Run Faster and Lower Your Injury Risk with a Simple, Fundamental Strength Program (built just for runners)

Expertly Programmed Strength Training (With No Fluff)

Strength training is not cross-training for runners. It’s just part of smart training.

Keep reading this page and I’ll show you how to balance lifting with running so you can maximize gains in both, develop strength for speed, and gain definition that your partner will love (seriously – lifting has side benefits)!
…Even if you’re short on time (you don’t need hours in the gym every day).
…Even if you’re not sure how (or when) to vary your weight, reps, and exercises.
…Even if you don’t know anything about lifting weights and just prefer running.

What's So Special About Lifting Weights?

Is it surprising that I don’t think strength workouts are cross-training? Rather, strength work is just part of your training as a runner.

Cross-training is supplemental exercise that can be helpful to your running, like cycling.
But just like form drills, strides, or dynamic flexibility exercises, strength training is an integral part of how to train distance runners.
Just look at how pro runners train – ALL of them lift!
If you’re not strength training, then you’re not training.
Skeptical? Let’s break down the science.

Lifting Prevents Injuries

If you struggle with injuries, lifting weights is perhaps the most valuable thing you can do to stay healthy.

With the annual injury rate among runners around 70-80%, focusing on a proven prevention strategy is a no-brainer.
Your tendons, bones, ligaments, and connective tissues will get tougher and better able to withstand the repetitive impact forces of running.
And stronger muscles don’t get as sore or break down as easily. With a runner-specific lifting program, you’ll recover faster from workouts and long runs (making training a lot easier!).
And it doesn’t take hours in the gym – just two sessions per week are all you need – to feel like this:
I don’t just feel better; I feel transformed – like a brand new runner. I’ve never run like this – with strength and without aches and pains. I’m excited to run and discover what improvements I can make.” – Rebecca

Lifting Improves Your Economy

Not only does a high-quality strength program prevent injuries, but it will help you run more efficiently.

That means you’ll use less energy to run the same pace or distance. Who doesn’t want that?
As your muscles get stronger and better able to recruit more muscle fibers, you’ll have a more powerful stride, improved economy, and a blazing fast finishing kick at the end of a race.
That’s because you’ll have more muscle fibers available to you – so if you get tired, your body has a larger fiber pool to choose from. 
The end result? Less fatigue, more power, and faster finishing times.

Lifting Makes You Faster

Stronger runners are able to more easily run explosively.

Other than delaying fatigue or preventing injuries, the other big benefit to lifting is that you’ll be able to sprint faster at the end of a race.
Several powerful factors make lifting a great tool for speed:

If you’ve ever struggled to finish strong at the end of a race – to find that “higher gear” to power through the finish – then the lifting workouts in this program will give you the strength to smash through your next finish line.

Soon, you’ll be passing all of your competitors before getting that new PB!
I ran a 7:00 mile, a minute faster then my previous PR. I’ve PRed my 5k and 10k multiple times over the last few months. My average pace use to be 9:00 – 9:30 and now it’s 8:00 – 8:30 with some runs averaging sub 8’s.
“Looking forward to more injury-free PRs over the coming years.” – Dan

The Ultimate Litmus Test...

I can show you all the reasons for lifting weights – from the overwhelming consensus of the exercise science community, to my experience coaching thousands of athletes, and the “down in the trenches” testimonials from athletes and coaches in sports around the world.

But I don’t want you to take my word for it. 
The ultimate litmus test is studying the training of elite athletes. 
From World’s Toughest Mudder Champion Amelia Boone, two-time double Olympic Gold Medalist Mo Farah, and World Champion steeplechaser Emma Coburn, they all spend time in the weight room getting stronger.
It’s like Olympian Dathan Ritzenhein told me during an interview:
The most important thing to being a good runner is developing your aerobic capacity but the longer you neglect the structure of your body the easier it is to get injured.
Running is most important to runners. But injuries await if you don’t get stronger…

If the best runners in the world are lifting weights – and you want to achieve YOUR potential – then you should be lifting weights, too.

It’s not just elite runners. How do regular runners benefit from strength training?

