strength runner

Do You Want to Run Injury-Free, Destroy Your PRs, and be a Stronger, More Efficient Runner?

What if I told you that recent research indicates adding strength training to your running schedule could reduce injuries by 90%, drop your 5k time by 3.1%, and improve running economy by 4%.

Nope, this isn’t a late night, infomercial gimmick – I’ll show you the research.

And I don’t mean just a few core routines and a simple list of gym moves anyone can Google or a cobbled together series of exercises designed by someone who has never run a mile in their life.

I’m talking about a specific step-by-step strength training guide and prescription developed by elite coaches and Olympic caliber runners that will show you exactly when and how to include strength training into your schedule.

I know you’re not afraid to put in the work. But it’s difficult to figure out which exercises are most effective and when to do them.

Do you strength train after hard workouts or on easy days? How do you make continual progress rather than getting stuck doing the same routine over and over? How can you maximize strength training if you only have 10 minutes a day?

What if there was a strength training for runners guide that was built just for runners like you; who know that adding strength training to your running routine is essential to stay injury-free and run your best, but just don’t know how to add it all in? That’s where we come in.

The Strength Training Guide for Runners

That’s me in college – wishing I had found a step-by-step strength training system

I could have seriously used something like this when I was running in college and as a professional runner. For those of you who don’t know me, my name is Jeff Gaudette.

I was a two time Division-I All-American in Cross Country while at Brown University and competed professionally for 4 years after college. I have competed all over the world, in numerous marathons, and recorded Olympic Trials qualifying times in the marathon and 10,000 meters. More importantly, I’ve had the opportunity to train with and learn from some of the best runners and coaches in the United States.

I spent hours reading research, talking with other runners and coaches, and compiling strength routines trying to figure out what would make me the fastest runner I could be while keeping me healthy for more than a few months at a time.

I tried almost every different exercise and routine I could find. Sometimes I went overboard and did too much. Usually, I got stuck doing the same routine over and over, never making any gains. Most of all, I didn’t have the confidence that what I was doing was worth the effort. Was I wasting my time and possibly even making myself more tired than I needed? Without this confidence, I never made the gains I worked so hard to achieve.

That’s when I started to get serious about finding real answers and coming up with a specific, step-by-step system that I could implement that would allow me to EFFECTIVELY add strength work to my training.

Once I started working on this system and shared it with fellow coaches and athletes I worked with, they fell in love with the results and how easy it was to implement. That’s when I decided I needed to write it down, detail out the process, and share with runners like you.

I asked myself: If I could go back ten years, when I first started this journey and didn’t know anything about strength training, how would I prescribe exactly what strength routines I need to do for each race distance. What supporting information, routines, and examples would I need? The result is the Strength Training Guide for Runners.

How Will Strength Training Benefit Your Running

As I mentioned before, research indicates adding strength training to your running schedule could reduce injuries by 90%, drop your 5k time by 3.1%, and improve running economy by 4%.

More importantly, these studies were conducted on runners just like you, not Olympians. Here’s a deeper look:

Reducing injuries

In a study conducted in 2000 at Stanford University, researchers measured the difference in hip strength between healthy runners and those who suffered from IT band syndrome. All 24 of the injured runners demonstrated significant weakness in hip adductor strength. After a 6-week hip strengthening protocol, 22 of the 24 runners reported being pain-free. After 6-months, all 24 runners reported returning to full training with no further injury. Reference – Fredericson, M.; Cookingham, C. L.; Chaudhari, A. M.; Dowdell, B. C.; Oestreicher, N.; Sahrmann, S. A., Hip Abductor Weakness in Distance Runners with Iliotibial Band Syndrome. Clinical Journal of Sports Medicine 2000, (10), 169-175.

Moreover, in a 2007 study, researchers found that hip abductors and external rotators were significantly weaker in runners who suffered from “runner’s knee” compared to those of healthy runners. In addition, injured runners exhibited global hip weakness compared with healthy runners. The study recommended that all injury-prone runners incorporate a specific, running-related hip strengthening protocol to their training to reduce injury rates. Reference – Cichanowski, H. R.; Schmitt, J. S.; Johnson, R. J.; Niemuth, P. E., Hip Strength in Female Athletes with Patellofemoral Pain. Medicine & Science in Sports & Exercise 2007, 39 (8), 1227-1232.

