Strength Training for Runners
Beyond running, the most effective way to improve average time to run 5k, 10k, half and full marathon is through specific strength training for running. However, the type of weight training runners should do differs depending on the season and how much time the runner has before before goal race. Watch my webinar where I explain exactly how strength training can directly improve your run and decrease your chance of injury!
Strength doesn’t have to take your whole day
One study done by a group of researchers at the Norwegian University of Science and Technology reported increases in running economy, time to exhaustion and maximal aerobic speed in well trained male and female endurance athletes with the addition of single exercise (squat) workout ( 3 days/ week, 4 x 4 RM squat, 3 minutes rest between sets).
The key take-home point here is that running performance was improved in the addition of only 15 minutes/ week!
“With a coach who has achieved a MSc. of High Performance Sport: Strength and Conditioning and experience competing on both the national and international stage you can be sure you are receiving a highly effective and integrative strength training program that will fit seamlessly into your current schedule.”
1-1 in person Strength Training
1-1 in-person strength training for running is ideal for athletes who have little to no strength training background and are looking to improve their speed and power beyond what can be achieved through traditional running workouts. The primary goal with athletes new to strength training is to reach a point of semi-independence as soon as possible. This reduces 1-1 training sessions (reduce cost) because athletes can confidently take on the majority of the training on their own.
1-1 in-person strength training for running is also ideal for athletes who have a background in strength and are looking to enhance their current program through movement feedback and the addition of new movement patterns. Since your muscles require progressive overload for continuous strength and power improvements, it is imperative that your muscles are constantly being challenged with different weight progressions and movement patterns, while still keeping specific program goals in mind (i.e don’t add variation for the sake of adding variation, add variation to accomplish a specific goal).
online strength training
For athletes who would prefer to complete training on their own, online strength training for running is available, complete with descriptions, pictures and video demonstrations. For athletes who are unsure of proper form, or if their form is correct, the option exists to upload a video of yourself doing the exercise for coach feedback. This is ideal for athletes who are unable to visit the Calgary location. Alternatively, athletes can book in for irregular/ regular form correction + program familiarity sessions to ensure all exercises are understood and being performed properly.
Programs customized to meet your needs
Whether you choose in person or online strength training, all programs are designed to be as cost effective as possible, optimizing personal budgets with customizable plans that only include the specific services that will make the greatest impact on your performance and achieving your goals. Each program is customized for the individual athlete and relies heavily on the proven scientific principles and practical experience that are known to improve performance.
CONTACT COACH AMANDA FOR MORE INFORMATION OR to book your free consult
In person sessions are located at: