Crossover Run: 1-3x

• Easy run. Take small steps cross over an imaginary line. Focus on landing on the outside of the foot/mid foot with a soft knee.

• What does it do? Loosens hips

 

Wide Run: 1-3x

• Easy run. Your feet should land at or slightly outside shoulder width. Focus on landing mid-foot with a soft knee

• What does it do? Works glutes and push-off power​

 

High Knee Run: 1-3x

• Easy run. Raise knee higher than when running.

 

​Knee Pulls (3 count): 1-3x

• Easy run. Similar to High Knees. Perform 3 quick knee pulls with the right leg then 3 quick knee pulls with the left leg. Alternate right and left

 

Run in Place Drill: 1-3x

• Easy run. Run in place. Slowly lean forward from the hips and ankles to initiate forward movement. Increasing the lean will increase speed

 

Grape Vine: 1-3x

• Easy run. Using a crossover stepping pattern, shuffle sideways with a trunk twist. You should land softly on the ball of your foot.

• What does it do? Improves coordination and loosens lower back

 

Strides: 3x

• Start running easy, and increase speed over 50-100 meters (not a sprint). Strides are short bursts of fast, but controlled running. 

• What does it do? Improves running speed, running form, and neuromuscular efficiency

 

**We recommend performing the Dynamic Warmup before all Harder Effort Workouts (ie. long runs, track workouts, tempo runs, and hill runs). This will prime your body for the workout.