Run Strong at 50. Run Strong at 80.
Custom strength and mobility programs built by a Doctor of Physical Therapy — for active women who plan to keep running for the next 40 years.
Trusted by 70K+ runners. Built on 11 years of clinical practice and the latest longevity research.
You know strength training matters.
But which exercises, why, how much, how often? It feels like a never-ending puzzle.
The women still running in their 70s and 80s aren't piecing together random influencer workouts.
They're doing the right work — for their body, for their sport, for the decades ahead.
This program brings together the latest running, longevity, and injury prevention research.
In a format that actually fits your life.
✅ This is For You If:
✓ You're 35-65 and you run (or want to) — 5Ks, half-marathons, weekend miles, trail, whatever your distance is
✓ You want to still be doing this in your 70s and know that means working smarter not harder
✓ You've done generic strength work and you suspect you're missing something
✓ You're willing to commit 30 minutes, twice a week, to building the body that lasts
❌ This is Not For You If:
✗ You're currently dealing with pain or injury that needs rehab (this falls under private coaching - learn more here)
✗ You’re not able to dedicate 30 mins 2x/week to a strength program
“I became more confident in my physical abilities than I’ve felt in years.”
-Pilar, Marathon traineeWhy Random Strength Exercises Aren’t Enough
The exercises that support a 30-year-old runner are not the same ones that support a 55-year-old runner.
Most strength programs were built for general fitness or for younger athletes. They miss the things that matter for women who plan to run into their 70s and 80s:
Tendon Resilience
Tendons change with age but the right kind of strength training can reverse this. They need targeted loading to stay springy and resilient - not just general strength work.
Power Output
What predicts whether you'll still be running at 75 isn't endurance - it's your power and strength in specific muscles. Most runners lose power with age without realizing it.
Muscle Mass
Women lose muscle faster after 40, and faster still after menopause. The right strength work doesn't just preserve what you have. It builds new tissue at exactly the time your body wants to lose it.
Bone Density
Your strength work has to load your skeleton specifically, not just fatigue your muscles. The right exercises build bone density. The wrong ones leave you vulnerable to fractures as you age.
What Makes This Different Than All The Free Plans Out There?
Complete a strength & mobility assessment from home — no equipment or appointments needed.
Your results are analyzed by a Doctor of Physical Therapy using the latest running, longevity and aging research.
Every movement is chosen for your needs. No filler. No guessing. No “do this because everyone does it".
You’ll get 6–12 key exercises weekly — so you always know what to do and why. No 47-exercise menus you’ll never finish.
Do your workouts on rest days or cross-training days — they’re designed to fit your running schedule.
Your body changes. Your training changes. Your program changes with both.
Form Cues That Actually Teach You
Most strength apps give you silent demos and a stopwatch.
You're left guessing whether your knee should track over your toe, whether you’re compensating and whether the exercise is even doing what it's supposed to do.
Inside Catalyst Strength Club, every exercise comes with a video that walks you through:
What to watch for — the compensations that quietly undo the work
Proper alignment — the cues that make a hip thrust actually load the glute, not the lower back
How to progress — when to add load, when to add complexity, when to hold steady
This is the difference between doing exercises and building a body that lasts.
How Catalyst Strength Club Works
Your Path to Stronger, More Confident Running
Step 1: Assess
A 15-minute strength and mobility assessment from your home. No appointments. No equipment beyond what you already have.
Step 2: Get Your Plan
Within 3 days of submitting your assessment, your workouts arrive in a user-friendly app — every exercise chosen for you, with video demonstrations and form cues.
Step 3: Expert Progression
Each month, your program evolves. You don't get stuck. You don't plateau. You build for the long run — literally.
What You’ll Actually Do
Wondering how this fits into your schedule?
Most members commit to:
2 strength workouts per week (30 minutes each)
That’s it. No long sessions. No fluff. A clear plan that fits inside the life (and training schedule) you already have.
Hi, I’m Dr. Chelsea Matthews
I'm a Doctor of Physical Therapy and a competitive masters sprinter. For the last 11 years I've worked with runners of every level - from Olympic hopefuls to 83-year-old 5K runners - to build bodies that last.
I built this program for two reasons.
First, the conventional approach is failing women.
Most strength advice for runners stops at "do some squats and planks." That works in your 30s. It doesn't work for the next 40 years, especially not for women whose bodies are navigating real physiological changes that most coaches don't account for.
Second, I've been the woman who thought she'd lost her sport.
I had an injury that made me question whether I'd ever run again. Rebuilding my own running, my own strength, my own confidence - that's what taught me what actually works for women who plan to do this for decades.
What works is specific. Strength chosen for your body, your goals, the changes ahead of you, and the life you want to be living in your 70s and 80s.
That's the work I'm doing here.
You can read more about my background here.
“I spend less time in the gym and I'm seeing significant progress.”
-AmeliaGet Your Personalized Training Plan
Custom strength programming built around your body, goals and race calendar.
Strength Club Custom
For women training for a specific event or who want their plan built around their exact body and goals.
Limited spots each month so each plan gets the attention it deserves
Or $1,970/year
Two months free
What's Included
- ✓Fully custom strength and mobility programming based on your assessment
- ✓Custom running workouts matched to your training cycle
- ✓Monthly workout review — submit your check-in, get adjustments back
- ✓Priority response on questions about your program
- ✓30-day satisfaction guarantee
Somewhere in the back of your mind, there's a question you don't say out loud.
What if I can't keep doing this into old age?
Running isn't just exercise. It's how you think, how you decompress, how you feel like yourself.
This is how you protect it.
Frequently Asked Questions
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Catalyst Strength Club is designed for runners of all levels. The exercises chosen for you are based on your strength, mobility and goals. Regardless if you’re running 1 mile or an ultramarathon - you’ll find the right level of challenge inside your workouts.
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Most members commit to 2 × 30-minute strength sessions per week. Upon sign-up, you’ll share how much time you have to dedicate to your strength plan each week and your plan will be created from that but 1 hour/week is the minimum to see results.
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Every workout is customized based on your unique needs and goals utilizing the latest science and research around strength, prevention and longevity.
For example, while many online workouts will feel challenging - this doesn’t mean they are actually improving strength or reducing your injury risk as a runner.
In fact, the wrong type of workouts can actually leave you more susceptible to unnecessary pain, fatigue or injury. This is why having expert guidance can make all the difference.
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Yes. Catalyst Strength Club is a monthly membership but you can cancel or pause anytime. No long term commitment is needed.
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It’s recommended that you have resistance bands and either dumbells or kettlebells to get the most out of the program.
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Your exercises are delivered through a user-friendly app (included with your membership) available for iOS and Android. Each exercise includes a demonstration video, form cues, and the ability to track your progress.
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If you're currently dealing with pain or injury, you need rehab, not a strength program. Email me at chelsea@chelseamatthews.co and I'll point you to the right resource. This program is designed for active runners who want to stay pain-free as they age.
Running Longevity is About Strength
The women still running into their 70s and 80s didn't get there by accident.
Or by putting together a bunch of random exercises.
They got there by consistent strength training that doesn’t overwhelm their schedule or life.
Let an expert take the guesswork out of it for you.