Strength Development Program for Runners from Udemy

What's inside

Learning objectives

Develop the necessary strength to improve your performance when running
Understand exactly why runners to develop strength

Learn what exercises make up an effective strength program for runners

Develop the necessary strength to improve your performance when running
Understand exactly why runners to develop strength
Learn what exercises make up an effective strength program for runners

Syllabus

Start your improvement at the conceptual level. Learn the role that muscles play in running, and how your training should be structured to focus on strength development

Do you know the role you're muscles play in running? Or how to properly build strength to improve your running? This 4-Week Strength training program will teach you how to approach strength as a runner and build up your strength from head to toe.

This program is divided into three sections; (1) conceptual understanding of strength, (2) what drills & exercises will strengthen runners, and (3) follow along training session to take you through the practical portion of this program.

Sign up today to take the 4-Week Strength Development Program.

Traditionally, strength training is centered on developing muscles that aid with extension of the joints. Did you know this is actually counter-intuitive? In this video, you'll learn why this approach isn't the best and what you're focus should be when developing strength.

One of the core principles in Pose Method for you to understand is how the force of gravity facilitates our movement. In this video, you'll learn how the relationship between this force and our muscular strength work together.

In the world of strength training, there's a debate about whether muscles can be developed in isolation or if they can only strengthen within their practical application. Watch this video to better understand the two approaches and how you should in turn structure your own training regimen.

This series will take you through a 4-week training program to develop strength. In this video you'll learn how this program is structured, as well as how you can continue on with developing or maintaining your strength when you reach the end of the 4-weeks.

Squats are among the main exercises found in this series. In this video you'll learn why they're important for runners to do when training and where your focus needs to be when performing these types of exercises.

One leg squats are a great exercise for developing support muscles. Watch this video to see how to perform this exercise.

Overhead squats are a great exercise for developing support muscles. Watch this video to see how to perform this exercise.

Hops and Jumps are a key set of exercises for strengthening a runner. In this video you'll learn why they're important for runners to do when training and where you're focus needs to be when performing these types of exercises.

Two leg hops with the bar overhead are a great exercise for developing support muscles and improve at unweighting. Watch this video to see how to perform this exercise.

One leg hops with the bar overhead are a great exercise for developing support muscles and improve at unweighting. Watch this video to see how to perform this exercise.

Two leg box jumps are a great exercise for developing support muscles and improve at unweighting. Watch this video to see how to perform this exercise.

One leg box jumps are a great exercise for developing support muscles and improve at unweighting. Watch this video to see how to perform this exercise.

The one actionable element in running is pulling your foot from the ground. Ankle weight pulls are a great exercise for improving your ability to pull your foot quickly and in the right direction. Watch this video to see how to perform this exercise.

Abs and back development is key for strengthening a runner. In this video you'll learn why they're important for runners to do when training and where you're focus needs to be when performing these types of exercises.

Face up leg raises are great exercises for developing your abdominals. Watch this video to see how to perform the exercises in this progression.

Face down leg raises are great exercises for developing your back muscles. Watch this video to see how to perform the exercises in this progression.

If you're a runner, developing your upper body is just as important as developing your lower body. In this video you'll learn why push-ups are important for runners to do when training and where you're focus needs to be when performing these types of exercises.

Push-Ups are a great exercise for developing your upper body and improve you're ability of unweighting. Watch this video to see how to perform the exercises in this progression.

Hip Dips are a great exercises for strengthening a runner. In this video you'll learn why they're important for runners to do when training and where you're focus needs to be when performing these types of exercises.

Face down Hip Dips are a great exercise for strengthening the bridge between your upper and lower body. Watch this video to see how to perform the exercises in this progression.

Face up Hip Dips are a great exercise for strengthening the bridge between your upper and lower body. Watch this video to see how to perform the exercises in this progression.

Side Hip Dips are a great exercise for strengthening the bridge between your upper and lower body. Watch this video to see how to perform the exercises in this progression.

Before you start any training program, it's important to know where you're starting so you can track your improvement. This video will take you through the six exercises that make up you're initial strength assessment.

Watch this video to see the exercises, number of sets, and number of reps for the three sessions that make up your first week of training.

This is the first session of the first week of the program. When you're warmed up and ready, play this video and follow along, performing each of the exercises in this set.

This is the second session of the first week of the program. When you're warmed up and ready, play this video and follow along, performing each of the exercises in this set.

This is the third session of the first week of the program. When you're warmed up and ready, play this video and follow along, performing each of the exercises in this set.

Watch this video to see the exercises, number of sets, and number of reps for the three sessions that make up your second week of training.