Improving performance

The first study comes from a 1997 study in which six female distance runners underwent a 10-week strength program with weight sessions three times a week. At the conclusion of the study, cardiovascular markers like VO2 max had not changed, but the experimental group’s running economy jumped by 4% while the control group showed no improvement. Reference – Johnston, R. E.; Quinn, T. J.; Kertzer, R.; Vroman, N. B., Strength Training in Female Distance Runners: Impact on Running Economy. Journal of Strength and Conditioning Research 1997, 11 (4), 224-229.

Next, a 1999 paper published by the Institute for Olympic Sports in Finland had ten endurance athletes train for nine weeks, replacing about 30% of their normal running training with explosive strength training. A control group of eight athletes did almost no ancillary training. At the conclusion of the study, the experimental group had dropped 3.1% off their 5k time and boosted their running economy by 8%. Reference - Paavolainen, L.; Häkkinen, K.; Hämäläinen, I.; Nummela, A.; Rusko, H., Explosive-strength training improves 5-km running time by improving running economy and muscle power. Journal of Applied Physiology 1999, 86, 1527-1533.

Case study: From Often Injured Master’s Runner to New Personal Bests in 6 Months

The Runner:
John Dawkins
Age: 44
Hometown: Baltimore, MD

Previous PR’s
Marathon: 3:55:13
5k: 23:13

The Problems:

John was having trouble staying healthy as he tried to increase his mileage to prepare for the marathon. He had moderate success at some of the shorter distances, but every time he tried to increase his mileage he found himself coming down with an injury.

When John first purchased the Strength Training for Runners program, he was suffering from an IT band problem and had just gotten over a nagging achilles issue.

John had previously tried implementing strength and preventative work but had two issues. First, the routines he did were getting old. He found them on RunnersWorld a few years ago, but had been doing the same routine for years so it never felt like he was getting stronger. Second, his work schedule was pretty hectic and he often didn’t have time to get a full routine in, so he just did nothing.

How John Implemented the Program

John first started by implementing the IT band and achilles preventive routines (and the rehab information) to clear up his existing problems.

After he felt 100% healthy and returned to full training, John started his marathon training schedule. He used the 16-week marathon training prescription, which helped start him off gently and introduce him to the new routines.

As John progressed through the phases and progressions outlined in the Strength Training Program, the routines varied and helped challenge different muscles and running-specific movements. Also, when John had very little time after runs, he implemented our 5-minute strength routines so he didn’t fall behind or miss days.

The Results:

Most importantly, John made if through his entire marathon training segment healthy for the first time. He cleared up both his existing injuries and didn’t miss a day on the schedule for injury-related reasons.

John ran a massive – 22-minute and change – PR in the marathon. Not only was his time a PR, but it was a Boston marathon qualifying time. The consistency in training and the ability to handle the mileage and workouts undoubtedly helped John run the type of marathon time he thought he was capable of.

John also ran a tune-up 5k eight weeks into his marathon training. Despite using the 5k as part of a long run (running 10 miles before and then running the 5k), John recorded a 70-second personal best. His improvement was undoubtedly linked to the added efficiency from his strength training.

New Marathon PR – 3:28:46 (22-minute improvement)
New 5k PR – 22:01 (72 second improvement)

What’s included in this comprehensive guide

Now that you know adding strength training to your schedule will keep you healthy and drastically increase your performance, here’s exactly what you get when you download the Strength Training for Runners Guide today.

Injury prevention

Product is in PDF form – not a book. No physical copies will be mailed

Whether you’re working your way back from a running injury or find yourself prone to certain ailments, this section is designed to help educate you about the causes, symptoms, rehab, and mostly importantly, preventive exercises you can take to get healthy and prevent you from getting injured again. With this information and these exercises, you can prevent:

Plantar fascia
Achilles tendonitis
Shin splints
Runner’s Knee
IT band issues
Hamstring strains

Prescriptions

While you’ll find hundreds of different strength exercise strewn around the internet, no one has developed a comprehensive, step-by-step system that shows you exactly how to implement these strength routines into your training.

Beyond that, we show you exactly how you need to progress each workout so that you make maximum gains and prime yourself for your best performance as your goal race approaches.

We break down the prescriptions to focus on specific race distances (5k, 10k, half marathon and marathon)
Routines and progression for weight loss
Strength training for beginners
Strength training for those who are very short on time.

Strength routines

Product is in digital – not a DVD. No physical DVD will be mailed

We have a total of 14 different routines. Each routine contains a PDF for quick reference on the go and includes information on the main muscles targeted as well as the specific benefit they have for runners.

