Strength training is not cross-training for runners. It’s just part of smart training.
Is it surprising that I don’t think strength workouts are cross-training? Rather, strength work is just part of your training as a runner.
If you struggle with injuries, getting stronger is perhaps the most valuable thing you can do to stay healthy.
Not only does a high-quality strength program prevent injuries, but it will help you run more efficiently.
If you’ve ever struggled to finish strong at the end of a race – to find that “higher gear” to power through the finish – then the strength workouts in this program will give you the power to smash through your next finish line.
I can show you all the reasons for strength training – from the overwhelming consensus of the exercise science community, to my experience coaching thousands of athletes, and the “down in the trenches” testimonials from athletes and coaches in sports around the world.
If the best runners in the world are making strength training a priority – and you want to achieve YOUR potential – then you should be, too.
Even though every runner will see incredible progress with the right strength training, some of us sabotage ourselves.
First, look at runners like Shalane Flanagan, Galen Rupp, or Kara Goucher (actually, look at ANY pro or collegiate runner).
Let’s consider what’s necessary for hypertrophy, or muscle growth:
For the first time, there’s now a progressive, periodized, power-oriented bodyweight strength program for runners.
If you’re passionate about discovering their potential, read on:
Bodyweight Power will show you exactly what to do – the exercises, recovery period, and proper ordering so you can focus on runner-specific strength and speed.
In 16 weeks, you will be more powerful and ready to smash your personal bests.
That means any updates, upgrades, or additions to the program are yours at no extra cost to you – for the life of the program.
Because BP is periodized, each phase of training has a distinct focus.
Periodization simply refers to the goal of the training. Just like your running plan progresses from easier running to harder running, simple to complex workouts, and lower mileage to higher mileage, Bodyweight Power progresses as well.
The first four weeks will strengthen every muscle group in your body as well as toughen connective tissue, thicken tendons, and add durability to joint capsules, ligaments, and cartilage.
Pete Magill is a 60-year old Master’s Athlete, coach, and author.
He has coached at the youth, high school, open, and masters levels. He’s led his club teams to 19 masters national championships in cross country and road racing. He’s won the individual title in six masters national cross country championships, holds five American age group records, and is the oldest American to break 15:00 for 5K, running 14:45 for 5000 a few months before turning 50.
In this conversation, we focus on the aging athlete and how to adjust your training as you get older.
Ryan Smith is a physiotherapist with a Doctor of Physical therapy degree, CrossFit coach, and strength and conditioning coach. He is also a lead instructor for the Institute of Clinical Excellence in the Fitness Athlete division.
A former soccer player and wrestler, he believes strongly in strength training throughout your lifetime for longevity.
In this conversation, we focus on movement knowledge, pain, common physical problems he sees among runners, and a lot more.
Staci is one of the most transformative success stories I’ve seen among female strength athletes. Overweight and out of shape in 2010, she started lifting weights.
Today, she can deadlift over 400 pounds and squat over 250 pounds. She started as a CrossFit athlete and transitioned into powerlifting and even StrongMan competitions. She’s now a coach at Nerd Fitness.
Staci is joining us to inspire you to strength train, address common misconceptions, and answer common questions.
Kate Galliett is movement expert, trainer, and author specializing in functional movement, mobility, and strength.
She’s spoken and taught classes on injury prevention for all kinds of athletes from rock climbers, runners, to weight lifters.
Our discussion focuses on injury prevention and athleticism.
Christie Aschwanden is a science journalist and former health columnist for the Washington Post. Her book Good to Go is my favorite book exploring the topic of athletic recovery.
In this conversation, we discuss how runners can best recover from their workouts, whether we overcomplicate this issue, and what recovery methods are actually worth your time.
Jason Fitzgerald is a USATF certified coach and the founder of Strength Running, which includes his award-winning running blog, YouTube channel, and the top ranked Strength Running Podcast.
More importantly, he has helped tens of thousands of runners around the world just like you get stronger, prevent more injuries, and race faster. His work has been featured in:
A guest on the Strength Running Podcast in episodes 135 and 231, her practical strength training advice has also been featured in Trail Runner Magazine, Newton Running, and other major media.
