Well let’s see, its November, and I have been following the Running For Real Strength Training Plan since May…so, it took me 6 months to finally sit down and write a full post about it. The good news is that now I can give some real, in-depth feedback. Plus, I am back to running! It wouldn’t have been very helpful if I tried to write about a strength training plan for runners when I wasn’t actually running.
Running For Real Strength Training
Here’s an overview of how the plan worked (at least for me- I was in the beta group when the program was piloted last spring. A few things may be different now.) After signing up for the plan, Tina and Drew send some videos of exercises and ask you to have someone record you doing them. There were 5 moves that we were asked to do. The videos get sent back to Drew so he can look at your form and imbalances. Around the same time, we got access to “Week Zero” exercises. These were basic, foundational skills that ALL runners should be doing, but probably aren’t. For example, practicing proper breathing technique. There were also mobility exercises included in Week Zero. I still do many of these exercises a few times a week before a run or strength training session.
Training Plan
Once Drew reviews your videos he creates an individualized, 6 week strength training plan. You also get access to a private Facebook group with others who have signed up for the program. I think that once your invited to the group, that you continue to have access. So new people who sign up can ask questions from those who have already been through the program.
The plan is set up as follows: There are 2 days of workouts, and each day includes 3 sets of 3 exercises, that get repeated 3 times each. Drew includes a prescribed number of reps, rest time for after each exercise, and a recommended breathing pattern (if needed.) Typically these workouts take me about 50 minutes to an hour, including a warm up. You can learn more about the program here.
Videos
After signing up for the plan, you will get access to a private section of Tina’s Running for Real website, which has all the videos of exercises and information about how to follow the plan. Your home page will have your current exercises, and then there are also links to parts like the Week Zero exercises. After the first 6 weeks the entire library is unlocked. At that point you will have access to all the videos and information about how to create your own plan. (Unless you want to continue working with Drew, which I highly recommend!)
Support
Drew, Tina, and the other members of the training group are SO supportive. As you probably know, I was injured when I started following this plan. It’s been a bumpy road but Drew has been there to give me feedback and support along the way. After I started Phase 2 we set up a FaceTime session to talk about my progress. He even follows me on Instagram and will give feedback when I post pics of some of the exercises!
Injuries
Of course, this program is really great for preventing injury. What was really nice, was that I was able to follow the program even when I was currently injured. I felt like all the exercises were in line with what I had learned in PT, but it allowed me to incorporate full body exercises so that I didn’t have to do 45 minutes of strength training PLUS 30 minutes of PT. Drew was also really mindful of my injury and how I was feeling along the way and took that into consideration while creating my plan. What other strength training program can do that?!
Here is an example: during Phase 2 I was doing hopping exercises on to and off of a step. This is not something I would have done on my own, in fear of making my foot worse. But I truly think those exercises helped it to feel better! Of course, I would have told Drew and stopped doing them if they hurt. But they felt fine and I think they helped me to build back some of the foot strength I had lost over the past year.
Progression
After my first 6 weeks was up, I considered using the website resources to create my own training plan. That thought lasted about 3 seconds before I knew I needed to keep working with Drew. He knows exactly how to create a personalized plan that makes sense and allows for appropriate progress. There are some exercises that I have done every week since May, and others that I only do for a 6 week period and then progress to something different. It leaves me feeling challenged, but also like I have time to master the exercises.
Form and Breathing
Since I started following this plan, I have realized that I never knew how to breathe properly while running or strength training (or doing anything!) This is still a work in progress, but I have really been trying to breathe properly while I run and lift. I also feel like the program has helped with my posture and running form. I feel like I run taller and am using my back muscles more throughout the day.
If it isn’t already obvious, I have really loved following this plan and working with Drew and Tina. (And they are definitely not paying me to say that!) There were situations where I felt like Drew helped me with issues I was having more than any PT or chiropractor I had seen.
If you want to become a stronger runner or stop getting injured, I highly recommend giving this program a try. I have no doubts that following this plan consistently has allowed me to jump back into running so easily after my time off this summer. I’m excited to continue working with Tina and Drew for as long as possible!
What kind of strength training do you do?
Have you ever working with a personal trainer?
What questions do you have about the Running For Real Strength Training Plan?
I’m linking up with Patty, Erika, and Marcia for Tuesdays on the Run, Rachel, Lora, and Debbie for the Coaches’ Corner and Annmarie and Nicole,for Wild Workout Wednesday!
Sounds like the plan has definitely been working for you, especially since you are back running pain free. The only strength training I do is when I teach body pump class 2-3 times a week.
Body Pump is such a fun workout! I did that twice a week for a long time (like 7 years or something). I loved it!
So glad to hear that Tina and Drew’s plan is working so well for you! Working on weaknesses is so important. My trainer is a stickler for form as well and i think that makes a huge difference. I notice that you workout without shoes? Is that something they proscribe?
