Run faster. Stay injury-free.
Strength training for runners, built by a running strength coach based in South East London. Whether you're chasing a parkrun PB, your first half marathon, or working with an S&C coach for a marathon block — the right strength work makes you faster, more economical, and far less likely to break down.
Why every runner should lift
Decades of sports science now agrees: structured strength training improves running economy, increases stride power, and lowers injury rates — without adding bulk or fatigue if it's programmed well. The problem is that most runners either skip strength entirely, or do random gym sessions that compete with their run training. We solve that by building a 2-day-per-week S&C plan that slots around your key sessions, peaks around your race calendar, and targets the specific movement patterns runners need.
Built around your mileage, your sessions and your goals
On day one we screen your movement, talk through your current training, and identify the lifts and patterns that'll give you the biggest return. Most runners get a mix of: • Heavy compound strength (squat, deadlift, hip-hinge variations) • Single-leg strength and stability • Plyometrics for reactive strength • Posterior chain and core durability work • Calf and tendon-specific loading The programme adapts as your race calendar moves — heavier in base phase, lighter and more reactive into race week.
Marathon strength plans
Marathon training breaks runners down through injury and fading form more often than lack of fitness. We build a strength block around your long runs — heavier in base phase, lighter through peak mileage, tapered in race week — so your legs hold up for the full 26.2. See our dedicated marathon strength training plan for the full detail.
Half marathon and 10k strength plans
At faster race paces, power and running economy matter more. We build strength sessions around your speed work, not competing with it, to sharpen your stride and help you close hard when it counts. Full detail on our half marathon and 10k strength plan page.
parkrun PB coaching
If your Saturdays are spent at Eltham, Greenwich, Bexley, Hilly Fields or Beckenham Place parkrun, targeted strength work can move your 5k time more than extra mileage alone. See our parkrun PB coaching page for how we build sessions around your weekly run.
Injury-proofing your running
ITB pain, runner's knee, Achilles tendinopathy and shin splints usually come back because the underlying strength deficit was never addressed, not because of bad luck. We build progressive loading plans targeting the specific issue, alongside your running. Full detail on our running injury prevention page.
Off-season and base phase strength
The biggest strength gains happen when your running volume is lowest. Building a genuine strength base in your off-season or early base phase means your body can absorb race-specific training later without breaking down — this is where most of the long-term durability gains for runners actually come from.
Why clients choose us
- Better running economy — less effort at the same pace
- Stronger finishes when the race gets hard
- Dramatically fewer overuse injuries
- Improved durability across higher mileage
- Real recovery built into the programme
- A coach who actually runs themselves
What's included
- Free consultation and runner-specific movement screen
- Periodised S&C plan around your race calendar
- 2 sessions per week (in-person, online or hybrid)
- Hands-on coaching on every key lift
- Tendon and durability work built in
- Weekly check-ins and adjustments around training load
Frequently asked questions
Will strength training make me slower?
The evidence is overwhelmingly the opposite. Heavy, low-rep strength work improves running economy (less oxygen used at the same pace), increases stride power, and dramatically reduces overuse injuries — without adding meaningful mass.
How often should runners lift?
For most amateur runners, 2 sessions per week of focused strength work is the sweet spot — enough to drive adaptation, light enough to recover from alongside running mileage.
Do you offer run coaching as well?
Our focus is the strength and conditioning side that makes runners faster and more durable. We work alongside your run coach (or your own training plan) and build sessions that fit around your weekly mileage and key sessions.
Can you help with a recurring running injury?
Yes — we screen movement on day one and build progressive loading into the programme. Common ones we see: ITB pain, runner's knee, Achilles tendinopathy, hamstring tightness, plantar fasciitis.
What clients say
"When I started training with Pearton Performance, I initially thought I would do just four sessions and be on my way! Well, ten months later I'm still going weekly to our 1:1 sessions and I also attend the fantastic bootcamps. I now have more strength, energy and stamina than I t…"
"Charlie has been extremely helpful in reaching my fitness goals. I wanted to lose weight and so far I have lost 19% of my body weight in fat. He always makes sure to tailor the training to my needs and schedule and helps motivate and keep me on target. He has been an absolute ple…"
"I began attending bootcamp and, later, doing PT sessions with Charlie in order to help improve my running times. I feel the time with him has enhanced my existing training and Charlie's past experience as a competitive runner himself has been invaluable. He has given me lots of t…"
Train with a coach who actually listens.
Apply for coaching and we'll book a free consultation to map out your next 12 weeks.