STRENGTH
PROGRAMMED BY OUR STRENGTH & CONDITIONING COACH, LAUREN
STRENGTH FOR RR ATHLETES
INCLUDED for our Relentless Runners 1:1 Athletes!!!
Our Strength and Conditioning Coach, Lauren, who is also one of our run coaches, has created a strength program specifically for runners.
Lauren is a Doctor of Physical Therapy with a Masters in Science of Physical Activity. Next to her running credentials and certifications, she is a certified strength and conditioning coach, CrossFit Level 1 Coach, and holds her 200 hour yoga alliance instructor certification.
Her delivery goes beyond publishing a monthly program, filled with random workouts. This strength program, which is included for ALL Relentless Runners Athletes, compliments the general macrocycle (year) of a distance runner.
The workouts are delivered in our app where you'll receive video and written instructions on how to perform each exercise. You'll have access to Coach Lauren for strength questions.
For our runners who follow this program, we're encouraging them to not be afraid to pick up heavier weights! You'll be able to perform these exercises at home or a gym with minimal equipment.
Equipment Needed:
1-2 sets of dumbbells women: 20-35lbs men: 35-50lbs
Small Loop Glute Resistance Bands
1 Large Looped Resistance Band
Kettlebell
Physioball
Bench
She programs 3 workouts per week, broken up into full/upper/lower body format.
We offer TWO levels of strength to choose from. Scroll down to read more details
Level 1 is more beginner
Level 2 is more advanced
For our RR athletes, you and your running coach will communicate on how many strength days per week is feasible or needed for your training, and your coach will then program in your VDOT account when to do what strength workout!
Listen to our podcast with coach Lauren on as we chatted about strength training for runners and our program!
STRENGTH ONLY PROGRAM
Want to join our Monthly Strength Only Program?
We off two levels our strength program to non-Relentless Runners athletes!
You don’t have to work with one of our run coaches 1:1 to follow along our strength plan. Just pay the monthly rate and cancel whenever you’d like. There’s no commitment.
Equipment Needed:
1-2 sets of dumbbells women: 20-35lbs men: 35-50lbs
Small Loop Glute Resistance Bands
1 Large Looped Resistance Band
Kettlebell
Physioball
Bench
Level 1:
- Designed for the beginner lifter. Geared towards the runner who is new to lifting, not as familiar with complex lifts or jargon, and/or needs a shorter lift to accommodate their schedule
- Workouts take 30-40 minutes
Level 2:
- Designed for the more experienced lifter. Geared towards the runner who is familiar and comfortable with lifting, understands more complex movements and how to work with their lifting percentages.
- Workouts take 50-60 minutes
See more FAQs below
FAQs
-
Yes! The workouts are programmed on Monday, Wednesday, Friday, but within the app you can edit the day the workout falls on.
-
A common question is if one should enter the weight of 1 dumbbell or the combined weight of 2. It truly is up to you but we suggest the weight of 1 dumbbell. Either way, as long as you are consistent each time that is what is important.
-
When you have an exercise that requires a band, the app sometimes prompts you to enter a weight, just add zero.
-
Yes! You will be able to cancel your monthly strength subscription at any time.
-
This is coming soon! Currently the monthly strength subscription is an ongoing standard plan. Soon we will be offering the ability to switch from the standard plan over to a strength plan to pair with your half or full marathon run plan.
-
Our strength program is broken into monthly blocks. They are labeled “week 1”, through “week 4” and you may have started mid-month. You do not need to start back at week 1, just continue with the weeks as is.
-
On average, the workouts for Level 1 take 30-40 minutes and for Level 2 take 50-60 minutes.
-
You absolutely can! Just message us directly in the app to request the change or email us at info@relentlessrunners.com
-
Yes!! We actually encourage you to use a barbell if you have access to one and are comfortable with it. The barbell will allow you to load more and lift heavier. For many of the main lifts, replacing the dumbbells with a loaded barbell is a great option.
-
Each level will be structured as it is now with:
1) Movements to warm up
2) A main lift section
3) Accessory work
4) A cool down with mobility work
Questions?
Have more questions? Just send us an email here and we will get back to you within 48 hours!