ST4R: Run Strong Program - Quarterly *Most Popular
The Strength Training For Runners (ST4R) Run Strong Program is our year-round flagship program that helps runners improve strength to prevent injury and run their best. This program is similar to and supports your running program in that there are base phases, building phases, and peak phases. Each phase is 4-6 weeks in length and will be timed based on the typical phase of training you are in at that time of year. Example: Winter = Base, Late Spring/Fall = Peak.
If you have ever wanted a program specifically for runners that won’t take away from your running, this is it!
Sign up below, and let’s work together toward some of your best running years yet!
The Strength Training For Runners (ST4R) Run Strong Program is our year-round flagship program that helps runners improve strength to prevent injury and run their best. This program is similar to and supports your running program in that there are base phases, building phases, and peak phases. Each phase is 4-6 weeks in length and will be timed based on the typical phase of training you are in at that time of year. Example: Winter = Base, Late Spring/Fall = Peak.
If you have ever wanted a program specifically for runners that won’t take away from your running, this is it!
Sign up below, and let’s work together toward some of your best running years yet!
The Strength Training For Runners (ST4R) Run Strong Program is our year-round flagship program that helps runners improve strength to prevent injury and run their best. This program is similar to and supports your running program in that there are base phases, building phases, and peak phases. Each phase is 4-6 weeks in length and will be timed based on the typical phase of training you are in at that time of year. Example: Winter = Base, Late Spring/Fall = Peak.
If you have ever wanted a program specifically for runners that won’t take away from your running, this is it!
Sign up below, and let’s work together toward some of your best running years yet!
ST4R: Run Strong Program - Strength programming that complements and enhances your running!
DETAILS:
Year-round programming that is published every week.
Strength Training (along with your running) will help you build toward your spring, summer, and fall goal races with programming periodized with your training and racing in mind.
Open communication for questions and training recommendations.
Our program is designed to build strength, improve running efficiency, and create positive habits that will serve you for years to come with your running.
Each week is made of: 3 Strength Workouts, 1 Mobility Workout, and 1 Warm-Up focused workout that you can use for future runs.
EQUIPMENT RECOMMENDATIONS:
Minimal requirements:
A few pairs of dumbbells with one set that is challenging for a squat, push, and pull movement.
Somewhere to perform a pull-up/pull-down motion. This may be completed with exercise bands fixed overhead. You may have to get creative or ask for another set of hands.
A place to perform a ‘box jump’ movement. This could be a box, stairs, or a sturdy chair/table/bench.
Ideal requirements:
Access to a local gym. Most inexpensive gyms (VASA, 24-hour, Planet Fitness) will have everything you need and is usually less than $20/mo.
A barbell and weights that goes up to your bodyweight.
A run of dumbbells that goes up to 50% of your bodyweight with a pair.
A pull-up bar & and plyometric box.
DIRECTIONS AFTER PURCHASE:
Our program runs on the Train Heroic App. Once we receive your registration, you will be sent a link to join us on the TrainHeroic App.
Once on the TrainHeroic App, you will be guided to create an account on their platform.
After you are signed up, you will have access to the training program for as long as you subscribe.
CANCELLATION & REFUNDS
You may cancel this program at any time by logging into your account (here on our website, NOT the TrainHeroic app) and following the steps to cancel your subscription. Once completed, you will have access to the TrainHeroic program until the end of your current paid-for quarter (3 months). After that time, you will be removed from the training team and will no longer have access to past or future workouts. If you have any questions, please reach out to us at therunnersfix@gmail.com.
Due to the nature of our programs, we are unable to offer refunds once the program has been sent to you or you have accessed the online platform. Once you have seen the program, you are responsible for your adherence. We can not give you access to the program and then offer a refund. If you would like to cancel your membership, please follow the directions above. Again, you agree to a monthly fee for access to the ST4R: Run Strong Program, your participation in the program and adherence each month is solely your discretion. As always, please feel free to reach out to us at therunnersfix@gmail.com
MEDICAL DISCLAIMER & ACKNOWLEGEMENT:
All the information on our website - https://www.therunnersfix.net/ - and this strength training plan is published in good faith and is for general information purposes only. The Runner's Fix does not make any warranties about this information's completeness, reliability, and accuracy. Any action you take upon the information you find on our website (The Runner's Fix) or in this program (Strength Training For Runners) is strictly at your own risk. The Runner's Fix will not be liable for any losses and/or damages in connection with the use of our website, programs, or guides, specifically this Strength Training For Runners Run Strong Program.
Regarding your personal health, fitness, and functional capabilities, it is strongly advised that you seek guidance from your primary care physician before engaging in any new exercise program, including this Strength Training For Runner Run Strong Program from The Runner's Fix. Never, at any time, do we recommend performing strength exercises that you are uncomfortable with or using loads that you are incapable of handling with slow and controlled movement. While weight lifting, with good form and proper loads, is a relatively safe activity, be aware there are risks. Either by accident or carelessness, weight training can cause mild to significant bodily harm. We urge you to exercise caution. By purchasing this program, you agree that you are physically able to strength train and will do so with care and alertness to your abilities, exercise, and surroundings.
By using our website, guide, or this program, you hereby consent to our disclaimer and agree to its terms. You acknowledge and agree that you have been assessed by a qualified medical professional (i.e., your doctor) who has given you consent to participate in physical activity. If you feel unwell at any time while exercising, on your own, or by using this guide, stop immediately and consult your healthcare provider immediately. Lastly, you must be 18 years old to utilize this program or have guardian permission and adult supervision. If you continue with purchasing this program, you certify that you meet this requirement and will perform all exercises in a safe and reasonable manner.
