Morgan
Coach, Group Strength
Leads our capped Group Strength classes — keeping every set on form while the energy in the room stays high.
More about MorganRunners
Strength Training for Upper West Side Runners
Strength work that fits alongside your training block instead of competing with it — programmed at our two Upper West Side studios, a few minutes from the Park and the Greenway.
Strength that fits around your mileage
The training week is the unit that matters. A hard lift the day before a long run is a different decision than the same lift on an easy week, so your coach programs around the run schedule you actually keep — not a generic template.
In practice that usually means two shorter, focused strength sessions during base weeks, and less during peak or taper.
What we train
Single-leg strength
Running is a sequence of single-leg landings. Split squats, step-ups and lunges are trained with the same care as the big bilateral lifts.
Posterior chain
Hinging, hamstring and glute work — the strength behind hills, finishes and holding form when you are tired.
Calf and foot strength
Loaded calf work through full range, which most runners skip until something complains.
Hip strength and control
Abduction, rotation and stability work so the pelvis stays organised late in a run.
Trunk strength
Anti-rotation and carrying work that transfers to posture at mile 18 rather than crunches for their own sake.
Volume management
Sets, loads and session placement adjusted as mileage rises, so strength work stays a supplement and not another hard workout.
Training through a marathon build
Plenty of PWR clients train for the NYC Marathon and the local half-marathon calendar. Through a build, the aim is to hold onto strength while running takes priority: loads stay respectable, total volume comes down, and nothing new gets introduced late.
After race day we rebuild — this is when the biggest strength gains tend to happen.
Building toward a race? Start with a complimentary consultation and we will fit the strength work around your block.
Book a Complimentary ConsultationPerformance training
"As a certified personal trainer myself, I have a very high bar when evaluating other trainers — and David exceeds it in every way. He's helped me elevate both my overall functional fitness and my sport-specific performance."
Training without the crowd
"I love having a private training gym where I can really focus on my progress without the distractions of a larger gym. And no need to wait for equipment! The studio is so well designed and fully stocked."
Your coaches
Coaches for this kind of training
David Kale
Founding Trainer
Functional fitness and sport-specific performance for runners, athletes and active adults, with creative programming.
More about DavidInside the studios
The rooms you'll train in
Where you'll train
Two private Upper West Side studios
Train at whichever fits your day — your coach and your program travel with you.
PWR 72
143 W 72nd Street, New York, NY 10023
Between Amsterdam & Columbus Avenue
Personal training on West 72nd StreetPWR 82
2284 Broadway, New York, NY 10024
Between 82nd & 83rd Street
Personal training at 82nd & BroadwayQuestions
Strength Training for Runners — questions we get
- How many strength sessions a week should a runner do?
- Most of our runners train once or twice a week with a coach. Two is a good target in base phases; one is often the right call at peak mileage.
- Will lifting make me slower or heavier?
- Strength training at the volumes we program is not a bodybuilding stimulus. The intent is to make you more durable and better at producing force, not bigger.
- Can you work with my running coach's plan?
- Yes. Bring the plan to your consultation and we will program the strength work around it.
- I am dealing with pain while running. Can you help?
- Pain is a question for a physician or physical therapist first. Once you have guidance, we are glad to build the strength side around it — see our guide on personal trainers versus physical therapists.
This page sits alongside our main guide to personal training on the Upper West Side, where you can see how one-on-one coaching works at PWR from the first consultation onward.
Upper West Side
Ready to Get Stronger?
Start with a complimentary consultation. We'll learn about your goals and help you find the right coach and training option.