The Strength Guide We Build Every New Runner On
You're running the miles.
But your knees are talking to you. Your IT band is arguing. Your lower back chimes in somewhere around mile 6.
This guide is the first thing I put in front of every runner I work with. It fixes the missing piece that running plans never touch.
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You're doing the work. Your body keeps giving out.
You signed up for the race.
You bought the gear.
You started the training plan. Then week 2 or 3 hit and your Achilles started talking, or your knee started complaining, or you missed enough training days that the race felt like a stretch. And somewhere in the spiral you thought: "Maybe I just shouldn't run."
The problem isn't the miles.
It's that runners are almost always quad-dominant with weak hamstrings, weak glutes, and a completely neglected upper body. The imbalances don't show up on an easy 3-miler. They show up when the miles stack up and there's nothing left to protect your joints.
There is more to running than miles.
The guide covers three things no running plan talks about
This is the exact foundation I build every new athlete on at Stoked Metabolic. It's the missing link between logging miles and actually finishing races healthy and strong.
Why your legs aren't the problem
Most runners only train legs. A strong back holds your posture when the miles add up. Strong shoulders drive your arms each stride. A balanced system is what keeps the legs working.
The imbalances that cause most running injuries
Achilles pain, IT band issues, knee pain, lower back flare-ups. These aren't random. They're what happens when you're quad-dominant with weak hamstrings and glutes. The guide shows you how to fix the imbalance before it breaks you.
The strength work that actually makes you faster
Strength training improves your running efficiency so you have energy in reserve when you need it most. Less pain, more confidence, and you actually finish the races you sign up for.
Free. No spam. No strings.
What runners say after doing the work
Not just finishing. Finishing healthy and proud.
"Working with Tom has been the best decision I ever made. I lost over 30 pounds, I have been injury free and as a bonus, I PR every single race I run. I'm faster, more confident and fell in love with running all over again."
"It kept my muscles balanced and resilient through long miles. It improved my running efficiency, so I had energy in reserve when I needed it most. It protected me from the aches and pains that often come with higher mileage."
"I tackled a 15-miler that included a 1-mile long hill. Because of my leg days, I conquered that hill without stopping. It has made me more confident in my running and stamina."
I was the kid who faked sick on fitness test days.
Now I help the people I used to be.
I spent ten years in supply chain logistics, burnt out and drinking more than I was proud of. The gym was the one hour of the day that was mine. When people started asking me for advice and their lives started changing, I walked into my boss's office and quit. No job lined up. Just a NASM course and a decision.
That led to ten years at Orangetheory, from coaching 5 classes a week to overseeing 19 locations across Florida. Then I started working with RunDisney athletes who were running their hearts out and constantly breaking down. They had running coaches. What they didn't have was someone to handle the strength and nutrition piece.
That's what Stoked Metabolic became. And the greatest wins I've had are when a client tells me: "That's the first race I ran pain free."
Questions about the guide
Is this actually free?
Yes. No tricks. This is the same foundational guide I hand every new runner I work with. I'm giving it away because the information should be in more runners' hands. You'll get an email with the guide immediately after you sign up.
I'm not a fast runner. Is this still for me?
This guide is specifically for the runner who wants more and knows they're capable of it. It doesn't matter what your pace is. If you're dealing with injuries, a scale that won't move, or training plans that keep falling apart on you, this is exactly where to start.
I already work with a running coach. Do I still need this?
Most running coaches handle the mileage side really well. What they don't cover is the strength and nutrition side. That's the gap this guide fills. You can keep your running coach and add this layer on top. That combination is what actually keeps you healthy through a training cycle.
Will you email me a bunch of stuff after this?
I'll send you the guide and then occasional emails about strength, nutrition, and running. Nothing daily. Nothing spammy. You can unsubscribe anytime from any email I send you.
The finish line you thought you'd never cross is only the beginning.
Get the exact guide I build every new runner on.
You don't have a discipline problem. You have a missing-link problem. The guide shows you what the link is and how to close it.
Free. No spam. Unsubscribe anytime.