Cross Country Training in Montclair, NJ: Strength Work That Makes Runners Faster and Healthier
The right strength and mobility work alongside a team's running plan can help runners move more efficiently, finish stronger and stay healthier. At Char Sports Performance, we train youth to college runners to do exactly that.
Inquire about Cross Country training today
What we train
- Strength training: squats, lunges, hinges and single-leg work, coached with good technique.
- Calf, foot and ankle strength: for uneven courses.
- Hip and core stability: to hold good form when tired, especially on hills.
- Running mechanics and speed: short, fast work for a finishing kick.
- Mobility and recovery: hips and ankles, so runners keep moving well through the season. The lower legs absorb a lot of force with every stride, so this work adds up over a full season of training and racing.
Why it helps
- Strength training is widely used by distance runners to improve running economy and help the body handle mileage.
- Gradual mileage increases, enough food and rest, and strength training are commonly recommended for bone health. Runners with persistent pain should see a medical professional.
- In season, strength sessions stay short and well-timed around races; the off-season builds strength.
How it works
Every high school and college athlete starts with an evaluation of their individual strengths and weaknesses. Group sessions run 80 minutes: 40 minutes of strength work and 40 minutes of speed and conditioning on our 6,000 sq ft indoor turf at 180 Bloomfield Ave, Floor 3, in Montclair. We recommend two to four sessions a week, depending on whether an athlete is in or out of season. Younger cross country players build the base in our Youth and Junior High programs, and older players train in High School + College. Want one-on-one coaching or a session for a whole team? See Personal & Team Training.
Parent FAQs
When should runners lift during the season?
Short sessions, timed so they don't interfere with races and hard running days.
Won't lifting make my runner heavy?
No. Strength training for runners focuses on force and resilience, not size.
Does Char coach running mileage?
We focus on strength, mobility and speed that complement the team's running plan.
Tell us about your athlete, their position and their goals, and we'll build a plan.
