Quick Strength for Runners: 8 Weeks to a Better Runner's Body

by Jeff Horowitz

Quick Strength for Runners offers a smart, fast-paced strength training program for runners who want to run faster and with fewer injuries. In under an hour a week, runners will strengthen their core and key running muscles to build a better runner's body.

Strength training is crucial to better running and injury prevention. But it's difficult to know which exercises work best for runners or to get motivated to hit the gym.

In Quick Strength for Runners, running coach and personal trainer Jeff Horowitz simplifies strength training into just two 20-minute workouts per week, with no gym or pricey equipment required. Designed specifically for runners, the Quick Strength program pinpoints the exercises that really work. Inside you'll find:

• A guide to how strength training leads to better running form and fitness
• 40 targeted exercises, with step-by-step photos and clear instructions
• Progressive workouts and advanced form options to increase strength as fitness improves
• A focused and efficient 8-week strength training program
• Tips on designing your own long-term workout program for a lifetime of fitness

Quick Strength for Runners makes it easy for runners to build a better runner's body. This highly effective, easy-to-implement program will make you a stronger, faster runner in under an hour a week so you can stay on the road or trail.

Genres: Nonfiction, Fitness, Health, Sports

288 pages, Kindle Edition

First published December 4, 2013

Reviews

[Helen Dunn · Rating 4 out of 5]

Making my way through this slowly but surely. (It's taking me longer than 8 weeks!)

I think the moves are easy to understand, don't require much equipment, and I can tell they are helping me.

Workouts are quick to do and feel simple at the time but you can tell the next day that you worked some muscles....at least I can tell!

[SrLunaLlena · Rating 3 out of 5]

Author Jeff Horowitz is a former lawyer turned into Certified Trainer and running, cycling and triathlon coach. He has run over 170 marathons and triathlons according to his biography in this book. With such a record, obviously when he speaks about Strength Training for runners, we (runners) should pay attention. This book is published on luxury quality paper with color photos clearly illustrating the exercises. It is a book designed not just for reading it once but for going back and referencing it over time so the quality will satisfy that need.

The author makes a pretty good case for strength training, especially core strength training, for runners as a means to prevent injuries and becoming more efficient runners. The anatomical details are kept to a bare minimum. Following this introduction, in chapter 3, the author introduces a set of 40 exercises (no equipment or minimal equipment) each with their basic and more challenging modifications and in the following chapter, he puts together an 8 week, twice a week program combining different exercises listed in the previous chapter. Chapter 5 talks about modifications for travelling (3 sample workout plans are given) and finally in chapter 6 wraps it up by pitching strength training for lifetime of fitness.

I have finished reading the book and currently I am following his 8 week program. The exercises overall are not very challenging for me as I was already doing core exercises but when weeks advance the exercises will involve the modified, more challenging versions, so it could get more straining. As I see it, this book is a good introductory program for someone who has not done any core exercises so progressive exercise difficulty is understandable.

[Prakash Murthy · Rating 5 out of 5]

Good book outlining a easy to follow 2 times a week, 8 weeks strength training program for runners. The exercises are mostly low intensity, high repetition exercises which I can do without sweating too much. So a perfect fit for my new life-style with Optune on. After going through 5 weeks of the 8 weeks program with a library book, I have purchased an own copy as I see this program being the basis for a life-long strength training plan to go along with my life-long marathoning plans.

[Emily · Rating 5 out of 5]

This is the best I’ve ever done with a strength training regimen. The workouts are challenging but quick and require very minimal equipment, making it easy to do anywhere. Now that I’ve done the 8 weeks, I can mix and match the workouts or start the 8 weeks over again leading up to a race. Highly recommend!

[Thomas · Rating 4 out of 5]

Quick Strength for Runners is useful for basic strength and mobility. The first half of the book shows you how to perform the exercises, and the second half of the book outlines an 8 week strength/mobility plan with 2 workouts each week. I didn't quite get through all of the workouts in this book, but I did most of the exercises in various combinations. I definitely found the hip mobility and core workouts most beneficial to my running. The weight exercises were also useful, but I probably wasn't doing all of them correctly. This is a book that I will keep on my shelf and return to in the future, especially with half-marathon training this spring.

[Jeni Enjaian · Rating 5 out of 5]

I think this is a great book that provides a decent body weight strength training program for runners. I have just started the program itself but the book reads easily and the ability to quickly tap back and forth from the plan to the exercise description that the Kindle provides makes this an excellent resource.

[JoJo Shanky · Rating 5 out of 5]

Prefer this to Metzl's Running Strong. These exercises are less HIIT and more traditional strength training. you'll need dumbbells and a medicine ball to get started, and a BOSU if you're more advanced.

[Cassandra · Rating 2 out of 5]

I guess if you are an absolute newbie maybe this book works. But if you're a runner already I just don't see how this book is beneficial

[Israel · Rating 5 out of 5]

Yay for movement

[Matt Dawson · Rating 4 out of 5]

Really useful with clear demonstration of the exercises

[Julia · Rating 5 out of 5]

Excellent book for a runner or someone just starting with strength training. The workouts last less than 30 minutes and the book is structured so that you do two per week. It's a good introduction that can be used to as a bridge to more intensive strength programs. My only qualm with the program is that there are a lot of crunch variations (crunches, side crunches, etc.) and I've read conflicting research on how effective those are for building strength. I also find all the crunches a bit repetitive. I'd definitely recommend this book for any runner looking to get a bit stronger and to improve their balance.

