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lucky running club

Calling all runners, triathletes, and endurance athletes! Are you looking to better your times, get really strong, and look great while doing it? Then our running specific strength program is for you! 

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Free info session march 16th, 11:00. Sign up below!

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Why Strength Training?

  • Strength training should be an essential supplement to a runner’s roadwork because it strengthens muscles and joints, which can improve race times and decrease the risk of injury. 

  • To perform at your full potential, endurance athletes need to take a more comprehensive approach to running. That means targeting areas of fitness that most endurance athletes don’t normally pay attention to, like flexibility, balance, mobility, and strength. 


The Science of Strength Training

Strength work accomplishes three goals for endurance athletes: 

  1. It can prevent injuries by strengthening muscle and connective tissues

  2. It helps you run faster by improving coordination and power

  3. It improves running economy by encouraging stride efficiency

And the best part is, scientific data backs this up!  By incorporating strength training into your regular schedule athletes can increase their speed and V02 max. So what does this mean?  As a result of consistent strength training, during a race your muscles will not need to expend as much energy to hit a certain pace.  This will result in faster race times!!

What type of runner should strength train?

Whether you’re preparing for a marathon or getting ready to race a 5K, strength is a key addition to your training plan.  First timers to seasoned veterans can benefit significantly from expanding their training to include a variety of functional movements and mobility exercises.  Classes will be designed to include movements like deadlifts or squats for increased power production and faster times, and single leg squats or lunges for increased mobility and injury reduction.  

Why Clover CrossFit?

Running is in our DNA. Our head coach, Eileen Cafferty, is a retired collegiate middle distance runner who still competes in triathlons, half marathons, and 5 and 10K races.

Eileen also has a Masters in Kinesiology, more than 10 years of training experience, and a deep understanding of how to train endurance athletes, in particular.

Understandably, it can be intimidating to work out a gym if you haven’t before.  Here at Clover CrossFit we make it easy, especially if you’re unsure about how to strength train on your own. We train each client based on their specific needs and goals, while at the same time keeping each workout safe and effective!

What does this program include?

  • Each athlete will be given a full gait analysis and movement assessment at the beginning of the program.  We will use this assessment to customize training for each participant. 

  • Following the assessment, athletes will be asked to attend at least 2 classes per week and when the weather warms up we will add 1 track session per week.

  • Each athlete is encouraged to participate in a race at the completion of the program.  This year we chose the 10th Annual Superhero 1/2 Marathon and Relay located in Morristown, NJ on Sunday May 19, 2019.

  • Here is a link to the race for more information about race day! http://superheroracing.com

When does it start?

There is an info session on March 16th. Training will begin the following week and run through May 18th.

What does it cost?

Total program cost is $450 and includes unlimited workouts per week for 8 weeks, 4 track sessions (weather permitting), a gait analysis, and customized programming.

Sign up before March 18th and pay only $400!

  • Participants can pay in 2 installments!

Free Info Session March 16th, 2019. Sign up or Email clovercrossfit@gmail.com for more information.