The goal of this plan is to build volume in a safe and pain free manner. At the end of this plan you will have the foundation of your base and be ready to build your volume further with confidence. The strength training for this plan is designed to adapt your body to withstand the rigors of distance running. The strength exercises are scientifically shown to help control pronation during your gait. This program should not be started until you are able to walk without pain and have been cleared to return to run by a medical professional. If pain is persistent, I would encourage you to find a running specialist Physical Therapist for an analysis to see if further exercises, gait alteration, or shoe/orthotic changes are warranted. The first strength training plan has a link to videos of the exercises with instructions.
My name is Brendan Overlid and I am a Board Certified Sports Physical Therapist based out of Colorado. I am the Running Director at the UCHealth Steadman Hawkins Clinic in Denver. I also am the co-founder of the bike fitting program at our clinic. I have a passion for endurance sports, I have run collegiately, I was a search and rescue swimmer in the US Navy, and am an avid mountain biker.