On Saturday, March 21st, Powerful Every Run | Series III begins. Of course, every time we offer the series the community buzzes with discussion about it. We’ve complied so of the key questions. For more info, read this set of frequently asked questions.

 

• What is Powerful Every Run (PER)?

Almost 1 year in the making, the Powerful Every Run program is the synthesis of everything Coach Neechie has learned during the last 10 years of training, coaching and research in the fitness and strength & conditioning field.

And it’s based on program structures taught through the National Academy of Sports Medicine, Exercise Physiology and basic Strength & Conditioning principles.

 

PER also uses information from feedback of runners and athlete’s on various levels for its program design, structure and implementation.

 

• Who is PER for?

Whether you are new to running or completed a marathon, you’ll learn a lot from this program lead by Coach Neechie. It’s designed for anyone who is an amateur or competitive athlete, weekend warrior or desires to train like an athlete in a structured coaching environment.

 

Here’s the thing: You don’t have to be a current runner -- or planning to become an elite runner – to get huge benefits.

 

In fact, a lot of our participants do the program as their first step, to get back in to, or to elevate their current capabilities.

 

• What are the dates, times and locations where the PER program take place?

PER sessions will take place Saturdays March 21st - April 25th.  Those who successfully register will receive a full detailed schedule.

Conditioning Sessions--Saturdays--9am-10am

Strength Sessions -- Saturdays -- 11am-12pm

BETA Academy MMA, 1353 Florida Ave NW, Washington, DC 20009

Public Transportation: U St/Cardozo Metro (green/yellow line) -- 14th st/11th st/ 16th st/ U st major bus lines. Plenty of street parking.

 

• How many sessions are included in the program? How long is the program?

PER is a 6-week program with a total of 12 sessions. Each portion -- strength/conditioning -- of the program is 6 sessions each. Participants can sign up for the entire program or only one portion (strength or conditioning).

 

• How much does the program cost?

Cost for the full PER program, 12 sessions, is $140.

Cost for the Strength or Conditioning program, 6 sessions, is $80.

 

• I can’t commit to both programs. Can I do Strength or Conditioning classes only?

Yes. Please reference the cost for that option under pricing. Please understand that this option is lesser than those committing to the full program.

 

• How do I sign up/register?

At the top of this page, hover over the "Powerful Every Run" navigation. A drop down menu should appear. Choose "register" and follow all instructions from there. 

 

• What makes this program different from the run groups and clubs?

Coach Neechie has put together workouts based in each category to challenge you and provide results for conditioning and strength that every runner needs. There is truly no other program similar to this in the entire DMV area. Most running programs meet to run or do fartlek, tempo and interval runs at tracks and different locations throughout the city. The PER program focuses on skills based on the anatomical and physiological demands of a runner. A runner truly benefits beyond the scope of basic running and drills to increase a runner's ability to perform at their maximum level. PER is not focused one the actual exercise of running as run clubs and groups are. PER's focus is the execution and ability to run using movement science for training.

 

• What makes this different from my gym routine?

Gym (workout) routines typically focus on an overall goal or certain parts of the body. They are standard and definitely can help everyone with the basics, if properly executed.  Unless you pay for something specific to your goals or running, you will not find a thorough “free” workout program, and even that has limitations if it's not in-person training. The problem with this lies in you may not have the proper guidance or the general runner’s workout may not address specific areas you need to focus on. PER workouts also focus on the function of the skeletal and muscular system to improve participants explosiveness, techniques and posture. Each participant will also have specific issues addressed to assist him or her in becoming the best runners they can be.

 

Lastly, PER provides information on preparation and recovery for runners in the categories of workouts, runs, races, and “off-seasons”.

 

• What if I am unable to do the program I registered for or would like to change my registration? For example, I sign up for Strength and realize I really want to do both, or I sign up for both but realize I can only do Conditioning? Or I can no longer make any session?

