Running Buddy

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Running Buddy

Strength and conditioning programmes for runners of all abilities through the Running Buddy app. Running Buddy aims to solve this problem.

My name is Patrick Carroll and I have developed Running Buddy to ensure every runner has access to high quality strength and conditioning advice and programming. I believe that most runners know they should be strength training to complement their running but in many cases they are unsure what to do. My formal education includes a BSc in Sport & Exercise Sciences and an MSc in Physiotherapy. I have worked with people for over a decade to help improve their health and for the last eight years I have worked primarily as a chartered musculoskeletal physiotherapist while also providing individualised strength and conditioning plans for runners. A strong scientific background and practical experience of working with injured and healthy runners allows me to create resources that optimise runners’ health and performance. Starting Line is the first programme available and it provides two structured strength sessions per week that can be done from home without equipment. The programme consists of three levels and each level will take 4-6 weeks to complete. The purpose of this programme is to introduce fundamental movements that allow a lifetime of strength training while also ensuring initial strength gains are made. This programme is perfect for people with limited strength training experience while people with more strength training experience can still reap benefits from this programme but they may need to use some equipment. This is detailed in the programme user guide available upon sign up.

29/10/2026

Do hamstring stretches actually make your hamstrings longer?

Padraig asked about the best way to stretch his hamstrings. It depends on what you want from the exercise.

If you just want to loosen out in the evening, a standard stretch where you’re standing or lying on your back is fine.

If you’re trying to improve hamstring length, eccentric strength work is a better use of your time. Eccentric means the muscle is working while it lengthens. A few options:

• Romanian deadlift or another loaded hip hinge
• Eccentric hamstring slider, with your heel is on a slider disc (or a woolly hat on a wooden floor) sliding away from you

Research confirms this kind of training can increase fascicle length, so the muscle gets longer and stronger at the same time. Stretching on its own won’t strengthen the muscle.

Have a question about strength training for running? Leave it in the comments and I might answer it in the next video.

eccentrictraining

23/10/2026

Winter is a valuable time for runners to focus on strength work.

With fewer races and more base training at easy and moderate paces there’s more room in the week to add non running load.

Research consistently demonstrates that well-programmed strength training improves running economy and emerging evidence highlights the effectiveness of strength training on durability.

Running Buddy was created to simplify strength work for runners. Home and gym based programmes are supplied with in app support.

❄️ Winter offer: use code WINTER26 at checkout for 20% off an annual subscription.

Link in bio.

physiotherapy runningeconomy wintertraining runningbuddy

12/10/2026

I made a late decision to head to this 5k race and I’m glad I went for it.

I ended up falling in with a perfect group which removed any pacing pressure. I decided to try and stick with them and then push on once I got to the last hill and through the car park.

I had 17.30 in mind as a good result beforehand so to be under that was sweet.

I’ve a weekend away this weekend but once I’m back from that I should be able to prepare well for the Newmarket 5k in December. Hopefully that sets me up for more half marathon specific training during December and January to have a crack off the JRSports.ie Cork Half Marathon half.

There were two other highlights from my morning.

My younger brother put in a strong run and edged closer to his sub 20mins target 🎯

Craig Harrington is a long term Running Buddy client and he dragged the group around that I was hanging onto. I was delighted to be close enough to see him powering up the final climb and pulling away from the group to finish brilliantly. He is incredibly committed to his training and over the 3 years we have been working together I could count on one hand the number of gym sessions he has missed.

Well done to everyone else who raced ✊

16/09/2026

Is strength work the missing link from your running training?

Whatever podcast you listen to or whatever you read the message is always the same about how to improve running performance.

You need to be consistent.

A large part of this boils down to not missing big chunks of time due to injury. The most consistent runners typically include strength work in their weekly programme. Combined with sensible running loads this gives you the best chance of year round training.

I have designed programmes that I think meet the needs of most runners. I have drawn on peer reviewed research and my experience of working with healthy and injured runners to carefully put these workouts together.

Whether you’re training at home or have full gym access there is a programme for you.

Use TRIAL50 to try the app for 50% off your first month.

21/08/2026

Are you a runner who needs help with strength and conditioning?

This is the welcome message for Running Buddy subscribers. It captures what the app is about and sets you up to start off on the right track.

I can help you pick the right programme, schedule S&C sessions into a busy week and answer all the questions you have along the way.

Use TRIAL50 as a discount code at the checkout and your first month will be half price.

Let’s get you stronger and running faster 💥

09/08/2026

*Race Day Recap*

I was hoping to race this one and felt I was well prepared. I had a 10 week block of averaging 70-80km with two threshold sessions per week and a decent long run. I had a couple of shorter races in there too.

I don’t think I would have PB’d in those conditions 🥵but I’d like to think I’d have been well up the field (top 20-30).

We had colds in the house during the week which I thought I avoided but I felt fairly rubbish yesterday. Headache, fatigue and a HR about 10 bpm higher than I’d expect for the easy bit of running I did.

It was fairly obvious I had picked something up but there’s always a part of you thinks you’ll be fine in the morning. I was in the same scenario last year before the Charleville half. Maybe I need to take on an immunologist 🤷‍♂️

I felt alright but wasn’t 100%….and colds don’t run their course in 24hrs.

As tempting as it is to pretend there’s nothing there I knew an all out race effort would end poorly. We were also having friends over after the race and there’s a good chance I would have been wiped out for that!

My only plan for the run was to start fairly easily and pick it up a bit if I felt alright. Not digging a hole would be the other way to look at it.

I should be back to regular training in a couple of days and I’ll try to keep this consistency of training rolling until Charleville most likely.

It was a brilliant set up and the support in the town was class. To see so many Running Buddy - Patrick Carroll subscribers running was very cool and it has been a pleasure teaming up with Deirdre Ansbro and Youghal Athletic Club. More on that tomorrow.

Well done to all participants 🙌

23/07/2026

Injury free and a new PB 🙌

Ieuan signed up to Running Buddy to help him prepare for the Seville marathon. By working through the Starting Line and Loading Up strength programmes he managed to execute all of his key sessions and hit PB’s in shorter races during the build.

His hard work was rewarded with a brilliant performance in Seville finishing strongly in 3.31.

Strength and conditioning has the potential to help runners of all abilities.

Tag a runner you know who could do with some S&C help!

23/06/2026

You can’t treat this like a normal training week.

You need to consider the effect the temperature is having on your body. Hopefully these practical tips can help with your planning and decision making.

30/05/2026

It was a pleasure to be at the expo yesterday evening and today. I always enjoy meeting subscribers in person and chatting to people who have come through is equally rewarding. It was great to meet so many people interested in trying the app post race too!

Best of luck to everybody participating tomorrow, getting to the start line is an achievement….you get to show off all your hard work tomorrow 👊

Meeting other business owners is a bonus of the expo, there’s inspiration to take from them too .art

08/05/2026

Running Buddy is the official strength and conditioning partner for the Cork City Marathon!

At Running Buddy, our mission is to support runners, and this partnership ensures Cork City Marathon participants have access to high quality strength and conditioning resources.

Running Buddy is an app designed for runners of all strength training levels. Whether you prefer working out at home or in the gym, the app offers flexible programs with sessions ranging from 10 to 45 minutes.

Address

Tipperary

Website

https://www.runningbuddytraining.com/

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