“I feel like a completely different runner”

I am an experienced trainer, coach, and post rehabilitation specialist and have to say that your exercise selections are spot on with what I use with clients. They work, I have seen them work first hand!”  Nick
“I’m running 4-5 days per week and have no pain in my hips, knees, or back. The advice you gave has given me the confidence to increase my mileage and now my legs feel stronger.” – Mike

Deb – a mom who escaped a long cycle of injuries

I feel like a completely different runner. I feel closer to how I felt as a college athlete!
I run more consistently with much faster recoveries now. With higher mileage and well-planned workouts, my running is smooth and I feel almost ‘injury-proof.’
I’m in a perpetual state of strong, smooth running and have very few truly bad days anymore. I finished the North Face Endurance Run (50 miles) full of energy and never lost steam.  Nothing aches except mild muscle soreness and I am ready to get right into marathon training. I won’t need a long recovery period.

Sarah – a frustrated marathoner to Boston Qualifier

My hips have never been this strong. Ever! All the kinks I’ve had for so long do not exist anymore and I am enjoying my runs so much more now. And… running sub 8:00’s easily!
This is the first time that I have been able to start a marathon cycle in 4 years. Every other time I wound up injured before I even started. If it were not for you I would not have realized the additional work that should be done. 
I’m looking forward to this training cycle and so are my hips, glutes, hamstrings and IT Bands! Thanks again, Jason.

Even though every runner will see incredible progress with the right strength training, some of us sabotage ourselves.

Do you hold yourself back by believing this myth?

Do You Make These Mistakes At The Gym?

“I already go to strength classes”

Fun, but ineffective!
Many runners are already doing some type of strength training.
Maybe it’s a Body Pump class at the gym, an early-morning “bootcamp,” CrossFit, or a P90X workout from the DVD set.
That’s certainly better than nothing. But it’s far from ideal.
It’s simply not how runners should lift
After all, the ultimate litmus test is how pro runners lift weights and none of them do P90X, Body Pump, or CrossFit WOD’s…
Strength training that has an aerobic or metabolic component isn’t focused exclusively on strength – and that’s putting you at a disadvantage.
You’re leaving speed on the table.
You’re increasing your injury risk.
You’re not getting as strong as you could be.
And I refuse to let you settle for sub-par training.

“I don’t have time for the weight room!”

There’s no doubt that finding the time for a high-quality lifting session (on top of your normal running schedule) can be difficult.
But the real issue isn’t whether you have time, it’s whether you’re ready to improve.
Do you love running? Do you want to take your racing to the next level?
Passionate runners like you will make a small sacrifice to transform their running.
You don’t need hours every week. You’re not a bodybuilder.
And you don’t need to hit the gym 4-5 times every week. Who has time for that?
All that’s needed to dramatically improve your strength, athleticism, injury resilience, power, and speed are two 30-45 minute sessions per week.
That’s it.
If you’re reading this, then you’re the type of runner who will invest the time, sweat, energy, and passion to discover your true potential.

“But lifting will make me bulky!”

No, it won’t.

First, look at runners like Shalane Flanagan, Galen Rupp, or Kara Goucher (actually, look at ANY pro or collegiate runner). 

Are they “bulky?” Of course not! And they all lift weights in the gym.
In fact, all that lifting makes them strong, ripped, and lean:

Let’s consider what’s necessary for hypertrophy, or muscle growth:

As a runner, especially one following this program, you will not be following a lifting schedule that prioritizes hypertrophy. And you certainly won’t avoid all catabolic exercises because running falls squarely into this category!
While you may occasionally have a calorie surplus, you won’t have the other two main ingredients for gaining muscle. 
Instead, this lifting program prioritizes strength – the ability to produce a high amount of force. And you’ll be running in addition to lifting, which makes muscle gain extremely difficult.
With that said, let’s consider a related but fundamentally different issue: body composition (the percentage of your total weight that’s made up of muscle, fat, bone, etc.).
If you’ve never lifted weights before, a strength training program such as this one may result in 1-3 extra pounds. 
But all weight is not the same. IF you gain weight (most people won’t) you’ll likely gain a small amount of muscle while losing a small amount of fat. 
The result is often a small increase in total bodyweight because muscle is denser than fat and the same volume of it weighs more.
But this trade-off (more muscle and less fat) is beneficial. You’ll be a healthier, stronger runner even if you end up weighing a few pounds more than you did previously.
So no, you won’t “bulk up.” But you will improve your body composition and most importantly, increase the strength, power, and resiliency of your muscles.
If you’re ready to leave the junk-science at home and train like an elite, you’re in the right place.