Unfortunately, your registration and program you select is final. If there is a spot available for you to switch or add both classes to the program, this can be done. We cannot provide refunds or adjustments to preference. We will, however, accept transfers if you would like to give your spot to someone specific. It is up to you to submit the change of participant info to us.

You may do a transfer for the full or specific program you register for. If you sign up for the full program but can only participate in strength or conditioning, you can transfer the “other half” of your spot to someone else. The “transfer student” must pay PER the difference in price. However, any money that you have paid to us remains. You must work that out with the individual you decide to give your spot to.

 

• Can I drop-in for a class? If so, what is the cost and procedure?

Unfortunately, drop-in classes are rarely offered during a “series”. Throughout the year, we offer Open Session classes and team up with local fitness providers to offer drop-in and demo classes at various locations.

 

• Why can’t I drop-in for a class?

The PER Series is essentially semi-private personal training. Every participant receives personal care and attention therefore available spots are limited for a program series.

 

The PER Series is also progressive and structured. Progress is monitored, with the benefits being accelerated learning, decreased injury and definite results because participants are receiving more appropriate instruction.

 

As the PER program expands, so will the offer of open sessions and drop-ins

 

• Can I pay cash or pay at the location?

No. Because PER Series AND Open Sessions are size capped, registration is MANDATORY. The only way to register and secure your spot is the “registration” navigation on www.neechiegreer.com. Once the class is full, no others may attend. You may contact us to verify if registration spots are still available. That information is also on the registration site as we keep track of availability.

We do offer a waitlist for those interested in registering in a “full” Open Session or Series. Please contact us directly for more information about the waitlist.

 

• Why offer a program like this?

Because structure and proper cross training is a major missing component in strength and condition training in the average individual’s programming. If a goal or fitness program is not accompanied by effective structure, you will get mediocre results – no matter how badly you “want it”. Or how hard you train.

 

The fact is this: Running alone doesn’t work.

 

Many good runners are having their efforts wasted because their excellent running-only programs aren’t accompanied by a proper strength and conditioning program. And that’s not merely an opinion.

 

To give a very specific example: There’s ample research demonstrating that in the absence of proper cross-training, specifically strength and conditioning, even very intense running-only program yield results of 50% - 60% of what a runner is capable of.

 

Think about that: You run for 3 months, preparing for your race or just to get in shape, maybe you even have a run coach, only to perform at a fraction of your capabilities. That’s not good.

 

This doesn’t mean you don’t finish or don’t do well. But what if you could do better? What if you knew there was room for improvement and a way to increase your level and capabilities of your performance? Wouldn’t you want to participate in a program that would allow you to do that for yourself?

 

To give you a counter-example, there is much research showing the increased measures and merits of those who participate in structured strength & conditioning programs. One our favorites is the by the University of Illinois, Chicago, that showed both runners and cyclists leg strength increased by an average of 30% after placing them on a 10 week strength and conditioning program. You can simply look no further than your favorite athlete playing a semi- or professional sport.  All elite athletes understand the importance of proper cross training for results. This benefit is not just available to them. Any athlete seeking success should take all the measures that are available to them to perform at this highest and safest level.

 

PER participants have all decreased their run times (every one reaching their goals from Series I and II) and increased their running capabilities in various measures, such as weight loss, muscular strength, increased endurance and much more.With PER, both strength and conditioning programming and coaching is provided (and more) and that’s the difference. 

 

This is why PER was developed. To coach participants and provide the structure and programming many need and desire. Because once you can train effectively, your results increse that are impossible with running alone.

 

(Of course, PER isn’t only about running performance and results. It’s also about building strength, fat loss, improving health, feeling energetic and more. Running performance is just used as a basic example).

 

• Is everything focused on strength and conditioning?

Yes and no. S&C encompasses more than what many know about it’s surface. Many do not know that this also includes address nutrition, muscles imbalances, mobility and a focus on body form and posture.