PERFORMANCE
PROGRAMS FOR
RUNNERS
Running economy, strength for endurance, gait assessment, and marathon-specific preparation — at Five Dock, Inner West Sydney. Built by a clinician who races.
What the Running Performance Program Covers
Strength and conditioning for runners is too often generic — squats, lunges, core. Our running performance program is built around the specific physical qualities that determine running performance and injury resilience in marathon and ultra runners.
Gait assessment to identify the biomechanical inefficiencies that cost energy and increase injury risk. Cadence, ground contact time, vertical oscillation, and arm mechanics are assessed and targeted. Improving running economy produces faster times without changing fitness.
Heavy slow resistance training — squats, single-leg work, hip and calf strengthening — periodised around your race calendar. The research is clear: strength training improves running economy, reduces injury risk, and improves performance in endurance runners.
Pre-race strength programs that taper appropriately. Post-race recovery protocols. Off-season capacity building that supports the following season's training. Your race calendar drives the program structure — not a generic annual plan.
Performance Outcomes
Specific, measurable improvements that translate to faster times and more durable training.
Reduced energy cost at any given pace — meaning you can run faster for the same effort, or further for the same energy expenditure. Strength training and gait refinement both contribute to this.
The most common running injuries — ITB syndrome, runner's knee, Achilles tendinopathy, and stress fractures — all have strength and load management deficits at their root. Addressing these proactively keeps you training.
Strength training delays the neuromuscular fatigue that causes form breakdown in the final kilometres of a marathon. Maintaining form when tired is a genuine competitive advantage and injury preventer.
Stronger tissues tolerate more load before reaching the threshold that causes injury. Building capacity allows you to train at higher volumes — and absorb the mileage that produces improvement — without breaking down.
Ready to Run Faster?
Book a performance consult with Dave at Five Dock. We'll assess your running economy, identify your limiting factors, and build a program around your race season.
Book a Running AssessmentNo referral needed · Five Dock, Inner West Sydney · Running-specific assessment
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