Quick Strength for Runners: 8 Weeks to a Better Runner's Body

I am an experienced runner, physiologist and occasionally coach runners in my spare time. I've taught a core strength and conditioning class in the past and have written many core conditioning programs, often times for specific issues. Since I currently didn't have any real specific issues/injuries that needed to be addressed, I picked up this book to try out the program over my last training cycle as I wanted to see if this was effective enough for me to recommend as a general core program for runners I work with. It was a little scary as what I had been using in the past was working, but from looking through the exercises it seemed like it covered all the bases and quite frankly I was tired of my own programs. It was nice to completely follow someone else's program. These are the things I liked most about the book: 1) the progression is excellent, not only on the individual exercises but as you progress through the 8 weeks. There are 3 levels of every exercise so depending on where you are you can pick the appropriate level of difficulty for each exercise. Some exercises I was not able to do the most advanced move, but others I could, so it all depends on your own personal biomechanical strengths and weaknesses. 2) What is advertised is correct: it really does only take 2x per week, 30 minutes and minimal equipment to develop adequate core strength and maintain it over a training cycle. 3) The illustrations are nice. 4) The program is relatively easy to follow for someone with a little prior knowledge regarding strength training. 5) The program is really geared toward moves specific to running and preventing running injuries etc. I especially like his combo moves - I often use this approach with my programs - targeting more than one muscle group and combining into a single exercise/move. What I think could be improved or are downsides to the program: 1) if you are a completely new beginner to core conditioning although the progression is appropriate you may not be able to get the absolutely most correct technique just from the illustrations. It would be nice to have a link to short video clips of some of the more novel exercises like the "discus throw" etc. 2) If you have specific issues that need to be addressed, they might not get the focus they need as this is a general program. 3) If you already have good core strength and conditioning and want to take it to another level this *might not* be advanced enough for you. However, this book does a GREAT job of capturing the bulk of most runners out there, those who know they should do some adjunctive core and strength work but really just want someone else to tell them exactly what to do!

Let me start by saying I love running but dislike strength training, mainly because I had rather be running. That being said, I have had repeated running injuries with 3 cycles of PT that helps me until I stop doing the exercises. I was looking for a focused way to maintain my gains from PT. I find this book to be excellent; it delivers as promised in a highly readable and executable format. The book layout and color photos are very appealing, and it is designed to maximize adherence. There is a lot of variety which is great to maintain interest and promote maximum benefit. But because I am a slow learner and my running stabilization/strength status is the pits, I repeat each workout twice on consecutive workout days so as to foster some sense of mastery. I also am doing every second day, not just twice weekly (curious if author has anything to comment about this approach). The exercises are deceptively challenging but doable and leave my body feeling especially strong and upright for several hours afterward, like all those little muscle groups are awake and firing! My only recommendation is to make a spiral or three ring edition to foster ease of turning back and forth from the well indexed workouts to the exercise descriptions themselves. I likely will do that myself with a hole punch and small binder, but would be nice to be able to buy that way. So far so good, I will update in 3-4 mos after I get some races under my belt and see if it makes a difference with performance and injury prevention!

I just received the book and was able to read through pretty quickly. It's a simple straightforward explanation of strength training as it applies to running, followedby a descriptionof each exercise, and then the 8 weeks of workouts.I have a lot of experience with traditional weightlifting but have not been successful in transitioning it to support my running. I wanted a straight forward guided workout book specificallyfor running. This book hit the mark. The only reason for 4 stars at this point is the lack of direction regarding the workouts. It's just a list of exercises with number of reps. It doesn't say if we are supposed to rest at any point or if it is a circuit to be repeated. For example, workout 1 is 10 exercises of either 10 to 12 reps per side or 20 reps total. So are we just to assume we do them one time through with no rest? Would have been nice to have more direction, or atbleast a mention in the book somewhere about it.

Terrific guidebook for strength training program for runners with no real strength training experience. For background, I was a 5-day a week runner with a half-dozen 5Ks under my belt. I completed this program in 11 weeks. Took off 2 weeks after week 3 and 1 week after week 6. Neither break was by design, but I glad I did. I added these workouts to my regular running routine for weeks 1-6 and I was noticeably more tired. For weeks 7 and 8, I replace 1 run a week with a workout and did the other on a rest day. After completing this program I took 95 seconds off my 5K time and feel considerably stronger while running. The beginning of the program is easy and the workouts don't feel like much while doing them (weeks 1-3), but you will feel the improvements in your runs. As the program progresses (weeks 4-6), the workouts get considerably harder and will have you huffing and puffing. The last two weeks are really rigorous and had me sore. Some of the exercises seem really akward at first, like the 1-legged deadlift or the side crunch, but keep at them and you'll get the form and improve as you get stronger. Overall a great value and something I would recommend to beginners, road warriors, and those considering starting competitive running.

I've just finished week 6 and i wanted to build on strength for an upcoming half marathon. This book progresses through the exercises more each week, introducing new exercises, more reps and increasing difficulty level as you go along.I need something to follow so this has been great for me.Each exercise has photographs and descriptions on how to do them, including harder variations.I'd definitely recommend this for people who only have 2 x 30 mins spare each week to do strength work and perhaps are starting from scratch and aren't sure on which exercises to do.I'm definitely starting to feel the benefit now.

I definitely recommend this book if you're a DIY runner. I started running a year ago with no training and no idea how to properly strengthen my legs and leg muscles. Ended up injuring myself and was out for 2 months. This book will help you strengthen and stretch the appropriate muscles to avoid injury. Great purchase, will recommend

Los ejercicios están muy bien descritos y es interesante que muestre variantes para hacerlos más sencillos o complicados, y así poder hacer varios ciclos de workouts

This is the first review I've written but I felt compelled to shout about the brilliance of this book! I've bought so many running books in the last year. This is by far the best and I'm sure will remain as my 'bible' for years to come. After injuring myself numerous times last year I finally realised just how crucial strength training is for runners. Since then, I've seen numerous workouts in magazines, on blogs and on Facebook pages. They were useful but a one of workout wasn't going to make big changes. This is exactly what I was looking for - a detailed, prescriptive and progressive programme. I love doing the workouts as they are always different. I am feeling less niggles after a month of using it. I'm so pleased I found this and look forward to becoming a stronger runner because of it.

I am not a runner but my neighbour, who is, said that strengthening any part of one's body is a good thing and I agree. We do it together which helps. Do I love exercising...no...but the book is very good. The exercises make a lot of sense, you don't need a fancy gym, and the general core and balance work is good for everyone. There's also less chance of injury than in a gym. The photos and the tips help to do the exercises correctly which is really important. As for if it has made a difference...not sure yet. Since we are on week 7 of 8 at the moment...that in itself is a positive thing.Took the book apart, punched holes and put in in a binder. This makes it much easier to flip back and forth between the exercises and the individual workouts.