About Greg Kench: strength coach for masters runners

A runner’s perspective

I’ve finished four Comrades Marathons and two Ironman 70.3 events, and my marathon personal best is 3 hours 14 minutes.

My own endurance training has shaped the questions I bring to coaching. Where does strength work belong around a long run? How much lifting is useful during a demanding training block? What needs to change when work, family or recovery puts pressure on the week?

Those questions helped shape The Kench Method. I wanted a practical way to bring strength and running together, with enough flexibility to respond to the person doing the training.

Coaching since 2018

Over eight years of coaching, I estimate that I’m approaching 900 000 exercise repetitions coached in person, one-to-one.

That experience informs the attention I give to technique, progression and feedback. A programme gives you the work to do; coaching helps you understand how to do it and when that work needs to change.

I obtained my CrossFit Level 1 Trainer credential in 2018. My coaching focus is strength training for distance runners, with an emphasis on learning compound barbell movements and progressing them appropriately.

How I approach strength training

I build much of my coaching around squats, deadlifts and presses. I value these movements because they provide a practical foundation for teaching and progressively loading strength work.

Two strength sessions a week are a common starting framework in The Kench Method. The exercises, loads and timing depend on your lifting experience, available equipment, running programme and recovery.

Before deciding what belongs in your programme, I look at:

• Your running volume, key sessions and race calendar.
• Your experience with strength training.
• The time and equipment you have available.
• How you are recovering and responding to the work.

My aim is to use a manageable amount of strength training that we can build on consistently. As your running demands change, we review the lifting alongside them.

I also want you to understand your training. Learning how to perform a lift, recognise useful feedback and understand a progression can help you become more confident and capable in the gym.

Explore how my coaching works.

The ideas behind The Kench Method

The Kench Method is my framework for integrating strength work with distance running. It brings together my experience as a runner and coach with the practical demands of an athlete’s training week.

I personally write, or review and approve, the articles published on this website and my Substack publication, Strength Training for Masters Runners. I take responsibility for the guidance published under my name.

My forthcoming book, The Kench Method: A Strength System for Marathon and Ultra Runners, develops these ideas further.

Read my strength-training articles or read a sample chapter from the forthcoming book.

Working with me

Through Barbell Empowered, I provide individualised strength programming and coaching, including online programming, video feedback and live one-to-one support.

My role is to coach your strength work alongside your existing running programme. Diagnosis, treatment and rehabilitation belong with appropriately qualified healthcare professionals.

If you’re preparing for a marathon or ultra and want help making strength training part of your week, tell me about your running, your experience and where you need support.

I review every application personally. If the coaching looks like a suitable fit, we arrange a conversation before agreeing on next steps.

For general enquiries: support@gregkench.co.za.