Strength Training & Injury Prevention

45 Days to Building Your Strong Running Body-No Gym Required!

lisaRunningProfileHi Conscious Running Friend,

I’ve got a question for you.

Have you ever had one of those moments where your running is going great.

You’re feeling good. Your mileage is going up and you are getting faster….
And then……

BAM, all of a sudden you feel a sharp pain in a part of your body you never experienced pain before.

You think to yourself “how could this be happening right now. I’ve been training so well. This is the worst time for ANOTHER injury to crop up.”

You begin to realize your goal of completing your first race qualifying for the Boston Marathon or setting a new personal best at your favorite distance is in jeopardy. UGH!

You are not alone.

Too many runners face unnecessary injury, rarely being able to string together more than a few months of consistent, healthy running.

I’ve been there…

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

I know what its like to make sacrifices for months, only to have your running dreams not come true.

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.

Through it all, I was able to compete in the World Cross Country championships twice and almost qualify for the Athens Olympics.

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. To say running specific strength training completely transformed my injury profile would be an understatement.

And I know it can do the same for yours. By performing the right exercises you’ll become a stronger, faster, more-injury resistant runner right before your eyes.

You’ll wake up each morning in the strong running body you wished you always had.

Introducing…45 Days to Building Your Strong Running Body – No Gym Required

45 Days to Building Your Running Body – No Gym Required is an action-packed strength and injury prevention course designed to help you become a stronger, more injury resistant runner in 45 days.

It is not about going to the gym and mindlessly banging out a set of squats at maximum weight, hitting the bench press or endlessly performing crunches.

It is about consciously performing running-specific exercises that help you get the injury prevention results you want.

45 Days Strong is broken up into 17 transformational modules delivered via text, audio and several hours of high definition video with detailed explanations of ALL exercises.

I personally guide you through each exercise ensuring that you maintain proper form and are using the “right” muscles to perform each movement.

I also provide a variety of ways for you to increase or decrease the challenge of any exercise as well as checklists, worksheets, logs and other supplemental materials to track your progress and help keep you moving towards your goals.

You won’t need to stress about what exercises to do and how many sets or repetitions of each exercise you need to perform.

You won’t even need to wonder whether you’re doing the exercises “right”.

45 Days Strong shows you exactly what exercises to do, how many times to do them, what you should look like while doing them. 

And one of the best things is you won’t even need to go to a gym, hire an expensive trainer or get all this fancy equipment to make strength gains that matter.

Lastly, you 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! And I’ll be right there with you to make sure you do. 🙂

I Know What You’re Thinking…

I know you’re thinking you don’t have time to strength train.

After all, with work, your family and the many other commitments you have in your life, it’s a wonder you have time to run. And it’s not like you have an abundant amount of energy either.

I get it.

You get up early so you can run before work or get off work and get your run in then, only to come home to come home with plenty more stuff to do. You’ve got a house to maintain, a family to take care of. You’ve got a life outside of running and it can be exhausting.

This is why I’ve taken all this into consideration and designed the course with only those exercises that will help you in your running.

And the truth is all you need is 30 minutes a few times a week to fortify your running body for the impacts demands of running. And when you think about it, 30 minutes isn’t a lot of time.

Heck, you could even go down to 20 minutes a few times a week and make significant, injury-prevention strength gains. It all depends on the kinds of exercises you are doing.

And once you start strength training, your body begins to crave it, making it easier and easier to get it in. You may not believe this now, but I’m telling you it will happen. I know this from my experience as a runner and from my experience as a strength coach.

What you don’t want is days to turn into weeks, weeks turn into months and suddenly you find yourself hit with a setback that a little strength work could have prevented.

Don’t let thoughts like “I am not a real runner”, “I don’t have time”, “I don’t know what exercises to do”, “Is getting stronger really worth it”, “I’m too slow”, “I’m not the right weight”, keep you from taking action.

Investing in yourself and your running is the only way to get results you deserve.

Don’t Just Take My Word For It…

“Funny, and I almost hate to put this into writing but before I “met” you or started strength training my training consisted of no warmup, 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. - Age 38

“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.

Patricia Tuttle Russell - Age 47

“Lisah, just spent the better Part of Sunday reviewing 45 Days to Building your strong Running Body-No Gym required, In preparation for Monday’s launch . This is a magnificent piece of work . Oh my God Lisah, you just sent my motivation level through the roof . This information is “Holy Grail” for runners. I applaud you and thank you so much . I am excited to see the outcome , I can almost taste it.”
Julio Serrant - Age 63

Your Options To Get Stronger and Feel Great…

45 Days Strong

  • 6 week action-packed strength & Injury Prevention Course
  • Worksheets, checklists, logs for accountability and progress tracking
  • Mobility & Stability Self Assessment Tests
  • Injury Prevention Video Library
  • Physical Therapy Corner
  • Foam Rolling for Recovery & Injury Prevention (full video course + guides)
  • Core Essentials I


45 Days Strong (Premium)

  • 6 week action-packed strength & Injury Prevention Course
  • Worksheets, checklists, logs for accountability and progress tracking
  • Mobility & Stability Self Assessment Tests
  • Injury Prevention Video Library
  • Physical Therapy Corner
  • Foam Rolling for Recovery & Injury Prevention (full video course + guides)
  • Core Essentials I
  • Optimize Your Form (full video course + guides)


Module 1: Getting Started

Your Lessons

Review the Program Goals

Determine Your Strength Level

Pick Your Strength Training Days

Print Your Logs & Checklists

Set Your Accountability System for Success

Module 2: Important Notes About the Program

What’s Inside

How to Achieve Proper Form For Any Exercise

How to Increase or Decrease the Challenge of Any Exercise

How to Warm Up Properly So You Get the Most From the Program

The Truth About Stretching

Module 3: Running Anatomy 101 & Assessments

Your Lessons

Running Anatomy

How to Assess Your Running Stability & Mobility

How to Increase Your Running Stability & Mobility

Module 4: Your Routines

Your Lessons

30 minute running-specific routines you perform along with me. Focus is on balance, core stabilization and running strength.

