Strength. The Missing Piece.

I hadn’t planned to write about strength for a while. With the new year, fellow runners and friends, myself included, are eager to pull out all the stops to have their best season yet. What I have heard most is, “I need to add strength training to my routine!” And good for you because I believe strength training is often overlooked and the key to a successful season.

2018 brought me faster paces, a stronger mental game and an injury that had me sidelined. 2018 brought on adrenal fatigue that left me feeling drained after only having been awake for a few hours, leading to excessive caffeine consumption which resulted in further depletion of my adrenals. 2018 also brought on greater responsibility and work pressures. As my plate was overflowing, I had to prioritize and strength training was the easiest to let go. Looking back, I wish I would have reduced my endurance workouts to make room for strength. Lesson learned!

Strength training tends to be the first to go for many when schedules become packed. Perhaps it is due to athletes not understanding the importance. Maybe it is because we want the runners high at 5 am instead of hearing a bunch of grunting gym rats?!

I am going to give runners and athletes the benefit of the doubt here. I think the bigger issue is runners do not know what exercises or programs to do and are unsure of how the program will mesh with their run schedule. If you are anything like me, I am looking for workouts to enhance my running. I am not always thrilled about a workout that leaves me so sore a speed workout the following day is nearly impossible.

With the abundance of workout programs on the internet, it can be overwhelming. To make life easier, I have narrowed down my favorite programs.

• Danielle Pascente’s Kick Ass Training Guides.  In early 2017, I had foot pain so excruciating, I was certain I had fractured my foot. I was forced to take time away from running and when I attempted to return to running, I had lost my passion. I stumbled upon Danielle’s programs on Instagram and was hooked. The programs are affordable, high intensity, can be completed anywhere, minimal equipment is required and are effective. The programs become progressively more challenging. The only downfall is the programs I completed are not specific to runners. However, after having done her programs for 6 months, I easily shaved 1-2 minutes from my average pace. It should be noted, she has since added a new program which requires more equipment but allows for you to add more load to movements. Her stronger program may be more appropriate for the running community.

• Jay Dicharry’s workouts in Running Rewired. Jay is, in my opinion, THE biomechanics guru! If you have ever read an endurance magazine, you’ve read a piece by him. In 2013, I had the pleasure of meeting him for a running evaluation. Jay has a pretty rad facility in Bend, Ore. with a body weight treadmill and software he developed to measure ground reaction forces. Runners and Jay get immediate feedback allowing for instant form corrections. If ever out in the Bend area, be sure to schedule an appointment. Those who are unable to make it out to Bend, consider getting his book. The workouts are challenging, effective and runner focused. Depending on where an athlete is with their season, Jay walks readers through where the individual should begin. Workouts do require more equipment than your average hotel or apartment complex.

• Erin Carson’s ECFit Boulder: I stumbled upon this account on Instagram after a post by Mirinda Carfrae. After following Erin’s page, I quickly learned she works with athletes of all ages and levels. Although, every athlete looks like they could crush any endurance sport tomorrow! What I love most, okay there are a lot of things I love, about Erin’s programs is there is emphasis on mastering the movement. The programs come with a guide, educating athletes on how to progress and snippets of the movements. The program fits well with my schedule as she suggests performing the routines every other or every third day. The programs are straight forward, require minimal equipment and you get to choose what program you want to complete! Once purchased, the program is uploaded into an app and you can take the program with you anywhere! I have tried both Kara and Allie’s programs. I have stuck with Allie’s program consistently because it consists of more traditional strength moves. I always get a good workout but I’m never so sore I cannot do my run workout the following day.

• Those who want a customized program, I highly recommend Becca Kawaoka. Based out of the Seattle area, Becca offers in-person and online strength training options that range from those looking for weight loss to having a personal best at their next marathon. Becca’s theory is, “simple exercises, done right, periodized in a smart and specific manner, lead to successful gains in strength and injury prevention.” She progresses clients by focusing on stability and mobility first, endurance second, then hypertrophic, strength, maximal strength and in some cases, power. Becca was gracious enough to share one of her workouts.

Regardless of how you chose to incorporate strength into your run routine, the magic happens with consistency. So find a program that works for you!

You didn’t get faster overnight. It took time and dedication. Strength is no different. Be patient. Trust the process.

Cheers!