What is Run Stronger with Katie?

Run with purpose and build strength with every step. Run Stronger combines progressive running and strength training to improve your endurance, confidence and performance from the ground up. This program is designed to help you become a more powerful runner through a combination of run-specific strength training and running workouts. 

What is involved in Run Stronger?

Your running workouts will progressively increase your endurance and fitness, while strength training targets all major muscle groups to support running efficiency and help reduce injury risk. It includes 6 weeks of workouts, and each week you’ll have a set of goals to work toward, including:

2 x Resistance sessions (2 available)
2 x Cardio sessions (2 available) 
2 x Rest day (2 available)

Resistance workouts include:

• Lower Body Strength
• Upper Body Strength

Runs:

• Guided Long Run

• Guided Interval Run

What Equipment do I need to complete this program?

To efficiently complete this program, you will need the following equipment:

• Dumbbells
• Barbell
• Resistance/Recovery Bands
• Bench
• Swiss Ball
• Barbell
• Weight Plates

If you don't have access to some of the equipment, you can always use the 'exercise substitution' feature available in the Sweat app to substitute equipment in and out.

How do the workouts work?

Strength Workouts

The workouts are approximately 40 minutes, and each separate workout will focus on exercises in its corresponding muscle group. There are 3 supersets and a triset to finish every workout.

Runs

Exclusive guided audio runs where Katie coaches you through intervals or shares her expertise and personal experiences on topics like:

• Nutrition
• Training with your cycle
• Recovery
• Motivation/discipline
• Importance of strength training

There are 2 styles of runs in the program:

Guided Interval Runs - you'll start with a 5-minute warm-up walk before progressing through guided run and walk intervals. Katie will coach you throughout the session, letting you know exactly when to push and when to recover. Each run finishes with a 5-minute cool-down walk.

Guided Long Runs - you'll begin with a 5-minute warm-up walk before moving into longer running blocks with short recovery periods. As the program progresses, the running blocks gradually increase while the recovery periods decrease, helping you build endurance and confidence over time. Each run finishes with a cool-down walk.

Run Stronger also has lock-screen functionality, meaning you can lock your phone during running workouts without stopping your session. Guided audio will continue coaching you through every interval, so you can focus on your run.

What’s the difference between Run Stronger and Ignite Running?

While both programs are beginner-friendly and focus on running and strength training, Run Stronger uses more equipment and is geared more towards those who are already running and looking for an achievable routine to level up their performance, power, and strength. Ignite Running is great if you’re looking to start your running journey with a fun, varied and confidence-building program and minimal equipment (you can follow it with just a set of dumbbells if that's all you have!).