Yes, Drew suggests that if possible we do the workouts without shoes. Since I usually do my strength training at home I either wear socks or go barefoot.
Do you feel that strength training was the key to getting you moving again? I really preach strength training because that is what has kept me running! Great review and I’m glad to hear this worked so well for you.
I definitely think it was a huge part of getting back to running. I wasn’t in PT this year (I did like 3 months of it last year) but I feel like this served a similar purpose in a way, while also helping to build overall strength.
It sounds like this worked really well for you! I just need to find a strength training regimen that I can stick with. I definitely see all the benefits.
Ive had a hard time being really consistent with other at-home strength training programs. I think that it also helps that I am paying for this, so I know I need to stick with it! Once I started to see the benefits it was even easier to stay motivated.
Sarah! We would love to have you join us in future 🙂 I am happy to answer any questions! Lisa, tottttaaalllyy agree that paying for it keeps you accountable, you have invested in yourself, and therefore you know you have to do it 🙂
It sounds like Tina and Drew’s plan worked well for you! It does sound nice to have someone guiding you through the progressions and tailoring it for you as a runner.
Yes, it’s so helpful! Drew really knows his stuff when it comes to strength and mobility.
Hoping you join us in January, Laura! Good for you to see that I wasn’t just exaggerating, you will fit in wonderfully 🙂
I love this, thank you so much for sharing!
I’m currently in week 4 of BBG, but I usually don’t incorporate strength training, I just run. I think this is why I end up suffering from overuse injuries all the time :/
Thank you for reminding me I need to foam roll a whole lot more!
I hope you like BBG! I did that for a little while last winter and I thought it was hard! So many burpees!
If you are looking for something new in the future, hope you will consider joining us. Would love to have you, Erinn!
This plan sounds very complete! I have never followed a strength training plan, but I’m sure I could benefit from one. I’m pretty much clueless, and not really motivated when it comes to strength training on my own!
Ive always been pretty consistent about strength training, but I never knew what to do or why to do it (or how many reps to do). Its nice to have something prescribed each week!
Hope you will join us someday Lisa, then we can have double the lovely Lisa’s to grow stronger and faster. I can hold you accountable (and I will) if you are worried about it…although I don’t think you will struggle with it, as you will be investing in yourself 🙂 Happy t answer any questions you have!
I love weight lifting! I try to get it done 4-5 times per week after a bit of cardio. I like seeing muscle definition!
4-5 times a week is awesome! Strength training is so important for runners.
Thank you so much for this review! I am a firm believer in strength training and always looking for new programs/moves to incorporate.
Its definitely different than anything I have ever tried before!
i’ve loved following your journey with this strength plan! Tina is amazing and Drew sounds phenomenal too. And it’s made a difference for you, coming back to run a half marathon so quickly and feeling good!
Yes, I definitely think its helped me to come back as stronger runner! Its been great working with them.
I usually do my own thing, based on exercises/workouts from previous programs. This sounds like it was a great fit for you!
Thats what I did for awhile too. Some days it went well, others I found myself not knowing what to do. I really like having a plan to follow now!
I’m glad you’ve had great results from this plan! I can’t find a program to stick to that I like for strength training, so sometimes I lift and other times I do the BBG!
I tried BBG for a while last winter- I thought it was tough! Its good that you have different options for your strength training.
I need to work on my breathing when running as I easily get out of breathe. I thought I will get better the more I run. Might try some strength training.
I have found it to be helpful to work on breathing before and after my workouts. Its still challenging but getting a little easier.
Lisa, I cannot thank you enough for this. Oh my gosh this is SO FREAKIN COOL to read. This is EXACTLY what I envisioned when we were coming up with this idea of this program, that it would help people in this way, and now it has. I am SO excited for you and your future running ahead. It will just build on itself, and you will feel SO strong, “Drew made me strong” better be your mantra too 😛 Thank you, this just makes it so worthwhile!
I have actually already used that mantra!! When I ran a half in October I was thinking about how on one of your podcasts you said that was your mantra, and I thinking “he made me strong too”! I actually meant to tell you that, but it was one of those things I thought about during the race and then forgot! So thanks for reminding me:)
Sounds like a great program and very well thought out and put together!
I really like the structure of it!
Thanks for sharing this experience – I’ve been looking forward to your review. I’ve looked at the strength training plan a couple of times but have been hesitant because of the cost. It sounds like it truly is super personalized and worth the money though. I’ll definitely look into this again once I’m back into a workout/running routine!
You definitely should! The first cost gets you the full 6 weeks plus access to the site/video for 2 years. And also the week 0 stuff and access to the Facebook page. Now I just pay $35 a month for Drew to make my plan which seems well worth it to me!
I’ve been slowly getting back to strength training. I know I need to do it more often though. Baby steps LOL.
Sounds like the program is really working for you!
It can be tough to get into the habit of strength training when running is all we want to do! Having a plan helps alot.