New

Endurance Run Strength - Embrace the long run

KJ Performance

Endurance, Triathlon, Cross Country, General Fitness
Coach
Kayne Johns

Introducing PowerStride: The premier strength program for endurance runners. Designed to elevate your performance, PowerStride offers a comprehensive regimen to boost your running economy, enhance injury resilience, and increase speed and power. Embrace unmatched endurance and superior balance with targeted exercises for the lower body and core.

Key Benefits:

  • Injury Prevention: Strengthen muscles, tendons, and ligaments to mitigate common running injuries.
  • Running Economy: Improve efficiency for faster paces with less effort.
  • Endurance & Speed: Extend your running distance and speed through optimized muscular strength.
  • Balance & Stability: Enhance core and stabilizer muscles for improved navigation on uneven terrains.
  • Bone Health & Weight Management: Support bone density and maintain an efficient metabolism.
  • PowerStride is more than a strength training program; it's your path to achieving and surpassing your running goals. Tailored for runners at any level, our program ensures you stay ahead, run stronger, and achieve new personal bests. Unlock your true potential with PowerStride.
  • Start your transformative journey today!
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Injury Resilience:
By fortifying muscles, tendons, and ligaments, strength training enhances their resilience against the rigors of running. This proactive approach significantly mitigates the risk of running's common foes - IT band syndrome, shin splints, and runner's knee.
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Endurance Amplified + Speed and Power
As distance mounts, so does fatigue, chipping away at your running form. Strength training serves as your form's guardian, enabling you to maintain proper technique longer, pushing the boundaries of exhaustion and extending your running reach. For those eyeing the finish line with a new personal best, strength training is your ally.
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Mastery Over Balance and Stability
The unpredictable nature of trails and uneven terrains demands superior balance and stability. Strength routines targeting core and stabilizer muscles act as your invisible shield against falls and injuries, ensuring you remain upright and running, regardless of the surface
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Bolstered Bone Health
The narrative of running's impact on joints is well-told, yet strength training introduces a positive twist—enhancing bone density. This is vital for warding off osteoporosis and stress fractures, ensuring your skeleton is as marathon-ready as your spirit.
Features
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Programming 3 days per week
Strength Program to supplement running and endurance training - Strength sessions aren't designed to make you super tired and sore -
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Delivered through TrainHeroic
Equipment
Required
Barebell // Dumbbells // Suggestion would be a gym membership
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Sample Week
Week 1 of 8-week program
Sunday
LB MOB 1

A1

Goblet Squat

4 x 12

A2

Side Plank with Hip Abduction

4 x 6

B

Single Leg RDL

3 x 8

C

Banded Anterior hip mobilization

3 x 0:30

D1

Dead Bug

3 x 12

D2

Calf Raise

3 x 12

Tuesday
LB with Bonus Upper

A1

Front Rack Step-Ups

4 x 6

A2

Single Arm Farmer Walk

4 x 0:30

B1

Hamstring Curl on Slides

3 x 4

B2

Seated Single Leg Press

3 x 8

C1

Bench Press

3 x 12

C2

Chin-Up

3 x 6

D

Calf Raise

3 x 6

Thursday
Mobility + Bonus LB and Uppers

A1

Hip Thrust

3 x 12

A2

Plyo Lunge

3 x 4

B1

Banded Posterior Hip Mobilization

3 x 0:30

B2

Banded Anterior hip mobilization

3 x 0:30

C1

Around the World

3 x 0:20

C2

Side Plank

3 x 0:30

Endurance Run Strength - Embrace the long run