Stop Running Into Injuries — Build the Strength That Keeps You Moving
Discover the five essential exercises every runner needs to prevent injury, improve performance, and stay confident on every stride — no heavy weights or complicated workouts required.
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First Name
About Wayne
Hi, I’m Wayne Lambert, a former Royal Marines Commando PTI and rehabilitation specialist.
After 30+ years helping athletes and everyday runners fix pain and build resilience, I’ve learned one simple truth:
Running alone doesn’t make you strong enough to keep running.
That’s why I created this quick, practical guide — to help you strengthen the weak links most runners ignore.
Wayne Lambert
Personal Trainer, Rehab Specialist,
Health & Wellbeing Expert
What You’ll Learn Inside
The 5 key strength moves that protect your knees, hips, and ankles
Exactly how often to train — and how little time it really takes
Simple technique tips to get results without equipment
The #1 mistake that keeps runners stuck in the injury cycle
How to build power and stability that shows up in your next race
What You’ll Learn Inside
The 5 key strength moves that protect your knees, hips, and ankles
Exactly how often to train — and how little time it really takes
Simple technique tips to get results without equipment
The #1 mistake that keeps runners stuck in the injury cycle
How to build power and stability that shows up in your next race
Testimonials
Don't take our word for it. Trust our customers.
This my Testimonial regarding the focus of listening to a coach who gave me strength programming to help me improve my performance and endurance.
Historically most of my training used to be centered around circuit type training and running, with the focus on cardio fitness rather than strength.
A number of years ago I incorporated a lot more strength training to the point that this is now my main training, with cardio focus coming secondary.
The benefits of strength training for me have been absolutely transformational. First of all, it’s completey changed my body shape, resulting in a lot more muscle and overall much lower levels of body fat.
It has also resulted in me being much less fatigued after strength training, versus just circuits and running.
Finally, the impact that strength training has had on my mental health has also improved, giving me a much more heightened sense of wellbeing and motivation.
I have had x2 hip replacements and intensive back surgery too, but I am now 60 years old and in the best shape of my life due to focused strength training.
Phil Beattie
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I was referred to Wayne & the initial assessment was thorough & Wayne explained his conclusion in detail & proceeded to test my strength. He then explained what course of action he intended to recommend & the reasoning & goal of the exercises to ensure I was content & safe to proceed. Throughout Wayne was always on hand to encourage my progress & reassure that things would improve, even when at first some of the exercises seemed far from achievable. He ensured that I persevered, assuring me that my ability to complete the exercises would improve with time which it did. I very much appreciate the support of Wayne through my recovery & especially for the early support through the early phase when the ex's & equipment weren’t familiar. His encouragement & the space given for me to get things straight in my own mind showed a level of judgement which I think is particularly vital when working with a variety of people with various backgrounds of physical training regimes both good & bad.
I finally understand what strength training for runners really means.
R Howard.
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As a long serving member of the Armed forces I have been through the rehabilitation process many times. I found Wayne to be knowledgeable, friendly and approachable. My rehab process took around 9 months, where I went from being unable to run without pain, back to running for 30 minutes pain free. This process was at times frustrating (for me) but Wayne was able to manage my programme to best effect adapting what worked and what didn’t. His knowledge is first rate, always ready to offer advice and guidance. Overall he did a great job with an old solider. Many thanks
Tom Whiteman
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I was in the worst state of my life at 116kg with a 43 inch waist. Working with Wayne over a period of eight months (May-Dec) I am able to run and sprint in addition to being able to participate in resistance training. The manner in which Wayne has helped was phenomenal. I am feeling better than I have in a very long time with no pain in my back or leg and have been able to get down to 92kg and a 35 inch waist. I am now able to bench and squat more than my own bodyweight. The greatest contributor to this was that Wayne, he assessed my mobility and started at the appropriate level to my capability. He allowed me to set my own goals and timeline and held me accountable to it while ensuring form and technique were correct. Working with Wayne, he also instilled in me the mindset that regardless of physical or mental, if you cheat in your rehab and fitness, the only person you cheat is yourself. Put in the work and he’ll get you fighting fit again!
Kyle Richards.
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Wayne continues to exemplify all that is good about the Royal Marines, demonstrating the commando spirit in abundance - courage, determination, unselfishness, and cheerfulness in the face of adversity. He is a trusted friend and colleague, and an important mentor from my formative years. Diligent, professional, thoughtful, humerous and approachable, he is able to inspire, motivate, challenge and bring out the best in those around him. I watch with excitement as Wayne progresses his new venture and I would recommend him unreservedly, to any prospective client.
Scott MacMillan
Managing Director at JPMorganChase
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Just wanted to express my heartfelt thanks for for helping me on my journey, unwavering assistance you provided me throughout especially as I struggled a lot with my prolapsed disc. Your patience and expertise guided me from muscle weakness, agony and immobility to pain-free completion of the Fitness Test that I was striving for -through a series of targeted strength exercises and conditioning training. Not only have I regained my previous medical category but you have facilitated my rediscovery of the gym as a route to better all round personal fitness and a more healthy lifestyle in general! Thank you
Jase Stevens
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Ready to Stop Running Into Injuries — Build the Strength That Keeps You Moving?
© Copyright 2025 | All Rights Reserved
© Copyright 2025 | All Rights Reserved