Strength Training & Injury Prevention for Runners
4.5 (3 ratings)
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Strength Training & Injury Prevention for Runners

45 Days to Building Your Strong Running Body - No Gym Required
4.5 (3 ratings)
Instead of using a simple lifetime average, Udemy calculates a course's star rating by considering a number of different factors such as the number of ratings, the age of ratings, and the likelihood of fraudulent ratings.
22 students enrolled
Created by Lisa Hamilton
Last updated 12/2015
English
Price: $45
30-Day Money-Back Guarantee
Includes:
  • 5 hours on-demand video
  • 4 Articles
  • 9 Supplemental Resources
  • Full lifetime access
  • Access on mobile and TV
  • Certificate of Completion
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What Will I Learn?
Pinpoint their stability and mobility weaknesses and employ strategies to correct them.
Reduce the occurrence of common running injuries through targeted strength training with an emphasis on proper form.
Apply correct foam rolling technique for mobility, optimal recovery and injury prevention.
Understand your compensatory patterns and how they affect your running form.
Understand your running body and how it works to power you forward.
Run with a stronger, faster, more injury resistant body.
View Curriculum
Requirements
  • There is no prior running or strength training knowledge needed in order to successfully complete this course.
Description

Are you tired of getting injured?

Are you tired of experiencing one disappointing setback after another?

Are you tired of training for months only to be sidelined with frustration within weeks of your goal race?

You can do something about it.

30 minutes of strength work with the right exercises a few times a week can help you train with the consistency you deserve and get to the starting line healthy.

I know the stress, anxiety and frustration that comes from not being able to run when you want to run. I know the excitement of getting close to a goal race only to be derailed by injury weeks before.

I know what it feels like to sacrifice other things you enjoy as well as time with your family only to have your running dreams not come to fruition. As a competitive runner of 20 years, competing distances from the 800 meters to the marathon, I’ve had everything from shin splints, to stress fractures, to knee pain (patella tendonitis) to ankle pain (peroneal tendonitis) to IT band syndrome. I’ve even had back pain. Through it all, I was able to achieve a 1:16 Half Marathon and a 2:43 Marathon.

The good news is that with each injury I learned the running-specific strength and mobility exercise I needed to do to reduce or eliminate the chances of that injury ever happening again and now I'm sharing what I've learned.

This program is not about going to the gym and mindlessly banging out a set of squats at maximum weight or hitting the bench press to garner a winking eye at the beach (although that may happen). It is about doing exercises that help you avoid injury and get the running results you want.

You don’t have to scour the internet or view dozens of videos for piecemeal ways of addressing your strength needs. You don’t need to wonder about what exercises to do and how many sets or repetitions of each exercises you need to perform. You don’t even need to wonder whether you’re doing the exercises “right”.

Delivered via text, audio and over five hours of high definition video, this 45 day program shows you exactly what exercises to do, how many times to do them and what you should look like while doing them. And you won’t even need to go to a gym, hire an expensive trainer or get all this fancy equipment to make gains that matter.

You also won’t need to obsess about whether your strength program is working or not! If you follow the program I’ve outlined for you, it will work! You’ll not only see results, you’ll FEEL them! Heck, you’ll even feel strong even while sitting and standing. I guarantee it!

Here's what others are saying about the course:

"Funny, and I almost hate to put this into writing but before I “met” you or started strength training my training consisted of no warm-up, no cool down, and, of course, zero strength training. As such, I would feel tight and sore after every run which would continue throughout the following days. Simple tasks, such as getting out of bed, standing up after sitting for a while, and walking were all experienced with varying degrees of pain and lethargy. Now, I notice that I am no longer tight in the days and evenings after my runs, I get out of bed with more pep, and I no longer limp around the office after sitting at my desk for long periods. Thank you so much for helping me.”Jesse O.

I started “Building Your Strong Running Body” coming back from an injury. I was interested in this because I have had several significant injuries that have set me back in my training. I needed something from a knowledgeable source that I could be confident in implementing into my running. From day one I really liked the dynamic warm-up because I always struggled with knowing the best way to get my muscles ready before running or strength training. I could tell that this quick routine had my legs flexible and ready. The Abdominal and Back Series had my abs sore for a few days after the first workout. For years I have done lots of sit-ups and other ab workouts, but never had soreness, so I knew this workout was doing the trick! I liked the way the course taught which muscles should be engaged in a specific exercise and how it emphasized proper form when doing the exercise. Since starting the course I believe my form is much better and my core and legs are stronger.” - Patricia Tuttle Russell

“I am grateful today that you suggested foam rolling when I had my gluteus issues this spring I was skeptical but it cured my glutes issues. Thursday I had physicl training and our instructor pushed us hard, my legs were as sore as after a 50K ultra race, I am not kidding. I have foam rolled 2 times yesterday and 2 times today and am so much better. What a life saver”-Gabriella Lundh

Make this the year you take your running to another level.

