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Hey Oliver -

A quick reminder that after tonight, discount code THRIVE for Injury Prevention for Runners will expire.

If you don't want to miss out on 30% in savings (and a coaching webinar with me), grab this offer today before it disappears tonight.

You’ll get:

• 130+ pages of coaching guidance on injury prevention, how to structure your running to actually stay healthy, and what exercises prevent overuse injuries
• Step-by-step treatment protocols for runner's knee (patellofemoral pain syndrome), plantar fasciitis, Achilles tendinopathy, muscle strains, IT band syndrome, and Shin Splints
• 17 high-quality video coaching lessons, exercise demonstrations, and even a running form analysis of yours truly (both the good and the bad...)
• 10 runner-specific strength, core, and dynamic flexibility routines that show you exactly how to get strong to prevent injuries
• Our full Training Plan Library for the 5k, 10k, half marathon, marathon, 50k, 50-miles, and 100-miles. All focus on injury prevention to keep you healthy.
• 10 exclusive interviews with the world's smartest running journalists, clinicians, coaches, and authors. This benefit alone is worth the cost of admission!
• Bonus: A live webinar with me where I'll discuss the most important parts of the program and take any and all of your questions

Best of all, you have nothing to lose by trying it out:

• The program comes with a 100% money-back guarantee. Put in the work and you'll get a full refund. (I'll even eat the CC processing fee)

I spent 2+ years researching this program, tweaking every detail to make sure it fits the science of running but also works in the real world.

After spending thousands of dollars of my own money to make this program possible, I'm ecstatic to share it with you. With the expanded and new coaching material and money-back guarantee, I want to make this decision a no-brainer for you.

And I hope you'll take action and invest in your running today - because today is the last day you can get this program at a 30% discount with code THRIVE.

Best,
- Jason.

PS. I’m a “results guy” so your tangible results are all that matters. To prove that my coaching works, here's unedited feedback from runners like you:

“So far I’m loving it. The warm-up routines are fantastic, so much better than everything I’ve been doing forever.

I have been dealing with Tendonitis in my left achilles, runners knee and turf toe on my right for 4 or 5 months now. Since starting Injury Prevention for Runners, my runners knee has gotten so much better, and the others are noticeably improved. I couldn’t do a squat or lunge when I started without surging pain, and now it’s gone. Thank you. I’m excited for my first marathon at age 42, but I’m more excited to run my 2nd after using your training plan along the way.” – Dan

“I wanted to say a big thank you because following my injury, I’ve been using your injury prevention program and just raced a 10K with a PR! 41:31, fun to win the overall and also finish my last mile at 6:23. I look forward to many of your training plans in the future! You can add in the challenges of being a mama to twins… Many a running mother can relate! Thank you so much.” – Jessica

“I am a 67 year old male who started running 2 years ago. After purchasing Injury Prevention for Runners I ran my third half marathon in mid-November and I remained injury free up to and during the run. I completed the race at 2:32:23 which is 6:13 faster than my previous best time and I did it with a significant negative split. Injury Prevention for Runners has made the difference and allowed me to train injury free. I continue to follow your program and look forward to my next half marathon in mid-January and hopefully another PR.” – Bruce

“Last year I reached out to you because I had runner’s knee and am a full time dance teacher and couldn’t figure out how to get the 2 to work together. A PT told me I would probably never run long distances again. Well, last weekend I ran a half marathon AND shaved 14:05 off my time to finish at 2:14:58. So – thank you!!” – Sarah

Here's the link again - don't miss out on your discount and our live webinar!

What a week it has been.

I hope you and yours are healthy, safe, and most importantly doing your part to "flatten the curve."

Over the next few months, my plan here at Strength Running is to continue creating content to help you become a better runner. While upcoming sales campaigns have been cancelled, most things will carry on as usual here.

The main reason is that, if you're like me, you can't (and shouldn't) consume coronavirus content all day long. To preserve our sanity, we can't overdose on news.

