When is The Perfect Time to Build Strength?
When race season winds down and the air turns cooler, most runners think about rest (and that’s important). But Fall isn’t just the end of something; it’s the start of your strongest season yet!
This is a great time to shift gears. You’ve logged the miles, pushed your endurance, and maybe even crossed a finish line or two. Now your body is asking for something different: balance, recovery, and strength.
That’s what we call the base phase - a short block of time focused on rebuilding the foundation that keeps runners healthy, efficient, and strong for the next cycle.
Why This Phase Matters
When you lower mileage and focus on strength training, you:
Rebuild muscles and tendons that take a beating during high-mileage months
Improve joint stability and core control (your best injury prevention tools)
Boost your power and running economy - so you can run faster next season with less effort
This is where smart runners separate themselves. Instead of letting fitness fade, they pivot, turning their off-season into a performance advantage.
Where to Start
Inside the Movement and Miles App, you'll find programs built specifically for this time of year, including:
Bodyweight + Bands Plan — minimal equipment, perfect for home or gym sessions (2–3x per week).
Cross-Train Smart— a mix of core work, mobility, and prehab for beginners
Stronger Strides — for runners who want to build strength through progressive, functional weight training.
Kettlebell & Core Mash-Up — an advanced plan that focuses on deep core work and kettlebell strength exercises
Each program includes video-guided workouts, mobility warmups, and recovery sessions designed by runners, for runners.
