Advanced Foam Rolling

Foam rolling is an important part of any runner's recovery protocol. Being consistent with foam rolling means that you'll head off problems before they start and give yourself a better chance to run smoothly and efficiently with more flexible muscles.   In order to get the most...

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Monster Walks: Hip strength

It's no secret that strong hips helps you run more efficiently and reduce the risk of running injuries. It probably also doesn't come as a surprise that most runners need to do more to strengthen their hips.   Monster walks are a great exercise to add to...

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Foam Rolling Basics

Foam rolling should be a part of every runner's routine. It helps to improve muscle performance and to promote recovery from training.   This video shows a few of the basic things to keep in mind when starting with foam rolling. If you only take one thing...

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Running Form Drills: B Skips

The more intense your running is, the better warmed-up you need to be. So if you're going to tackle a difficult speed session, you need to make sure that your warm-up drills are appropriate.   High knees and butt kicks are good general warm-up exercises, but if...

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Hamstring Stretching for Runners

Hamstring flexibility is a constant source of concern for runners. Since most distance runners have relatively tight hamstrings, the assumption is that you need to improve your flexibility.   My general rule is that if you are at 90 degrees of range of motion (or close to...

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Running Form Drills: Backward Running

Running form drills an important part of your running routine. Not only do they help improve your coordination / efficiency while running, but they can help teach your body how to activate the correct muscles for running.   Backward running is a good pre-run or post-run drill...

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Running Form Drills: A Skips

Running form drills are a great way to warm-up for a difficult workout and help your body learn efficient running form. After you've mastered basic drills like high knees and butt kicks, you can progress to something a bit more challenging like A Skips.   A Skips...

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Running Strength Exercises: Fire Hydrant

I've talked before about the importance of having strong hips as a runner. And since running really only involves moving forward and backward, it can lead to some parts of your hips getting neglected. Once that happens, you aren't able to stabilize yourself as well...

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Running Form Drills: High Knees

To warm-up properly for a speed workout, you need to make sure that you get the muscles you'll be using stretched out and activated. (There are lots of other things you need to do to warm-up properly, but you can read about all of them here).   Traditional...

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Running Strength Exercises: Lateral Leg Raises

Running strength exercises should focus on two things:   Improving your efficiency and running economy Helping to prevent injury   So when thinking about what strength exercises to do, it's helpful to focus on exercises that target areas that don't get worked quite as much as they should when you're running.   The...

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