RUN
Let’s take our running form back!
We’ll use drills and your perceived effort to get you back to running strong at a variety of speeds. Remember: your form is only as good as your ability to apply it to both your slowest and your fastest pace.
Your Workout:
5 rounds increasing run effort by 1/10 each round:
*Example: Round 1 perceived effort at 5/10 (shown below), Round 2 30-second run at 6/10 perceived effort, and Round 5 ends at a 9/10 perceived effort.
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- 30 seconds of high knees immediately into 30-second run @ 5/10 perceived effort (how hard your run feels to you on a scale from 1-10)
- 30 seconds of butt kicks immediately into 30-second run @ 5/10 perceived effort
- 30 seconds of high skips immediately into 30-second run @ 5/10 perceived effort
- 1-minute rest
STRENGTH
How optimally are your individual legs working for you when you run? Let’s find out!
Your Workout:
3-5 rounds for quality, not for time:
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- 10 reps/side single-leg deadlifts (Option to make them weighted if your form allows- meaning a nice strong core and a flat back.)
- 10 reps/side single-leg hops forward and back
- 10 reps/side single-leg hops side to side
- 30-60 seconds/side overhead weighted single-leg balance
*Up for a challenge during the overhead weighted single-leg balance? Try closing your eyes, changing your focus to the ceiling/sky, or switching arms/legs
Bonus Challenge
Time to test that plank!
How long can you hold a QUALITY plank for?
Keys to a perfect plank:
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- Stack the wrists under the shoulders in a perfect vertical line
- Stabilize the shoulders by keeping fingers and elbow pits pointed forward
- Squeeze your glutes
- Pull your belly button in toward your spine
- Take any last tension out of your neck and shoulders
- Start the clock!
Try this a couple of times this week – maybe once before a run, once after, once on a rest day. Write down your best time and we will re-test this in a few weeks!
Remember: Post your results, comments, and questions in our private Facebook Group…just for you!