I look forward to helping you get strong!

Lisa

Who is the target audience?
  • Runners who have been injured more than once a year.
  • Runners who have followed a strength training program before, but it wasn't running specific.
  • Runners who are knew to strength training and want to know exactly what exercises to do, how often to do them and at what intensity.
  • Runners who want to become stronger, faster and more injury-resistant.
  • Fitness enthusiasts who want well rounded strength training program with an emphasis on proper form.
Students Who Viewed This Course Also Viewed
Curriculum For This Course
Expand All 63 Lectures Collapse All 63 Lectures 05:13:56
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Introduction to 45 Days to Building Your Strong Running Body - No Gym Required
7 Lectures 09:43

This lecture welcomes you to the Strength Training & Injury Prevention for Runners program.

Preview 00:58

This lecture provides an overview of the Introductory, Strength and Strength and Power phases that comprise the Strength Training & Injury Prevention for Runners program as well as the overall goals of the program. Listen to this lecture to familiarize yourself with what this program aims to accomplish.

Preview 03:46

This lecture explains how to determine your strength training level. The program consists of both a beginner and advanced level. You may find that in some routines and some exercises you are at two different levels. This is okay. The prescribed number of sets and repetitions for each level should be used as a guide, not an absolute. This lecture explains it all.

Preview 01:24

Once you’ve determined your training level, your next step is to pick your strength training days. To accommodate different training schedules, the course does not lay out specific strength training days of the week. However, it lays out the number of days in a week exercises should be performed. Listen to this lecture for assistance with how to pick your strength training days.

Preview 01:17

Some of the exercises in the course call for the use of a theraband/resistance band,strap, rocker board, stability ball or additional weight. Although these extras are not necessary, they are recommended as they will assist in making the exercises more challenging as you progress. This lecture talks about the kinds of materials that can assist you throughout the course.

Preview 00:50

Your next step is to print any worksheets, checklists and logs you need for the program. It is best to have them near you so that an exercise isn’t missed. I also find that printing them and looking at them every day, helps to hold participants accountable. Some participants have even created a binder for their logs and checklists. All supplemental materials can be found in the Supplemental Materials section of the program.

Preview 00:48

Your last step is to get busy with your routines. Each week’s agenda, plan and routines are located in the Routines section of the program. Some program participants have found it extremely helpful to watch the full week’s routines before performing them.

Preview 00:40
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Important Notes
4 Lectures 16:04

This lecture teaches you how to move with good form. As long as you can maintain proper form, perform the prescribed number of sets and repetitions. As soon as your form begins to falter, stop and either take a break and continue or move on to the next exercise. Proper form is essential for working the right muscles in the right way.

Preview 02:53

As you go through the program, you may find that you are able to perform all the sets and repetitions without getting to failure. Failure is the number of sets/repetitions that you can perform with good form. To make an exercise more or less challenging, you can do a number of things. This lecture teaches you how to increase or decrease the challenge of any exercise.

How to Increase or Decrease the Challenge of Any Exercise
02:58

This lecture teaches you how to warm up properly before each strength session. There are so many benefits to warming up, including injury prevention and optimal performance. Warming up before any exercise should not be skipped.

How to Warm Up Properly Before Each Strength Session
01:20

So much has been said about stretching it's hard to separate fact from fiction. You may find static stretching works best or a combination of static and dynamic stretching, just active isolated stretching or just the foam roller. Whatever you choose, it is important to keep in mind that you only need as much flexibility and mobility that will allow you to achieve full range of motion throughout your running gait. In fact, too much flexibility can result in joint instability and can set you up for potential injury.

The Truth About Stretching
08:53
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Frequently Asked Questions
1 Lecture 00:56

This lecture provides answers to frequently asked questions about the course. If you have questions that do not appear on the list of frequently asked questions, reach out to me. I am happy to answer them.

Frequently Asked Questions
00:56
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Anatomy 101: Understanding Your Running Body
1 Lecture 02:23

This lecture teaches you about your running body so that you are better able to address issues if/when they come up. Topics include the musculoskeletal system, kinetic chain and the effects on running of weak or inhibited glute muscles and much more.

