Online strength training programs have grown like crazy in the last few years. This means that there are endless options out there so it’s more important than ever to find one that fits your needs, what you have access to, and your goals!
Strength training for runners is increasingly part of most standard running plans (at least for all our athletes).
There are a few things that matter most to me when it comes to online strength training:
- Qualified person providing the movement, so I know that it’s safe.
- Workouts that fit in to a distance running schedule (i.e. not so taxing you can’t run again).
- Movements that engage the core as often as possible.
Best Online Strength Training Programs
Strength training doesn’t have to be complicated. Whether it’s at a gym or at home with dumbbells, you need to find what works best for you.
Thus many of the people I’ve gravitated to aren’t creating workouts that require crazy equipment, but instead things we have at home or utilizing body weight.
I’ve decided to include a few different kinds of options, so you can opt for the place where you prefer to find content.
With Instagram, I love that I can use the save feature or know that many of these people will be publishing something new every single week. Plus, having them in my feed not only gives me ideas but reminds me to stay consistent with showing up for my strength workouts…even if I’d rather be running.
On the other hand, an actual platform or app where you can search by type of workout or a certain body part is one of the online tools that I also lean on!
Clear out a small space, throw on a pair of appropriate shoes like the Chargefeel Shoe and get to working out!
Remember that to actually build muscle or get stronger you need progressive overload. So following a plan is the best way to make that happen.
1. Danielle Pascente – HIIT Training
At first, I was freaked out by her workouts because she is a BEAST who loves HIIT. But of course, those things we may dislike doing are the best for us, right??
Lucky for me, she’s become a great friend, and that inspires me to keep pushing boundaries.
You can now access her different programs from her website and even follow her workouts in her recently launched app DPFIT. Danielle has a number of fantastic guides and challenges that you can buy and go get your sweat on.
Those programs have a crazy loyal following which means that you can easily find community and connection with others doing these sweatastic moves.
She loves a good burpee, but honestly reminds me quite often in her content the key to getting that fit fierce runners body is picking up weights. Also she gets all the credit for me trying to add box jumps in each week (even if they’re still real small).
- Workouts include weights to help you increase strength
- Programs include a great community and tips on mental shifts
- Most workouts include some plyo – she provides a lot of modifications as well
As a certified trainer, she’s constantly brushing up on her knowledge to provide smart training.
2. Run To The Finish – Strength Training for Runners
When it comes to strength training for runners, you don’t necessarily need a different workout. BUT personally, I’ve found that I get in enough cardio, so I want my strength sessions to largely be weights based and not HIIT style.
I want to provide the strength you need to remain injury free, run faster and lose some fat if that’s the goal…while still getting in all of your runs!
After over a decade as a running coach, I require all our athletes to strength train! And with a team of 9 coaches, we have been able to create a wide variety of programs based upon where each runner is at.
- 30 Day Core -10 minutes of abs, hips and glutes
- Beginner Strength Training – 2 days of full body with dumbbells
- Progressive Body Weight Strength– 8 week progressive bodyweight program
- Intermediate Strength Training – Upper, Lower and full body dumbbell days
- Heavy Lifting for Runners – 12 week intense program to build strength
3. Jason and Lauren Pak– Video Modifications
This is an Instagram account that truly helps to break down the movements to meet you where you are. Their videos are great because they will often have two ways to do every movement and also show you what muscle is being worked (or more accurately what muscle you should be working to help you do the moves right).
Beyond the TONS of free workouts they share in feed, you can head to their website where they have free resources and different programs that you can purchase and follow.
- Great modifications
- Variety of strength and mobility workouts
- Good tips on form
4. FitOnApp – Free App
When the aforementioned Danielle began creating workouts for this app I was intrigued and then they made the whole dang thing free!
Here again, you’ll have access to a whole variety of workouts and intensities, plus you can participate in monthly challenges if those excite you or connect with friends or sign up for a class at the same time as others.
I don’t love that I have to rate every class when I finish to get to anything else, so um I just close the app. And I find it really weird they have “toning” and “strength” as separate workouts…it’s the same thing.
- Easy to select from different lengths of workouts
- Yoga, mobility, stretching
- Strength in a variety of formats
If you want a progressive program to really follow for progress, you will need to pay for the Pro version.
5. Melissa Kendter – Hybrid Training
Melissa is one of the trainers on the Moves App. I found her as always via Instagram and have saved a number of her workouts already!
I like that she shows how to use heavy weights and also talks about running, basically my jam. She calls it hybrid training.
- Workouts can be done at home or gym
- Variety from heavy lifting to low impact
- Great form and technique
Jump on her Instagram to get a TON of free workouts and then you’ll be ready to dive in to the app for a structured program.
8. Peloton Classes – Live Workouts for Motivation
No online strength training article would be complete without mentioning the juggernaut that has inspired so many companies to improve their online workout programs!
I’d say 1 out of every 8 athletes who comes to us for run coaching is currently using Peloton for some of their strength training. And I’m totally fine with that!
- Easy to select the length of workout
- Great energy and full follow along videos
- Monthly price includes workouts for your bike or treadmill
- Not ideal for heavy lifting or really muscle building
- Doesn’t have a good system for following a long term plan to build to a goal
7. Apple Fitness+ – Workouts to Fit Any Schedule
If you own some sort of Apple device, you can get access to the hundreds of classes available on the Apple Fitness platform.
Classes range anywhere from 5 to 45 minutes and they even add new classes every week.
As you settle into a routine, the app will start to make recommendations based on the types of workouts, instructors and even music to help keep you motivated and making progress.
You can even create your own schedule to help keep yourself accountable and track your progress.
- Workouts can be completed at home or gym
- Follow along videos with modifications
- Monthly price and if you’re a new subscriber you can get your first month free
- If using an apple watch, you can get real time metrics, even a countdown clock for intervals
8.Streetparking – At Home CrossFit
If you’ve found past success with workouts like CrossFit then this program is going to appeal to you. While you will need to build up your at home gym equipment over time for the maximum benefit, you can get started with just dumbbells.
Most workouts are 20-25 minutes of heavy lifting and plyo movements.
I do appreciate that they have a specific postpartum program!
They’ve also become well known for having a great online community. And I get it…misery loves company. It’s why runners share our workouts on social media too!
9. The Run Experience
Not only will you find workouts on their YouTube channel, but you’ll likely get sucked in to some of the other tips on form and injury prevention.
Let’s just say if I didn’t love RunToTheFinish so much, I wish I’d been part of this site as they ramped up because I believe in what they’re doing.
10. Centr– Video Guided Workouts
You can use the Centr app and workout almost anywhere.
There are a variety of workouts that you can choose from such as pilates, yoga, bodyweight exercises, HIIT and even meditation!
When going through and picking out a workout, you can select from beginner, intermediate and advanced so that the class will be more personalized to your fitness level.
- Workouts are self-guided (with instructional videos) or a class that is led by an instructor
- You can follow a program anywhere from 6 to 13 weeks
- App is easy to set up and use
- Multiple plan options available, and even a 7 day free pass!
Sometimes a little switch up is what you need to put the FUN back in training. And doing other forms of cardio can indeed make you a much better runner.
Looking for more training tips?
- Beginner running tips
- Sprint Benefits – Key for Fat Loss
- HIIT Running Workouts
- Treadmill Training Guide
Other ways to connect with Amanda
Instagram Daily Fun: RunToTheFinish
Facebook Community Chatter: RunToTheFinish
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