Runner Strength and Conditioning Coaches

Strength and Conditioning programs for short and long-distance Runners


Your Running Strength and Conditioning Coach

Our strength training philosophy is to build a strong foundation to be injury free and ready to play, train and compete. We focus on mobility, stability, agility, balance and coordination alongside improving strength, speed and power.

Runner-designed Strength and Conditioning 

Train for strength and power with Run Ready Melbourne rather than bulking up with big muscles as a runner.  Our strength training program aims to get you acclimated to manipulating your weight while improving strength proficiency and body awareness, resulting in enhanced mobility, balance, and speed. Strength and conditioning training for runners can help you avoid injuries by correcting muscular imbalances and enhancing muscle activation, as well as improving running biomechanics efficiency. 

Strength and Conditioning For Runners

Strength training can help you achieve your goals, whether you want to get quicker, stronger, or reduce weight. Here are a few ways that strength training might help you improve your running.

Increased Stamina and Less Fatigue

Strength training prepares your body to withstand the strains of running. Your muscles will be able to work for extended periods of time before becoming weary, allowing you to keep your ideal running form. Undergoing strength training with Run Ready Melbourne will develop your muscles and prevent you from getting cramps in the last legs of the race. 

Greater Speed

By striking the weights, you can improve your speed. Strength training at Run Ready Melbourne is an important part of a runner’s routine since it strengthens muscles and joints, which can help them run faster and avoid injury. Your tendons get stiffer and springier as a result of strength and plyometric exercise, making your stride more efficient. Neuromuscular considerations are likely to improve sprint speed as well. Sprint speed and efficiency increases are what allow you to race quicker when combined.

Better Running Efficiency

Strengthening your core can aid in the improvement and maintenance of your running form, resulting in increased efficiency. By enhancing neuromuscular coordination and power, strength training has been shown to increase running economy (the amount of oxygen your body consumes at a given speed). As a result, your stride will be more efficient, taking less energy to move. This is especially crucial for athletes training for long-distance events, as even little efficiency gains can add up over thousands of miles.

Reduces Risk of Injury

Squats, single-leg hops, and core exercises are just some of the exercises of Run Ready Melbourne’s strength and training program for runners that can help prevent lower-body injuries while also improving performance. When it comes to preventing injury, leg workouts are very important: These exercises strengthen the muscles around the knees and hips, two places where runners frequently have issues. Stronger core and leg muscles mean you’ll be able to keep your proper running form for longer, reducing back pain injury and other problems linked to bad running technique.

Strength in Running

Our Strength And Conditioning Philosophy

Our strength training philosophy is to build a strong foundation to be
injury free and ready to play, train and compete. We focus on mobility,
stability, agility, balance and coordination alongside improving strength,
speed and power.
Our teen strength program focuses on building a strong and robust body
with age appropriate exercise prescription. Balance, coordination and
sound landing competencies are key focuses of this program
We aim to educate our clients on the importance of regular and
consistent strength training, and what a good strength training session
looks like.
We have the expertise to prescribe for the individual and their goals and

Train With A Qualified Strength And Conditioning Trainer


All staff have been qualified through ASCA (Australian Strength & Conditioning Association)

OurStrength and Conditioning Coaches

Nick Bowden

Nick Bowden

Exercise Science Graduate Degree, Level 2 ASCA, Level 4 IAAF Athletics Coach

Jo Bowden strength and conditioning coach melbourne

Jo Bowden

Exercise Science Graduate Degree, Level 1 ASCA, Level 2 Aths Coach with Athletics Australia

Run Ready coach -.Luke Hall

Luke Hall

Exercise Science Graduate Degree, Level 2 ASCA, currently completing a Masters of High Performance

Run Ready coach - Aiden Harvey

Aiden Harvey

ASCA Level 1, currently completing Exercise Science degree

DOHA - QATAR - OCT 1: Ben Buckingham (AUS) competing in the men 3000m steeplechase heats during day five of the 17th IAAF World Athletics Championship

Types of Runners for Strength and Conditioning Program

Endurance Runners

Track runners, road runners, and cross country runners are the three most frequent forms of long-distance runners, and they are all defined by their terrain — all-weather tracks, roads, and natural terrain, respectively. In athletics, long-distance running refers to footraces ranging from 3,000 meters to 10,000, 20,000, and 30,000 meters, as well as the marathon, which is 42,195 meters long. Cross-country races can be completed over similar distances by long-distance runners. at Long distance running places a lot of impact forces on the body, therefore incorporating a regular strength and conditioning program at Run Ready Melbourne can help you to endure those pressures and run powerful mile after mile.