You will also receive a video demonstration for each routine so you have a more detailed, visual instruction should you be unfamiliar with any exercise.

You don’t need a gym, and only three of the routines require anything other than your own bodyweight (A medicine ball and swiss ball will help, but are not needed)

Bonus Material

The bonus material is our collection of research, articles and interviews about strength training for runners.

Our mission at RunnersConnect is to not just help our athletes run faster, but to educate them to become well-rounded and more strength training for distance runners informed runners. We feel it is important that you understand the dynamics and science behind all of these routines rather than blindly implementing them into your schedule. This bonus material is part of that commitment to you. You’ll learn about:

Easy ways to fix your form to prevent injuries
The purpose and benefit behind all of your new routines
Interviews with strength training experts
Much, much more being added every week…

This isn’t just for elite runners

These routines and the prescriptions for how to add them to your training aren’t just for super fast runners or those who have all day long to train. Following these step-by-step prescriptions will help you get stronger, run with better form, and stay injury-free – no matter what your experience level or your goals.

If you’re an injured runner, these routines will help you develop a stronger core, hip girdle, glutes, lower legs, hamstrings and back to help you eliminate structural weaknesses.

If you’re trying to take your running to that next level to qualify for Boston or push the boundaries of your PRs, these routines will help you become a more efficient, explosive runner and taper your strength training for optimal peaking.

If you want to build your mileage but can’t seem to run more without getting hurt, adding these routines to your training will help strengthen your muscles, tendons and ligaments to handle the stresses and workloads of running more mileage and faster workouts.

If you’re a beginner runner, we have specific prescriptions for how to get started – even if you’ve never done any type of strength training before. Moreover, we’ll show you exactly how to incorporate circuit style training so you can exercise at an aerobic level for longer while you slowly increase your mileage.

How much does it cost

To be clear, here’s a list of everything you get

Please note: the Strength Training for Runners Guide is entirely downloadable, as PDFs, movie files and MP3′s. There are no hardcopies (and no shipping costs!).

18 different strength training routines in PDF form to explain target muscles and benefits and professional videos to demonstrate the exact movement and execution of each routine No more guessing why or how to do any exercise.

Specific instructions and prescriptions on how to add to your weekly running routine for beginners, weight loss, those short on time, general fitness, 5k, 10k, HM, and the marathon

Injury guides and preventative routines for the most common running injuries.

The latest research and scientific literature on running form, strength training, and injuries.

Interviews with coaches and strength training experts, totaling over 2 hours of content, you can listen to or read to further your knowledge of strength training can work for you.

Absolutely everything you need to plan, develop, and understand how strength training fits into YOUR training.

And you get this entire system for just $39

I’m sure you realize that the information here – what I’ve gained in 15 years as a coach, elite runner, and from the interviews and knowledge I’ve gathered from the best running coaches in the US – is worth much more than this.

But still, I know there’s a tendency procrastinate when it comes to making purchases. It’s especially true if you’re that runner who has been telling yourself for years that “I am going to add strength training to my schedule next training segment”.

So, don’t wait around this time. Be one of the few who take action, rather than the many who wait around saying “someday.”

Please note: the Strength Training for Runners Guide is entirely downloadable, as PDFs, movie files and MP3′s. There are no hardcopies (and no shipping costs!). As soon as you complete your purchase, you’ll be redirected to a page where you’ll find the link to download the Guide and get started. If you do need a physical copy, you can purchase on Amazon here.

I just purchased your strength training course and had a chance to read all the prescriptions and watch some of the videos. Wow! Not only was everything clearly outlined so it made sense, but the routines and progression seemed totally doable. I’ve been wanting to do more strength work to help with my knee pain and now I know exactly how. I am running the Chicago Half Marathon next week and I can’t wait to start the program. -Julia Pedrosa

What if I don’t love it?

We put years of thinking and hours of research into the exact progression, order, and format of these routines. I am confident that this guide will have absolutely everything you need to intelligently integrate strength work into your training as well as answer every question you’ve ever had about strength training and ancillary work.

So, check out the full course and implement the guidelines into your training over the next month or during your next training cycle. If you don’t see progress or you’re not satisfied in any way, I’ll give you a full, 100% money back refund.

That’s right! If you’re not happy with your Strength Training for Runners Guide – for any reason or at any time– I will refund your payment 100%. No questions asked, no fine print. If you’re not happy, I’m not happy and I want to make it right.

