Mobility and Strength
Exercises for Runners

• Calf Raises: Strengthening the lower legs and Achilles tendon (performed on two legs or single-leg) to prevent injuries. • Reverse Lunges: A unilateral (single-leg) exercise that builds quad strength and dynamic stability essential for the running motion. • Planks: An isometric hold to build a strong core, which prevents the body from collapsing when fatigue sets in.

Speed Activation Sessions:
strides, short intervals

• Speed Activation: Exercises designed to "wake up" fast-twitch muscle fibers before a race or hard session. • Accentuated Strides: Running with exaggerated form and power to open up the hips and drive the knees.

Running form drills:
Arm swing, Cadence, Posture

• A-Skip: Focuses on high knee drive and upright posture to reinforce efficient mechanics. • B-Skip: Extends the knee drive to focus on leg extension and the "pawing" motion back to the ground. • Butt Kicks: Rapid heel-to-glute movement to improve hamstring recruitment and cadence. Center of Mass: The goal of these drills is to teach landing the foot directly under the hips (not in front) to generate maximum power.

Warm-Up and
Cool-Down routines

• Easy Jog: Very light running to raise body temperature and get blood flowing before intensity. • Stroke Progressions: Gradual increases in range of motion to mobilize the joints. • Drills (A/B Skips): Dynamic movements that activate the specific muscles used in running. Strides: Short bursts of acceleration to prime the neuromuscular system for the main session.