Victoria recognizes that stronger runners are better runners who are less likely to get injured, more likely to run faster, and have better form.
I’m from Boston, so I want to be direct: this program is not for everyone.
“I am happy to share that I ran 2:53:14 at the New Delhi Marathon in India on 3/7/21 thereby achieving a PR by over 16 mins at the distance in 12 months. I last ran a 3:09:58 at the same race in 2020.” – Shreyans
Does any of the below describe you? Then you should join:
Runners who understand the transformative power of a strength and running coach-approved strength program are encouraged to join below.
Because if it doesn’t work for you, then I insist you get a complete refund.
Simple as that.
No, absolutely not! We designed Bodyweight Power to be done anywhere.
If you have space for a yoga mat, then you have space to complete every workout in this program. The strength training sessions can be done in a bedroom, living room, or any place that has space for you to move about 5 steps to your left and right.
In fact, we purposefully filmed BP in a small Manhattan apartment to reinforce that you don’t need a dedicated gym to get strong.
It doesn’t matter if you’re new to strength training! You’ll still be able to perform all of the movements and exercises included in the program.
We have created two levels so you can start where you’re comfortable. And since these are bodyweight exercises, you don’t need any skill or experience to begin.
The first phase of the program is dedicated to general strength and injury prevention so you don’t need any experience. We’ll build your skill gradually from Day 1.
The Training Plan Library included in the Plus tier of Bodyweight Power focuses on seven race distances: 5000m, 10000m, half marathon, marathon, 50k, 50-mile, and 100-mile distances.
The shorter race distances include three levels: beginner, intermediate, and advanced with mileage ranges from 22 – 59 miles per week. The ultramarathon distances include moderate and high volume plans ranging from 27 – 70 miles per week.
Bodyweight Power includes two workouts per week for 30-60 minutes depending on the phase of training and individual workout.
In total, you should plan for about two hours per week to complete all of the workouts and gain the strength, power, and coordination from those sessions.
Definitely. In fact, trail running can be more physically demanding so it’s even more important to get strong!
Trail running requires high levels of proprioception (knowing where your body is in space), coordination, and strength. A running-specific strength program will deliver these benefits.
Stronger runners will also better navigate the more frequent turns, varying terrain, changing elevation, and mid-race surges needed for successful trail running.
Just like running, strength training has a certain amount of injury risk (as does almost every physical activity!).
But we recognize that injuries are uncommon with bodyweight exercises; the amount of overload is minimal. In fact, the risks of not doing any strength training are more substantial!
Even so, we’ve taken several precautions to guard you against injury:
First, we’re adamant about proper form! We show you how to complete every exercise in HD video from two different angles. We also have text descriptions of every exercise telling you how to perform them correctly.
Second, every workout is manageable. You won’t be performing hundreds of repetitions or spending too long with your strength training.
Even if you’re brand new to strength training, Bodyweight Power is a safe way to start.
Yes, definitely! Bodyweight exercises are safer than heavy lifts in a gym so this is a great place to start strength training if you’re an older runner.
The only consideration that runners in their 60’s or beyond should consider is recovery. It may take longer to recover, so you’ll need to be flexible at the beginning of the program.
But strength work is universal. And strength – as a physical skill – is even more important for older runners.
Even if you’re an older runner, you’ll notice a big difference.
Jason purposefully partnered with Victoria Sekely to showcase women strength training. She not only developed the programming but she also demonstrated all of the exercises.
Women are featured prominently in BP because not only are the exercises appropriate for women – they’re highly beneficial for women.
This is reinforced in our interviews with weightlifter Staci Ardison, strength coach Victoria Sekely, and movement expert Kate Galliett.
There are many types of strength training that are simply not ideal for runners:
I was surprised that I could feel myself getting stronger without spending a lot of time in the gym. I also saw my training runs not only improve in time, but also how I felt during the run and after.
I’ve noticed a remarkable change in how I feel. The strength in my hips and glutes is the highest it’s ever been, including my competition days in college. This leads to a much more stable feeling when I’m running.