(and faster too)
Do you have a time goal you're hoping to smash? Or maybe you've set your sights on a specific distance or event you'd like to run. Perhaps you just want to feel amazing running up and over hills, or around your favourite loop.
Run Strong is for you!
I designed the Run Strong Program to help runners build upon their running foundation and feel confident and powerful running.
Running is a beautifully simple sport - and there are also many layers of complexity. In Run Strong I've taken the exercise science and functional training and distilled it down into tried and tested programs that will enable you to reach your running goals. I've curated the content you really need to know about nutrition, injury prevention, cross-training and mindset so you can get the most out of every run.
Lots! Over the past 20-years coaching clients of all ages and abilities I've pulled together the information you need to know to be successful and packaged it here in this course! Inside the course you'll find:
Run Strong Plans for the following distances: 5k, 8k, 10k, 1/2 and Marathon
Video and text based lessons on everything from the science of running and injury prevention to nutrition for distance running and mindset! (scroll down to see the entire curriculum).
Follow along strength training, foam rolling and flexibility videos to help you build functional strength and flexibility to keep you injury free and running strong!
Physical Activity Readiness Questionnaire & Waiver
Intro Video
5k/8k/10k Training Handout
Half Marathon Training Handout
Marathon Training Handout
The Science of Running Strong
Preparation is everything!
Footwear 101 (happy feet = happy runner)
Gear 101 (What you actually need)
Sports Bra's 101 (Women Only, sorry guys!)
Running Form 101
Running Form 201
Dynamic Stretching for Runners
Hill Form 101
Running Cadence Drills to Increase Speed
Running TMI
Why Stretch?
Head to Toe Stretch (follow along video)
Stretching Handout
Yoga for a Happy Body (follow along video)
Why Foam Roll?
Foam Rolling FYI
Foam Rolling for Recovery (follow along video)
Why Strength Train?
Resistance Band Workout (instructional video)
Resistance Band Workout HANDOUT
Dynamic Strength Circuit (follow along video)
Dynamic Strength Circuit HANDOUT
Dynamic Balance + Stability (follow along/ instructional video)
Hi! I'm Gillian.
I'm a health + fitness coach with over 20 years experience. I'm a wacky combination of body science nerd, passionate educator and body positive champion.
I've got a degree in Kinesiology (total body science nerd), and am a Registered Personal Trainer, Group Fitness and Yoga Instructor. I'm also TRX certified, and hold my Pre/Post-Natal Certification. I love learning and am always looking for new tools to add to my toolkit!
Growing up I hated running. I got yelled at by my PE teacher for walking on block runs and faked sick on track days. Yup, no joke! I was not an athlete growing up.
I fell in love with running when I was introduced to it by friends at 19. Instead of viewing running as a "workout" or something I "had to do" I began to view it as something I "got to do" and it was game-changing!
Since then I've completed more 5k's and 10k's than I can count, over 20 Half Marathons, many Triathlons (including Ironman Canada), Adventure Races and more.
I legit have a passion for running and the geeky science of running strong and can't wait to share it with you!
Awesome question! The running and cross-training workouts within this program are designed for someone who has a solid base of regular running. Ideally you run 2-3x per week for 30-40 minutes or more. This is all about having the foundation of running specific strength and endurance. If you're not quite there, consider the Run for Fitness Program or feel free to purchase this course, but give yourself 2-3 months at least of consistent runs prior to commencing the programs as listed. I promise I have you and your body's best interests at heart!
Oh man! Injuries are the worst. I've had a few in my 20 years as a runner - and I get it. Here's the thing. Layering on intensity or mileage when you're already injured is not ideal. Unfortunately this isn't a running rehab program (stay tuned for that course coming soon!). If you're struggling with injury, please feel free to reach out to me directly and I may be able to steer you in the right direction to help you reach your goals and keep your body happy! Email me at [email protected]
YES! And can I just say how much I love that you're running just for the love of running?! Awesome! This plan will absolutely help you build pace and stamina and help your runs be even more awesome. Rock on!