With that said, I've written a mega post on how to build mileage more effectively - and safely - using a concept called "baseline mileage."

You can read the full post here: https://strengthrunning.com/2020/03/baseline-weekly-running-mileage/

I also have a few other things for you:

• On Monday, I published a podcast episode with the Health Editor of Lifehacker and author of a book about outbreaks. We're talking about the coronavirus and what it means for runners. You can listen to the podcast in iTunes, Spotify, Stitcher,  iHeartRadio, or Google Play.
• We also have a new video about foot strike on our YouTube channel here: https://www.youtube.com/watch?v=l3CHWRp-3GA

Finally, I want to reiterate that while we're all social distancing, that doesn't mean we have to be isolated. For our mental health and running motivation, now is the time to connect with other runners virtually as much as possible.

And I have a few options for you to do that:

Join Rambling Runner's Virtual Race Series

See all the details at https://www.theramblingrunner.com/virtualraceseries

I've joined myself and plan on particpating in the virtual 5k, 10k, and half marathon in the coming weeks. These are my first virtual races so I'm definitely stepping outside of my comfort zone but I'm excited!

This is a great time to meet other runners, have some fun competition, and do our best to keep each other motivated.

Team Strength Running 

I've decided to open our group coaching program Team Strength Running for anybody who'd like to join.

We have a library of training plans to choose from, accountability and motivation from our hundreds of members, coaching guidance from me, and new expert interviews every month.

If you want other runners and a coach to talk to, this is a great way to join a like-minded team who's always there for you. 

See the details at https://strengthrunning.com/join-the-team/

No matter what you decide to do, I hope that you stay healthy and safe. If you have any questions, I'm always just an email away.

Run strong,

- Jason. 

This week, we’re addressing the biggest “weak link” for runners: the risk of injury.

Did you know that up to 75% of runners will get hurt every year? It’s not actually too surprising, considering that running is a contact sport. It’s you vs. the ground and each mile you run includes thousands of jarring steps.

Combined with too much sitting and not enough strength, it’s clear that runners are facing an uphill climb to stay healthy.

But I firmly believe that we can beat this trend if we’re strategic. If we…

• Plan well-structured training that prioritizes injury prevention in the first place
• Get stronger with runner-specific strength routines
• Have the support we need to get questions answered…

Then we’ll all have a much higher chance of staying healthy (and running faster!).

That’s why this week, I’ve put together our best deal ever on our most popular program Injury Prevention for Runners.

Code THRIVE saves you 30% on any tier of the program.

Many of us are under financial strain right now and I want to address that with the biggest discount we’ve ever done. 

Injury Prevention for Runners is our most comprehensive program that includes:

• The 88-page Injury Prevention book – complete with my 6 Pillars of Injury Prevention coaching lessons
• The 45-page Injury Treatment book with step-by-step treatment protocols for 6 injuries: ITBS, Achilles Tendinopathy, Plantar Fasciitis, PFPS (runner’s knee), Muscle Strains, and Shin Splints
• All 17 video lessons, strength routines, dynamic warm-up exercises, and demonstrations in high-quality video
• PDF Instructions of each core, strength, and mobility routine for easy printing.
• All 10 audio interviews with the world’s smartest runners, coaches, authors, and scientists (almost 7 hours!)
• The Injury Prevention Training Plan Library with 18 plans for 5k, 10k, half marathon,marathon, 50k, 50-miles, and 100-miles designed specifically for injury prevention (and metric versions of every plan!)

This is your opportunity to use our most trusted program to address your weaknesses, fix your broken links, and come back stronger than ever this fall.

Let me show you how to put injury prevention front and center in your training. You’ll not only improve your strength, but you’ll run without worry than your next injury is around the corner. You’ll be able to run more, train harder, and achieve more of your goals.

See all the details here and if you have any questions, I’m only an email away.

Run strong,

- Jason.

PS. Curious if this program delivers on its word to keep you healthy and strong? Read the reviews.

I hope you're having a great Thursday Oliver!