Click the orange button below to download your the entire Strength Training for Runners Guide for only $39

Please note: the Strength Training for Runners Guide is entirely downloadable, as PDFs, movie files and MP3′s. There are no hardcopies (and no shipping costs!). As soon as you complete your purchase, you’ll be redirected to a page where you’ll find the link to download the Guide and get started. If you do need a physical copy, you can purchase on Amazon here.

Want more details about what’s inside?

After being a running coach for 10 years, I’ve been asked hundreds of questions about how and when to add strength training to a running schedule. So, I spent months thinking about the best way to provide you all the information you need in an organized format that didn’t make you feel overwhelmed. I decided to break the guide into four separate sections. Here’s a very detailed look at what’s in each part.

Section 1: Injury Prevention

Plantar fascia
Achilles tendonitis
Shin splints
Runner’s Knee
IT band issues
Hamstring strains

You’ll also receive a video demonstration of each exercise as well as automatic updates when we uncover new research about the cause and prevention of runner’s knee. If you’re dedicated to preventing any of the most common running injuries, you’re going to love this section.

Section 2: Prescriptions for how to integrate strength training into your running schedule

This is what I consider to be the most useful part of the guide that cannot be found anywhere else. While you’ll find hundreds of different strength exercise strewn around the internet, no one has developed a comprehensive, step-by-step system that shows you exactly how to implement these strength routines into your training. We’ve done exactly that!

Beyond that, we show you exactly how you need to progress each workout so that you make maximum gains and prime yourself for your best performance as your goal race approaches. Here are the specific prescriptions we’ve created

5k, 10k, half marathon and marathon distances. Each with their own unique progression based on the specific demands of the event. You also get beginner and advanced routines to better tailor the progressions to your ability level.
Routines and progression for weight loss. If you need to drop a few pounds to reach your potential, we’ll show you exactly how.
Prescriptions for general fitness. Perfect if you’re not training for one specific event or you just want to be a healthier runner overall.
Strength training for beginners. Specific prescriptions for how to get started – even if you’ve never done any type of strength training before.
Strength training for those who are very short on time. 5 minute or less warm-up and cool down routines for easy runs, speed workouts, long runs, and tempo runs. Now you can fit ancillary work into your training, even if you only have 10 minutes a day.
Progression to minimalist or barefoot running. If you’re thinking of transitioning to minimalist running, you absolutely must include these specific strength exercises to increase your mobility, the strength in your foot muscles, and teach yourself how to land properly.

Section 3: The strength routines

We have a total of 18 different routines. Each routine contains a PDF for quick reference on the go and includes information on the main muscles targeted as well as the specific benefit they have for runners.

You will also receive a video demonstration for each routine so you have a more detailed, visual instruction should you be unfamiliar with any exercise.

13 of the routines require nothing but your own bodyweight. We have one gym/weight routine, one routine that requires a medicine ball (another is optional), two injury prevention routines that you’ll need a theraband for, and one routine that requires a swiss ball.

Here’s a list of all the routines you’ll get (don’t worry, the prescriptions section will tell you exactly how and when to include each of these routines into your training):

Atlas – Basic core routine to develop specific running strength and targets the hips, abs, glutes, hamstrings, and lower back.

Apollo – Dynamic core routine that strengthens your core in a more movement-oriented manner.

Ares – Power core routine that uses a medicine ball to add weight and explosive power to your core. Great for 5k training and weight loss.

Bia – Hip routine to prevent numerous running injuries.

Poseidon – body weight general strength routine for the entire body

Zeus – General strength gym routine for heavier lifting.

Hermes – Speed and form drills to help you improve your running posture, leg turnover, and running mechanics.

Hades – Plyometric exercises

Athena – Leg circuit to target the lower body in all planes of motion.

Chronos – Body weight circuit routine that combines strength work with an aerobic workout.

Aether – Medicine ball circuit

Achilles – Lower leg strength training

Nike – Quick general strength routine for those who are short on time and only have five minutes to train

General strength cool down – A quick second general strength routine to incorporate during your cool downs from tempo runs

Flexibility cool down – A quick movement and flexibility-oriented routine to include after long runs and speed workouts when you’re short on time.

Dynamic warm-up and stretching – Two routines to help you warm-up before any run or workout.

Minimalist transition – Specific exercises to build your balance, strength, and mobility for transitioning to minimalist running.

Bonus material