Run Stronger: Strength for Runners
Take the Guesswork Out of Getting Stronger
Are you tired of doing the same 3 banded exercises that you’ve done for years but don’t seem to be making any progress? Random exercises on Instagram or YouTube not cutting it? Feeling frustrated that you can’t seem to find the time for strength training?
If so, it’s time to stop guessing and start following a plan that was designed to fit into your routine.
Are You Ready To Run Stronger?
Run Stronger was designed specifically for runners who
Don’t know where to start and need a clear, structured strength training program that actually supports their running goals.
Struggle to find the time, needing a program that fits seamlessly into a busy schedule, whether at home or on the road.
Needs a program that is easy to follow and implement- just open the app and start your workout.
The Run Stronger Difference
Run Stronger was designed by runners, for runners.
Strategically curated by Doctors of Physical Therapy, Certified Run Coaches, and active runners, we understand the unique demands of running. We’ve built a program that helps you easily navigate how to incorporate effective strength training into your run routine to not only run stronger but also help decrease your injury risk!
Run Stronger is a comprehensive 12-week program designed to help you consistently build strength and resilience.
Invest in becoming a more resilient runner for only $12.50/week!
What’s Included:
Guided Warm Up that can be done before strength or run workouts.
Two full-body strength workouts per week.
The workouts are strategically progressed every 3 weeks to gradually increase the challenge, to ensure you continuously adapt, grow stronger, and see results over the course of 12 weeks.
Bonus Plyometric workout to adequately prepare your muscles, tendons, and bones for the demands of running.
Access to Final Surge, which can conveniently be accessed via your phone.
The app allows you to comment on your workouts, report level of difficulty, track weights, and rep and sets.
Additionally you can connect your running watch to also track all of your other workouts!
All exercises have video demonstrations with verbal cues to take the guesswork out of the equation.
Email support whenever you need it!
Lifetime access to workouts.
Built for Practicality:
Seamless Integration Into Your Run Training
Our primary goal when creating Run Stronger was to make strength training EASY for runners to fit into their existing training routine.
We understand that time is precious, so we’ve eliminated complexity and maximized efficiency, ensuring this program supports your running, rather than competing with it.
We Are Here to Support YOU!
Even though this is a self-paced program, we are here support your training journey! If you have any questions as you navigate the program, you can email us at info@startinglinemaine.com or set up a FREE 20-minute Strategy Call. We are dedicated to helping you succeed and get the most our of your strength training investment.
Meet the Physical Therapists!
Trish (left) is a Doctor of Physical Therapy, run coach, and runner herself. She understands both the science and the lived experience of smart, sustainable training. Runners need strength training to perform at their best and to stay injury-free. Her mission is to empower you to train confidently and consistently - for the long run.
Danielle (right) is a Doctor of Physical Therapy, run coach, business owner, Mom of 3, and avid runner. She understands the feeling of being strapped for time wondering “how am I going to get that strength workout in”? But she knows (and has experienced it herself) the benefits of strength training that is done alongside your run training especially after taking some time off from running for injury or giving birth. Her mission is to provide runners with an easy and effective plan that fits strength training into their routine no matter how busy life gets.
FAQs
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One set of medium (~10-15#) dumbbells and a mini loop resistance band (they often sell sets with 4 different resistance bands!). Some exercises will have sliders but you can easily use paper plates or socks on a smooth floor. Access to 1 stair or step stool.
As you get stronger it could be beneficial to have a heavier set of dumbbells (20+) or even a moderate to heavy kettlebell but is not mandatory.
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The warm up should be about 3-5 minutes to prepare your body for movement. On average the workouts should take 25-30 minutes. If you are short on time for the day, you can complete 2 rounds vs 3 rounds. 15 minutes is still better than 0! And the cumulative effect will still make a difference!
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In order to create change, muscles need time to adapt and learn new movements. If exercises are constantly changed, then it is more challenging to progress to the next level because you don’t have enough time to build your foundation.
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You can make the workouts more challenging by increasing the weight used OR by changing your sets/reps scheme. The sets/reps we suggest to stay within for runners is 2-4 sets of 8-12 reps for each exercise. You want to make sure you change one variable at a time, so if you increase the weight then you will either decrease the reps or keep them the same.
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You can repeat these workouts as many times as you would like and make them more challenging by increasing the weight you use or by adding a 4th set of the exercises. If you want more personalized guidance we also offer individualized strength coaching and run & strength coaching.
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Yes! We designed this program so it can be done concurrently with your run training and still be effective yet not disrupt your run workouts. If you choose to run and strength train on the same day, we recommend you do your run workout FIRST and try to space it out by a few hours if possible. Ideally don’t pair your strength days on the same day as your long run or the day before a long run to allow for appropriate recovery.
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Yes, absolutely! Even though this is a self-paced program we are more than happy to help you navigate any questions you have. You can email us at info@startinglinemaine.com OR set up a FREE 20-minute Strategy Call.
