Base Strength
Builder for Runners
Less than a $1 a day. Yours to keep, no subscription.
One-time purchase. Instant download.
An 8-week structured strength program built specifically for runners, with a progressive PDF guide and auto-tracking Excel spreadsheet included.
Quick
questions.
The most common things people want to know before they buy.
Two files, delivered to your email within 60 seconds of purchase.
The PDF program guide. Every session for the full 8 weeks. Sets, reps, rest periods, exercise instructions, coaching notes. Printable, no app needed.
The Excel tracking spreadsheet. Log your weights each session, and it auto-calculates your target loads for the next session based on the program's progression model. No guesswork.
No subscription. No upsell. Yours to keep.
You can find free programs online, but they're almost always generic gym plans, not built for the specific demands of running. This program was designed by an Accredited Exercise Physiologist who treats running injuries daily. The exercise selection, progression model, and session structure are all built around runner biomechanics and injury prevention, not just general fitness. $39 is also less than a single physio appointment.
Access to a gym with basic equipment (dumbbells, a bench, and resistance bands) is recommended for the later phases of the program. Some exercises in the earlier weeks can be completed at home with minimal equipment.
The spreadsheet has built-in formulas that take your previous session's weights and automatically calculate the target for your next session based on the program's progression model. You don't need to think about when or how much to increase, it does that for you. It's the difference between guessing and actually following a progressive overload program.
2 to 3 sessions per week, each lasting 30 to 45 minutes. It's built to complement your existing running schedule, not replace it.
Yes. The program starts from a true foundation level and progressively builds. If you've never done structured strength training before, this is designed exactly for you. Clear exercise instructions and coaching cues are included throughout.
If you're currently managing an injury, we recommend booking a consultation with our team at 4D Health & Performance before starting. The program is designed for healthy runners or those in the final stages of recovery, not as a rehabilitation protocol.
As this is a digital product delivered instantly on purchase, we're unable to offer refunds once the file has been downloaded. If you have any issues accessing your file, contact us at reception@4dhp.com and we'll sort it out.
This program isn't right for everyone.
You're currently injured and looking for rehab. This program is built for healthy runners or those in the final stages of recovery, not as a clinical rehabilitation protocol. Book a physio or chiro consultation first.
You want one-on-one coaching. This is a self-guided digital program. If you want individual programming with weekly check-ins, our High Performance team offers that as a coached service instead.
You're chasing race-specific peaking. Base Strength Builder is a foundation program, it builds the strength platform under your running. If you need a structured taper for a goal race, look at our Half Marathon Strength Program instead.
You won't commit to 2 to 3 sessions a week for 8 weeks. Strength training works through consistency. If you can only train sporadically, you'll get more from booking a session with one of our EPs to build something around your real schedule.
A complete system
More than a PDF.
A complete system.
Most programs give you a list of exercises. This gives you a full training system, with everything you need to execute, track, and progress for 8 weeks.
Target weights auto-calculated from your previous session logs
Why strength
training matters
for runners.
Most running injuries aren't just caused by running too much, they're caused by not being strong enough to handle the load. Weak glutes, poor hip stability, and underdeveloped single-leg strength are the hidden drivers behind the most common running injuries: ITB syndrome, patellofemoral pain, Achilles tendinopathy, and stress fractures.
The Base Strength Builder gives you a structured, progressive 8-week program designed specifically for runners, not a generic gym plan. Every exercise is selected to address the exact movement patterns and muscle groups that matter most for running performance and injury resilience.
Built by an Accredited Exercise Physiologist and the High Performance team at 4D Health & Performance, and tested with real runners across all levels.
The program
8 weeks.
Progressive. Purposeful.
Each phase builds on the last, developing the strength, stability, and resilience your body needs to run further, faster, and pain-free.
Establish movement patterns and baseline strength. Focus on activation, body awareness, and learning the key exercises with correct form before load is added.
Begin adding resistance to the foundational movements. Single-leg stability, hip strength, and posterior chain loading progressively increase across this phase.
Higher loads and greater demand on running-specific muscle groups. Compound movements and unilateral exercises drive strength adaptations that directly transfer to the track or trail.
Consolidate your gains. Power-focused variations, increased volume, and sport-specific integration prepare your body to handle higher training loads with confidence.
Is this for me?
Built for every runner who wants to stay on the road.
Whether you're training for your first 5km or your tenth marathon, this program gives you the structural strength foundation that running alone can't build.
Runners dealing with recurring niggles or injuries who want to address the root cause
Road and trail runners looking to improve performance and running economy
Athletes returning from injury who need a structured re-introduction to load
Beginners who want to build strength alongside their running from day one
Experienced runners who have never done a structured strength program before
Domenic Nasso
Head of Performance & Principal Exercise Physiologist, 4D Health & Performance
The Base Strength Builder was developed by Domenic, drawing on the same principles he uses with runners, triathletes, and endurance athletes in clinic every week. Every exercise selection, progression, and load prescription has been pulled from real clinical practice with runners across every level, from first-time 5k entrants to sub-3 marathoners.
What runners are saying
Real results.
Real runners.
"I'd been dealing with ITB issues for two years. Eight weeks in and I finally feel like I'm running with a body that's actually prepared for it."
No ITB pain for 3 months"Simple, clear, and actually designed for runners, not just a generic gym program with running tagged on. My pace improved and my knees stopped complaining."
45 sec/km pace improvement"Worth every cent. I've spent way more on physio appointments that didn't get to the root of the problem. This program did."
Saved $400+ in physio costs