-all environments - Big gyms are designed to serve everyone at once, which often means they don’t truly serve anyone well. So, What’s the Alternative? This is where CGPT comes in. Unlike crowded gyms or impersonal memberships, CGPT in Hawthorn is designed around you . Our approach is private, personalised, and results-driven - the opposite of the “one-size-fits-all” model. Here’s what you can expect: · Personalised Programs - Every session is tailored to your body, goals, and lifestyle. Whether you want to rebuild strength, improve performance, or simply feel fitter, your trainer will guide you every step of the way. · Private Environment - No waiting for equipment. No competing for space. Just focused training in a calm, supportive setting. · Expert Trainers - Our team (Andrea, James, Laurence, Mia, Sophie, and Tim) each bring unique expertise, from technical physiotherapy-informed coaching to fun hybrid athletic sessions, ensuring you’re always matched with the right trainer for your needs. · Built-In Accountability - With a trainer invested in your progress, you’ll never feel invisible. Every win is noticed, every challenge is supported. An Invitation to Reflect If you’ve been coasting, plateauing, or simply feeling uninspired, it might be time to ask: · Is my current gym helping me move forward, or am I just maintaining? · Do I feel supported, seen, and motivated where I train? · Am I excited about my fitness, or has it become just another task on the list? If the answer leans towards the second option, it could be time for a change. Why CGPT Could Be the Next Step Switching gyms isn’t just about swapping buildings - it’s about finding an environment that reignites your motivation and helps you get results that last. At CGPT, we specialise in helping people who are ready for more: more accountability, more progress, and more support. Your fitness journey should never feel stagnant. With a private, personalised approach, we’ll help you break through plateaus and rediscover the joy in training. Email Andrea at andrea@chrisgympt.com to learn how CGPT can get you moving again with purpose, progress, and confidence.

Why Strength Training Is the Ultimate Anti-Ageing Secret (Even Better Than a Ski Pass)

June 16, 2025
Why Strength Training Is the Ultimate Anti-Ageing Secret (Even Better Than a Ski Pass) Imagine this: you’re in your 70s, skiing in Aspen without worrying about your knees, playing doubles at Kooyong Tennis Club with friends, or golfing on the Mornington Peninsula before heading to lunch. Maybe you’re hiking the Dolomites, or simply enjoying a family trip to Noosa or a relaxed summer’s day in Portsea - and you’re doing it all with energy, confidence, and ease. It might sound like a dream, but for many Hawthorn locals, it’s completely achievable. The secret? Strength training. At CGPT in Hawthorn, we believe ageing doesn’t have to mean slowing down. In fact, with the right training, your 60s, 70s, and beyond can be your most adventurous decades yet. Breaking the Myth: Ageing ≠ Slowing Down Yes, muscle mass and bone density naturally decline with age, but that doesn’t mean you’re destined to give up the things you love. Science shows strength training helps preserve - and even rebuild - what time tries to take away. That means: · Better balance for tennis or hiking uneven terrain. · Stronger bones for skiing or golf swings without fear of injury. · More energy for full days sightseeing on holiday or keeping up with grandchildren. The truth is, ageing is an opportunity - not a limitation. It’s about training smarter, protecting your body, and unlocking strength you didn’t know you had. Strength Training: The Lifestyle Multiplier Think of strength training as your membership card to an active lifestyle. It doesn’t just keep you fit for the gym, it enhances every activity you love. · Golf - Building core and hip strength improves swing power, while balance exercises reduce strain and risk of injury. · Tennis - Whether at Hawthorn Tennis Club or a competitive set at Kooyong, strength training sharpens reaction time and protects shoulders and knees. · Skiing - Strong glutes, quads, and core muscles mean longer days on the slopes without fatigue or falls. · Travel - From carrying luggage through airports to full days exploring cobbled streets in Europe, strength training makes every step easier. The common thread? A stronger body gives you the stamina and resilience to live the life you want, not just watch from the sidelines. The Energy Factor: Why Strength Training Beats “Taking It Easy” Some people think they should slow down to preserve energy. The reality? The less you move, the less energy your body produces. Strength training reverses that cycle, boosting your metabolism and giving you the endurance to go all day. Our clients often tell us that after a few months of training, they’re no longer wiped out by a day trip to Portsea, or too tired to play a full 18 holes. Instead, they’re keeping up with family on trips to Noosa and feeling younger than they have in years. Safe, Effective