Gym Base is the latest programme on the Running Buddy app, designed for runners to build fitness over winter. It features compound lifts with barbells, hex bars, and dumbbells to progressively enhance strength for runners.

Don’t let the heat slow you down! 🥵💨 Hydrate, adjust, and keep chasing those goals! 🌞🏃‍♂️

Sitting at a desk for extended periods of time is unavoidable for a lot of people. If that’s you, you should have strategies to help. 1️⃣ Alternate to a standing desk .2️⃣ Walk at lunchtime.3️⃣ Slot exercises like this in during your working day . Give them a go today 👊

Maximal strength and force development can be effectively improved in a single session by combining a heavy activity with a similar plyometric exercise. This 'complex pair' method is especially useful for runners.

Being interviewed by runners who are unsure about strength training is an excellent platform to explain why I think it's so important. Brian and Damian ask the questions all runners want to know the answers to.

“Up to 19% of male and 45% of female athletes worldwide demonstrate disordered eating behaviours”. @meganmaurice provides good insight here to what’s a more prevalent problem than widely recognised. Should be on the radar of physios and S&C coaches 🚨.

Runners 📣 . Here's a 4 exercise workout that only needs bands and dumbbells. 1) 4 hops each side.2) 8-10 split squats each side.3) 10-15 banded push ups.4) 10-15 weighted heel raises. 2mins rest and repeat x 3-5 rounds ✅ . You hit key muscle groups and movement qualities 👊

You’ve got your running goals for the year but do you have the plan to reach them? . Let Running Buddy take care of your strength work. Designed by an S&C coach, physio and 2.47 marathon runner.

“Micro Workouts” are your friend if you're a runner. Fitting strength training around your run is an effective strategy to ensure you’re getting the work done and reaping the benefits of strength training 💪. Included here on the Running Buddy app.

Poorly managed calf injuries can write off your whole season. or longer. This article outlines what I recommend from the moment of the injury to the first race back. 16 exercise videos and a return to running programme.

Runners 📣 . Here's a simple trio of exercises that can get you started. 1) Rearfoot elevated split squat (8-10 each leg). 2) Rebound jump (5 reps max height). 3) Elevated single leg heel raise (10-15 each leg). Complete three rounds total. 2 mins rest between rounds.

Runners should incorporate strength training into their routines. While many are aware of this, not everyone knows how to start. Instead of relying on random online workouts, a structured program is more effective. That's why I've created Running Buddy.

Runners all over the world are following Running Buddy strength programmes. The reviews speak for themselves. Check them out below ⬇️ . While you’re there, see if you think Running Buddy is the right fit for you.

As a runner myself, I know the challenge of balancing training with work and family. That’s why I create practical, effective programs that fit into your life—whether you’re training for your first 5K or your next marathon.

For the past 8 years, I’ve worked as a chartered musculoskeletal physiotherapist, treating injured runners and designing strength plans to help them come back stronger.

I’m passionate about helping runners perform at their best and stay injury-free with high-quality, affordable strength and conditioning programs. With a BSc in Sport & Exercise Sciences and an MSc in Physiotherapy, I’ve spent 15+ years helping people improve their health.

Hey everyone, I’m Patrick Carroll, the creator of Running Buddy! Since we’ve had so many new followers recently, I wanted to take a moment to re-introduce myself. 👋

Runners, don’t skip strength training! But how many sessions per week is optimal? We’ve got the answer! 💪🔥

📣 Autumn Marathon runners 📣. Running Buddy’s plans cater to both, ensuring no excuses, there are 3 distinct levels of training from beginner to those with a fair bit of experience in gyms. Learn more about it in the link below.

Are you planning an autumn marathon in 2025?. This blog details why I pulled the plug at the 35km mark of the Rotterdam Marathon 2025. My first marathon DNF.

I strongly endorse this 👇