Strength Training & Injury Prevention for Runners

45 Days to Building Your Strong Running Body - No Gym Required
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  • Lectures 63
  • Length 5 hours
  • Skill Level All Levels
  • Languages English
  • Includes Lifetime access
    30 day money back guarantee!
    Available on iOS and Android
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About This Course

Published 12/2015 English

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

What are the requirements?

  • There is no prior running or strength training knowledge needed in order to successfully complete this course.

What am I going to get from this course?

  • 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.

What 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.

What you get with this course?

Not for you? No problem.
30 day money back guarantee.

Forever yours.
Lifetime access.

Learn on the go.
Desktop, iOS and Android.

Get rewarded.
Certificate of completion.

Curriculum

Section 1: Introduction to 45 Days to Building Your Strong Running Body - No Gym Required
00:58

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

03:46

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.

01:24

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.

01:17

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.

00:50

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.

00:48

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.

00:40

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.

Section 2: Important Notes
02:53

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.

02:58

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.

01:20

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.

08:53

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.

Section 3: Frequently Asked Questions
Article

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.

Section 4: Anatomy 101: Understanding Your Running Body
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.

Section 5: Mobility & Stability Self Assessment Tests
01:29

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.

04:34

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.

03:42

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.

03:25

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.

02:42

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.

05:45

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.

01:07

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.

05:34

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.

03:50

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.

03:29

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.

Section 6: Week 1: Introductory Phase
02:17

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.

08:34

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.

04:43

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.

08:34

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.

04:43
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.
Section 7: Week 2: Introductory Phase
02:19

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.

08:34

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.

04:43

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.

05:04
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.
07:52

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.

Section 8: Week 3: Strength Phase
02:30

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.

05:04

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.

07:52

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.

05:04

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.

07:52

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.

Section 9: Week 4: Strength Phase
01:54

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.

05:04

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.

07:52

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.

05:04

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.

07:52

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.

Section 10: Week 5: Strength & Power Phse
01:51

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.

05:37

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.

08:45

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.

05:37
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.
08:45

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.

Section 11: Week 6: Strength & Power Phase
01:49

This lecture welcomes you to week 6 of the program. Like week 5, week 6 is all about strength and power. In this phase, we’ll take what we’ve done in week 5 and build on it. Push yourself by increasing the number of reps to the maximum prescribed or by increasing the challenge of the exercises all while maintaining proper form.

This is the final week of the course and your strength gains should not only be noticeable when you’re running, but when you’re sitting and standing as well. You should be feeling strong, centered, balanced and supple all at the same time.

05:37

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.

08:45

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.

05:37

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.

08:45
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.
Section 12: Foam Rolling for Recovery and Injury Prevention
03:33

Foam rolling, also known as myofascial release is one of the best ways to boost running recovery and prevent injury.

In this section you will learn:

  • How muscles become tight and sore
  • The benefits of myofascial release/ foam rolling
  • Different kinds of foam rollers
  • How to pick a foam roller
  • How to foam roll properly for recovery and injury prevention
  • How to unlock the healing powers of your own your own body
Section 13: Course Wrap Up
03:17

This lecture wraps up the course and provides you with next steps.

Section 14: Injury Prevention Library
14:27

This lecture describes Achilles Tendonitis, potential causes of getting it and strategies to overcoming and preventing it.

13:07

This lecture describes High Hamstring Tendinopathy, potential causes of getting it and strategies to overcoming and preventing it.

11:45

This lecture describes IT Band Syndrome, potential causes of getting it and strategies to overcoming and preventing it.

08:33

This lecture describes Plantar Fasciitis, potential causes of getting it and strategies to overcoming and preventing it.

08:16

This lecture describes Runners Knee, potential causes of getting it and strategies to overcoming and preventing it.

05:51

This lecture describes Shin Splints, potential causes of getting them and strategies to overcoming and preventing them.

Section 15: Supplemental Materials
01:07

This lecture introduces you to the supplemental materials you will use throughout the program. Some materials you will use daily, such as the weekly strength log and others you will use when prescribed. Print out the logs and checklists. Look at them every day. This will help to keep you accountable and on track.

Article

Below is a list of supplemental materials to be used throughout the program. Some materials will be used daily, such as the weekly strength log and others will be used when prescribed. Print out the logs and checklists. Look at them every day. This will help to keep you accountable and on track.

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Instructor Biography

Lisa Hamilton, 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.

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