Training for Every Stage of Life At CGPT, we don’t believe in one-size-fits-all training. Our trainer create programs tailored to your body, your goals, and your lifestyle. For seniors, that often includes: · Sit-to-Stands & Step-Ups – Builds leg strength for stairs, hikes, and tennis footwork. · Seated Rows & Band Pull-Aparts – Supports posture for golf swings or long-haul flights. · Farmer’s Carries – Trains grip and core strength for luggage, shopping, or carrying grandkids. · Glute Bridges & Deadlifts (light to moderate) – Strengthens hips and back for skiing and everyday resilience. Every exercise is designed to translate directly to the activities you love. Meet the Trainers Who’ll Keep You Strong for Life The CGPT team brings diverse expertise - all united by one goal: keeping you strong, fit, and adventurous for decades to come. · Andrea Baylis – Owner and lead trainer, Andrea is known for her balanced, smart, and personalised approach. She excels at empowering women and guiding clients through every stage of life with empathy and care. · James Shaw – With his background in sport science, James brings a fun and goal-driven style. He’s especially skilled in making training enjoyable, helping clients regain confidence after injury, and connecting strength work to real-life activities. · Laurence LaRosa – Laurence’s technical, physiotherapy-informed approach ensures every move is safe, effective, and tailored. Perfect for those looking to protect joints and build strength for tennis, golf, or skiing. · Mia Parsons – A hybrid trainer with a background in basketball and boxing, Mia brings athletic energy and variety. She’s ideal for clients wanting agility, coordination, and resilience for fast-paced sports like tennis. · Sophie O’Donoghue – Adaptable and empowering, Sophie specialises in functional strength that makes everyday life easier. She’s especially supportive for those building confidence later in life. · Tim Walker – Tim is all about strength and transformation, with a detailed yet adaptable style. He’s passionate about helping clients at any age discover just how much stronger they can become. Local, Personal, and Community-Focused What sets CGPT apart isn’t just the training - it’s the community. Our private Hawthorn studio means no crowded classes, no waiting for equipment, and no cookie-cutter programs. Just expert guidance in a supportive space, minutes from the places you already know and love: Kooyong Tennis Club, Hawthorn Tennis Club, Royal South Yarra Tennis Club, Fairview Park, Glenferrie Road cafés, Central Gardens (aka The Rocket Park), Grace Park and beyond. Your Next Decade Starts Now Whether your goals include skiing in Aspen, hitting your best serve at Kooyong, travelling the Dolomites, or simply enjoying family trips to Noosa without worrying about fatigue, strength training is the ultimate anti-ageing tool. It’s not about turning back the clock. It’s about giving yourself the strength, confidence, and vitality to make the years ahead your most adventurous yet. Email Andrea today at andrea@chrisgympt.com to find out how CGPT can create a program tailored to your lifestyle and goals. Because the ultimate secret isn’t just staying alive longer, it’s staying strong enough to live fully.

Strong, Fit, and Flexible: How Local Mums Can Carve Out Time for Themselves Without Missing a Moment

By site-fTiydA • June 9, 2025
Strong, Fit, and Flexible: How Local Mums Can Carve Out Time for Themselves Without Missing a Moment For mums in Hawthorn, mornings can feel like a marathon before 9am - getting the kids dressed, finding lost library books, packing lunches, and racing to school drop-off. The rest of the day often blurs into errands, appointments, and after-school activities. Finding an hour for yourself can sometimes feel impossible. But here’s the truth: strength training doesn’t have to be a luxury, and it’s not “time away” from your family. For local mums, those 60 minutes can be the difference between running on empty and having the energy, confidence, and strength to keep up with everything you love - without feeling worn down in the process. At CGPT in Hawthorn , we see it every day. Mums who thought they didn’t have the time or the energy are now fitter, stronger, and more confident than ever, and they’re doing it in a way that works around their lives - not the other way around. Why Hawthorn Mums Need a Smarter Fitness Solution After childbirth, your body goes through massive changes - physically, hormonally, and mentally. If you’ve read our blog on The Benefits of Strength Training for Women After Childbirth , you already know that building strength helps restore muscle tone, protect your joints, and boost energy levels. Now we take the next step: showing you exactly how Hawthorn mums can make it work in the real world. The good news? You don’t need to spend hours in the gym to see results. In fact, with the right guidance and program, 60 minutes two to three times a week is more than enough to see noticeable changes in strength, mood, and