Strong curves and running

htimpaired

I have been running a year now, and love it but....
I think I've lost my butt.

It's much smaller than it used to be, and that was my best feature (according to my husband).

I've been poking around the forums looking for input on Strong Curves, but don't see anything that indicates how it would compliment running. Right now I run three days a week and cross train twice-usually kickboxing or spinning. I do two days of upper body weights and two lower, so I'm hoping the Strong Curves program would take place of that (it's total body, right?).

Are there other runners out there who use this program?

jemhh

Yes, it is full body. There are actually 4 programs in the book. One full body beginner's weightlifting plan, one full body advanced weightlifting plan, one full body bodyweight plan, and one lower body only weightlifting plan.

As long as you eat enough, I think you'll be fine. It's hypertrophy focused. You'll gain strength but the idea is to build muscle so eating at maintenance or a bit more is ideal.

WhatMeRunning

Try these. I've been doing these same exercises and my wife has mentioned how I finally grew a butt.

http://redefiningstrength.com/glute-activation-10-exercises/

cwolfman13

My wife did SC and she runs 1/2 marathons and such. Doing SC and running a few days per week is a non issue.

rileyes

I'm about 8 weeks into Strong Curves. You become more aware of glute activation. And I like that I can see and feel those muscles being defined. But I don't have all the equipment so it gets frustrating and sometimes awkward with substitutions. @grimmeanor 's post shows many of the exercises in the book. Try those out focusing on activating your glutes (pushing through heels, squeezing...).

rileyes

Look at the sticky "So you want to start running"--Crosstraining".

htimpaired

Only 8 exercises each workout? Doesn't seem like enough...

jemhh

Not enough for what?

htimpaired

To work all the muscles well enough to be a total body workout.

jemhh

You don't have to do a dozen or more exercises to do a full body workout. Focusing on compound exercises goes a long way.

cassique

Does anyone know if there is a strong curves group on MFP? I don't know how to search for groups.

kikichewie

HEY!!!! I'm doing Strong Curves and it is PERFECT for runners.

I had IT band issues and hip flexor tightness with weak glutes. I spent two months in physical therapy. (I also used to be a personal trainer w a hospital-based program that was associated w a lot of PT work.) I can tell you that what I learned there fits in with SC wonderfully. SC will help activate those glutes ("glute amnesia") and correct your quad dominance. I've only been doing it a month, and I can seriously feel the difference when I do everything, not just run. There's a point in the book where the authors say having strong glutes will just make everything easier - especially running - and they are so right. My hips aren't sore any more, and I'm running farther and faster. It feels like you're being pushed along. Now, my PT was years ago and I haven't been running much at all since then bc of all my issues. But now I'm back to running and it doesn't hurt!

The first month feels slow bc there are more body weight exercises to work on glute activation and ensuring perfect form. But then you'll ramp up to hip thrusts and much heavier weights. I can't wait! Also, the upper body compound moves have really strengthened my back and shoulders. And my biceps and triceps are popping without doing any accessory lifts at all. I freaking love it.

The warmups are a bit time consuming, but I find that they are mostly necessary (esp the foam rollers) in order to get a full range of motion and lift the heavier weights. But since I also run, I can use all the foam rolling I can get. I do the ABC workouts on Tuesday, Thursday and Saturday. I run or cross train w yoga Monday-Saturday and take a full rest on Sunday. The program calls for no cardio or three times a week if you want. I just happen to do more bc of my schedule and preferences.

cwolfman13

htimpaired wrote: »

Only 8 exercises each workout? Doesn't seem like enough...

enough for what?

If you're doing it right, you don't need more than that...and actually, that can often be too much volume for a newb.

Look at programs like Stronlifts or Starting Strength...they're only 3 exercises...it's more than enough if you're doing it right. If you're just pushing and pulling weight equivalent to your purse then you're doing it wrong.

solieco1

Thanks Kikichewie!

sunglasses_and_ocean_waves

cassique wrote: »

Does anyone know if there is a strong curves group on MFP? I don't know how to search for groups.

There is, but it's not too active right now.

http://community.myfitnesspal.com/en/group/15191-strong-curves


To respond to the OP: I don't do SC, but I do the glute moves Bret Contreras recommends. All with weights >> bridge, hip thrusts, I prefer plie squats, and I love running or walking juicy hills and beach sand.

You can see my butt sort of in this pic. I doesn't jiggle, pretty firm (though I recently heard jiggling isn't a bad thing lol).

kikichewie

htimpaired wrote: »

Only 8 exercises each workout? Doesn't seem like enough...

Oh dear, I didn't realize it was the OP who asked that!

Yes, eight exercises are PLENTY. I fact, two are core/abs, and I've started skipping them. The authors pretty much say they just put them in there to make people happy, but they're unnecessary.

You'll alternate a lower and upper body move for three sets of each, then alternate another pair. Then two more lower body moves. Then two core moves. As you progress, the moves will get harder and the weights much heavier. Look for YouTube videos for "get glutes" to see what I'm talking about. You'll pretty much need to do this workout at the gym. This workout is a killer. There are squats, hip thrusts, glute bridges, abduction, deadlifts, bench press, lat rows, shoulder presses and lag pulldowns. You will get a complete workout, trust me, and it won't be easy. But you will build a booty!!