About the Program
While some older runners might hesitate to start strength training at their age, there is no time limit when it comes to building muscle. This practice benefits people of all ages by promoting both injury prevention and joint protection.
Muscle mass begins to naturally decline beginning in your 30s, causing muscle imbalance and reduced running economy. Strength training helps to prevent common running injuries by fighting off that loss, leading to a stronger stride and increased explosiveness. Some good strength movements that help with injury prevention and muscle growth include squats, planks, lunges, and deadlifts.
In Runner’s World Guide To Strength Training, an exclusive video program hosted by Winnie Yu, PT, DPT, CSCS, you’ll hear expert tips on building and keeping muscle strength as you age. (Watch our Why You Need Strength Training As a Runner chapter for more details about getting stronger to maximize running performance.) Working to avoid injury at 50-plus is one of the best things you can do for your body, as it ensures that you can run strong and healthy- for as long as you want.
Who Is This Program For?
The Runner’s World Guide to Strength Training is perfect for any runner looking to get faster, improve their running economy, and avoid injury. New to strength training? This program will walk you through all the main movements you’ll benefit from most as a runner. Then, put those moves into action with six guided workouts, which also feature modifications for beginners.
Guided Strength Workouts
The Runner’s World Guide to Strength Training features six follow-along video workouts designed specifically for runners. Using the main movements mastered in the program, each workout lasts 30 minutes or less, includes a warmup and cooldown, and can fit right into your running schedule. Runner’s World+ members get access to these workouts along with hundreds of others on demand via the All Out Studio app.
Meet Your Coach
A born and raised New Yorker, Winnie Yu is an experienced runner who is passionate about endurance sports. As a sports and orthopedic doctor of physical therapy and certified strength and conditioning specialist, she understands the importance of strength training for runners and how it can prevent common injuries such as knee pain, hip pain, ankle pain, IT band syndrome, and more. To help the NYC running community improve their performance and prevent injuries, she offers strength classes specifically tailored for runners. Yu strives to empower patients and community members alike to pursue a healthy and sustainable lifestyle.
How This Program Will Improve Your Runs
- Prevent Injuries: Learn the key movement patterns and strategies to minimize the risk of sidelining aches and pains common for runners.
- Boost Efficiency: Improve your running mechanics, including arm swing, single-leg stability, and turnover, to become a better, faster athlete.
- Improve Performance: Make running faster for longer feel easier.
- Strengthen Key Muscles: Build up weak areas, including the glutes, core, and calves, for more efficiency on the run and reduced risk of injury.
- Promote Postural Endurance: Maintain proper running position for longer with less effort.
- Better Mobility: Improve your range of motion to promote a more effective stride and reduce your risk of injury.
- Support Longevity: Maintain comfort on the run and encourage a lifetime of miles.
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Join the Runner’s World+ Community
Runner’s World+ is a tight-knit community as passionate about running as you are. Along with The Runner’s World Guide to Strength Training, here’s just a glimpse at what we offer:
Mallory Creveling is an ACE-certified personal trainer and RRCA-certified run coach, who also holds certifications in kettlebell training, sports performance, and more. She has more than 15 years of experience covering fitness, health, and nutrition for a wide range of publications, and nearly 10 years of experience as a trainer and fitness instructor. Mallory stays on top of her continuing education in fitness, as well as the latest science in wellness. She has worked with some of the best experts in their medical fields, and regularly interviews researchers, trainers, athletes, and more to find the best advice for readers looking to improve their performance and well-being. As a freelance writer, Mallory’s work appeared in Women’s Health, Self, Men’s Journal, Reader’s Digest, and more. She has also held staff editorial positions at Family Circle and Shape magazines, as well as DailyBurn.com. A former New Yorker/Brooklynite, she’s now based in Easton, Pennsylvania.
Director of Content Operations Runner’s World & Bicycling
Brian has spent 15 years focused on creating compelling news, health, and fitness content—with a particular interest on enthusiast activities like running and cycling. Along with producing The Runner’s World Show podcast, Brian oversees video content series like How to Master the Marathon and The Bicycling Guide to Weight Loss. He’s coordinated coverage of major events like the Paris Olympics, Boston Marathon, New York City Marathon, and Tour de France, with an eye toward both the professional race and the engaging stories readers love.
Kristen Wagner joined the Runner’s World and Bicycling team as a senior health & fitness editor in November 2024 with a decade of magazine editorial experience. In her role, she prioritizes content that supports the brands’ marquee video programs and works closely with members on exclusive Train With opportunities. Since joining the team, Kristen has caught the bug for running! She completed her first 5K and looks forward to accomplishing longer race distances. Passionate about all things wellness, Kristen enjoys Pilates and long walks with her dog, Koda.
LinkedIn
A born and raised New Yorker, Winnie Yu is an experienced runner who is passionate about endurance sports. As a sports and orthopedic doctor of physical therapy and certified strength and conditioning specialist, she understands the importance of strength training for runners and how it can prevent common injuries such as knee pain, hip pain, ankle pain, IT band syndrome, and more. To help the NYC running community improve their performance and prevent injuries, she offers strength classes specifically tailored for runners. Yu strives to empower patients and community members alike to pursue a healthy and sustainable lifestyle.
