Welcome to the Run Fitness Formula
| Get Efficient!
Get Efficient!
Do this run every week, or add these drills into a run you’re currently doing, and you’ll improve your running efficiency, mitigate injury risk, and increase your technical ability to run faster and longer. Not a bad deal if we don’t say so!
Dynamic Warmup!
Five to ten minutes of breath and body focused running will do the trick. That’s right…if you run ASLEEP you will never get to where you want to go. Wake the body up with your dynamic warmup from the Get Moving! page.
Running Drill Series:
This series of drills will seriously improve your posture, engage your midline, and boost your stride!
The drills will require a little sweat and a lot of focus, but the payout will be well worth it!
Perform:
3 sets of high knees
3 sets of butt kicks
3 sets of single leg and alternating pulling
3 sets of skipping
3-5+ sets of strides
Remainder of the run assess your running cadence!
High Knees:
3 rounds at: 50% height, 75% height, 100% height for 20 meters.
Run easy back 20 meters after each round.
Butt Kicks:
3 rounds at: 50% height, 75% height, 100% height for 20 meters.
Run back easy 20 meters after each round.
Single Leg Pulls:
3 rounds: perform 10 left leg pulls, 10 right leg pulls, 10 alternating pulls.
Run back easy 20 meters after each round.
Skipping:
3 rounds at: 50% height, 75% height, 100% height for 20 meters.
Run back easy 20 meters after each round.
Strides:
Smoothly accelerate to an 80% sprint for 50 meters. C
Walk/jog very easy for 50m.
Repeat 3-5 times.
NOTE: Can build up to 100 meters distance and up to 10 strides.
Finish your run with increased awareness on your run technique!
Assess Your Cadence:
Your cadence, the number of times one foot hits the ground in a minute, should be in the high 80’s to low 90’s. Not only should you be able to increase your cadence to higher levels for short periods of time, you should be able to maintain a reasonably high cadence for extended periods of time, say for your next long run.
