Your Summer of Strength

If you've been following along for some time, you know well that in the summer I begin to encourage your Summer of Strength! 

The summer is a great time to be focused on building a consistent habit of strength training. Most runners have completed their spring training cycle and are anticipating big fall goals. 

The more you do this summer, the more resilient you be against running injuries come fall peak weeks. 

Read on for recommendations on what you can be doing in this time to build your fitness and fortitude as a runner!

ANNOUNCEMENTS! 🎉

The Return to Run Program 

For those running with pain but can't quite call it an injury... this is for you. A virtual strength and run training plan lead by me, a running specialized physical therapist and experienced run coach. 

I am taking on TWO more runners this month, please fill out an application here so you can be ready to build mileage with confidence come fall. Reply to this email with your questions.

A confession: I did not strengthen consistenly until about 2 years out of physical therapy school. This was around the time I began truly learning about runner's rehabilitation and found the overwhelming evidence that building your capacity as a runner will help improve performance and reduce pain.

So I know just how overwhelming it can be to figure out what to do and be consistent with it.

I try to make it as simple and approachable for runners so you know that it never has to be as complicated as it seems.

When planning out your strength sessions, here is a simple break down of what to aim for:

• 2-3 days a week
• 30-45 minute sessions
• 3-4 focused strengthening exercises
• 5-10 minutes of plyometrics (jumping style exercise)

Here is an example of how a beginner might structure a simple but effective strength session:

• 10 minute warm up and mobility drills for your personal "problem areas"
• 15-20 minutes on major muscle groups
  • Squats
  • Single Leg Deadlifts
  • Calf Raises
  • Overhead Press 
• 5-10 minutes of plyometrics 
  • ex. double leg hopping, jump rope, step up jumps

This is the exact framework I use for my clients in the Return to Run Program. So, if you're lost somewhere in the in-betweens of these benchmarks, I'd love to help you create a plan. 

Apply here if you're interested in getting started this month.

So if you're someone who has a nagging pain and want to use your summer of strength to address it, then reach out to get started today!

As always,

Happy Running!

- Dr. Erin

Questions about this topic? Reply to this email and we can talk more about it. 

 ➡️ Reply to me directly at [email protected] to ask your questions or share your experience while dealing with running related injuries.

👟 Unsure how to balance it all? Reach out to me for 1:1 Run Coaching for your half, full or ultramarathon! We talk about nutrition, race, and training plan strategies that'll work for YOU and YOUR goals. 

❤️‍🩹 Currently dealing with an injury?: Check out my Return to Run Program - a personalized strategy for you written by a Doctor of Physical Therapy and Run Coach. 

✉️ Share with a running friend who you want to help stay injury-free this season!