Our Strength Training for Runners package is specifically designed for runners like you. We show you exactly which days to strength train, how to progress based on race goals, and provide the most optimal and specific exercises for injury-prevention and running performance.
Get It Now Learn More
"Free sample of the Kratos Hip Routine"
"Marcie Matthews on why she bought the program, why she loves it and how it changed her running."
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.
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.
Get It Now
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:
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.
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.
New Marathon PR - 3:28:46 (22-minute improvement)
New 5k PR - 22:01 (72 second improvement)
Get It Now
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.
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:
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 have a total of 24 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 four of the routines require anything other than your own bodyweight (A medicine ball and swiss ball will help, but are not needed).
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 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:
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.
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.
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. As such, we've collected and assembled some of the latest research strength training and made it available to you.
Interviews with strength training experts, including...
Jay Johnson - Masters in Exercise Science and strength work expert.
Featured on nike.com and in RunningTimes magazine - 60 minute audio interview with transcript.
Jason Fitzgerald - Owner of StrengthRunning.com and expert in
how to incorporate strength training into a runner's training schedule - 50 minute audio interview with transcript.
Dr. Mark Cucuzzella - Expert in minimalist running and how to
develop lower leg strength - 55 minute audio interview with transcript.
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 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.
3 progressive core routines that dynamically target your hips, glutes, abs and lower back using bodyweight or optionally a medicine ball and stability ball.
2 Hip and lower leg routines designed to prevent the most common running injuries.
2 Bodyweight only and gym routines for general, overall strength and heavy lifting for advanced runners.
3 progressive series of leg strengthening exercise, form drills and plyometric routines to help develop the specific running muscles in all planes of motions while generating explosive, efficient power.
2 Circuit training routines that combine strength work and aerobic development for beginner or often-injured runners.
4 routines for dynamic warm-ups, cool downs and quick, efficient routines for runners short on time.
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
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.
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:
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.
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.
We have a total of 24 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.
16 of the routines require nothing but your own bodyweight. We have two 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 some 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):
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 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:
Jay Johnson - Masters in Exercise Science and strength work expert. Featured on nike.com and in RunningTimes magazine - 60 minute audio interview with transcript.
Jason Fitzgerald - Owner of StrengthRunning.com and expert in how to incorporate strength training into a runner's training schedule - 50 minute audio interview with transcript.
Dr. Mark Cucuzzella - Expert in minimalist running and how to develop lower leg strength - 55 minute audio interview with transcript.
Life's too short to sit around saying, "Someday I'll add strength training to my running"?
Lots of people say that. But for most people, "someday" never comes. But if you've made it this far, that's not you. Get everything you need now and start the training that will change your running forever.
Get Everything Now
