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Organized into 8 modules, that you can complete in under 2 hours



Of which 13 are lectures with Skyler Tanner explaining the key concepts of the course



Including 7 strength training exercises, 3 key skills drills and a full HIT workout


Training guides

To prepare you for specific running events, like 5K or Half Marathon



Why Running?


Running is the fastest means for a human to move on foot.

It is the natural human equivalent of flight as both feet are off the ground at the same time.

It is a physical co-ordinatory skill that involves using the whole body as a cohesive unit.

Running uses the inbuilt mechanics of the foot and leg as a natural spring.

Running can include a large variety of different distances and speeds ranging from a few seconds all-out sprint to marathon and beyond.


1. It is a natural human capacity and skill you can own and enjoy again

2. It is the gift of human flight.

3. It can provide mental health benefits and the release of endocannabinoids stimulate the runner’s high, a bliss-like state.

4. You can burn more calories between resistance training workouts.

5. It is a physical challenge that can be rewarding, you can compete against yourself and others.


HIT has given you a solid foundation of strength and this course will help you to realize the value of that strength as outputted through a completely different physical activity.
If you are a personal trainer you will glean a greater awareness and understanding of the needs of clients who are runners. You will be better equipped to support and program appropriate training for runners.
Skyler’s approach is a low volume, low mileage, and low frequency approach to getting running right: the minimal effective dose for optimal results.

"I know that HIT folk are supposed to fear or vehemently mock steady-state submaximal activity as a waste of time or something that will shred our knees. And to be sure, doing too much of any activity too soon is a recipe for an overuse injury. However, what we’re going explore is how to take your foundation of fitness and as safely as possible transfer it to the gift of human flight: running."

Skyler Tanner, Exercise Physiologist and instructor of the Running with Strength course







Across the majority of the globe, after walking, running is the most popular form of physical activity, ahead of other options such as fitness classes, resistance training and cycling. One reason for this is perhaps the lack of barriers to engagement: you could simply head out of your door now for a run.
The reason for running’s popularity also lies deeper. Running is a basic human capacity, one deeply embedded in our evolutionary past: tied both to our need to hunt prey and, in the fight or flight response, to escape from predators ourselves. In short, running has played a crucial role in our species’ survival and ability to thrive.
Soon after learning to walk, children naturally start running, usually tied in with play - often in a game of chase or be chased emulating our species’ past need for running, always accompanied by both excitement and laughter.
As adults today, most of us have less daily need to be able to run to catch prey or to escape predators, yet when circumstances dictate the ability to run fast can still be a life saver.
Picking up running again as an adult is not necessarily as simple a process as the child’s instinctive drive. The adult body is less resilient to change, and we need to learn to do it right from the outset to avoid long-term damage.
Even many “weekend runners”, who have been at it for years, may not have all the fundamental skills down right and/or are not aware of how important it is to integrate appropriately balanced strength training with running.
In this course, Skyler Tanner shows you how.





Course Overview

Take a closer look at the structure and content of this value-packed course to understand what you will learn.

This module provides you with a practical overview of the physiologic concepts and the science fundamental to exercise in general and running specifically.

Here you will be introduced to bioenergetics and gain an understanding of the flow and exchange of energy within the human body.

You will learn about the differences between anaerobic and aerobic metabolism and the reasons that resistance training alone cannot provide the necessary and specific metabolic fitness required to meet the demands of running.

Skyler explains clearly how it is possible to maximize the ability of your metabolism to generate energy from the different metabolic pathways favored at different running paces.

In this module you will gain a greater appreciation of thermodynamics and learn about the differing caloric costs of running vs resistance training.

There are answers to questions such as: what ultimately determines bodyweight and can running be of value in enhancing bodyfat reduction?

Here you will learn about the benefits of running and reasons you may want to take it up: from how it can be fun, its impact on mental health and stress reduction, to the release of endocannabinoids and the runner’s high, as well as the added benefit of burning some extra calories.