For the first time, I’m releasing a fundamental, easy-to-follow strength program for busy runners who are passionate about discovering their potential.

You’ll learn:

Simply Strong will show you exactly how to lift – the exercises, recovery period, and proper ordering so you can focus on runner-specific strength and speed.

We even hired a pro video team to record everything you need to succeed:
Elite runners Addie Bracy and Maggie Callahan

In just 8 weeks, you will be more powerful and ready to smash your personal bests.

Free Updates for Life

Once you invest in Simply Strong, you’re part of the family.
That means any updates, upgrades, or additions to the program are yours at no extra cost to you – for the life of the program.
In April, 2018 we rolled out a cleaner, more organized structure for the lifting workouts that results in faster page load times and easier viewing.

You’ll get administrative upgrades like this for free – as well as new interviews, workouts, and videos that are added to Simply Strong. It’s just the right thing to do.

What to Expect

Simply Strong is a self-paced, 8-week strength training program designed exclusively for runners by a USA Weightlifting National Coach (Randy Hauer).

If High Performance Lifting, our more comprehensive and advanced strength program, is too complex then Simply Strong is for you.
Based on fundamental strength movements important to the needs of runners, this program guides you through eight weeks of progressively more challenging weightlifting.
Pair Simply Strong with the final 8 weeks of a training plan and you have a recipe for your next Personal Best.

About Jason Fitzgerald

Jason Fitzgerald is a USA Track & Field certified coach and the founder of Strength Running – an award-winning blog with hundreds of thousands of monthly readers and a top-ranked podcast.

A collegiate runner at Connecticut College, he finished Top 10 in the 2006 New England 3,000m Steeplechase final and was a member of the 2002 National Championship-qualifying cross country team.
A 2:39 marathoner, he won the 2011 Morraine Hills Half Marathon, the 2012 Maryland Warrior Dash obstacle race, and the 2013 Potomac River Run Marathon.
Jason is Men’s Running Magazine’s 2017 Influencer of the Year, a member of Greatist’s Expert Network, and has been published in Runner’s World, Business Insider, Forbes, Health Magazine, The Washington Post, Competitor Magazine, The Huffington Post, and many other major media.
More importantly, he has helped tens of thousands of runners just like you get stronger, prevent more injuries, and race faster.

Our Team of Experts


Randy Hauer – USA Weightlifting National Coach

Randy has 30 years of coaching experience as a USA Weightlifting National Coach and has worked with some of Boulder, Colorado’s most talented distance runners on the Hudson Elite and Rojas Running teams. He’s a Master’s Olympic Weightlifting Medalist and member of the NSCA.

He is the brains (and brawn!) behind the weightlifting programming for High Performance Lifting. When your explosivity, strength, and power skyrocket in the coming months, thank Randy.

Maggie Callahan – Professional Distance Runner

Maggie is an elite runner training under Coach Brad Hudson on his Hudson Elite team in Boulder, Colorado.
She is the 2011 PAC 10 Steeplechase Champion and has Personal Bests of 10:03 in the steeplechase, 9:20 for 3,000m, and 1:16:56 for the half marathon. When you understand how to do a complex weightlifting movement, thank Maggie for demonstrating them!

Addie Bracy – Professional Distance Runner

Addie is an elite runner that also trains under Coach Brad Hudson on his Hudson Elite team in Boulder, CO.
She is an Olympic Trials qualifier in the Marathon and 10k and is the 2016 Mountain Running Champion. Addie’s Personal Bests include a 2:35 marathon, 1:14:03 half marathon, and 15:45 in the 5k. Along with Maggie, she will be demonstrating the exercises in High Performance Lifting.

Is Simply Strong Right For You?

I’m from Boston, so I want to be direct: this program is not for everyone.

