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Running

We take swimming lessons but we don't take lessons on how to run properly?

With correct technique you will run faster while preventing injury.

Strength​

Strength training to prevent injury.

Speed​

Bigger circles punching the ground.

The secret to speed development

Warmup​

Dynamic warmup.

Loosen Up​

Over a distance of 25m to 30m forward and back.

  1. Forward jog / backwards
  2. Forward skip / backwards
  3. Side hop arm swings
  4. Slide leg in front / switch legs
  5. Carioca Step Over / switch legs
  6. Side Kicks / switch legs
  7. 3 step lunge twist / backwards
  8. 3 step toe touch / 3 step pick ups back
  9. 3 step knee hugs / 3 step quad stretch
  10. Straight leg skips / walking kicks

Technique​

  1. Butt kicks
  2. Heel over knee running
  3. Single quick Leg / switch legs
  4. Double quick leg / switch legs

Stationary​

x10 each leg.

  1. Leg swings
  2. Inside leg swings
  3. Hurdle stretch

Build ups​

Over 25m to 30m

  • 70% of max speed x 4
  • 80% of max speed x 4
  • 90% of max speed x 4
  • 100% of max speed x 4

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Warm Down​

Recovery​

Recovery workout on a rest day.

Flexibility​

Context​

Questions​

Which running development principle — aerobic base building, form correction, or strength supplementation — has the most leverage on injury prevention for adult runners logging 20+ miles per week?

  • At what weekly mileage does the risk of overuse injury increase enough to require deliberate recovery management?
  • How does the 80/20 training intensity distribution change performance outcomes compared to training at perceived comfortable pace?
  • Which running metric — heart rate variability, training load, or pace at aerobic threshold — is most useful for adjusting training volume week to week?