**8-Week Strength & Running Program for Brand-New Runners**

This 8-week program is designed for true beginners who want to start running safely, build confidence, and avoid injury. As a strength coach and doctor of physical therapy, the focus is on progressive loading, proper recovery, and movement quality.

You’ll run 3 days per week, using a run/walk format as needed that gradually increases running time while protecting joints, tendons, and bones as they adapt. Paces stay conversational—no speed work required. Walking is not a failure here; it’s a tool.

Strength training is performed 1-2 days per week and targets the key areas runners need most: glutes, hips, core, calves, and foot/ankle strength. Exercises emphasize good technique, single-leg control, and joint stability to improve running efficiency and reduce common beginner injuries like shin splints, knee pain, and Achilles irritation.

Each week builds slightly on the last, allowing your cardiovascular system and musculoskeletal system to adapt together. Mobility drills and light activation work are included to improve running mechanics and support recovery.

By the end of 8 weeks, most athletes can comfortably run 20–30 minutes (or more) continuously, feel stronger and more resilient, and have the foundation needed to continue training or transition into longer distances.

*No prior running or strength experience required—just consistency and patience.*