Strength & Conditioning Program for Runners

SMALL-GROUP FITNESS SOLUTION FOR RUNNERS

Welcome to the “Propelled Runner” 8-week Strength and Conditioning Program for runners! Designed specifically for runners looking to enhance their resilience and tackle challenging terrains, this comprehensive program integrates strength training, injury prevention, and conditioning techniques to optimize your running performance.


Elevate Your Running Game with the "Propelled Runner" 8-Week Strength and Conditioning Program for Runners

Why Strength and Conditioning for Runners?

Benefits of Joining the Propelled Runner Program

Running, especially over tough terrains, demands more than just endurance. Strength and conditioning training plays a crucial role in improving running efficiency, reducing injury risk, and enhancing overall performance. Incorporating these elements into your training regimen can help you become a more resilient runner capable of handling diverse and challenging running environments with ease 


This program is designed to help runners in several ways:

  • Injury Prevention: Strengthening muscles, tendons, and ligaments can reduce the risk of common running injuries like shin splints, runner's knee, plantar fasciitis and Achilles tendinitis
  • Improved Running Economy: Stronger muscles contribute to better running form and efficiency, allowing you to run faster with less effort
  • Enhanced Endurance: Strength training can increase your muscle endurance, enabling you to sustain higher intensities for longer periods
  • EDUCATION!: Strength training for runners is only beneficial IF done correctly. Our trained fitness experts are there to guide you along the way. Better exercise technique = less likelihood of injury

Program Overview:

The Propelled Runner strength and conditioning program is meticulously crafted by Propel Active’s healthcare/fitness experts. Here’s a breakdown of what you can expect over the next eight weeks:

  • Basic Strength Training: Introduction to fundamental exercises targeting key muscle groups used in running, such as squats, lunges, and core exercises.
  • Progressive Overload: Gradually increasing the intensity and volume of exercises to build strength and endurance.
  • Running Technique Education: Focusing on improving running form, including cadence and stride length optimization
  • Terrain-Specific Training: Incorporating exercises that simulate challenging terrains, such as hill sprints
  • Plyometrics and Agility Work: Enhancing power and agility with plyometric exercises and agility drills to improve your ability to handle uneven surfaces and sudden changes in direction
  • Expert Guidance: Receive professional guidance from Propel Active’s team of healthcare and fitness experts. Each exercise and training module is backed by scientific research and tailored to the needs of runners

We're here to help

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Frequently Asked Questions

  • What is the Cost?

    The Propelled Runner Strength & Conditioning Program is an 8-week program. The cost for the full 8-weeks is $120+HST, which works out to be $15/class. If a spot is available, we do allow "drop-ins" at $25/class. 

  • Can Sessions Be Billed Through My Insurance?

    This program is classified as a "fitness" service. It therefore cannot be billed as a "healthcare" service. 


    However, we agree that Exercise is medicine! Over a hundred chronic health conditions can be positively affected by exercise. If you are Maddie's patient and runner-specific strengthening is a part of your plan of care, you could bill one-on-one sessions with Maddie under physiotherapy.

  • Do I Have Lift Weights Regularly Before I Join?

    While experience lifting weights is an asset in this runner-specific strength and conditioning class, it is not necessary. You will be under the supervision of a healthcare and fitness expert who will ensure you exercise with proper form. Modifications to exercises can also be made on the fly.

  • How Long is Each Session

    These are 50-minute long sessions.

  • Do We Offer One-On-One Fitness (Personal Training)?

    YES! Check out our personal training services page for more information or  call us 

Book An FREE Fitness Consultation

Call Us:  (905) 333-5665

Flexible contact options to get you flexible again.

Give us a call, send us an email or book your appointment online.

Core Services

Services you can trust to keep you moving

Chiropractic

Focuses on diagnosing and treating musculoskeletal issues, especially spinal conditions, through manual adjustments.

Physiotherapy

Involves exercises, manual therapy, and techniques to improve mobility, alleviate pain, and enhance overall physical well-being.

Rehabilitation

Comprehensive approach to restoring function and independence post-injury, illness, or surgery, utilizing various therapies.

Message Therapy

Hands-on techniques to manipulate muscles and soft tissues, promoting relaxation and addressing musculoskeletal issues.

Sports Injury Care

Specializes in preventing, diagnosing, and treating injuries related to physical activity or sports for optimized recovery.

Active Release Therapy

Hands-on approach targeting soft tissue dysfunction, breaking up scar tissue to improve range of motion.

Medical Acupuncture

Involves inserting fine needles into specific points to stimulate natural healing processes, addressing pain and inflammation.

Pregnancy Care

Focuses on supporting women during pregnancy, addressing musculoskeletal issues, and promoting a healthy, comfortable pregnancy journey.
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