This is the first session of the second week of the program. When you're warmed up and ready, play this video and follow along, performing each of the exercises in this set.

This is the second session of the second week of the program. When you're warmed up and ready, play this video and follow along, performing each of the exercises in this set.

This is the third session of the second week of the program. When you're warmed up and ready, play this video and follow along, performing each of the exercises in this set.

Watch this video to see the exercises, number of sets, and number of reps for the three sessions that make up your third week of training.

This is the first session of the third week of the program. When you're warmed up and ready, play this video and follow along, performing each of the exercises in this set.

This is the second session of the third week of the program. When you're warmed up and ready, play this video and follow along, performing each of the exercises in this set.

This is the third session of the third week of the program. When you're warmed up and ready, play this video and follow along, performing each of the exercises in this set.

Watch this video to see the exercises, number of sets, and number of reps for the three sessions that make up your fourth week of training.

When you arrive at the fourth week of the program, it's time to perform a follow-up assessment of your strength. During this week's training sessions you'll work strength tests into each of the three training days.

Traffic lights

Read about what's good

what should give you pause

and possible dealbreakers

Focuses on the Pose Method, which is an evidence-based approach to improving running form and efficiency, potentially leading to better performance

Includes follow-along practical sessions, which can be helpful for runners who prefer a hands-on approach to learning and training

Provides a structured 4-week program, which can be beneficial for runners who want a clear plan to follow for strength development

Requires access to weights and equipment to perform exercises like squats, hops, jumps, and hip dips, which may not be readily available to all runners

Emphasizes the importance of upper body strength for runners, which is often overlooked but can contribute to improved running form and efficiency

Includes a strength assessment to track improvement, which can be motivating for runners who want to see tangible results from their training

Reviews summary

Strength program for runners

Learners say this Strength Development Program for Runners is a highly effective program that delivers tangible results for improving running performance. Many found the program's structure clear, starting with theory before moving to practice. The follow-along sessions are largely seen as convenient and helpful for integrating strength work, although a few mention the pacing can feel fast and form cues sometimes lack detail during these videos. While the explanation of why exercises are important is praised, some found the integration of Pose Method concepts a bit abstract or difficult to grasp without prior knowledge. Overall, it's considered a valuable course for runners looking to complement their training.

Concepts were interesting but abstract

"The Pose Method concepts were interesting but sometimes felt a little abstract."

"Only minor critique is that some of the explanations of the Pose Method could be clearer for someone totally new to it."

"The theoretical explanation of Pose Method was a bit hard to grasp without prior knowledge."

Convenient but can be fast

"The follow-along sessions are incredibly helpful, making it easy to fit into my schedule. Highly recommend for any runner!"

"The follow-along videos are easy to use."

"The exercises themselves are useful, but I found the follow-along format sometimes hard to keep up with..."

"Sometimes it's hard to see the form properly, and the pacing in the follow-along sessions feels rushed at times."

Effective and specific for runners

"The exercises are well-chosen for runners."

"Solid strength program for runners. The focus on specific movements like ankle pulls and hip dips is great."

"As a beginner runner, I found this program really accessible. ... The exercises are effective..."

"The workouts are effective, and I like how they build over the weeks."

Well organized and explains rationale

"Fantastic course! The structure is clear, starting with the theory and moving into practical sessions."

"I appreciate the explanation of *why* these exercises are important."

"The explanation of the *why* behind the exercises is crucial and well-done."

"The theoretical part sets a good foundation."

Helps improve running performance

"This course has been a game changer for my running. My running feels stronger and I've noticed less fatigue on longer runs."

"I completed the 4 weeks and feel noticeably stronger. Great value."

"The workouts are effective, and I like how they build over the weeks. My times are improving, and I attribute some of that to the strength I've built here."

"I feel stronger, and my running form feels better."

Limited options after 4 weeks

"Good content, practical exercises. The theoretical part sets a good foundation. The follow-along sessions are convenient. I wish there was a bit more variety or options for progression after the 4 weeks."

Form cues can be improved

"Sometimes it's hard to see the form properly, and the pacing in the follow-along sessions feels rushed at times. ... Felt like it could benefit from more detailed form instruction *before* the follow-along."

"...sometimes the exercises move a bit quickly without enough emphasis on form cues."

Activities

Be better prepared before your course. Deepen your understanding during and after it. Supplement your coursework and achieve mastery of the topics covered in Strength Development Program for Runners with these activities:

Review Basic Anatomy and Physiology

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Reviewing basic anatomy and physiology will help you understand the role of different muscle groups in running and how the exercises in the program target them.