Then you will dive into the 4 key practical components of the course:

  • Strength
  • Skill
  • Speed
  • Specificity

Click the tabs below to learn more about each of these components

Skyler details why resistance training is essential rather than optional for running and the reasons it is important to go beyond basic strength training routines to include exercises that specifically target key “running muscles”.

Video demonstrations of all Skyler’s recommended exercises are included, with multiple options for different equipment choices.

This is a deep dive into running technique and how to get it right from the outset, aspects such as step frequency, the impact-swing phase and optimal foot strike are covered.

Putting this knowledge into practice is vital and demonstration videos show the exact skill drill protocols you need to do to build your running technique as well as instruction as to when and how often to perform them.

You will learn how to integrate the strength you have built and the skills you are acquiring into improving your specific running fitness. This includes an introductory program for complete novices that will get you used to turning your feet over at an optimal rate whilst keeping your skills correct without fatigue interfering with the learning process.

Next, it's all about speed. Learn the importance of 'quickly with correctly' as Skyler explains how to gauge and use the right effort level for you to improve your speed, based on your current fitness levels.

You will get specific training programs designed to help you improve and enhance your speed.

Skyler discusses training approaches and options to choose between running for pure pleasure vs. training and preparing for a specific event or distance.

You will learn how there are practical limits to the amount of training you can benefit from and how you can ditch approaches that rely on tapers and wasteful training miles. Instead you will focus on Quality and Key workouts for performance goals, recovery and adaptation.

Detailed training guides are provided to help you train for and achieve personal bests in popular distances such as the 5k and the half-marathon.

Two types of exercise demonstrations are included in your course:

Strength Exercises for Running

  • Key focus: strengthening specific “running muscles”
  • Exercise demonstrations with multiple options for the key areas: Calves, Shins, Hamstrings, Thoracic spine, Lumbar spine

Running Skill Drills

  • Key focus: teaching your body to acquire the new skill of running
  • Learn: to build your running technique, when and how often to perform skill drills and how to use the natural elastic recoil in your legs.

Guides included to prepare you for a specific running event

  • 5K and Half Marathon training guides
  • Bonus Programmes: Ultra-Lite and Incurable Data Geek Inspired training guides

This module is about putting it all together, a complete and easy to use course overview that integrates all the practical aspects of the course to get you up and running through four key training phases:

Phase 1: Strength training and skill drills

Phase 2: Running, specific skill and fitness development

Phase 3: Speed development

Phase 4: Specificity and preparing for an event

At the end of the course you will have the opportunity to have a video-call consultation with Simon Shawcross and the option to submit a video of your own workout for personalized feedback. If you do submit a video, you will be eligible to receive a HITuni Certificate of Completion.







This course is for you if:

You want to learn to run.

You want to run efficiently and safely from the get-go.

You want to learn how to adapt strength training routines to support running and incorporate strength exercises with specific value to running.

You are a personal trainer who wants to be better able to support your clients who do run.

You want to learn about the bioenergetics involved in running.

You want to successfully achieve the challenge of running a specific event.








Skyler Tanner has a 20-year background in the HIT approach to strength training and is a keen runner himself.




Your Instructor: Skyler Tanner


Skyler Tanner is an exercise physiologist with an interest in lengthening human health span through exercise, dietary, and lifestyle interventions. He is also a personal trainer with over 20- years practical experience of applying exercise physiology principles.

Skyler has a Master of Science in Exercise Science from Texas State University.

He is a Certified Exercise Physiologist.

He is the President and Co-founder of Smart Strength, a one-to-one strength training facility in Austin, Texas.

His experience as a fitness and nutrition coach spans 20 years.

He has lectured at numerous events, including the Ancestral Health Symposium and the Prevention R3 conference.

He has also been featured on Fox TV, on Peak Fitness by Dr. Mercola, in the Huffington Post and the Prevention Magazine media network.




Do you have a question? Ask away.