Here at Strength Running HQ, I've been hard at work creating more coaching material to help your running. The best thing I know how to do is coach - so I've been doing a lot more of it.

The SR Podcast has been hovering in the Top 5 running podcasts in all of Apple Music over the last few weeks - thank you! If you haven't yet left a review, it would be most appreciated.

Don't miss our last two episodes:

• Dr. Victoria Sekely on How to Fix Your Weak Areas, Run More, & Stay Healthy
• Escape Injuries and Run a New PR: A Behind the Scenes Coaching Call

I've also been producing 3x more videos for our YouTube channel than usual in an attempt to give you some entertainment, hepful advice, and answer more of your specific questions.

If you don't want to miss any, be sure to subscribe to the channel here (we're close to 30k subscribers!). My favorite 3 recent videos are:

• MetCon Alpha (a metabolic conditioning workout that's specific to runners)
• 7 Halfs in 7 Days (how to recover from this kind of extreme challenge)
• 5 Base Training Workouts (for everything from strength, endurance, and speed)

Finally, I hosted a very fun webinar yesterday afternoon with clients of our Injury Prevention for Runners program. Every client - no matter when they purchased the program or what level they invested in - was invited.

We had a great conversation talking about the most important elements of injury prevention, how to get the most from the program, and then spent almost an hour doing Q&A.

If you'd like to receive a recording of the webinar, get on the client list for Injury Prevention for Runners by buying any tier of the program. I'll be sending out the recording very soon.

As always, my job is to help you. Let me know how I can do that!

Run strong,

- Jason.

Running a marathon is challenging. Running consistent marathons is even more difficult. But 50 marathons in 50 states… with the last one being your Personal Best is truly demanding.

That's what Angie Spencer, the cohost of the Marathon Training Academy podcast, recently accomplished. 

I invited her on the podcast to talk more about:

• The 50 State Marathon Club 
• How her training changed to allow her to run so many marathons
• The change in focus that let her run a PR (and a BQ) in her last marathon
• How she stayed motivated to complete such a daunting challenge

This is something that Angie started more than 12 years ago and it's an enormous achievement. I hope you'll listen and be inspired, regardless of whether you'd like to accomplish this goal.

See the entire post here: https://strengthrunning.com/2020/04/running-50-marathons-50-states-angie-spencer/

Our sponsor for this episode is PATH Projects and they're giving away three $75 gift cards! You can enter here :)

I hope everything is well with you!

Run strong,

- Jason.

PS. New to running? Or want to try one of the best workouts for runners? Learn all about the tempo run here!

At this point, we all know that lifting weights is extraordinarily helpful for runners.

But what if you can't go to a gym? Or if you don't have a home gym?

Bodyweight exercises to the rescue! 

We can still gain a lot of strength, injury prevention benefits, and form improvements from bodyweight exercises.

If you haven’t started a strength habit yet, today's article will help you build your own bodyweight exercise routine (or, use one of our existing routines).

See it here: https://strengthrunning.com/2020/04/bodyweight-exercise-routine/

I also included our latest video - a metabolic conditioning (MetCon) workout - that can maintain some endurance even if you can't run.

I'd love to hear your feedback and questions on the blog!

Run strong,

- Jason. 

PS. I gave a tour of my current running shoes in a recent video, too. If you're not rotating your shoes, it's time to start!

It’s always smart to hope for the best but plan for the worst.

In running, that means setting yourself up to succeed - but having a plan when you experience an inevitable setback.

This week, we’re welcoming new runners to the Injury Prevention for Runners family for four major reasons:

• The at-home strength workouts, core routines, and dynamic warm-ups can be done anywhere - no gym required
• Code THRIVE saves you 30% on any tier of the program (I know that finances are tight right now)
• Injury prevention is something we can work on at home without any races scheduled
• I’m hosting a live webinar soon for extra support and accountability for all clients of this program

But there’s another reason to invest in Injury Prevention for Runners: it’s your insurance policy against injuries.

