Are you always getting injured?
Do you find the gym boring?
Do you want to feel stronger and more powerful when the going gets tough?
As a runner, you want to be out running, free from pain and injury, getting stronger and faster.
You want to feel fit and strong enough to take on even bigger challenges!
You’ve heard that strength training for runners can help you solve your problems.
But you’re worried about injuring yourself, getting too bulky or simply doing the wrong thing.
You don’t want to waste your time lifting weights in the gym if it is not going to get you results and benefit your running.
But you don’t know anyone who seems qualified to help you. Someone who knows what it’s like to be a runner and has the knowledge and skill to teach you effective strength training.
That’s where we come in! We are here to help you.
We offer a one-day course called Run Stronger: How to Prevent Injury and Get Stronger for Runners.
The one-day course is designed specifically to deliver strength training for runners. The course will:
- help prevent injuries, now and in the future
- get you strong without putting on extra bulk (yes, it’s possible)
- help you get stronger, more powerful and have better endurance
- teach you exactly what to do to get maximum results from your strength training in minimum time.
“The Run Stronger course is really good – never known an hour fly by so quickly!”
– Nicola M, December 2014
You do not have to spend boring hours in the gym to get stronger!
You do not have to be a musclebound bodybuilder to be functionally strong! (Just ask Mo Farah)
And you need not injure yourself lifting if you learn how to lift safely and correctly.
We’ll show you how to prevent injury in the first place by using the right exercises and drills.
We’ll tell you how to warm up and cool down effectively to prevent injury and recover between runs.
We’ll show you how to get stronger in the shortest possible time.
We’ll teach you how to incorporate strength work into your training plan long term, to keep you healthy and out running all year round.
“At mile 25, all around me runners are hunched over and looking like they’re really struggling. I’m standing tall, massive smile on my face and loving it. All those rows, hip bridges, walking lunges, deadlifts and overhead squats paid off. ”
– Becca Jones, marathoner
About the course
If you are interested in preventing niggling injuries, starting to build strength and improving your current performance levels, you would benefit from the Run Stronger course.
What you get:
- Injury prevention measures for runners
- How to increase strength without increasing bodyweight
- Be coached in good technique and appropriate loading
- How to warm up/cool down effectively
- How to incorporate strength training into a running programme
- ‘Pre-hab’ measures you can take to prevent injuries before they happen
- Improve stability and core strength
- BONUS 1: Takeaway strength training plan to get you started
- BONUS 2: Option to attend a 2-hour ‘top up’ session after a few weeks, to review progress and have your questions answered.
Who teaches the course?
The coaching is headed up by Christina Borg, an elite marathoner with a PB of 2:37 (New York, 2007). A professional strength & conditioning coach, she regularly teaches courses and seminars for endurance athletes. (Read more about Christina below.)
One-day courses take place on a Saturday, 12pm-5pm.
The venue is easily accessible by public transport or by car. Free parking is available.
The Gym, East London Rugby Club
71 Holland Road
London E15 3BP
The gym is a 5 minute walk from West Ham station. West Ham is on Jubilee, District, Hammersmith & City, DLR and national rail (zone 3)
There are no courses currently scheduled.
*NB: you can only attend a top up session if you have completed a one-day course
There are no top-up sessions currently scheduled.
Your Senior Instructor
Christina is a highly-qualified strength & conditioning coach and an elite runner. A marathoner with a PB of 2:37 (New York, 2007), Christina is now focussing on triathlon and aims to compete in her first Ironman.
Following her MSc in Strength and Conditioning at St Mary’s University, Twickenham, Christina worked with numerous teams including Malta and Mile End Athletics Clubs, Westside Basketball Team and St Mary’s University Netball Team.
She has also coached a vast number of marathon runners, triathletes and ultra-endurance athletes from junior to senior level. Christina is now based mainly at Surrey Sports Park, working with Surrey Heat Basketball , GB Aussie Rules and American Football, as well as endurance athletes.
Strength training for runners
Why should runners do strength training?
“If I run for a hobby and I’m short of time already, shouldn’t I spend all my available time running?”
We hear this comment often and we understand. When you are working full time and trying to train for your event, it can seem like strength training for runners is a ‘nice to have’ rather than a ‘must have’.
But consider this: how many times have you been injured in the past year?
How many times do you feel muscle or joint pain, either out running or while you are sitting down at work?
Are you getting stronger and faster or has progress stalled?
Getting your muscles, joints and connective tissue stronger is essential for runners.
Running has an enormous impact on the joints. Every time your foot hits the ground, a force equal to 2.5 times your own body weight goes through your joints. And this force is repeated millions of times over the course of a year.
Without strong muscles to control and protect the joints and connective tissue, it’s easy to injure yourself through repeated impact.
Good posture and a strong core are also vital for injury-free running.
A bad posture will put pressure on the wrong places in the body, causing poor movement and gait. This in turn results in injury or niggles that just won’t go away.
Poor posture and movement can also cause inflammatory conditions such as bursitis – which is very painful and takes a long time to subside, as anyone who has suffered from this will tell you.
Strength training improves posture and core stability.
Strength training for runners will not make you ‘bulky’ or musclebound
Many runners fear that strength training will make them gain extra muscle weight which will affect performance.
But there are strength training protocols which do not add bulk. Instead, they will make you stronger, more powerful and more efficient without making you bulky.
Elite distance runners such as Mo Farah and Jo Pavey do strength training while remaining light and lean.
So long as you work with an expert coach to choose the correct exercises and protocols, you will not get too heavy.
An hour or two a week of strength training could save your hours of lost time due to injury.
Knowing how to take care of your body long term will help you improve your performance even further.
Not only will you have more time to train consistently as you won’t be out injured, but your running performance itself will improve quicker with strength training. Stronger muscles and joints mean stronger running.
Strength training for runners will ensure that you enjoy your running and keep challenging yourself that bit more year on year.