Settle in, because I want to *really* answer your question...

This is the perk of getting running fit fam emails right to your inbox.

We get to chat and really dive deep (more than the 30 secs Instagram gives me lol).

WHAT IS STRENGTH BASE BUILDING FOR RUNNERS?​

Now, I could be wrong, so please, email me back and correct me...

But I think most runners see strength base building as:

• roughly 2 months of off season.
• time set aside to deliberately run less or run more for fun and lift more frequently...and hopefully heavier.
• It's like a "safe time" to be sore since there aren't any super important running workouts hanging over head.

Does that sound right to you?

THE GOAL: to get strong. (although the how can be kind of murky since there may not be a definitive plan. just exercises pulled from the internet and lots of crossed fingers.)

And the purpose of getting strong: avoid injury during the next training cycle.

This where the other question comes in...

HOW DO I BUILD A STRENGTH BASE AS A RUNNER?​

Honestly, that's up to you...

I can get behind the off-season strength blitz. I understand:

• time constraints
• busy schedules
• needing to be practical with workouts because we still have to go to work and pay the bills..

But the catch...

4 weeks a SHORT period of time to expect to build the strength you actually need.

That's why I recently did my own experiment.

I recently completed a 12 week strength program, not my own, to put myself in your running shoes.

To learn new lifts. Shift my schedule. Be sore. Lift heavier. Lift more frequently.

Personally, I thought it was a lot of fun ;)

But right on time with physiology and all the research-backed evidence we have, I only started to build more strength and more muscle around 8 weeks.

Those first 4 weeks (roughly) are a mess of neuroplasticity:

• your brain and muscles communicating.
• Your muscles recruiting more muscle fibers, different muscle fibers!
• Changes are being made and you DO feel stronger because your body is learning to be more efficient.

But it still requires TIME and REPETITION to build BIGGER MUSCLES. ​

Because in this case, size matters.

Bigger muscles = stronger muscles. (I don't make the rules.)

And it's very hard to build BIGGER muscles in 4 weeks alone with it requires a minimum of 2 weeks for all those neuromotor changes to occur that we talked about above.

blah blah blah...

cool science nerdy facts...

BUT HOW DO YOU BUILD A STRENGTH BASE A RUNNER?​

• you commit to the minimum time it takes: 8 weeks (ideally 12), lifting 3x a week
• you then continue to lift during your training cycles 1-2x a week (in RACE READY, we actually fluctuate between 2 and 3 and it's super manageable)
• you challenge yourself to actually lift heavy stuff. Yes, lifting heavy is important, but it's ok to lift for maintenance , too. But even that is going to be more than 3lb dumbbells.

Want a circuit to practice with?

This week I put together a simple:

• full body strength circuit for runners
• 4 exercises only
• that can be done at home with dumbbells.

If you're a runner whose hesitant, not sure where to start, consider yourself a beginner, and worry about potentially hurting yourself, this is for you.

And if you consider yourself a little more advanced, then YOUR CHALLENGE: pick up the HEAVY dumbbells ;) like no really, if these exercises "are too eaasssyy!" you're not lifting heavy enough. It's time to starting learning what heavy is.

enough yacking... let's dive in HERE!​

Dare to Train Differently,

Marie Whitt, PT, DPT //@dr.whitt.fit

P.S. RACE READY is coming! And did you know, the first month is solely strength base building? Yes, I just said it takes more than 4 weeks, but it works in RACE READY because we don't STOP after 4 weeks. We keep lifting for the full 16 weeks of marathon training for spring races. So keep your eyes open. ;)

Looking for MORE ways to work together?

• NEW! FREE STRONGER RUNNER 14 DAY Strength Challenge: done-for-you FREE 14 days of programmed strength exercises specifically for runners! (all in one, easy-access app!)
• GET ON THE WAITLIST for RACE READY: my 16 week strength program designed specially for runners who want to run better, longer, stronger, faster, & injury-free.
• ​FREE Strength Guide for Runners​
• ​BACK POCKET PT Coaching Call: Got an ache or niggle that's driving you bananas and race day is looming ahead? After our 30min call, you'll walk away with peace of mind and an exercise plan to keep you running and prepared for race day!
• ​STRONGER GLUTES WORKSHOP: your INSTANT solution to fixing locked down, tight hip flexors and weak glutes. Know with 100% certainty that your glutes are ON!
• ​STRONGER FEET WORKSHOP: Losing the battle to plantar fasciitis, posterior tib pain, or reoccurring Achilles tendonitis? Not with this workshop ;)
• ​

Did that blog post or YouTube video knock your compression socks off? Consider leaving a tip so I can keep delivering awesome-socks content! Never expected; always appreciated.

© 2020- 2024 All Rights Reserved. You are receiving this message because you purchased a product from @dr.whitt.fit and/or signed up to receive content. This message is for informational purposes only and does not create a health care provider-patient relationship between you and Marie Whitt, and nothing you receive or view from Marie Whitt or @dr.whitt.fit, should be construed as medical advice.