Week 1 – 30 Minute Introductory Phase Routines

Week 2 -30 Minute Introductory Phase Routines

Week 3 -30 Minute Strength Phase Routines

Week 5 -30 Minute Strength Phase Routines

Week 6 -30 Minute Strength Phase Routines

Week 6 -30 Minute Strength Phase Routines

Modules 5 & 6: Injury Recovery and Physical Therapy Corner

Your Lessons

Why Injuries Happen and How You Can Prevent Them

How to Identify Common Running Injuries

Strategies to Recover From Common Running Injuries

Physical Therapy Corner: Lectures on Causes of Common Running Injuries, and How to Diagnose and Treat Them

Optimize Your Form

Your Lessons

Understanding the Running Gait Cycle

How to Assess Your Running Form

How to Optimize Your Running Form

Running Form Drills for Form Improvement

Bonus: Foam Rolling For Runners

Your Lessons

How to Select the “Right” Foam Roller for You

How to Foam Roll for Injury Prevention and Recovery

How to Identify and Release Tight and Sore spots

How to Unlock Your Body’s Healing Wisdom

Your Options To Get Stronger and Feel Great…

45 Days Strong

  • 6 week, runner-specific, strength & injury prevention course
  • Worksheets, checklists, logs for accountability and progress tracking
  • Mobility & Stability Self Assessment Tests
  • Injury Prevention Video Library
  • Physical Therapy Corner
  • Foam Rolling for Recovery & Injury Prevention (full video course + guides)


45 Days Strong (Premium)

  • 6 week, runner-specific, strength & injury prevention course
  • Worksheets, checklists, logs for accountability and progress tracking
  • Mobility & Stability Self Assessment Tests
  • Injury Prevention Video Library
  • Physical Therapy Corner
  • Foam Rolling for Recovery & Injury Prevention (full video course + guides)
  • Optimize Your Form (full video course + guides)


More of what others are saying…

“I am grateful today that you suggested foam rolling when I had my gluteus issues this spring I was sceptic 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 - Age 40

“I went to my chiropractor and massage therapist yesterday. For the first time my massage therapist didn’t tell me how tight my legs were. She even said, “For a runner your legs aren’t very tight, even your IT band.” For the first time my massage wasn’t a torture session. This is my peak week of training for my half marathon and one would expect otherwise.The only thing that I have done differently during this training season that I can credit this to is Lisa Hamilton’s 45 days to building your strong running body – No Gym Required.”

Patricia Tuttle Russell - Age 47

“This weekend’s long run went FANTASTIC. No hip pain and I ran strong. This is the first time I have run 10 miles since embarking on the strength routine and I was a little nervous at first. However, after mile 3 (mile 3 usually is the threshold for me when I find my pace and rhythm) I felt great and found myself running strong. I anticipated a 2 hour run but I finished 15 minutes early and did the speed work you recommended to the last 10 minutes. Again, I felt wonderful!”

Jesse O. - Age 38

100% Money Back Guarantee

I believe in this program so much that after the 45 days, if you’ve completed the program as planned and you don’t see results, I’ll refund you 100% of your money back. A lot of care, conscious attention and research went into the creation of this program and I want to make the decision risk-free for you so that you can train with the consistency you deserve!

Run Strong. Run Long. Feel Great

Frequently Asked Questions:

1. I just started running. Does strength training really matter?

ABSOLUTELY. Every runner should incorporate strength into their program no matter what level they are. Strength training helps keep your body in alignment so you use your muscles, tendons, bones, joints and ligaments in the most efficient and appropriate ways.

2. I am over 50 years old? Can I do this program? Does it apply to me?

HECK YEAH! For runners in their 50s, 60s, 70s and beyond, it is especially important to strength train (we loose muscle mass as we age)! Sign up and get going!

3. I consider myself a serious runner. Will I get anything out of this?

Yes! The routines are divided into beginners (those who are completely detrained or have never strength trained) and advanced (those who have strength trained before). And there is explicit instruction on how to increase the challenge of any exercise, including the use of therabands, stability balls, wobble boards and weight should you desire.

4. Can I still run while I’m doing this program?

Yes. Although, where you are in your training and racing season should be taken into consideration (i.e., you don’t want to go into your peak race sore from a strength training session.

5. Will I get sore doing this program?

Possibly. If you haven’t used the muscles we’ll be targeting, in the same intensity you’ll be doing through the program, you will most likely get sore. Soreness is okay. It should dissipate after a few days.

6. Is there any equipment I need to participate?

No. Just your body. However, therabands, wobble boards, weight and stability balls can help to make exercises more challenging (if needed).

8. How are the course materials delivered?

The course materials are delivered via text, audio and high definition video with in-depth explanations of ALL exercises.

9. Is this program going to be challenging enough just using my body weight?

YES! And I have also provided several ways to increase the challenge of each exercise, including adding weight.

10. Will I bulk up on this program?

No. These exercises are not intended to turn you into a body builder.

11. Does this mean I'll never be injured again?

Running, like any sport, comes with injury. However, proper strength training and mobility can prevent many of them.

12. What happens after I complete this program?

Upon completion of this program, you will have everything you need to make further strength gains, increase your durability and run faster.