While we focus heavily on prevention (with strength work, well-designed training, and warming up properly), the program also covers injury treatment.

Even if you do get hurt, you’ve already planned for the worst! Just follow a treatment protocol for:

• IT Band Syndrome
• Plantar Fasciitis
• Muscle strains
• Achilles Tendinopathy
• Shin Splints
• PFPS (runner’s knee)

So if you’re currently healthy - but often experience injuries - this is your opportunity to plan for your next injury.

I hope that you take advantage of our biggest discount and live webinar coming up.

Join us today and use code THRIVE to save 30%.

Run strong,

- Jason.

PS. Rest assured, our refund guarantee allows you to try the program and put it to good use. If you’re not experiencing progress, then you deserve a refund. See all the details here.

Over the last few weeks, I’ve been working harder than ever to support runners during the coronavirus pandemic.

My first goal is to produce more material to help you navigate this unprecedented time (of course, all of this is free). That means:

• 8+ new videos per month (instead of 3-4)
• 4+ podcasts per month (instead of 3)
• More “mega” posts on SR to deep dive into a specific issue

And this week, I’m offering a 30% discount on our most popular program Injury Prevention for Runners with code THRIVE.

This program is well-suited to our current predicament. The core, strength, and warm-up routines can be done at home in 10-20 minutes. And since we’re not racing right now, it’s an opportune time to focus on preventing our next injury.

But I want to keep pushing forward and give you as many resources as possible to succeed.

That’s why every client of this program - past and current - will get an exclusive invitation to a live webinar coming up soon. We’ll talk about:

• The most important elements of the program to keep you healthy and strong
• How to adapt it to your unique circumstances and needs
• Your questions! Ask me anything…

Now more than ever, it’s important to get support when you need it. To seek out help and connect with other runners. And I’m excited to talk with as many of you as possible.

Even if you’re unable to attend the webinar, I’ll record it and send it to you. You’ll always have it as a special bonus for being a client of our prevention program.

All you need to do is invest in any tier of the program. I’ll finalize the guest list next week and we’ll get started.

Talk soon!

- Jason.

PS. See Geoff’s case study on how Injury Prevention for Runners helped him escape his injury cycle. I asked him what he liked about the program and he told me:

1) It’s practical and gimmick-free, so it’s easy to implement.

2) The effects (for me) were noticeable very quickly. It requires consistency, of course, but if you can maintain that consistency, I think the results would be apparent to most runners in situations similar to mine in fairly short order.

He admits that had he made some changes sooner, he probably could have avoided losing nearly a year of running.

See how Injury Prevention for Runners can help you, too.

Hey there -

Jason here, from Strength Running. A few months ago, you signed up to receive info and coaching advice on strengthrunning.com.

But I noticed you haven't opened any of our emails. Do you still want to hear from us? 

Opening this email shows that you do (so you'll keep getting running advice from me). If you're not interested, you can use the link at the bottom of this email to unsubscribe.

Best,

- Jason.

It's hard to overstate the importance of "mental fitness" for runners. And just like physical fitness, it can be trained, practiced, and improved. 

In this week's podcast episode, we're joined by Justin Su’a to help us understand how impactful our mindsets are.

Justin is the Mental Performance Coach with the Tampa Bay Rays and workis with the military and other elite athletes all over the world to help them build mental toughness and create a culture of excellence.

In this episode, he highlights why failure, or more specifically, your approach to failure is so important to improve your performance. And he shares some insightful stories from the field to help us apply this.

We also address questions such as:

• What happens when you focus on results versus the process?
• Is it possible to “teach an old dog new tricks”?
• Should you tinker with your training plans to improve faster?
• Does goal setting work for everyone?

If you haven't yet, Subscribe to the podcast in iTunes, Spotify, Stitcher, iHeartRadio, or  Google Play.

I hope you find this conversation filled with useful suggestions and ideas on how you, too, can improve your mental game.

Run strong,

- Jason.