Anatomy 101: Understanding Your Running Body
02:23
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Mobility & Stability Self Assessment Tests
10 Lectures 35:37

This lecture introduces you to the mobility and stability tests you will take to assess your current mobility and stability. It also introduces you to corrective strategies you can use to improve it. As a runner, you need enough mobility to move through the running gait without restriction.

Introduction: Mobility & Stability Assessment Tests
01:29

The purpose of this test is to assess the mobility of your ankles. Based on your results, you may need to perform the corrective strategies outlined in the lecture.

Mobility Test: Ankle Dorsiflexion
04:34

The purpose of this test is to assess the mobility of your big toe. Based on your results, you may need to perform the corrective strategies outlined in the lecture.

Mobility Test: Big Toe Dorsiflexion
03:42

The purpose of this test is to assess the range of your hip extension. Based on your results, you may need to perform the corrective strategies outlined in the lecture.

Mobility Test: Hip Flexion
03:25

The purpose of this test is to assess the mobility of your hamstrings. Based on your results, you may need to perform the corrective strategies outlined in the lecture.

Mobility Test: Hamstring
02:42

The purpose of this test is to assess your stability while performing a bilateral squat. Based on your results, you may need to perform the corrective strategies outlined in the lecture.

Stability Test: ​ Double Leg Squat
05:45

The purpose of this test is to test your core stability while performing the bridge exercise. Based on your results, you may need to perform the corrective strategies outlined in the lecture.

Stability Test: Bridge
01:07

The purpose of this test is to test your big toe stabilization. Based on your results, you may need to perform the corrective strategies outlined in the lecture.

Stability Test: Big Toe Stabilization
05:34

The purpose of this test is to assess your stability while squatting on a single leg. Based on your results, you may need to perform the corrective strategies outlined in the lecture.

Stability Test: Single Leg Squat
03:50

The purpose of this test is to test the overall stability of your core (hips, glutes, abs, lower back). Based on your results, you may need to perform the corrective strategies outlined in the lecture.

Stability Test: Push Ups
03:29
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Week 1: Introductory Phase
5 Lectures 28:51

This lecture welcomes you to week 1 of the program. This week we will be focusing on core stabilization, core strength and core endurance. Your core consists of your hips, glutes, hamstrings, abdominals and lower back. A strong core is essential for injury prevention and maintaining proper running form; especially at the end of a race or long training run when you are fatigued.

Week 1: Introduction
02:17

This lecture demonstrates the exact upper body and core exercises you will perform during the week. Be sure to mark them complete in the strength log, once you've completed them.

Day 1: Upper Body Routine (Video)
08:34

This lecture demonstrates the exact lower body exercises you will perform during the week. Be sure to mark them complete in the strength log, once you've completed them.

Day 2: Lower Body Routine (Video)
04:43

This lecture demonstrates the exact upper body and core exercises you will perform during the week. Be sure to mark them complete in the strength log, once you've completed them.

Day 3: Upper Body Routine (Video)
08:34

This lecture demonstrates the exact lower body exercises you will perform during the week. Be sure to mark them complete in the strength log, once you've completed them.
Day 4: Lower Body Routine (Video)
04:43
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Week 2: Introductory Phase
5 Lectures 28:32

This lecture welcomes you to week 2 of the program. By now, your body should be becoming more familiar with the exercises and any soreness diminishing. Do not become frustrated as you go through the exercises. I know that many of them may be extremely foreign to you. Keep at it. They ARE making a difference. Week 2 is a continuation of week 1. Core stabilization, strength and endurance are our primary focus.

Week 2: Introduction
02:19

This lecture demonstrates the exact upper body and core exercises you will perform during the week. Be sure to mark them complete in the strength log, once you've completed them.

Day 1: Upper Body Routine (Video)
08:34

This lecture demonstrates the exact lower body exercises you will perform during the week. Be sure to mark them complete in the strength log, once you've completed them.

Day 2: Lower Body Routine (Video)
04:43

This lecture demonstrates the exact upper body and core exercises you will perform during the week. Be sure to mark them complete in the strength log, once you've completed them.
Day 3: Upper Body Routine (Video)
05:04

This lecture demonstrates the exact lower body exercises you will perform during the week. Be sure to mark them complete in the strength log, once you've completed them.

Day 4: Lower Body Routine (Video)
07:52
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Week 3: Strength Phase
5 Lectures 28:22

This lecture welcomes you to week 3 of the program. By now, you should be less sore (if at all) than the first two weeks. This is good because this week we are going to kick it up a notch. We are still going to use all the same muscles we did during the introductory phase, we are just going to stress them a different way. Instead of working our muscles in isolation, we will be working them in groups. As a result the number of exercises performed will be lower as well as the number of repetitions of each exercise to perform.

