Digital Training Guides
For Runners, Coaches, & Clinicians

The Cinder Block Series

The Building Blocks of Strength for Runners

If there is one thing runners should do outside of running, it’s strength train. Strength training not only helps to fortify the musculoskeletal system of youth runners, but also helps minimize the loss of capacity that happens as we get older.

The unfortunate reality is that most runners don’t engage in resistance training for a variety of reasons such as lack of equipment or gym access, not knowing where to begin, and/or not understanding the benefits as they relate to running. In the event that runners are doing some form of strength work, the weights or loads are generally fluff or the runner is never progressed.

We developed this resource for runners and coaches to save you precious time and energy while delivering a clear, no-nonsense program that is guaranteed to get results regardless of your age or experience with resistance training. Better yet, all one needs is two cinder blocks, which cost less than $5 assuming you don’t already have them.

Running on Resistance

For Clinicians & Health Professionals

Are you a runner, clinician, and/or coach, who appreciates the importance of resistance training but is looking to develop a refined understanding of the topic as well as how to blend strength work it into a runner’s overall program? If so, this guide is a must-have!

Not only do we take a deep dive into the primary exercises and drills that we prioritize in working with runners, but we also take a closer look at exercise programming/prescription while providing three sample 12-week programs at the end of the guide so you get a first-hand look at how running and resistance training can interface.

We’ve also included several private video links to ensure that the drills are being performed with precision while knowing what compensations to be on the lookout for.   

With over sixteen chapters, 100+ references, and 60+ private, professionally shot videos to ensure optimal form, we are confident that your ability to understand and program resistance training exercises for runners will reach new heights. 

A Guide To Treadmill Running Analysis

To Build Injury Resilience & Improve Performance

If you work with runners it’s important to watch them run. This seems obvious though you might be surprised as clinicians often fail to do so.

Sure it would be nice to have a fancy, instrumented treadmill, but the reality is that most of us will need to conduct a running analysis using nothing more than a treadmill along with a some simple props such as a smartphone and tripod/stand. 

Fortunately, a great deal of research has emerged over the past several years that has led to a simple framework that runners, coaches, and clinicians can easily apply to break down a runner’s form/technique in a matter of minutes. This is best known as “The S’s of Treadmill Analysis™”

By taking the time to understand the interplay between STRIKE, SOUND, STEP RATE, SPEED, SURFACE, SHOES, SLOPE, & SHANK you’ll have a global lens into one’s running and more importantly how to approach gait retraining in the context of pain.

The Ultimate Survival Guide for Runners

I don’t know about you but it sure would be nice if running came with a user’s guide to help runners solve problems and deal with frustrations that surface during training.

Look…the harsh reality is that upwards of 80% of runners are likely to sustain an injury over the course of a year. Bad news if running plays an important role in your life and I bet it does!

For such a simple activity, it’s amazing how much confusion and nonsense permeate the sport of running. Throw pain and injury into the mix and forget it!

Nothing’s worse than entering the medical system as a runner.

Most clinicians think “here comes another crazy runner” not to mention that they rarely have any formal training in managing running-related injuries.

The end result…clinicians, coaches, and trainers throwing tips and tricks at complex problems they don’t understand.

Wouldn’t it be nice to have the knowledge and resources to identify, understand, and troubleshoot common problems that often occur with running?

This is why I developed “The Ultimate Survival Guide for Runners.” It combines nearly everything I want runners to know to improve their decision-making and take ownership of their situation when they find themselves in or around muddy water.

In this resource you’ll get the following:

  • A comprehensive running evaluation form that I developed with the help of several world experts so you can be sure no stone is left unturned.
  • The primary drills that I use with runners that also includes private video hyperlinks so you can watch each one in action.
  • A pain classification scale to guide decision making around training and when to seek medical consultation.
  • A practical, user-friendly return to running program with pain and soreness rules to guide you as you get back to training.
  • The physical performance and clearance tests that I put runners through to determine when it’s appropriate to resume training with video demonstrations.
  • A guidebook to help you find your ideal running shoe.

While it might not be possible to completely prevent running injuries, we can definitely improve how we navigate them to get back to healthy and consistent training in a timely manner.

Let me help you reclaim your running!

The 5K Training Series

A comprehensive training plan for runners anywhere on their 5K journey.

Finish Your First 5K

Ideal for runners who are looking to tackle their first 5k and have limited to no running experience while also having to juggle training with a busy work-life schedule.

PR Your 5K

Ideal for runners who have some experience training for and racing the 5K distance, but who feel like they have not yet reached their potential but are eager to set a personal record (PR).

Podium Your 5K

Ideal for runners who have a couple years of training and racing under their belt and are eager to deliver a breakthrough performance and land themselves on the coveted podium.

get faster than you’ve ever been!

Be the first to know when enrollment opens!

Leave your name and email address to be notified when enrollment opens for System of a Run.

Success! We will keep you updated on enrollment.

Stay up to date about our next session!

Please leave your name and email address to be notified when enrollment opens for Bones, Tendons, Weights, & Whistles.

Success! We will keep you updated on enrollment.