Hi 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. 🙂
You’ll even feel strong even while sitting and standing.
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
Your Options To Get Stronger and Feel Great…
Module 1 is all about getting started. In this module you’ll determine your strength level, pick your strength training days, get your logs and checklists and set you’re accountability system. You’ll also learn how to achieve proper form for each exercise and much more.
Review Program Goals
How to Determine Your Strength Level
How to Pick Your Strength Training Days
Print Logs & Checklists
How to Set Your Accountability System
In Module 2 we’ll dive deep into how you can get the most out of this program. I’ll be right there with you each step of the way.
How to Achieve Proper Form for Each Exercise
How to Increase or Decrease the Challenge
How to Warm Up Properly
The Truth About Stretching
Frequently Asked Questions
Modules 3 is all about understanding your body. Having this knowledge and applying it in your training will enable you to become stronger, faster, more injury-resistant, and to recover more quickly. In this module you’ll also perform a variety of tests to assess your current strength and mobility.
Understanding Your Running Body
How to Assess Your Current Strength & Mobility
Modules 4 is where the shoe rubber hits the road. These are your daily strength and injury prevention routines for the next 6 weeks!
Week 1 – Introductory Phase Routines
Week 2 – Introductory Phase Routines
Week 3 – Strength Phase Routines
Week 5 – Strength Phase Routines
Week 5 – Strength Phase Routines
Week 6 – Strength Phase Routines
These modules dive deep into common running injuries (plantar fasciitis, runners knee, IT Band Syndrome, etc.), their possible causes, ways to prevent them and strategies to put them behind you forever.
Injury Prevention Library
Physical Therapy Corner
This module is all about optimizing your running form so you can prevent injury and run faster.
Understanding the Gait Cycle
How to Assess Your Running Form
How to Correct Your Running Form
How to Assess Your Posture
Essential Running Form Drills
Yoga for Conscious Running
Understand the importance of foam rolling for runners
How to select the best foam roller for you
When to Foam Roll
How to foam roll for injury prevention
How to spot trigger points and release them
How to avoid common foam rolling mistakes
How to unlock your body’s healing wisdom
20 minute core routine you can do along with me
Strength Training Q & A (audio)
Your Options To Get Stronger and Feel Great…
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”
“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
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!
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.
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!
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.
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.
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.
No. Just your body. However, therabands, wobble boards, weight and stability balls can help to make exercises more challenging (if needed).
The course materials are delivered via text, audio and high definition video with in-depth explanations of ALL exercises.
YES! And I have also provided several ways to increase the challenge of each exercise, including adding weight.
No. These exercises are not intended to turn you into a body builder.
Running, like any sport, comes with injury. However, proper strength training and mobility can prevent many of them.
Upon completion of this program, you will have everything you need to make further strength gains, increase your durability and run faster.