Evidence-based strength training for masters runners
Strength training for masters runners. Strength for the distance ahead.
Progressive strength training for masters runners ages 45–65, designed by a sports physical therapist and accomplished ultrarunners. Stay strong, stay resilient and keep enjoying the miles. Extend your RunSpan.
Running is for the long haul. So is the strength behind it.
Launching soon. First month for $7 with code START7.
The method
Credible. Relatable. Resilient.
Strength training built for the demands of running, and for the runner you are today.
- 01
Credible
Designed by a sports physical therapist and two accomplished ultrarunners. Every exercise has a running-specific purpose.
- 02
Relatable
Strength training that fits real running lives: at home, at the gym or on the road, with the equipment you have.
- 03
Resilient
Progressive workouts that target common weaknesses and build a body ready for the miles ahead.
Why strength
More years. Better miles.
A plan that works with any equipment, from a full gym to household objects, so strength fits into the life you already have.
- Extend your RunSpan
- Strength work that supports more years of running you enjoy.
- Progress over time
- Up to 3 full-body workouts a week that build on each other, with set and weight tracking in the app.
- Support for miles ahead
- 100+ expert video demos with form cues and modifications for every level.
- Stay on track
- Optional text and email reminders keep your routine consistent.
How it works
Expert strength training, in your pocket.
A web app experience. No downloads, no updates.
- 1
Join the list
RunSpan Method is coming soon. Leave your email and we will tell you when it opens.
- 2
Follow your plan
Open your next workout anytime, anywhere, from any device. No download required.
- 3
Build strength, mile after mile
Progressive training that builds measurable strength for the distance ahead.
In runners' words
"I've been a runner for 20 years and never prioritized strength work. After 3 months I PR'd my half marathon and my knees feel better than they have in years."
"The workouts are perfectly designed for runners — not too much, not too little. I do them at home in 30 minutes and the progress tracking keeps me motivated."
"Nikki and Kami clearly know running. These aren't generic strength workouts — they're built specifically for what we need as runners."
Built by elite runners
Built by elite runners, for every runner.
Nikki Kimball (Sports Physical Therapist, 3× Western States 100 Champion) and Kami Semick (Multiple National and World Championship Podiums) have competed at the highest levels of ultra and trail running.
They built RunSpan Method because they know first-hand what strength training does for running performance — and they've designed a program that works for runners at every level, helping you stay healthy and hit new milestones.
Get launch news
Pricing at launch
Simple, flexible pricing.
Enrollment is not open yet. Monthly subscriptions can be canceled anytime.
The Starter
$34.99/month
- 3 dynamic full-body workouts/week
- 100+ exercise video library
- Progress and weight tracking
- Smart reminders
Best Value
$287.90/year
- All monthly perks included
- Full library access
- Consistent long-term progress
- Worry-free annual lock-in
Foundational
$450/one-time
- Lifetime access — never pay again
- All future program updates
- All-access to every program
- Mission-driven support
Start with The Starter for just $7 your first month
Use code START7 at checkout when we launch.
Frequently asked questions
Do I need a gym membership?
No, workout at home, the gym or on the road. Adjustable dumbbells or kettlebells, box or sturdy bench, and a resistance band are recommended. Barbell access is not required but may be helpful for some movements (such as squats and deadlifts) as you progress. No weights? We'll show you how to use household items to get you started.
When should I fit strength training in with my running?
If you are in a training cycle or following a cardio plan, we recommend strength training on your moderate to hard days. By stacking your stress, you keep your recovery days truly restful and are enabling your body to receive the benefits of your hard work.
Who is this program appropriate for?
If you are a beginner, included in your membership is access to The Basics where you will learn key patterns, proper form, and the language of strength training. For the very beginner, The Basics is a great building block for the ongoing running program. If you are experienced with lifting, you can jump right into the ongoing program.
Can I cancel anytime?
Yes, cancel your monthly subscription at any time with no fees. You manage your subscription directly from your dashboard.
What makes this different from other strength programs?
It's designed specifically for runners by elite runners and a sports PT — not generic fitness. Every exercise has a running-specific purpose to build resilience and strength, giving you the freedom you seek to enjoy running for the miles ahead.
Coming soon
Strength for the distance ahead.
RunSpan Method is almost ready. Leave your email and be the first to know when it launches, plus the $7 first-month offer with code START7.