Why Most Strength Training Does Not Work for Runners
Most strength programs aren't built for runners. Running happens on one leg at a time and in more than one direction, but most workouts train both legs together and move in a single straight line.
That gap is why so many runners strength train consistently and still don't see it carry over to their running.
If that sounds like you, you're not alone. Most runners I work with are already doing something: a general gym program, a HIIT class, or a handful of exercises they saved from Instagram. They're putting in the time, but their running isn't getting stronger, faster, or less risk for injury.
Exercises like squats, deadlifts, and forward lunges aren't bad! They build your powerhouse muscles. But every time you run, you land and push off on one leg while your body controls rotation and side to side movement.
If your training never asks your body to do that, you're leaving a lot of potential on the table.
The good news is that this is one of the easiest things to fix. When you shift to running specific strength training (single leg work, multi directional movements, and power exercises), your workouts finally start showing up in your runs.
Running Specific Exercises Prevents Your Risk for Injury
The injury rate for runners is about 79% each year. When you don't have a proven process for injury prevention, it becomes a guessing game for which exercises to do and you are even running with a higher risk for injuries.
A common cause for running related injuries are muscle imbalances causing compensations, which places more force or load through certain parts of the body.
If you are too dominant in certain muscle groups, your body will compensate during dynamic movements such as running, which increases your risk for injury.
Balancing out any muscle imbalances or compensations during strength training will allow you to run with a more efficient running form and less injuries.
Running Specific Exercises Make You Faster
More fast twitch muscle recruitment= more power and more speed
If you want to get faster, you have to improve your power output.
This looks like power moves and plyometrics outside of running.
Running easy for majority of your runs and speed workouts are important, but if your muscles don't have enough fast twitch muscle fibers, it's going to be very difficult to build speed.
Utilizing running specific power exercises will teach your body to move quickly under a load, which therefore allows you to run faster with less effort.
And you just might hit a PR this year!
Do you make these mistakes when strength training?
When runners get back to running after an injury, they ditch their rehab exercises and get back to their regular workouts. The problem with most workouts runners are doing is they don't address injury prevention and only focus on building strength.
Injury prevention for a runner can be packaged together with your strength workouts when programmed correctly. Runners that prioritize prevention are able to hit their goals faster.
Or worse... Mistake #2:
Runners don't focus on building strength and either only run or use a HIIT workout as a strength workout.
This isn't ideal because it only focuses on endurance and runners need strength AND endurance to run faster, stronger, and prevent injuries.
So the question is, how are you expected to run stronger and faster with less injuries if you have a strength program that isn't designed for runners?
After helping thousands of runners, I was able to put together a successful strength and mobility program for runners who are ready to run stronger.
You'll learn:
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How to improve your ankle, big toe, hips, lumbar spine and thoracic spine mobility
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How to improve your single leg stability
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How to strengthen your powerhouse muscles in multiple planes
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How to produce more power in your lower extremity
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How to master running specific movement patterns such as the squat and hinge
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The 4 pillars of any running specific strength program: mobility, stability, strength and power
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Weekly full body workouts that you continue to challenge you even if you are training for a race
The Runners Complete Program will show you exactly what you need to do outside of running to run stronger and prepare your body for the demands that come with running.
3 Phases Inside the Runners Complete Program
Phase 1: Foundation
Learn how to activate and mobilize the joints and muscles that matter most when running
(Week 1-4)
Phase 2: Build
Build strength and improve your quality of movement to prevent injuries as you progress each week
(Week 5-8)
Phase 3: Performance
Run faster and more efficient with exercises that teaches your body how to generate more power, force and single leg control
(Week 9-12)
SEE WHAT TYPE OF RESULTS OUR RUNNERS ARE HAVING WITH THIS PROGRAM:
Take a look inside the program:
Runners Complete Program
One Time Fee: $159
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Running specific workouts that address injury prevention and runners strength by addressing strength, power, mobility and stability
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12 weeks of workouts including 3 full body strength and 3 full body mobility each week
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Workouts take 30-40 minutes, Mobility routines take 5-10 minutes
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Video demonstration with written description for each exercise with exact reps and sets
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Tracker weight sheet so you can see your progress week after week
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Has helped over 3,000 runners get stronger and prevent unwanted injuries
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Lifetime access with one time fee (compared to paying multiple personal training sessions)
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Protected by a 30 day guarantee or your money back
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3 Bonuses that value $160 (FREE with purchase)
PLUS OVER $160 WORTH OF BONUSES
01
MOBILITY VAULT
Value: $47
02
EXPRESS
STRENGTH VAULT
Value: $59
03
RUNNERS CORE VAULT
Value: $75
Optional Equipment: Squat bar, Medicine Ball, and Plyo Box
Frequently Asked Questions:
Q: Can I go through this program if I am training for a race?
A: Yes, I recommend trying to get in 2 of the strength workouts a week during your training. Since your priority is on your runs, you can use moderate weight so you aren't too sore during your runs.
Q: I'm a new runners, will this still help me?
Yes, I actually encourage you to strength train as a newer runner. This will help you progress with your running and prevent injuries.
Q: Should I go through this program if I am injured?
A: It depends- if you are having moderate to severe pain with day to day activities, I would focus on rehab first. If you are having light pain or discomfort, you can rehab while you strength train with this program.
Q: How long do I have access to the program?
A: You have lifetime access to the program so you can always come back and revisit it.
Q: Does this program include the other rehab programs?
A: No, this is not a rehab program. This program is specifically designed for those who are looking to get stronger and prevent future injuries. This program also does not include the other rehab programs, you will need to buy them separately or in the package bundle deal.
Q: Will I be able to have contact with you once I am inside the program?
A: You will be able to comment under each video if you have questions on how to perform an exercise, substitutions or general questions. This program is not designed for those who want an individualized program.
Q: What can I expect after I purchase the program?
A: Once you purchase the program, you will immediately receive an email with instructions on how to log into the app or desktop version. Check your spam folder if it's not in your inbox and this email is coming from kajabi. After you've made your account, you will have access to the entire program and you can start on the first workout.
Runners Complete Program
One Time Fee: $159
-
Running specific workouts that address injury prevention and runners strength by addressing strength, power, mobility and stability
-
12 weeks of workouts including 3 full body strength and 3 full body mobility each week
-
Workouts take 30-40 minutes, Mobility routines take 5-10 minutes
-
Video demonstration with written description for each exercise with exact reps and sets
-
Tracker weight sheet so you can see your progress week after week
-
Has helped over 3,000 runners get stronger and prevent unwanted injuries
-
Lifetime access with one time fee (compared to paying multiple personal training sessions)
-
Protected by a 30 day guarantee or your money back
-
3 Bonuses that value $160 (FREE with purchase)
Get In Touch:
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