Browse courses on Human Anatomy

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Review the major muscle groups used in running.
Study the biomechanics of running.
Understand how strength training impacts muscle function.

Read 'Anatomy for Runners' by Jay Dicharry

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Reading this book will provide a deeper understanding of the anatomical principles behind the strength exercises.

View Anatomy for Runners: Unlocking Your Athletic... on Amazon

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Obtain a copy of 'Anatomy for Runners'.
Read the chapters related to lower body anatomy and biomechanics.
Take notes on key concepts and apply them to the course material.

Practice Pose Method Drills

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Regular practice of Pose Method drills will reinforce the correct running form and improve your efficiency.

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Review the Pose Method principles.
Practice the drills demonstrated in the course.
Focus on maintaining proper form.

Four other activities

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Join a Running Group for Strength Training

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Participating in group strength training sessions will provide motivation and support, making it easier to stick to your program.

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Find a local running group that incorporates strength training.
Attend group sessions regularly.
Share your experiences and learn from others.

Document Your Strength Training Journey

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Documenting your journey through a blog or video series will help you reflect on your progress and share your experiences with others.

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Choose a platform for documenting your journey.
Record your workouts and progress.
Share your insights and challenges.

Create a Personalized Strength Training Plan

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Creating a personalized plan based on the course principles will solidify your understanding and allow you to tailor the program to your specific needs and goals.

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Assess your current strength and weaknesses.
Define your running goals.
Design a 4-week strength training plan based on the course principles.
Track your progress and make adjustments as needed.

Read 'Running Rewired' by Jay Dicharry

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Reading this book will provide a deeper understanding of how to address common running-related issues through targeted exercises and movement patterns.

View Running Rewired on Amazon

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Obtain a copy of 'Running Rewired'.
Read the chapters related to your specific running challenges.
Incorporate the recommended exercises into your training plan.

Career center

Learners who complete Strength Development Program for Runners will develop knowledge and skills that may be useful to these careers:

Running Coach

As a Running Coach, your primary responsibility is to guide individuals in improving their running technique, endurance, and overall performance. This involves creating personalized training plans, providing feedback on running form, and educating clients on injury prevention. The Strength Development Program for Runners directly enhances your ability to design effective strength training regimens tailored specifically for runners. By understanding the role of muscles in running and learning the appropriate drills and exercises, you can better integrate strength training into your clients' routines, leading to improved running performance and reduced risk of injury. A running coach should take this course to create well-rounded training programs.

See salaries and explore the career path for Running Coach

Strength and Conditioning Coach

The role of a Strength and Conditioning Coach involves designing and implementing training programs to improve athletes' strength, speed, power, and overall athletic performance. This Strength Development Program for Runners offers a specialized approach to strength training for runners, providing valuable insights into the unique demands of the sport. The course's emphasis on the Pose Method, along with its practical sessions and focus on head-to-toe strength development, helps you create more effective and targeted training programs for runners. Those beginning a career as a strength and conditioning coach should use this course to enhance their training regimens.

See salaries and explore the career path for Strength and Conditioning Coach

Physical Therapist

A Physical Therapist works with patients to rehabilitate injuries, manage pain, and improve movement and function. This often involves designing and implementing exercise programs to address specific physical limitations. The Strength Development Program for Runners helps you understand the importance of strength in running and how to develop targeted strength training programs. This knowledge is useful for creating rehabilitation plans for runners recovering from injuries or seeking to improve their running mechanics. Applying the evidence-based approaches taught in the program helps physical therapists create more effective treatment plans. A physical therapist can use this course to better treat runners.

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Athletic Trainer

Athletic Trainers specialize in preventing and treating injuries for athletes. They work closely with athletes to develop rehabilitation programs, assess their physical condition, and provide immediate care for injuries. The Strength Development Program for Runners helps athletic trainers gain a deeper understanding of the specific strength needs of runners and how to address them effectively, especially in strength maintenance. By learning the drills and exercises covered in the program, an athletic trainer is better equipped to design tailored strength training plans that support runners' performance and reduce the risk of injuries. The course can help athletic trainers better serve the runners they work with.

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Personal Trainer

Personal Trainers design and implement exercise programs for individual clients to help them achieve their fitness goals. This Strength Development Program for Runners may be useful for personal trainers who work with clients interested in improving their running performance. The course provides a structured approach to strength training for runners, covering key concepts, exercises, and training sessions. The follow along training sessions may be useful for personal trainers who wish to coach runners. The conceptual understand of strength component is also helpful.