If you’re unwilling to follow the workouts, track your progress, or you just want to look at the programming, do not join Simply Strong.
If you’re unsure if you’re able to lift weights – or don’t have access to a home gym or a gym membership – do not join Simply Strong.
But if you’re ready to discover your potential, I’m excited to welcome you to Simply Strong.
Soon you’ll be involved with a program exclusively created for Simply Strong by a USA Weightlifting National Coach. 
And, like Joanne, you’ll notice the difference:

Does any of the below describe you? Then you should join:

Runners who understand the transformative power of a running-specific lifting program are encouraged to join below.

These athletes understand the leverage they get from being stronger:

With fewer injuries, you can run happier and more consistently with less time off.

(And we all know that consistency is the secret sauce of successful running!)

With better economy, you’ll run faster at the same effort level.

(This “free speed” is yours for the taking if you’re ready to get it!)

With more strength, you’ll be able to powerfully finish strong in every race.

(There’s no bigger confidence booster than charging past your competitors!)

Join the Program Today

Join Now For Only $99

(Simply Strong is a one-time cost. You'll only pay once for the program and all future updates)
30 Day, 100% Money Back Guarantee!
Rest assured, we use an extended validation SSL certificate for maximum security.

You Have No Risk Investing in Simply Strong

Because if it doesn’t work for you, then I insist you get a complete refund.

My guarantee is simple: use this program and see for yourself if it works. If it doesn’t help you become a stronger runner, show me you followed the workouts and coaching lessons for at least two weeks and you’ll get a refund for 100% of the purchase price.
I’m completely confident Simply Strong will help you become a stronger, healthier, faster runner. While I can’t fully guarantee results, if you don’t feel like you’re improving then you deserve your hard-earned money back.
Simple as that.
But I think you’re more likely to see results like this: 
Your strength training works. I PR’d my half today by 20 minutes. Man, I can not thank you enough. I felt leaner, faster and confident the entire race.  I will recommend anyone who asks me to your site. Thanks again.” – Kyle
Wanted to say thanks. I can feel myself getting stronger as I progress. My wife is actually a Doctor of Physical Therapy and she is in agreement that the routine has been correctly structured and the strength exercises are optimal for my current level of post injury fitness.” – Drew
I am confident your strength training are the reason I was able to finish strong today. After my first marathon in 4:55 in October, I ran my second today in 4:21. I’m as motivated as ever.” – Dan
“I just completed 6 weeks of it and I PR’d by 9 seconds (20:03) in my 5k yesterday. I’ve noticed minimal aches and pains and I definitely seem to recover faster. In fact, yesterday I decided to do my Week 6, workout #2 *after* the race. This morning I feel ready to tackle a nice, slow long run.
I’m thrilled with what I am seeing so far. Thanks so much for this awesome program!” – Allison 

Frequently Asked Questions

Do I need a gym for this program?

Yes, a fully functional gym is required to complete the workouts in Simply Strong.

If you have a home gym, you’ll need a barbell with a variety of plates for added weight and a rack to complete all of the exercises.

You can also use a variety of dumbbells for the workouts in Simply Strong. A single, adjustable dumbbell like this option would also work well.

As long as you’re able to progressively increase weight, you’ll thrive in this program.

What’s the difference between Simply Strong and High Performance Lifting?

High Performance Lifting is our most comprehensive, advanced strength training program for runners. It’s 16 weeks and includes more complex weightlifting movements that may not be appropriate for everyone.

Simply Strong is more approachable. It’s less complex and offers fewer bells and whistles than High Performance Lifting (because of that, it’s far more affordable).

If you’re busy and don’t have up to an hour to lift weights (or you want a simpler, less demanding strength program), then Simply Strong is the right fit for you.

How much should I be able to lift before joining Simply Strong?

It doesn’t matter if you’re new to weight lifting! You’ll still be able to perform all of the movements and lifts included in the program.

Our approach – as recommended by a USA Weightlifting National Coach who works with elite runners – has you lift weight that’s appropriate for you (and nobody else).

We’ll build your skill gradually from Day 1.

How much time will I need to devote to Simply Strong?

Simply Strong has you in the gym twice per week for about 30-45 minutes per training session (though about half of your lifting workouts will take slightly less time).

In total, you should plan for about 1-2 hours per week to complete all of the workouts and gain the strength, power, and coordination from those sessions.

But in reality many of the sessions take much less time!