PS. The last week has been incredibly hard for the US and many of us are in pain. I want everyone in the Strength Running community to know where I stand.

I've written this thread that I would like you to read. And if you're able, I'm matching donations to Campaign Zero, the ACLU, and Fair Fight Action up to $1,000. Just screenshot your receipt and send it to me.

When I was competing for Connecticut College, I was delusional about my running.

(I still had a blast - you can see me jumping a water pit during a steeplechase race here)

I thought that if only I could run 90-100 miles per week, I’d be great. The trap that I fell into was thinking that a certain mileage level was “magic” and I would all of a sudden become a much better runner.

What I thought I needed, I didn’t.

You see, what I really needed to do at the time was fix the weak link in my abilities. I needed to address my major weakness so that I could train more consistently.

That weakness was being injured so frequently. Being so injury-prone was limiting how much I trained, how hard I could push myself, and how much I enjoyed running.

The worst part was the mental side: frustrated, angry, and too critical on myself. Watching my fitness go down the drain and missing the races I so desperately wanted to run was heartbreaking. 

If I had realized that my weak link was my tendency to get hurt, I would have made a lot of changes to my training. Like most college kids, I thought I was invincible (being injured every few months clearly demonstrated that I wasn’t!).

Most of us have a certain “weak link” in our training that prevents us from achieving our potential:

• Beginners just starting have an obvious lack of endurance (plus, a higher likelihood of getting hurt)
• Older runners are experiencing declines in strength and more risk of injury
• Those who “only” run lack mobility, athleticism, and strength

Now that many of us are at home and don’t have any races in the near-term, it’s a good opportunity to focus on our weaknesses so we can come back stronger this fall.

This week, we’re going to focus on the most common “weak link:” the staggeringly high injury rate among endurance runners.

I’m going to give you the tools to accomplish 3 major goals:

• Get stronger (stronger runners are faster and experience fewer injuries)
• Treat your next injury (just in case you do get hurt)
• Get all of your questions answered about prevention and treatment

While most runners don’t build injury prevention directly into your training, I want you to do exactly that.

You’ll be healthier, stronger, and faster. Simple as that.

Tomorrow I have a special announcement that will help runners thrive in this unprecedented time. Talk to you soon.

Run strong,

Jason

PS. Until then, I’m here for you. If you’re experiencing a particular struggle with your running or have a burning question, hit reply. I’ll respond today. 

Most of us will wind up with a running injury this year, unfortunately. And some of us will visit a physical therapist or physio’s office for treatment. How do we typically think about these visits?

• “I want to get rid of this pain my Achilles”
• “My goal is to become injury-free”
• “Fix what hurts!”

These are noble goals. But they’re not actually the most important part of visiting a physical therapist. While eliminating pain and successfully rehabilitating the injury are necessary, what is actually most important?

What’s critical is a return to your pre-injury fitness level and capabilities.

To help us reframe our thinking on running injuries, prevention, and treatment I’m thrilled to welcome David Joyce to the Strength Running Podcast.

David Joyce is one of the top performance experts in the world. He’s worked at the highest levels of world athletics and with multiple national, world, and Olympic Champions.

In this episode, we’re discussing a more effective approach to injury recovery: a performance framework that isn’t simply interested in healing the injury, but actually getting you to your pre-injury level of performance.

We’ll talk about:

• the major goals of this approach
• how rehabilitation evolves over the course of an injury
• major screening considerations for injuries
• David’s top strategies for staying healthy if you currently don’t have an injury

Subscribe to the podcast in iTunes, Spotify, Stitcher, iHeartRadio, or Google Play.

Enjoy :)

- Jason.

PS. If you're a marathoner hoping to break the 4 hour mark, you'll love our newest video. It walks you through how to think about a sub-4 marathon.

Today, I have a special message for you Oliver.

Episode 138 of the Strength Running Podcast is only 6 minutes long. But it would mean a lot if you listened.

We're all living through a once-in-a-century global pandemic. It's a historic moment - and how we respond to it means everything.

