StrongStrides guides the user on running-specific workouts that have been time tested to build a strong, efficient, and powerful stride. Unlike other strength training programs, StrongStrides has a progressive and all-encompassing nature that targets several components of running to build a cohesive, stronger runner and reach your full potential. The StrongStrides training program can be approached by the individual runner or those being coached. Either way, you are guided through the process step-by-step with detailed instruction.

All runners bring baggage to the sport - whether you’re just starting out or competing at the elite level - and that baggage is the way that you move. This is broken down into two main parts that often feed off of each other: instability and movement blocks. StrongStrides unblocks your blocks and builds proper muscle memory to put better movement and posture awareness into every run - even when stress and fatigue become a factor. Because athletes learn by moving correctly, StrongStrides builds a base of correct movement and alignment to sharpen and fine tune body problems, allowing vast improvement and a stronger athlete. 

People have a time budget on what they can do in a week. With our priority list, you’re able to maximize the benefit for the amount of time you have. If you happen to be on the other end of the spectrum, direction on additional work is provided. Wherever your time allotment may fall, doing something is better than nothing - and with StrongStrides, you know just what that ‘something’ is. 

Patience is key to athletes of all levels. It takes time to fully develop muscles, develop your stride, and hit your peak strength. Ebbs and flows are common as downtimes and training volume can take affect. Depending on training and individual goals, the runner’s focus can sometimes be to simply maintain strength and stay sharp. No matter when you choose to start the StrongStrides program, you will receive detailed information on how to implement it into your current training program and recovery cycles to ensure success.

The StrongStrides program flow starts with a Fundamentals program, and progresses into targeting the two major areas for runners: Strength and Mobility. We also offer a bonus program for Body Region Routines that, if chosen to be done, is to be supplemental to Strength and Mobility. To ensure each athlete is starting with the appropriate workload, the assessment must be completed and scored before starting the Strength Courses. 

Our priority list is your guide to scheduling your week.  If you are strapped on time: get the important stuff done.  If you have a little extra time: add stuff that is important, but further down on the list.  Want to go all out: it's all here for you.

A suggested priority list for your training is outlined below:

Priority One: 

At least twice a week of either: Fundamentals Routine and/or a Strength Routine(s)

At least two Mobility sessions if your assessment noted a mobility deficit. 

Priority Two:

One additional core and one glute/hip routine from the quick body regions routines

Priority Three:

One additional quick body region routine and mobility routine.

Structure your strength training (Fundamentals/Strength Courses) on workout days AFTER your running workout - or the following day.  Otherwise fit it in your schedule, it is better to do it than not at all. 

Supplemental work from the Body Regions Routines or Mobility Courses can be done any day throughout the week. 

Athletes of all levels and abilities range in how much they feel they need for their body and goals.  Find a good balance for you and your goals.

Mastering the workouts with good form and completing them with a modest effort level is ideal.  If you feel like you did not ace every single workout repeating the course before advancing is advised.

Following our Fundamentals Courses:

In each of the Fundamentals Courses there consists of eight workouts. 

The Fundamentals Course is designed to progress as you complete the workouts.

To progress through the course, start with Workout One and complete the rest of the workouts in order.  If you cannot complete a workouts do not progress to the next workout and repeat the workout until completed. Rest 48 hours between workouts.  Move through the course at your own pace.

Example Schedule – Two times a week:

Week 1

Monday: Workout One

Thursday: Workout Two

Week 2

Monday: Workout Three

Thursday: Workout Four

Some may choose to do more workouts in a week, following the same progression.

Equipment needed: Light and medium resistance bands, box or bench, swiss ball

Duration: ~25 - 40 minutes

Recommended times per week: Two to four

Rest between sessions: 48 hours

The Strength courses will progress you through routines that will fire up your core and legs with exercises uncommon in conventional workout programs. While it may take you time to get through all of our Courses, you will feel power in your stride after dedicated and continued development.

The Strength and Advanced Strength Courses are designed for you to complete each Workout ‘One’ and ‘Two’ twice.

To progress through the course, complete Workout One and Workout Two on two separate days for the first two weeks.  Repeat the cycle for the next two weeks. 

Example:

Week 1

Monday Strength Workout 1

Thursday Strength Workout 2

Week 2

Monday Strength Workout 1

Thursday Strength Workout 2

Week 3

Monday Strength Workout 3

Thursday Strength Workout 4

Week 4

Monday Strength Workout 3

Thursday Strength Workout 4

As shown above complete each workout TWICE in back to back weeks.

Equipment needed: Light and medium resistance bands, access to weights (dumbbell, kettlebell, barbell), box or bench, Swiss ball

Duration: ~45-60 minutes

Recommended times per week: Two to three

Rest between sessions: 72 hours

If your assessment noted mobility deficits suggestions for each region are given and take priority.

For general maintenance we provide a recommend schedule for keeping especially tight regions at bay and for focused mobilization and injury prevention.

Equipment needed: Stretch band, yoga mat, Serious Steel bands

Duration: ~20 - 30 minutes

Recommended times per week: Two  

Recommended Courses: 

• Full body: 4 through 7 
• Specific Regions: 1 through 3

Rest between sessions: 24 hours

Body Region Routines are supplemental workouts to the StrongStrides Strength Courses. Completion of our Fundamentals Courses is advised before including these routines. If you feel you need additional work on an area these are the routines for you.

Rest between sessions is noted below:

Upper Body: 48 hours

Core: 24 hours

Balance: 24 hours

Upper Body Posture: 48 hours

Ankle: 24 hours

Glute Activation One: 24 hours 

Glute Activation Two: 24 hours

All Around Hip: 24 hours

Completion of Fundamentals Courses Recommended