Frequently Asked Questions

There are two main reasons for needing a properly structured strength program - 1) Pre-hab: catching problems before they start; and 2) Performance: getting stronger to go faster and longer. This means that we need the strength to hold our form with good mechanics for the desired distance we have set for ourselves. R3 is designed to carefully progress patterns to help you remain consistent, use less energy per stride, and increase your power output.

A common fear (and misconsception) is that strength training will make you bulky. No need to worry- we know that you're goal is to run. Building muscle size is expensive for the body and takes a lot of extra time, reps, recovery, and calories. In Matt's experience as a strength coach, gaining size is so intentional. You have to really be focused on gaining muscle to gain muscle. If runners do gain a couple pounds of muscle through strength training, it is RELATIVE to their running. Still... if you are the rare runner that builds size easier than most, R3 solves this issue. How? Most strength programs are designed with aesthetics in mind. R3 is built with minimal effective dosing. This means you aren't getting in the extra sets and reps that focus on muscle growth.

You can start with our You Know When 10 self-assessment at any time of the year. Armed with your own Personal Protocol, this alone can make a big difference in your fitness and performance. Anything new should be introduced into your training several days or even weeks before increasing your volume or intensity. We'll also layout what a typical yearly schedule might be for a runner with training and races in the mix.

No! R3 recognizes that most of us don't have a lot of experience lifting. Runners especially are often told all the strength training they need is just to run more. That is why our program gives you a full explanation of each movement, with a regression or progression when needed. Plus, we'll give you a pre-screener that will suggest a Starter, Experienced, or Advanced track.

Over-use injuries often come from placing too much load on a tissue that is vulnerable to injury. By using our R3 specific strength progressions, you can improve your tolerance to the repetitive & cyclic stress during your running. Reducing injury risk also indirectly results in improved performance, since we lose less training time dealing with injuries.

Strength is essentially the amount of force that we can produce under specific conditions. Those specific conditions (running) are key to whether or not our training is "functional". In other words, an endurance runner would not strength train in the same way, nor do their conditions need the same type of strength as an NFL lineman train. Focusing on movements that support our movement goals is what makes training relative.

You may have tried other strength programs that left you feeling overly sore, fatigued, or just plain poopy on your runs. R3 understands that your main goal is outside the gym. Sure, you can get a bit sore while adapting to a new strength progression, but getting overly sore is a sign of doing too much too soon. That is why we give you flexibility to meet your needs with proper progressions and frequency. Plus, our rep and set ranges will give to ability to choose the right strength capacities to achieve the recovery and response you need.

"You can't fire a canon out of a canoe." In other words, strength precedes power. Our progressions ensure that you've mastered the proper movement patterns before moving on to power training.