the Run Club that strength trains

A program by Hannah @ Hanphysio, on the Ripple app.

Strength training for runners, programmed by a physiotherapist, Hannah Antony, BKin, MPhty.

What do you get?

• The workouts are 2 days a week, so you can fit them around your running schedule
• A new block is uploaded to the app every 6 weeks
• A new mobility class is included with each block, and past mobility classes are added to the on-demand library.

For any runner.

Why Strength Train?

• Reduce sports injuries and overuse injuries
• Improves tendon stiffness needed for running – like the Achilles tendon and Patellar tendon
• Increases max speed and power by training for strength and explosiveness
• Helps increase bone mineral density to help reduce risk of bone injuries like Bone Stress Injuries
• Improves running economy
• Helps improve fatigue resistance and durability

Work on all dimensions of being an athlete:

Here’s how strength can help you be a better athlete:

• Fatigue
  • Resisting performance loss over the duration of your run 
• Durability
  • Maintain performance over long efforts and repeat efforts
• Resilience
  • Handle hard training demands and be able to handle the loads week after week, year after year
• Robustness
  • Be able to do more than only your target run

20-30 minute workouts, twice a week, focused on strength for runners.
The goal is consistency. You only need some space, some weights, and this program, to reduce injury risk and feel better running.
For any runner. There are runners from all over the world joining in looking to be a better runner – for races, for fun, and for longevity.

Frequently Asked Questions (FAQs)

How do I fit the workouts in with my runs?

Running is the main character! If possible, you should be fresh for your runs and then strength training is planned around your runs. 

Do I do the workouts on the same day as my runs?

You can! As a general principle, you would want to do your run before your strength training, but if your schedule only permits for a workout before your run, then it is still better to get some strength training in than skipping it completely.

When are new workouts available?

A new block is uploaded every 6 weeks. A new mobility class is uploaded with each new block.

The key is slow build up over the 6 weeks, and ultimately, life usually impedes on a week of training. 

What does each workout involve?

We start with a consistent warm up.

Then you will have either plyometric exercise or a power exercise to work on spring and explosiveness.

Next is a motor control or coordination exercise that works on stability and running patterns.

The main strength exercise is where you will try to lift heavy – a knee dominant or hip dominant exercise like a squat or lunge.

Last is the accessories block to add in calf, core and upper body work to strengthen all the muscles and joints needed for run!

What if I have a race on the calendar?

Listen to your run coach, but as a general rule, you can taper your strength training down to 1 day a week in the month leading up to the race and then reduce it to 0 days a week, or keep the 1 day a week of light workouts in the 2 weeks before your race.

What equipment do I need?

To build strength overtime, it is useful to have weights or dumbbells as bodyweight exercises are not hard enough to get the changes we want! You can start bodyweight, then invest in a few dumbbells over the course of the year!

What if I have an injury?

If you have an injury, I always recommend to be assessed by a healthcare professional.

If you are dealing with a just some soreness or an older injury, I have many injury rehab programs on the other side of the app!