A 6-Week Strength & Conditioning Programme for Runners in Little Island, Cork
Built for Runners. Delivered by an Expert.
Most runners focus on the miles — but it’s what you do off the road that separates good runners from great ones. Strength and conditioning training for runners is one of the most effective ways to improve performance, reduce injury risk, and build the physical resilience your body needs to keep going, week after week.
Seán Daly, Chartered Physiotherapist, has designed a dedicated 6-week running strength programme that targets the specific muscle groups runners rely on most. Whether you’re training for your first 5K, working towards a half marathon, or simply want to run pain-free for longer, this class gives you the physical foundation to do it.
Why Strength Training for Runners Matters
Running is a single-leg sport. Every stride demands strength, stability, and control from your glutes, hips, hamstrings, calves, and core. Without targeted strength work, those muscles fatigue faster, your form breaks down, and injury becomes increasingly likely.
Research consistently shows that runners who incorporate strength and conditioning into their training experience fewer overuse injuries, better running economy, and improved race times. Common running injuries like IT band syndrome, runner’s knee, shin splints, and Achilles tendinopathy are frequently linked to underlying weaknesses that targeted strength work can address and prevent.
This isn’t a generic gym class. Every exercise in this programme has been selected by a Chartered Physiotherapist with runners specifically in mind.
What to Expect from the Programme
- Duration: 6 weeks | 1 session per week
- Session length: 45 minutes
- Day & time: Every Monday at 8am from 22nd June 2026
- Location: Radisson Blu Hotel, Little Island, Cork
- Investment: €100 for the full 6-week block
- Led by: Seán Daly, Chartered Physiotherapist
To book, choose the Little Island clinic > Group Sessions > Monday 22nd June. This will book you in for all 6 weeks. We’ll then contact you to take payment to confirm your booking. Please note that your booking is not confirmed until payment is received.
Each 45-minute session is structured, purposeful, and progressive — meaning the programme builds week on week so your body is constantly adapting and getting stronger. Sessions focus on:
- Glute and hip strength — the powerhouse of an efficient running stride
- Single-leg stability — improving balance and reducing asymmetries that lead to injury
- Core control — building the trunk stability that keeps your form intact when fatigue sets in
- Hamstring and calf loading — targeting the muscles most vulnerable to running-related injury
- Mobility and movement quality — so you move better, not just stronger
No gym experience is required. This class is suitable for runners of all levels and abilities.
Meet Your Coach: Seán Daly, Chartered Physiotherapist
Seán Daly is a Chartered Physiotherapist with a deep understanding of how the body moves under the demands of running. As a chartered physio, Seán brings clinical expertise that goes beyond a standard fitness class — he understands injury, biomechanics, and the specific physical demands placed on a runner’s body, and has built this programme around that knowledge.
With Seán leading every session, you’re not just getting a workout — you’re getting expert-led movement coaching that’s grounded in physiotherapy principles and designed to keep you running for the long term.
Who Is This Class For?
This programme is ideal for you if:
- You’re a regular runner looking to reduce your injury risk
- You’ve suffered a running injury in the past and want to build back stronger
- You’re training for a race — 5K, 10K, half marathon, or marathon — and want to support your training with structured strength work
- You’ve been told by a physio or coach that you need to work on your strength and conditioning
- You want to run more efficiently and get more from every session
- You’re new to strength training and want an expert-led environment to start
Frequently Asked Questions
Not at all. This class is designed for runners, not gym-goers. All exercises are explained and demonstrated, and modifications are available to suit all fitness levels.
Comfortable training clothes and a pair of runners. A water bottle is recommended.
If you’re managing an injury, we recommend getting in touch before booking so Sean can advise whether the programme is appropriate for you at this stage.
We understand life gets in the way. Get in touch if you have any concerns about attendance and we’ll do our best to accommodate you.
A Chartered Physiotherapist has clinical training in musculoskeletal health, injury prevention, and movement assessment. This means every exercise in the programme is selected with your long-term health and running performance in mind — not just fitness.
To book, choose the Little Island clinic > Group Sessions > Monday 22nd June. This will book you in for all 6 weeks. We’ll then contact you to take payment to confirm your booking. Please note that your booking is not confirmed until payment is received.