The Basics
Best for: Complete beginners or returning after a break
A 6-week foundation in the movement patterns every woman over 40 should own.
Learn more →Intermediate
Resilient Runner
Extend your run span — the years you can keep running well as you age.
About this program
Resilient Runner is built around a single idea: run span. The number of years you can keep running well — pain-free, powerful, and adventurous — is not fixed. It's a function of the strength, stability, and resilience you build alongside your mileage. This program is the strength side of that equation.
Every session targets the structures that fail first in midlife runners: hip stability through the gluteus medius, shock absorption through the posterior chain, and postural endurance through the deep core. It's the program we use ourselves to keep showing up at championship races into our 50s, and the one we wish we'd had in our 30s.
This is for you if…
- Recreational and competitive runners of any pace
- Walk-runners and trail hikers building back capacity
- Women returning to running after pregnancy, injury, or a long break
- Adventuring women whose sport puts repeated impact through the body
What you'll build
Hip and pelvic stability
Targeted glute medius and deep hip work to keep your pelvis level and your knees tracking through every stride.
Shock absorption
Posterior chain strength through the calves, hamstrings, and glutes — the system that protects your joints from impact.
Postural endurance
Deep core and upper back work so you stay tall in the last hour of a long run, not folded over.
How it's structured
- Two to three strength sessions per week, 25–30 minutes each
- Each session: three primary lifts (squat or step-up, hinge, press or pull) and three accessory movements
- Programmed to complement, not compete with, your run schedule
- Built-in deload weeks so you can stack it with race blocks
What you'll need
- Dumbbells or kettlebells (a range of weights)
- Resistance bands
- A step or low box
- Optional: barbell for heavier squat and hinge work
From Nikki and Kami
Between the two of us we have a 100K World Championship, three Western States 100 wins, a UTMB title, and a Marathon des Sables win. We did not get there with random core circuits. We got there by treating strength as the foundation of running, not the afterthought.
Other programs
Explore the rest of the library.
Forever Strong
Best for: Graduates of The Basics, or women with strength-training experience
An ongoing strength program that keeps progressing for as long as you do.
Learn more →Take the Slope
Best for: Nordic and downhill skiers preparing for the season
Eight weeks to your strongest ski season yet.
Learn more →Ready to start Resilient Runner?
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