Getting Faster NEVER Felt So GOOD
6 week, running-specific strength & Injury prevention course
Assess and optimize your form for speed and injury prevention
Training plans for optimal racing (5k-marathon – ALL levels)
Exclusive Newsletter, Q&A Sessions, FB Group, Challenges
My name is Lisah. I am a mother, runner, coach and the heart and soul behind The Conscious Runner. Using a mindful approach, I help you become a stronger, faster, more injury-resistant runner and feel good while doing it.
I do this through my strength and injury prevention, and training programs specifically designed for runners.
I know your running is more than putting one foot in front of the other. It is what wakes you up in the morning and helps you sleep well at night. And it is NO fun when you don’t feel good in your body or you’re not able to do it.
I get it.
Muscle imbalances, weaknesses, training errors and less than optimal running form led to one injury after another. I’ve had everything from stress fractures, to patella tendinitis, to IT BAND syndrome, to SI joint pain to plantar fasciitis. Not to mention how unbalanced I felt in my body.
Through it all, I was able to represent the Virgin Islands twice at the World Cross Country Championships in Switzerland and Belgium and almost qualify for the Athens Olympic marathon (2:43:59).
I know the frustration that comes from not being able to run when you want to run. I know the excitement of getting close to a goal race only to be derailed by injury weeks before.
I know what it feels like to sacrifice other things you enjoy, only to have your running dreams not come to fruition.
And I know it doesn’t have to be this way!
Years ago I committed myself to consistent strength and mobility work. Since then, I have been able to run my highest, most consistent mileage and feel fantastic while doing it.
I want to help you do the same.
With care, Lisah
Lesson 1: Course Overview
Lesson 2: Important Notes About the Program
Lesson 3: Running Anatomy 101
Lesson 4: Strength & Mobility Self Assessments
Lesson 5: Week 1 – Introductory Strength Phase
Lesson 6: Week 2 – Introductory Strength Phase
Lesson 7: Week 3 – Strength Phase
Lesson 8: Week 4 – Strength Phase
Lesson 9: Week 5 – Power Phase
Lesson 10: Week 6 – Power Phase
Lesson 11: Injury Prevention Video Library
Lesson 12: Course Wrap-Up
Bonus: Foam Rolling for Runners
Lesson 1: Course Overview
Lesson 2: Understanding the Gait Cycle
Lesson 3: Running Form Assessments
Lesson 4: Posture Assessments
Lesson 5: Essential Form Drills I
Lesson 6: Course Wrap-Up
Topic 1: Training Plans for 5k-Marathon (All Levels)
Topic 2: Base Building Mileage Program
Topic 3: How to Adapt Your Schedule to YOU
Topic 4: How to Determine How Efforts Should Feel
Topic 5: How to Calculate Training Paces
Topic 6: How to Track Your Workouts
Topic 7: How to Perform a Proper Warm-Up/ Cool-Down
Topic 8: How to Calculate Hydration Needs
Topic 9: How to Prevent Injury
Topic 10: How to Stretch Properly
Topic 11: How to Have Your Best Race
What Other Conscious Runners Are Saying About The Conscious Runner…
“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.
“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 been anticipating a good update for you. Just finished the first day on upper body segment and doing some of the additionals. OK, just letting you know that you are awesome! I ran a 10K this weekend, Vulcan Run in Birmingham. My legs and body felt great the whole time and I was able to run freely and hard and really enjoyed it. I’m gonna post a plug on your website. This same race last year was my first 10K, my pace in it was 9:43; 58th in my age group and 770 overall. This years result, 7:52 pace, 14th in my age group and 211 overall. My goal now is to break the top 10 somewhere. I’m sticking with it. Thank you for everything.”Frank Barry