[Douglas Lord · Rating 5 out of 5]

For once, the hype on the cover is actually true— readers can definitely become faster runners with fewer injuries in about an hour a week. What’s better, many of the exercises look pretty badass to try. The book is ideally structured for those with little time to kill and a major interest in fast improvement. There is no need to go to a gym, so readers can be in the comfort of their own homes (or, preferably, the more luxuriant homes of wealthy friends). The introductory section lays out the purpose and benefits of strength training and the next describes some of the tools one might use to help (e.g., a wobble board, some dumbbells, though most all of the exercises can be done sans equipment). The remainder of the book shows standing, weighted, and floor exercises (one-legged deadlifts, squat/shoulder press, and jackknives, respectively) all with basic and advanced options. Then readers are presented with sets of workouts that put certain exercises (around 10 of them) together in a routine. These balancing, core strength, and run-specific exercises will not remake readers into Paula Radcliffe or Steve Prefontaine, but they will make folks more nimble with a greater capacity to absorb shocks and unexpected twists. VERDICT This is ideal, it really doesn’t get any better than this. There is enough variety to keep your body working and guessing and enough periodization (that is, it gets progressively harder) to keep building on the work you’ve already done. This is the cheapest option you will ever find to improve you as a runner and also build holistic agility into your life; my guess is that any athlete in any sport and non-athletes as well can get the same.
Find this review and others at Books for Dudes, the online reader's advisory column for men from Library Journal. Copyright Library Journal.

[Angela · Rating 5 out of 5]

While on the surface this book appears to be for the beginning runner/athlete, the exercises are easily ramped up for the more advanced runner/athlete. I appreciated the clear photographs and instructions and the easy-to-follow plans that only take 20-30 minutes each with minimal if any equipment (exercise ball, hand weights, medicine ball -- but most exercises can be done without those). I loved being able to take this book with me along with an exercise mat to my kids' tennis or piano lessons -- I could knock out a comprehensive strength training workout before my kids finished their lessons! I did two strength training sessions per week and I have found that this has made a huge difference in my running, most notably in my ability to maintain good running form throughout my long runs. As a bonus, it has also made a difference in my appearance with more toned abs.

[Stacia · Rating 5 out of 5]

Simple, yet effective exercises

I like that these workouts can be done in about 20 minutes or less. The book is specific and gives a great explanation of how the exercises should be done. Looking forward to great results after the eight week implementation.

[John · Rating 5 out of 5]

Perfect book for runners with limited time to add strength training and injury prevention into their weekly routine. The author takes a practical approach and obviously understands that life often gets in the way of a runner's best intentions. The author provides easy to understand workouts that can be done quickly and provide max benefit in limited time. Bottom line? The author obviously knows the difficulty of trying to balance work, family, running, and strength/injury prevention. This book gives the hopeful runner a fighting chance!

[C · Rating 4 out of 5]

I bought it as an ebook for ipad - formatting is a bit wonky for the exercises (3 pages for 1 exercise...1 is the title of the exercise, etc.).
Otherwise, seems like good philosophy behind the exercises and I love that they explain what muscle groups are worked and why.
The routines don't require much (or in some cases, any) equipment (maybe specifying weight sizes for beginners would have been handy) and are portable enough. I'll try out the 8 week program after November.

[Natalie · Rating 4 out of 5]

I am writing this review before I actually have spent the 8 weeks doing the training, but I think the plan itself seems reasonable and doable. I have done one week of the exercises and they were quick and to the point. There wasn't a lot of fancy equipment required and I could do it at home in about 15 minutes.

I think the book is also clear and well-written. It includes a good balance of the "why" with the "what" included some of the kinesiology, which is interesting.

[phepp · Rating 5 out of 5]

Clear and concise

A clear, easy to follow strength plan. He explains the goal of the exercise as well as how to perform the exercise. Nice variety to the training plan. Easy to add to a run or bike ride.

[Mark Sheldrake · Rating 5 out of 5]

Did the workouts as planned and overall feeling a lot stronger in core as well as issues with my Hip Flexor are gone...I do feel stronger and will implement these workouts in my 16 week marathon plan.
Fantastic book,

[Elizabeth · Rating 5 out of 5]

Seems very doable to fit with running.

[Jamie · Rating 5 out of 5]

On week 4 and I LOVE this book!

[Sam Schroder · Rating 4 out of 5]

See samreads.wordpress.com

[Jenna · Rating 5 out of 5]

Looks like a good strength training plan with a variety of exercises and variations.

[Peg · Rating 4 out of 5]

Good packaging of what I already knew

Most of us have done all of these before. The book provides an effective way to package and structure a series of routines.

[Hemanth · Rating 4 out of 5]

Good one, nice strength training program.