…but you’re stuck at this plateau that you can never seem to overcome or the wheels always seem to fall off in your training as the aches and pains (hip, knee, IT band, feet…) or pelvic floor symptoms inevitably creep back in. You feel heavy, clunky, or inefficient in your stride, like there is something you are missing.
Sooo, let me ask you…
Are you strength training? Regularly? Consistently? With the demands of running in mind?
Strength = Resilience Deficiencies in strength are typically a major part of pain in runners (IT band, knees, hips, pelvic floor symptoms…). Stretching and foam rolling won’t "fix" you!
Strength = Efficiency and Power Strength will help your body to capitalize on, instead of fear, those ground reaction forces so that you can minimize energy lost with each step and improve your running economy.
For the most part at least, you know this… but you also JUST want to run. I get it!
Maybe you just don’t like strength training at all, maybe you struggle to find the time to efficiently incorporate it with your running, or maybe when you do you end up with soreness that you feel negatively affects your running performance, or maybe some combination of it all.
I got you!
The RunStrong101 course is the ultimate strength training course for runners! It's time to stop simply going through the motions with your strength workouts and learn to train efficiently, in a way that supports your body specifically through the demands of running.
By applying my STEP Method week after week, you'll have all the tools you need to strength train with confidence so that you can run stronger, faster, and more efficiently without all the typical aches and pains!
THE STEP METHOD
Six weeks of intentional strength training to build strength and resiliency as you fine tune your body to capitalize on instead of fear those ground reaction forces.
Targeted to the Demands of Running
You’ll learn to not just absorb ground reaction forces but to store them as elastic energy to propel you forward while staying strong and stable with every step!
We'll identify and address the 3 main energy leaks I see with running and use specific form cues combined with intentional strength training to minimize energy lost with each step and improve your running economy.
You'll experience it through the six weeks and then I'll show you exactly how progress your strength workouts through a full training cycle in any season.
Whether you started early in life or relatively recently running can quickly become an invaluable part of your life.
I started running relatively early in life with my mom and her “running friends.”
Little did I know at that time how important having my own group of running friends would become to me someday. Even if at this point most of them are virtual.
Fast forward through high school, college, grad school and many, many more years of running, two career changes (engineer to teacher to now), and two children. Now as a certified personal trainer and running coach, pregnancy and postpartum corrective exercise specialist, and eternal student of all things running and movement science, I help women ditch the cycle of injury and burn out and finally make real, consistent progress towards their goals.
While I haven’t run another marathon since becoming a mom (yet), I have PRed in every other distance since. I look at the race photos from that hard earned, pre-baby Boston Marathon and KNOW I could smoke her.
I think it’s partly the experience and education I’ve built up and partly because I’m a mom.
Because of, not in spite of.
In motherhood, now more than ever, I have to train with efficiency and strategy!
Efficiency first! The engineer AND the mom in me thrive on efficiency. No wasted time or effort!
Having babies also brought to light some biomechanical inefficiencies. They reared their ugly head in the form of constant hip, knee and back pain and pelvic floor symptoms. I had it all!
I firmly believe these inefficiencies were holding me back from reaching my full potential well before my child bearing years. For many women the stress of pregnancy simply reveals the invisible ink that was there all along. Addressing those inefficiencies not only eliminated my symptoms, it made me a stronger, more efficient, and more powerful runner overall.
This refers back to the “E” in my STEP Method where I said the goal is to minimize energy lost with each step. I think of energy lost as both energy you can't use to move forward AND energy lost typically means force is poorly distributed across your joints - which can lead to pain, injury or pelvic floor symptoms.
THAT is where the purposeful strength training for the demands of running and strategy based on the needs of your body can make a HUGE difference in the way running feels.
6 WEEKS OF EDUCATION AND ACTION
One Short (15-Minutes or Less) Educational Lessons per week. ($187 value)
We'll look at the demands of running, the 3 main “energy leaks” in running efficiency, and how to use intentional strength training to minimize energy lost with each step and improve your running economy.
You’ll learn to not just absorb ground reaction forces but to store them as elastic energy to propel you forward while staying strong and stable with every step, minimizing energy lost so that you can run stronger, faster, more efficiently without all the typical aches and pains.
Two Full Body Strength Workouts per week. ($412 value)
We’ll put all the learning into immediate practice week after week, building strength and resiliency as you fine tune your body to capitalize on instead of fear those ground reaction forces.
Each workout will take 30-45 minutes, include full written and video cues, and be progressed through a full training cycle over the course of the six weeks.
Strength training isn’t this whole separate thing from running that you have to do on top of it all. I’ll show you how to integrate these concepts WITH your running training so that you can run stronger, faster, and more efficiently!
AND after you experience the way it feels through these 6 weeks you’ll be hooked!
Of all the things you invest in running related (shoes, gps watch, other gear, race fees, etc.), this will pay you back 10 fold over and over again!
*Value calculated based on my rates for 1-on-1 coaching. The beauty of a self paced course model like this program is that it is more efficient (cost and time) for everyone! Price in USD. Choose your payment plan at checkout.
How much time will this take? How long are the workouts? There are two workouts per week, each about 30-45 minutes long, plus 15 minutes of education to go with it. It's set up to be a 6 week course, but you can go through it at any pace that works for you. Big race? Take a few weeks off from the strength training as you taper and come back to it, no big deal.
What equipment? Home or gym? All of the strength workouts will be designed for at home with some occasional suggestions for how you might adapt at the gym. You do NOT need a gym membership. The following is a list of “equipment” we will be using. None of it is required. We can be creative if we need to be. If you do want to purchase some of this stuff, here are my suggestions on Amazon.
Rolled up towel Yoga block (or playground ball or another rolled up towel) A chair or something to sit on with feet on the floor Resistance Band with something to anchor it to Dumbbells (or something to use as weights) Foam Roller (maybe) Slant Board or Wedges
Will this fix my ___ injury? I can't diagnose injury or promise any fixes. What I can guarantee however is that we'll get you stronger and moving more efficiently, minimizing those energy leaks which often is exactly what the doctor ordered!
Is this program specifically for moms? Not at all! This course is for all female runners. We do talk about core and pelvic floor quite a bit in the course (because it's important for ALL runners honestly) and the strength training can definitely help address any lingering muscle imbalances from pregnancy (even if it was years or decades ago), but this course is not postpartum specific. While my digging deep into this topic was born out of my struggles with running after becoming a mother, all female runners can benefit from this information and approach to training. If you want to become a mom, but are not yet one, there is no time like the present to start laying these foundations.
Why is this course specifically for females? To be honest all runners could benefit from this information. However, with the workouts, some of it is programmed specifically with the unique needs of the female body in mind, specifically our general pelvis structure and how that plays a roll with our movement and core.
What if I don't get results? I understand it’s scary to invest money in something like this without a guarantee of results. However, of all the things you invest in running related (shoes, gps watch, other gear, race fees, etc.), this will pay you back 10 fold! Because I'm so confident in that, if you show up and do the work through the 6 weeks and feel like you got no value out of it at the end, I'll provide you with a full refund.