A sprinter is an athlete who competes in short distances at high speeds, typically 100 meters, 200 meters, or 400 meters. Professional sprinters compete in tournaments such as the Olympics and the World Championships to make a living, but they also compete in smaller, more localised meets to supplement their income. A sprinter’s body is built for speed and power, whereas a marathon runner’s body is built for long, slow endurance. You’ll need explosive strength in your lower leg to generate a lot of force. You’ll need reactive strength for stiffness in order to use it. The good news is that research has shown that being stronger coincides with getting faster in most cases. Run Ready Melbourne’s strength and conditioning program for runners can get you ready for that explosive burst of speed during races. 

Recreational Runners

The purpose of recreational running is to enjoy the run, which is accomplished by going at a slower speed, allowing you to reap all of the health benefits and exercise of running without the stress that comes with training for a specific race or goal. A recreational runner is defined as someone who had been running for at least 6 months and had completed at least one weekly sessions. At Run Ready Melbourne, strength and conditioning for runners focuses on toning muscles and strengthening structurally weak parts of the body. When you run properly, you automatically strengthen the muscles that support you while relaxing the muscles that aren’t used for speed. 

Exercise Physiology

Exercise physiologists evaluate, plan, and implement exercise programmes for chronic diseases and injuries such as cardiovascular disease, diabetes, osteoporosis, depression, cancer, and arthritis, as well as assisting in the restoration of full physical function, health, and wellness.

The study of the body’s reactions to physical exertion is known as exercise physiology. Changes in metabolism and physiology in various parts of the body, such as the heart, lungs, and muscles, as well as structural changes in cells, are all part of these responses.

Exercise Science

Sports science may be traced all the way back to ancient Greece. Galen, a well-known ancient Greek physician, wrote 87 books about how to enhance one’s health (diet), cardiovascular fitness, and physical strength. The application of scientific knowledge to sports activities is known as sport science. In preparation for events and competitions, sport science attempts to help athletes enhance their performance and endurance while lowering the chance of injury.

It’s used to help athletes, the elderly, and everyone in between determine their strengths and weaknesses so that a training programme may be personalised to them.

Sports scientists keep athletes up to date on the newest training regimens, testing, and preparation. Sports science is at the centre of our strength and conditioning programs for all sports, not just cricket. 

Strength and Conditioning Training for Runners

Our programs are made specifically to the sport, but also to the athlete and their goals, weaknesses, strengths and limitations. 

Strength training has three benefits for runners: it avoids injuries by strengthening muscles and connective tissues; it improves your running economy by promoting coordination and stride efficiency; and it helps you run faster by enhancing neuromuscular coordination and power.

On low volume training days or rest days, middle and shorter distance runners should aim for 2-3 times a week. Longer distance runners should practice strength blocks, first developing a strong foundation and then decreasing strength training volume as their running volume increases.

According to studies, explosive strength training improves your economy and muscle power, allowing you to run a 5K faster. This allows you to improve your speed and create a powerful finishing kick, as these are crucial for faster running. Building strength and power will allow you to activate critical muscle groups more easily when running, allowing you to maintain a faster pace. Reduce your chances of getting hurt. Muscle and connective tissue strengthening assists us to keep our running form for longer.

Strength training is essential if you want to improve as a runner and go faster and/or farther without injury. Strength training in general is beneficial, but specific strength training that improves the muscles' capacity to perform as they do while running is the most effective. Muscle strength is defined as the ability to apply force against resistance for a brief length of time, and it is required to complement and aid endurance training. Muscle strength increases the intensity of a performance, whereas muscular endurance increases the duration. Run Ready Melbourne has tailor-fit strength and conditioning programs for runners of all types. 

In athletic programs, the function of the strength and conditioning coach is crucial. He's in charge of making sure that every athlete who gets onto an athletic field is physically prepared for what they're going to perform and that they can deliver 110 percent of their effort in every second of their sport. Performance-based clientele and athletes of all ages and ability levels are trained by strength and conditioning instructors like those at Run Ready Melbourne. A strength and conditioning coach's knowledge can aid in improving motor skills, increasing performance, and reducing injury.

Aerobic and anaerobic conditioning is an integral part of any track athletes' total preparation. The aerobic system must be capable of providing enough oxygen to the muscles. Lactate builds up and eventually shuts down the muscles if it can't get rid of it. Building speed necessitates the development of strength, stability, balance, and agility. Sprinters with a strong core and lower body will generate more power and be more explosive. Sprinters benefit from resistance training because it permits their muscles to contract naturally and quickly.