Welcome to Quick Start Guide

| Week 1

Week 1


  • Run Workout

    Good running can quickly turn to great running when you inject our approach towards warming up, practice these simple techniques, and focus on these running ideas.

  • Warm Up: Leg swings + hip circles. Arm circles + arm swings

    Slow jogging is not a warmup for slightly faster jogging 🙂 This simple series of movement designed to wake you up and improve range in your hips, ankles, and shoulders will pay dividends in the form of silky smooth running afterwards.

  • Mainset: The nose breathing mile!

    Your ability to fully breathe into your diaphragm is crucial for your ability to run tall with good posture while dynamically stabilizing your hips with every step to prevent collapse and the injuries that come with it. Nose breathing is an effective way to force this all important conversation with belly breathing. For 1 mile you are only allowed to breathe thru your nose (so clear out those nostrils before hand). If you need to slow down or walk that’s ok! Conversely, if you’ve done this before then push yourself! How fast can you run that mile while still breathing through that nose?

  • Mobility: The Squat Challenge

    Do the squat challenge after both the run workout and the strength workout this week. Want to see real change? Try it the next 7 days in a row for a “perfect” week 1 score!

    How long can you sit in the bottom of a squat pain free? 1 minute, 3 minutes…10 minutes? Use this as as assessment later on! Further, what’s holding you back…is it your tight stiff ankles that refuse to bend, forcing you onto the balls of your feet? Or your feet turn out and ankles collapse? Perhaps it’s stiffness in the knees and hips that prevent your from squatting deep without feeling pain or without the back grounding.

Strength Workout

  • Strength Workout

    These movements seem simple at first but there in fact is a lot going on underneath the surface. In fact, these movements will tell you a lot about your body’s ability to run well without getting injured.

    Unless you got hit by a taxi cab, most running injuries don’t come out of “no where”. They’re simply an accumulation of crappy mechanics and poor movement patterns that wears your body down.

    For the majority of runners, alternating running with riding the office chair, car seat, or couch while way better than nothing, doesn’t give you the strength, coordination, and range of motion to run really well, for long distances, at faster speeds, without getting injured.

  • Mainset: Hollow Body Hold

    Try 2-3 rounds of max time hold body holds (can you hold 60 seconds+ each time?). 30 seconds of rest in between. We all have a point of failure. What’s yours?

  • Squat & Pushup: 1-1, 2-2, 3-3, 4-4, 5-5, 6-6, 7-7….X-X.

    In 5 minutes: ascend a ladder of repetitions for each movement. Start at 1 of each, then 2 of each, working up as far as you can in a 5 minute period. Focus on good depth in each movement and quality and consistent reps!

  • How To Squat!

    Follow these simple steps to not only squat better, but squat in a way that translates to better movement, and better running!

  • How to Pushup!

    You better believe it! Runners do need *some* upper body strength and no exercise is more effective in achieving this goal than the pushup. Still, there’s a lot going on underneath the surface, so watch this video closely to make sure you’re following all the important steps 🙂


  • Modifications

    Just like running, we want you to push yourself, but we also want you to use every training as an opportunity to improve how you move and even as you fatigue! So both movements can be modified to your fitness level and body’s range of motion.

    You do this short strength workout 1-2 times this week. You can add it into your existing routine, and of course you can add other movements in.