Running 101
Running is a complex sport. While most runners are tempted to lace up and run by feel each day, there are many factors that influence optimal training which leads to improved running economy, endurance, speed, injury prevention and overall happiness. These pages contain science-based training education followed by elite runners and taught by elite coaches.
Training Education
Running Drills & Form
Running is a technical sport. There are many ways to improve running economy, that is, how efficiently you move your body while running to exert minimal energy and optimal speed. Running drills are designed to train your brain and body, improve coordination and ultimately lead to better running economy and form. Click the button below to watch videos of running drills and form demonstrations used within our program.
Stretching
Stretching is important both before and after running. Dynamic stretches before a run helps promote blood flow and prepare the muscles. This can lead to reduced muscle soreness after a run. Static stretching after a run promotes can decrease muscle stiffness, improving range of motion, and promoting circulation of blood flow to increase recovery time between workouts. It also promotes flexibility which can lead to improved running economy. Click the button below to watch videos of stretches used within our program.
Strength & Conditioning
One of the most common ways runners get injured is by increasing their running volume, speed and frequency too fast. Strength training help prevent injury by making us stronger athletes to handle the demands of training. Strength also improve running economy, reduces fatigue, and increases endurance. Click the button below to watch videos of strength and conditioning exercises used within our program.
Structured Training
While it is possible to lace up and run every day at the same pace, it is not always the most effective (or safest) way to run for sport. Proper training combines a mix of easy, moderate and hard running efforts scheduled at specific times throughout a training cycle. It increases duration and intensity appropriately with recovery periods to maximize body adaptations and overall fitness gains. This is called Periodized Training. Click the button below to read our educational blog.
