To Get Results Like This:
The last thing most runners want to do is strength train. Especially if you are overwhelmed with alllll the exercise options you see online, right?
If you're like most runners I work with, it feels like you aren't seeing progress in your running...
...even though you strength train!
Well the reality is this:
Whether you are new to strength training, have gone through a general strength program, or tried HIIT workouts...
NOT ALL STRENGTH TRAINING IS CREATED FOR RUNNERS!
Think about it! We don't run on both legs at the same time so majority of the exercises shouldn't be done on both legs, right? AND if running is a series of multi-planar movements, we shouldn't train in one direction!
YOU'RE LEAVING SO MUCH POTENTIAL LEFT ON THE TABLE!
These exercises aren't bad... but when we run, we move in more than one plane and we are only working our powerhouse muscles with these common movements.
But that is okay!! Because when you're leaving potential on the table, you can go nowhere but up from here.
And you will start to go through strength workouts that carryover into your running with...
running specific exercises!
Running Specific Exercises Improve Your Runners Strength
The injury rate for runners is about 80% 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 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!
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:
-
How to improve your ankle, big toe, hips, lumbar spine and thoracic spine mobility
-
How to improve your single leg stability
-
How to strengthen your powerhouse muscles in multiple planes
-
How to produce more power in your lower extremity
-
How to master running specific movement patterns such as the squat and hinge
-
The 4 pillars of any running specific strength program: mobility, stability, strength and power
-
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.
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
Run Faster with a plyometric segment that teaches your body how to generate more power, which means more speed
SEE WHAT TYPE OF RESULTS OUR RUNNERS ARE HAVING WITH THIS PROGRAM:
What if this were your story too?
Benefits of the Runners Complete Program vs. Traditional Strength Workouts
Take a look inside the program:
"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 There's Anything I Missed, Here's Some Frequently Asked Questions
How is this program different than other strength workouts?
5 years ago after I experienced a sidelining running injury and after slowly getting back to running, I found my strength workouts left me sore and exhausted without much carry over into my running. That is when I realized runners need to strength train with movement patterns and exercises that are specific to running. I was able to compare movement patterns of injured runners to healthy runners and created a full body strength and mobility routine designed for injury prevention and runners strength. After consistently going through running specific strength workouts that are now inside the Runners Complete Program, I felt so much stronger running and my time had only improved. Since then, I have been able to help over 900 runners run stronger, feel more confident and prevent injuries.
I'm a new runner, will this still help me?
Yes, in fact I encourage you to strength train as a beginner runner. This will help you improve your running faster!
This sounds overwhelming to me, how long will this take each week?
Each strength workout takes 45-50 minutes to perform and each mobility routine takes 5-10 minutes to go through. If you are low on time or training for a race, I recommend strength training 2x a week and performing the mobility routine post run.
What equipment is needed?
I designed each workout to be accessible for the gym OR at home. Equipment needed includes a light dumbbell set (think 5-10 lbs), a medium dumbbell set (think 10-15 lbs), and a heavy dumbbell set (think 15 lbs +). You will also need workout sliders and resistance loops. A chair/stairs are nice to have nearby.
What can I expect when I enroll in the Runners Complete Program?
Once enrolled, you will immediately go to a thank you page and receive a confirmation email. You will receive another email from Kajabi with your log in information.
Is there support available if I have questions?
Inside the Runners Complete Program, you have access to support 2 ways:
1. You can comment under the video and I will get back to you within 24-48 hours.
2. You can email me at drlisadpt@gmail.com
Can I go through this program if I'm training for a race?
Yes absolutely, that's why i made the RC Program! I encourage you to drop down your strength training to 2x a week if you are training for a race.
Is this program flexible with my running schedule?
Yes, you pick when you perform the workouts and the mobility. They will always be on the app and don't go away once you perform them or if you miss them.
What is the refund policy/guarantee for the Runners Complete Program?
My goal with this program is to improve your strength and therefore increase your speed and performance when running. I am confident that if you follow my advice and blueprint, you will see results. However, if you do not see any improve and have tried the program for minimum 60 days, just email at drlisadpt@gmail.com and I will refund you 100% of your money.
