The People's Gym · Cork
Strength training for runners in Cork
Whether you are chasing a parkrun PB, building for the Cork City Marathon, or just trying to get through a season without another niggle, two short strength sessions a week are the missing piece. Our personal trainers build 30-minute sessions around your running week at our Douglas and Ballincollig gyms.
Runners and training
Why runners who lift run better
The research is not subtle. Runners who strength train get faster, use less energy at the same pace, and get injured far less. Two sessions a week is enough.
Fewer injuries
Shin splints, runner's knee, ITB, Achilles, hip pain. Nearly all of them trace back to weak hips, glutes and calves. Strength is the injury prevention that actually works.
Free speed
Stronger legs mean more force into the ground per stride and less energy per kilometre. Runners who lift improve their running economy without running a step further.
Single-leg strength
Running is a series of one-legged hops. Split squats, step-ups and single-leg work build the strength where you actually use it.
Calves and feet
The most neglected muscles in running and the ones that carry the most load. We train them properly, which is why Achilles and calf problems stop.
Around your running week
Two 30-minute sessions that fit around your long run and your speed work, and get lighter in race week. We plan the training around the running, not the other way round.
Built for your race
5k, 10k, half, marathon or the Cork City Marathon in June. The strength plan changes with the distance and the phase you are in.
Real Google reviews
From members who started where you are
In their own words, straight from Google.
"At first I was a bit sceptical maybe a bit nervous about PT because I had never gone to gym knowing what I was actually doing. Finally i took the plunge in August and i havent looked back and i actually enjoy it immensely. I've been going twice a week since and ive been reaping the rewards both physically and mentally, i do a bit of running and those good old lunges have helped !"
"I book my 3 PT sessions every Sunday and I look forward to every session. I have made great progress and find myself getting stronger all the time without picking up any injuries."
"I joined ATP in May 2025 due to their Hyrox affiliation and wanting to train as effectively as possible. I also started PT about a month ago, and love the encouraging environment created in Ballincollig. I have been constantly challenged over the past few months, and the energy of each of the trainers is unmatched."
"Great gym that has such welcoming staff and have created a really positive training environment. They really listen to your goals and are always there with great advice if you have any questions or injuries that you need to work around when training."
How it works
Strength training for runners at ATP
Most runners know they should be doing strength work. Most do not, because they are not sure what to do, they worry about being sore for their next run, or they would just rather be running. So they run more, get a niggle, rest, lose fitness, come back and get the same niggle again. It is the most common story in running.
Two short, coached strength sessions a week break the cycle. Stronger hips, glutes, calves and core mean the load of running is shared properly, injuries stop recurring, and you get faster for free through better running economy. The research on this is consistent across every distance from 5k to the marathon.
What a session looks like
You train 1:2, one coach and two clients, each on your own programme, for 30 minutes. The programme is built for running: squats and hinges for the big muscles, single-leg work for stability, heavy calf raises for the Achilles, and core work that carries over to the last few kilometres of a race. Load goes up over the winter and comes down in race week. You will not be too sore to run; that is the point of doing it properly.
Niggles and injuries
If you are carrying something, tell us and we build around it. Most running injuries are a strength problem somewhere in the chain, and fixing that is usually what fixes the injury. If you are coming back from physio, our what comes after physio page is written for that stage.
Marathon season
The Cork City Marathon and the spring half marathons are when strength work pays off most, and when most runners drop it because the mileage goes up. Keep two short sessions in through the build, taper them in the last fortnight, and you arrive at the start line strong rather than fragile.
Getting started
Your first session is free. Claim it below and mention your running and your next race in the form or when we ring. It is a real coached 30-minute session at Douglas or Ballincollig, no card and no commitment. Training with a running buddy? Our sessions are 1:2, so two of you can book the same slot. Our strength and conditioning page covers other sports.
Memberships & pricing
Simple, flexible pricing
Personal training from €20.56 a session on a rolling membership, €35 pay as you go, and no-expiry packs from €289. See full pricing →
FAQ
Runners' questions
If yours is not here, give us a ring. We would rather talk it through.
Will strength training make me slower or heavier?
No. Runners who lift get faster, because they put more force into the ground and use less energy at the same pace. Two sessions a week does not add bulk, it adds strength.
How many strength sessions do runners need?
Two 30-minute sessions a week is enough for most runners to see fewer injuries and better times. One is better than none.
Will I be too sore to run the next day?
Not if it is done properly. We manage the load so your running is never compromised, and we lighten the sessions in race week.
I keep getting the same injury. Can strength training fix it?
Very often, yes. Shin splints, runner's knee, ITB and Achilles problems usually come from weakness in the hips, glutes or calves. Build those and the injury stops coming back.
When should I start before a marathon?
The earlier the better, ideally in the winter before the build starts. But starting three months out still makes a difference. We taper the strength work in the last two weeks.
Can I train with my running partner?
Yes. Our sessions are 1:2, one coach with two clients, so two of you can book the same slot, each on your own programme.
How much does it cost?
Rolling memberships start at €179 every 4 weeks for two sessions a week, and our no-expiry packs never lapse. Your first session is free, no card and no commitment.
Get started
Claim your free session
Tell us a little about yourself and a member of the ATP team will be in touch to book in your free session.
ATP Fitness App
Manage your sessions on the go
Book your PT & classes straight from your phone, manage your membership and top up credits any time.
Find us
Two locations across Cork
Douglas
2nd Floor, Unit A1, Donnybrook Commercial Centre, Donnybrook, Cork City
Tel: 087 649 4134
Mon-Thurs: 6:30am - 8:30pm
Friday: 6:30am - 7:00pm
Saturday: 8:00am - 2:00pm
Sunday: Closed
Ballincollig
Unit 1A, Link Road Business Park, Carrigrohane, Ballincollig, Co. Cork
Tel: 085 725 2370
Mon-Thurs: 6:30am - 8:30pm
Friday: 6:30am - 7:00pm
Saturday: 8:00am - 2:00pm
Sunday: Closed