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Kinesiologist

A Kinesiologist studies human movement and applies scientific principles to improve health, performance, and function. They often work with athletes to enhance their performance through movement analysis and training program design. This Strength Development Program for Runners helps kinesiologists understand the biomechanics of running and how strength training can be used to optimize performance. The course provides a conceptual framework for strength training, along with practical exercises and follow-along sessions. A kinesiologist who works with runners will find the course to be particularly useful.

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Exercise Physiologist

Exercise Physiologists assess, plan, and implement exercise programs to improve patients' health and fitness. This Strength Development Program for Runners can help these exercise experts to develop programs for runners who seek to improve their strength. The program's focus on the conceptual framework of strength makes it very helpful. This course can help exercise physiologists train runners better.

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Wellness Coach

Wellness Coaches guide individuals in adopting healthy lifestyle habits and achieving their personal wellness goals. The course may be useful for a Wellness Coach who works with clients who are interested in running. The course syllabus, which includes follow-along sessions with information about the structure and content might be helpful for designing personalized training plans for clients. The Wellness Coach can use this course to promote running.

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Adapted Physical Education Teacher

An Adapted Physical Education Teacher modifies physical education programs to meet the needs of students with disabilities. The Strength Development Program for Runners may be valuable for adapting running-related activities and exercises for students with specific physical limitations. The program focuses on developing strength and improving running performance, which may offer insights into adapting running programs for students with disabilities. In particular, the teacher may be able to use the exercises laid out in the syllabus to help students.

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Recreational Therapist

Recreational Therapists use recreational activities to improve the physical, emotional, and social well-being of individuals with disabilities or illnesses. The Strength Development Program for Runners may be useful for designing programs that incorporate running as a therapeutic activity. The drills and exercises for strengthening runners as well as the conceptual understanding of strength that is provided by the program might facilitate improvement in patients. Recreational therapists who want to incorporate running into their programs may find the course to be useful.

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Massage Therapist

Massage Therapists use manual techniques to manipulate soft tissues, relieve pain, and promote relaxation. The Strength Development Program for Runners may be useful for Massage Therapists who work with runners. Runners may suffer from various muscle ailments due to running. Massage can be a way to alleviate this. This course will give better insight into the musculature of runners. This course is useful for becoming a better massage therapist.

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Chiropractor

Chiropractors diagnose and treat neuromuscular disorders through manual adjustments and other therapies. The Strength Development Program for Runners can help a Chiropractor understand the biomechanics of running and the relationship between strength and running performance. The videos in the syllabus can be used to better diagnose issues. This is valuable for those who want to become a chiropractor.

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Sports Nutritionist

Sports Nutritionists advise athletes on optimal nutrition strategies to enhance performance and recovery. The Strength Development Program for Runners may be useful for a Sports Nutritionist working with runners. The exercises can be used to recommend dietary supplements and plans that are tailored towards runners. The syllabus mentions the conceptual understanding of strength, which can be a baseline to make recommendations. It is useful to take this course for runners.

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Corporate Wellness Consultant

Corporate Wellness Consultants design and implement programs to improve employee health and productivity. The Strength Development Program for Runners may be helpful for consultants who want to incorporate running into their wellness programs. The course may provide them with insights into the exercises, drills, and design of a running program. The corporate wellness consultant may be able to help improve employee health.

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Sports Psychologist

Sports Psychologists help athletes improve their mental game, manage stress, and enhance performance through psychological techniques. The Strength Development Program for Runners may be useful for a Sports Psychologist working with runners. The program provides follow-along training sessions which can be used to improve focus and mental resilience in athletes. It can be used to enhance athlete performance.

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Reading list

We've selected two books that we think will supplement your learning. Use these to develop background knowledge, enrich your coursework, and gain a deeper understanding of the topics covered in Strength Development Program for Runners.

Anatomy for Runners

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Provides a detailed look at the anatomy relevant to running, offering insights into injury prevention and performance enhancement. It complements the course by providing a deeper understanding of the musculoskeletal system and how it functions during running. It valuable resource for understanding the 'why' behind the exercises recommended in the strength development program. This book is commonly used by runners and coaches alike.

Anatomy for Runners: Unlocking Your Athletic...

Kindle Edition

Running Rewired

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Expands on the concepts introduced in the course, providing a more in-depth look at how to address common running-related issues through targeted exercises and movement patterns. It valuable resource for runners looking to optimize their form and prevent injuries. This book provides additional context to the course's principles. It useful reference tool for runners of all levels.

Strength Development Program for Runners

What's inside

Learning objectives

Syllabus

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Reviews summary

Strength program for runners

Activities

Career center

Reading list

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