Strength and Mobility
Runners of all abilities can benefit from strength training. Adding in a regular strength and mobility routine helps runners manage imbalances, build stamina for faster running, and ward off injuries. And while we, as runners, KNOW it’s important to have a consistent strength training practice, it’s often difficult for us to know when to do it, what types of exercises to do and how to perform them well.
That’s where Onward Run Coaching comes in! Our strength plans are tailored to the individual athlete and designed around what each person needs. We take into account the type of equipment each athlete has available, whether that’s in a gym, fitness center or a home workout space. Not everyone has access to a full weightlifting setup, and that’s OK! We make sure our workouts are designed around the weights and accessories close at hand.
We also take into account the athlete’s overall fitness and exercise routine to fit strength training into the best spot. Essentially, we take the guesswork out of this piece of the overall puzzle! We design the training to be simple (but not easy!), effective and relatively quick-to-complete.
Each set of workouts is accompanied by video demonstrations to help ensure proper form and technique. Along with that, explanations of exercises, when appropriate, are included in the workout. Finally, we make sure the athlete is progressing through exercises to ensure quality adaptations and useful integration to sport.
Before starting a strength training program, athletes will complete an intake questionnaire to determine their goals, schedule and equipment available.
Testimonials
Beth N.
Onward Run Athlete
I love that it's a series of quality exercises and a shorter number of reps than I'm used to. It's simple, but effective. The number of reps in relation to the amount of weight is great - I can feel the difference, but I'm not unnecessarily sore the next day. A combination of mid-weight, heavier weight and bodyweight exercises keep it interesting and I don't dread repeating the sets. The strength moves focus on full body equally. I can do upper body stuff, which is almost a relief compared to lower body stuff, which is already tired from all of the mileage. I know upper body is hugely important for posture and arm strength while running longer distances, so it's always been my favorite part of any strength routine. This program is teaching me to focus on form, and the exercises aren't breaking me down. They've complimented my high mileage and I have been feeling far better muscularly than I ever have before.
Chelsea B.
Onward Run Athlete
MB wrote out a clear and detailed plan for the entire month, and has been available for any questions I have had. I can already notice my strength improving, including my runs feeling stronger! I enjoy working with MB because she is extremely approachable, understanding, and is very knowledgeable.
Cost per month:
Add on to your run plan : $25 per month
A la carte: $45 per month
Referral discounts available
Have questions? Ready to get started? Send us an email at marybethscott@onwardrun.com