stamina. Fitting It In: How 60 Minutes Can Transform Your Week Think of strength training like a non-negotiable meeting with yourself - one that fits neatly between school drop-off and pick-up. At CGPT, we specialise in efficient, personalised 60-minute sessions that give you everything you need without a second wasted. Some of our local mums book a 9:30am session , right after drop-off, and still have plenty of time for all that needs to be done in a day before pick-up. Others prefer lunchtime slots to break up their day and recharge before the afternoon chaos. Our trainers - including Sophie, Laurence, and Tim - are experts at making sure every minute counts. They tailor your program to your goals, energy levels, and schedule so you leave feeling accomplished, not exhausted. Beyond the Body: The Real Benefits for Mums Strength training isn’t just about looking toned - although that’s a nice bonus. For Hawthorn mums, the benefits go much deeper: · More Energy for Everyday Life – Whether it’s running after a toddler in Fairview Park or carrying sports gear for the kids at Anderson Street Oval, you’ll have the stamina to keep going without feeling drained. · Improved Mood & Mental Health – The combination of endorphins, a sense of achievement, and an hour just for you can help lower stress and lift your mood. · Fewer Aches & Pains – Strengthening the muscles you use every day means less strain on your back, neck, and joints. · Confidence in Your Body – It’s not about “getting your old body back” - it’s about building a strong, capable one for the life you’re living now. Time-Saving Hacks for Busy Mums Making time for strength training is easier when you have a few strategies up your sleeve: · Pre-Pack Your Gym Bag – Keep essentials like a water bottle, sneakers, and a hair tie ready to go. Bonus tip: stash a spare set in the car for those spontaneous “I actually have an hour free and so does my trainer” moments. · Quick Post-Workout Snacks – Protein smoothies, Greek yoghurt with fruit, or a boiled egg with avocado toast will refuel you fast and keep you going until lunch. · Make It Social – want to train 2-on-1 with one of the other school mums? No problem – double sessions are our specialty! Or arrange to meet another mum for a coffee after your session at Axil Coffee Roasters on Burwood Road or Sonny Ray on Auburn Road - from training straight into a treat. Strength Moves for Mum Life Our programs at CGPT focus on functional strength - exercises that make your daily life easier. These aren’t random gym moves; they’re designed to help you lift, carry, bend, and move better in the real world. Some examples you might see in a session: Goblet Squats – Perfect for building the leg and core strength needed for picking up kids or heavy bags. Deadlifts with Dumbbells – Helps protect your back when lifting prams or moving heavy items. Seated Rows – Improves posture and prevents the rounded shoulders that come from hours of holding babies or leaning over laptops. Farmer’s Carries – Trains grip, shoulder, and core strength - basically “carrying everything in from the car in one trip” training. The best part? With Laurence’s focus on technique , Sophie’s supportive coaching style , and Andrea’s knack for creative, effective programming , you’ll always be doing the right moves for your body and goals. Why CGPT Works for Local Mums In a world of overcrowded group classes and impersonal big-box gyms, CGPT offers something different: · Private, Personalised Training – You’re not just another member. Your program is built entirely around you. · Flexible Scheduling – Sessions that fit into the school day without cutting into family time. · Local & Community-Focused – We’re right here in Hawthorn, surrounded by the same parks, cafés, and schools you love. · Expert Coaches Who Understand Your Life Stage – Our trainers know how to adapt workouts for postpartum recovery, time limitations, and real-world functional fitness. It’s Not Indulgence - It’s an Investment Too often, mums feel guilty for taking time for themselves. But here’s the thing: your family benefits when you’re at your best. More energy. Less stress. Better health. Strength training isn’t selfish - it’s essential. Think about it: in just two or three hours a week, you can dramatically improve the way you feel and move, setting the tone for every other hour you spend with your family. Ready to Get Started? If you’re a Hawthorn mum looking for a way to feel stronger, more energised, and more confident - without sacrificing precious time with your family - CGPT is here to make it happen. You don’t need to overhaul your life, buy complicated equipment, or spend hours in the gym. You just need a plan that works for you, a trainer who understands your goals, and a supportive space where you can make it happen. Email Andrea at andrea@chrisgympt.com to find out how we can design a strength program that fits perfectly into your life. Because being strong, fit, and flexible isn’t just for the gym - it’s for every moment you live and love outside of it.