Week 3: Introduction
02:30

This lecture demonstrates the exact upper body exercises you will perform during the week. Be sure to mark them complete in the strength log, once you've completed them.

Day 1: Upper Body Routine (Video)
05:04

This lecture demonstrates the exact lower body exercises you will perform during the week. Be sure to mark them complete in the strength log, once you've completed them.

Day 2: Lower Body Routine (Video)
07:52

This lecture demonstrates the exact upper body and core exercises you will perform during the week. Be sure to mark them complete in the strength log, once you've completed them.

Day 3: Upper Body Routine (Video)
05:04

This lecture demonstrates the exact lower body exercises you will perform during the week. Be sure to mark them complete in the strength log, once you've completed them.

Day 4: Lower Body Routine (Video)
07:52
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Week 4: Strength Phase
5 Lectures 27:46

This lecture welcomes you to week 4 of the program. Week 4 is a continuation of week 3. The difference is we will be holding some of our exercises for 2-6 seconds at different points during the exercise. We will also be working more on balance this week.Running is a one-legged sport, making balance is key. When you strike the ground, you strike it with 2-2.5 times your body weight. It is important your muscles, tendons, ligaments and joints to be able to handle this impact. By now, you should be feeling stronger and even notice it while you are running.

Week 4: Introduction
01:54

This lecture demonstrates the exact upper body and core exercises you will perform during the week. Be sure to mark them complete in the strength log, once you've completed them.

Day 1: Upper Body Routine (Video)
05:04

This lecture demonstrates the exact lower body exercises you will perform during the week. Be sure to mark them complete in the strength log, once you've completed them.

Day 2: Lower Body Routine (Video)
07:52

This lecture demonstrates the exact upper body and core exercises you will perform during the week. Be sure to mark them complete in the strength log, once you've completed them.

Day 3: Upper Body Routine (Video)
05:04

This lecture demonstrates the exact lower body exercises you will perform during the week. Be sure to mark them complete in the strength log, once you've completed them.

Day 4: Lower Body Routine (Video)
07:52
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Week 5: Strength & Power Phse
5 Lectures 30:35

This lecture welcomes you to week 5 of the program. Week 5 is all about strength and power. In this phase, we’ll take what we’ve done in week 4 to a whole new level. Not only will be performing more difficult variations of week 4’s routines, we’ll add some bonus dynamic and mildly explosive work as well. As always, the key is to perform each exercise slowly and with proper form.

Week 5: Introduction
01:51

This lecture demonstrates the exact upper body exercises you will perform during the week. Be sure to mark them complete in the strength log, once you've completed them.

Day 1: Upper Body Routine (Video)
05:37

This lecture demonstrates the exact lower body exercises you will perform during the week. Be sure to mark them complete in the strength log, once you've completed them.

Day 2: Lower Body Routine (Video)
08:45

This lecture demonstrates the exact upper body and core exercises you will perform during the week. Be sure to mark them complete in the strength log, once you've completed them.
Day 3: Upper Body Routine (Video)
05:37

This lecture demonstrates the exact lower body exercises you will perform during the week. Be sure to mark them complete in the strength log, once you've completed them.

Day 4: Lower Body Routine (Video)
08:45
5 More Sections
About the Instructor
Lisa Hamilton
4.5 Average rating
3 Reviews
22 Students
1 Course
Certified Running Coach

Lisa is a masters runner, mother, author, certified running coach, strength and happiness junkie and the heart and soul behind The Conscious Runner. Her mission is to help you become a stronger, faster, more injury-resistant runner and feel good while doing it.

While waiting for swim season to start in college, Lisa figured she'd give cross country a try. From that point on, she was hooked. But it wasn’t a smooth ride. She was plagued with injury. She's had everything from stress fractures, to patella tendinitis, to IT BAND syndrome, to SI joint pain to plantar fasciitis. Through all of the injuries, she was able to achieve a 1:16:32 half marathon, a 35:23 10k and a 2:43:59 marathon, compete in the 2003 and 2004 World Cross Country Championships in Switzerland and Belgium and almost qualify for the 2004 Athens Olympic marathon.

The turning point for her came when I decided to dedicate myself to running specific strength and mobility exercises and what she calls conscious running. By doing this she was able to achieve my highest, consistent mileage ever and feel GOOD while doing it.

What is Conscious Running? Conscious running is more than being awake. It is feeling alive and connected throughout every pore of your body. Instead of runs passing you by in a semi-conscious state, you are aware of what’s going on in and around you. Runs go by more quickly, injury becomes more avoidable, discomfort more tolerable and an inexplicable peace pervades.