Strength for Runners
Current Class Times:
- Tuesday mornings at 6:30 AM
- Wednesday evenings at 6:00 PM
Class Cost:
- Drop-In Rate: $25 per class
- Packages Available:
- 4 Classes for $90
- 8 Classes for $175
- 12 Classes for $245
About the Class
Strength for Runners is a small-group strength training class built specifically for runners, coached by a licensed physical therapist. Every session is designed around what running actually demands: building the strength, stability, and resilience that keep you healthy through training blocks and race seasons. We’re not trying to make you bulky, we promise!
Each class is capped at 8 participants, so you get real coaching attention instead of getting lost in a crowd. Whether you’re brand new to strength training or already comfortable under a barbell, coaching scales to meet you where you’re at.
This class is designed for runners who are healthy and training. If you’re managing an injury, check our FAQ below to see how that works. Curious what a session actually looks like or how things are structured throughout the year? You’ll find that there too.
IMPORTANT: You must reserve your class slot ahead of time! Use the booking link below to reserve your spot!
Have questions? We have answers!
What does a typical class look like?
Every class follows the same simple structure: a short movement prep to get your body ready for the day’s main lift, one focused compound movement (like a squat, deadlift, or calf raise variation) with load and intensity guided by how you’re feeling that day, a circuit-style block that builds the supporting strength and stability runners need, and an optional cool-down to close things out. The whole session runs 45–60 minutes, and every movement is designed to scale to wherever you’re starting from, whether this is your first time lifting or you’re already comfortable under a barbell.
Does the programming change throughout the year?
Yes! We shift programming to match the typical race calendar here in Boise. During the winter and summer, sessions focus on building strength and introducing new movement patterns, since most runners aren’t racing at these times and can handle a bigger training stimulus. Once spring and fall race season arrives, programming shifts to maintenance: familiar movements at loads you’re already adapted to, with volume dialed back so strength training supports your racing instead of leaving you sore or fatigued. In short, class always adjusts around your running calendar.
Do I need experience to join?
Not at all! Every session and every movement is designed to scale to different experience levels, so whether you’ve never picked up a barbell or you’re already comfortable lifting heavy, you’ll be working at the right level for you. Your coach adjusts load and movement options in real time based on how you’re doing that day.
How do you decide how much weight I should lift?
There’s no fixed weight you’re expected to hit. Your coach guides the load based on how a given lift feels to you that day. How hard you’re asked to push also shifts throughout the year. Some strength phases call for building strength, others call for holding steady so your training supports your running instead of leaving you sore or fatigued.
What equipment do you use?
Classes take place in our fully equipped clinic space, with access to barbells, dumbbells, resistance bands, plyometric boxes, and other tools built for structured strength training.
What if I'm currently dealing with an injury?
If you have an active injury, we ask you to hold off participation until we have a chance to evaluate you or you see a licensed healthcare provider. An injury or condition is considered “active” for the purposes of this class if it meets any of the following:
- It currently limits your ability to run, train, or complete daily activities in your normal manner
- It requires you to change your running gait or movement pattern in order to run or train without pain, even if you don’t experience pain during the modified movement.
- It involves sharp or stabbing pain, swelling, numbness or tingling, inability to bear full weight, or pain that wakes you at night.
- It has lasted more than two weeks without improvement, or has been getting worse over time.
Minor soreness, tightness, fatigue, or general muscle aches that don’t limit your training, don’t require you to change how you move, and don’t involve any of the symptoms above are not considered an active injury. This class is designed to keep healthy runners strong, not to replace treatment for something that needs attention first.
Can I join if I'm currently a patient at your clinic?
If you’re currently receiving active treatment with us, we ask that you wait to start Strength for Runners until you’ve completed care. This helps us keep a clear line between your treatment and your class experience. Once you’ve been discharged, we’d love to have you in class!
Do class packages expire, and what happens to unused credits?
Each package has an expiration window listed at the link below. We built in generous expiration windows on purpose, so you have plenty of room to work around travel, race schedules, or busy weeks without feeling rushed to use your class credits.
What's your cancellation policy?
We ask for at least 24 hours notice if you need to cancel or change a booking. Life happens, so your first late cancellation each calendar year won’t be charged. Any additional late cancellation within that same calendar year will be charged the standard class fee to your card on file, or have one class credit deducted from your package. Missed classes without notice are charged every time, since that spot could have gone to someone else.
Looking to purchase a class package?
**Note: Class package credits that go unused by the package’s expiration date are forfeited and will not be refunded or extended. See package purchasing page for current expiration time frames.**