I'd love to gather everyone together, bring you to Colorado, and give you this talk in person. But we'll have to settle for the next best thing.

You can listen on a variety of platforms:

• Apple: https://buff.ly/2WbM0rd
• Spotify: https://buff.ly/3dqHZ8k
• Stitcher: https://buff.ly/2NZglUK

I recorded this episode to give you a small jolt of encouragement when I think we all need it. I sincerely hope you are well, safe, healthy, and able to see those who you most care about.

Run strong,

- Jason.

PS. I've also been hard at work filming new videos for you! 

• My top 4 books for injury prevention
• How to return to running after an injury
• Reviewing a massage gun (with a $20 discount code for you)

Right now, it’s more important than ever to be able to get strong at home.

And yesterday, I announced our biggest sale ever on Injury Prevention for Runners. Just use code THRIVE to save 30% on any tier of the program.

Helping you save - while giving you proven routines that can be at home - seems like a no-brainer to me.

Today I want to preview the ten different strength, core, and dynamic warm-up routines included in the program. These routines have been used to get stronger, prevent injuries, and even save money on PT visits:

“I went to 4 or 5 sessions of PT. When I showed them the warmups and strength workouts from the program, they said there’s basically no reason for me to continue with the PT workouts.” – Bret

“I am an experienced trainer, coach, and post rehabilitation specialist and have to say that your exercise selections are spot on with what I use with clients. They work, I have seen them work first hand!” – Nick

“Your program is more comprehensive than the one my physical therapist recommended, which was essentially just clam shells.” – JT

But let’s see exactly what’s included. The warm-up routines you’ll see in the program are:

1. The Sabre Warm-up (a longer, more thorough warm-up best before workouts or races)
2. The Quickie Warm-up (a short version for easy runs or when you’re short on time)

A dynamic warm-up routine (instead of static stretching or no warm-up at all) is vastly more beneficial for runners. Not only will it help you feel better, but you’ll perform better and reduce your injury risk. Triple win!

Most of the routines in Injury Prevention for Runners are strength and core routines:

1. The Stiletto Routine focuses on the posterior chain (hamstrings, glutes, and lower back)
2. The ITB Rehab Routine focuses on the hips and glutes
3. The Standard Core Routine is a “bread and butter” core workout that strengthens everything from your knees to your nipples
4. The Claymore Workout is a gym workout that doesn’t require a gym - just a playground
5. The Pike Workout is our gym workout if you access to weightlifting implements
6. The Sand Routine is a foot and lower leg workout
7. The Ballista Routine is a “3D strength workout” that builds athleticism by helping runners move effectively through multiple planes of motion
8. The Chakram Routine is a balance workout, prioritizing proprioception and foot strength

When developing these routines, I left no stone unturned. Many of these exercises are pulled from the world of physical therapy. But instead of being used for rehab, they’re used for “prehab” (preventing injuries!).

They also address many runners’ common weak links:

• A lack of strength training in general
• Not enough specificity with strength training (i.e., doing workouts for weight loss instead of injury prevention and/or running performance)
• Poor movement patterns when rotating or moving side to side (us runners usually only run straight ahead, leading to some imbalances)

And all of these routines are enormously impactful for 3 important reasons: 

1. They’re specific to the needs of runners (rather than bodybuilders, team sport athletes, or general fitness folks)
2. They’re structured well from general to specific and easy to difficult (making the injury risk virtually nonexistent)
3. They also progress from simple to complex (so you’re warmed up and primed for more difficult exercises)

As you adjust to our new normal and move your workouts indoors, it’s even more important to plan them properly and ensure you’re prioritizing your health and long-term improvement.

Learn more about the program here and I hope to see you on the inside (remember, use code THRIVE to save 30%)!

Run Strong,

- Jason.

PS. Not interested in Injury Prevention for Runners? No problem! I hope that you use the material in today’s email to better plan your own strength workouts.

Focus on the muscles that are important to runners, work on areas we typically avoid in training, and above all, be consistent.