Is Simply Strong for trail runners?

Definitely. In fact, Addie Bracy (who follows similar programming from our strength coach Randy Hauer) is the 2017 Mountain Runner of the Year – and those mountain races are all on trails!

Trail running demands high levels of proprioception (knowing where your body is in space), coordination, and strength. A running-specific lifting program will deliver these benefits.

Lifting will also help you navigate the more frequent turns, varying terrain, changing elevation, and mid-race surges needed for successful trail running.

I’m injury prone. Will I get hurt lifting?

Just like running, lifting weights has a certain amount of injury risk (as does almost every physical activity!).

But we have a 3-point approach to lifting safely:

First, we purposefully avoid explosive movements like Olympic Lifts that have a higher injury risk.

Second, we show you how to hold the bar, what grip to use, and how to handle every implement in the gym in the safest possible manner.

Third – most importantly! – we’re absolutely adamant about proper lifting form.

That’s why we have detailed descriptions of every lift and HD video demonstrations with two separate angles so you’ll learn the form necessary to stay healthy.

We hired a professional video team to make sure every lift was recorded in HD quality with two distinct views – leaving nothing to chance.

Is Simply Strong for seniors?

Yes, Simply Strong can successfully be used for Master’s runners or seniors. In fact, Randy uses this programming with some of his runners who are in their 70’s!

The only consideration that runners in their 60’s or beyond should consider is recovery. It may take longer to recover from your weightlifting (just like running), so you’ll need to lift less weight.

But strength work is universal. And strength – as a physical skill – is even more important for older runners.

Even if you’re an older runner, you’ll notice the difference.

Is Simply Strong for women?

Of course!

Addie Bracy (the 2017 Mountain Runner of the Year) and Maggie Callahan (the 2011 Pac 10 Steeplechase Champion) model the exercises in the program. They know the exercises because they perform similar programming with Randy Hauer in Boulder, Colorado.

Women are featured prominently in Simply Strong because not only are the exercises appropriate for women – they’re highly beneficial for women.

I already lift. Why should I join?

There are many types of lifting that are simply not ideal for runners:

Some strength work is better than no strength work.
But I want you to reach your potential. And that demands more specific training.
Simply Strong will give your strength training an upgrade, showing you the routines that will help you reach the highest levels of performance possible.
And I always want the best for you.

How Will Lifting Change You?

Hear From Real Runners Just Like You

Christie: “There isn’t a price on that”

I was surprised that I could feel myself getting stronger without spending a lot of time in the gym. I also saw my training runs not only improve in time, but also how I felt during the run and after. 

My ITB doesn’t bother me anymore and I’m running farther and faster than I ever thought I would be able to. I feel hopeful, excited, and happy about looking into the future with running. There isn’t a price on that.

Alex: “A remarkable change in how I feel”

I’ve noticed a remarkable change in how I feel. The strength in my hips and glutes is the highest it’s ever been, including my competition days in college. This leads to a much more stable feeling when I’m running. 

I’d be lying if I said that I’m not really happy with the changes that I’ve seen in my body. I can really sense where my hips and glutes were weak before when I thought running alone would make them strong.

Rik: “I beat my 10k PB by almost 2 minutes!”

I had been with a coach but strength training was not part of the program. At the end of long runs my form would suffer and my knees and hips would be tender.
After starting to strength train, my recovery and ability to tackle hills has improved and the strength helps my form. I also actually beat my 10k personal best by almost 2 minutes last week which was a real surprise!

Aimee: “I reached all of my goals and qualified for Boston”

I still can’t believe how much stronger I feel less than a year after the worst running injury I ever experienced. My goals going into the marathon evolved because I felt stronger. I’m happy to report that I reached all of my goals – I crushed my first marathon time by a whopping 38 minutes and qualified for Boston.
My marathon recovery was dramatically faster than my first, with soreness subsiding by day 3 post-race.

Join Simply Strong Today

Join Now For Only $99

(Simply Strong is a one-time cost. You'll only pay once for the program and all future updates)
30 Day, 100% Money Back Guarantee!
Rest assured, we use an extended validation SSL certificate for maximum security.

P.S. Jason is personally available to answer your questions about Simply Strong. Click here to send a question