Strength Training for Running

Why is strength training for runners important?

The sport of “running” should IMPLY strength training if you want to do it consistently and with any amount of longevity. 19% to over 90% of runners develop overuse injuries including knee pain, achilles tendinopathy, heel pain, etc. Strength training:

  • Reduces overuse injuries by 1/2.
  • Increases load capacity of tissues.
  • improves running form when fatigued at the end of a race or workout.
  • Improves running economy.
  • Improves max turn over.

What will you get when you sign up for a Nell Rojas strength plan?

Each level has a detailed 12 or 16 week plan tailored for your race distance. In each level you will receive access to a video library with all of the exercises that may be in your plan. Please see below for the specifics of each plan and get ready to take your running to the next level.

Strength Training for Running Bronze

*This plan does not include any contact with Nell.

12 Week Beginner, Intermediate, or advanced sprint to marathon strength plan $179.

16 Week Beginner, intermediate, or advanced sprint to marathon strength Plan $199.

 

Strength Coaching for Running Silver

*This plan includes unlimited emails with Nell and an initial email questionnaire to make initial individualized adjustments to the program. 

12 Week Beginner, Intermediate, or advanced sprint to marathon strength plan $299.

16 Week Beginner, intermediate, or advanced sprint to marathon strength Plan $349.

 

Strength Coaching for Running Gold

*This plan is designed specifically for you. This includes an in depth initial email questionnaire and phone conversation to go over history, past injuries, and goals. This also includes unlimited email with Nell. 

12 Week Beginner, Intermediate, or advanced sprint to marathon strength plan $599 ($499 for Rojas Athletics Athletes)

16 Week Beginner, intermediate, or advanced sprint to marathon strength Plan $749 ($649 for Rojas Athletics Athletes)

 

Beginner: 0-1 year strength training experience

Intermediate: 1-4 years strength training experience

Advanced: 4+ years and have followed a training plan or have had personal trainer/strength coach.