With Results Like These:
The last thing most runners want to do is strength train. Especially if you are overwhelmed with all the exercises you see online. If you're like most runners I work with, you've been injured before and feel "injury prone", making it difficult to hit your running goals each year.
Well the reality is:
You feel injury prone because you're weaker and tighter in certain areas, which overtime (because running is repetitive) can contribute to overuse injuries such as ITB syndrome, Runners Knee, Shin Splints, and Plantar Fasciitis.
And one way to address this is by strength training that includes running specific movements and exercises.
But most runners don't train this way and therefore most runners end up injured.
Think about the majority of strength programs- squats, lunges, deadlifts, rows, and bench press, and while there's nothing wrong with these movements, they aren't specific to running. In fact these movements are all done in one plane, and we don't run in one plane.
You are leaving so much potential on the table!
And sometimes it takes a setback for you to realize your areas of weakness, but I would rather you address them before that happens with...
a strength program that is specific to running.
Running Specific Exercises Improve Your Runners Strength
Smart runners prioritize strength training.
The injury rate for runners is about 80% each year. If you aren't injured, you should be working on injury prevention through strength training that includes running specific movement patterns.
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 twist 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 buidl 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!
The #1 Mistake Runners Are Making:
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.
Let's face it, most workout programs are not made for runners. They are missing the 4 essential parts of any strength program:
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?
WHY OUR RUNNERS SPEAK SO HIGHLY OF THIS PROGRAM:
Learn and Implement a 4 Step Plan to Run Stronger and Prevent Injuries
Step 1 +2 : Improve Your Foundation with Mobility and Stability
Learn how to activate and mobilize the joints and muscles that matter most when running
Step 3: Build Strength Specific to Running
Build strength and improve your quality of movement to prevent injuries with the workouts each week
Step 4: Build Power to Run Faster
End each workout with a plyometric segment that teaches your body how to generate more power, which means more speed
Bonus #1: Dynamic Warm Up Follow Alongs
Get access to 4 follow along warm ups to do before your next run
Bonus #2: Mastering the Hip Hinge
Discover how to master the hip hinge to activate your glutes and posterior chain appropriately
"This has been the best program I've tried that prevents injuries!"
"My speed has improved and I set a new 5k PR"!
In case I missed anything, here's some commonly asked questions!
How long do the workouts take?
The strength workouts take about 45 minutes and the mobility workouts take about 10 minutes.
Is this program flexible with my running schedule?
Yes! You pick the days you want to run and schedule your workouts and mobility around them. You can always access the workouts and mobility training from the past and will never lose them. For starters, I recommend alternating strength days and running days with performing the mobility training after running.
How long do I have access to the program?
Unlimited lifetime access with this program
Is this program good for me if I am injured?
If you have pain, I recommend going through one of the rehab programs. This program is designed for those who are not injured and want to build strength to prevent future injuries.
When should I perform the mobility movements?
I recommend going through the mobility routine after the strength workouts and/or after your runs.