Strength and Drill Routines
We recommend this routine before most workouts and races.
Distance for the drills: 30-40m
Forward arm rotate (with A skip)
Backward arm rotate (with A skip)
Knee hold for 3 counts, take 5 steps. Alternate.
Strides (2 x 100m)
This workout is great for general strength and recommended to do after easy and long runs. Do 20 reps of each exercise. (It's okay to start with 10-15 reps and build up to 20 as you get stronger.)
Russian Dance with Knee Ext.
Superman with Twist
Low Level Bicycle
Mopac/Downtown (side lunges)
Plank (one minute)
Burundi Climb (Mountain climber)
Singe Leg Dead Lift
Glide (walking lateral squat)
Mobility and lower body
These drills are good after any workout.
Push Ups (10)
Stationary Front Lunges (10 per leg)
Fire Hydrants—Knee Circles on all Fours (10 per leg)
Knee hold for 3 counts, take 5 steps. Alternate (10 per leg)
Walking Side Lunges (10 per leg)
Front/Back Leg Swings (10 per leg)
Side to Side Leg Swings (10 per leg)
A-Skips (20 per leg)
B-Skips—Higher Open/Leg Extension (20 per leg)
These are recommended after any run for a distance of 20-25m, or 30 seconds.
Outside of Foot (toes curled in)
Inside of Foot (toes curled in)
Toes Curled Under Feet
Flat Feet, Toes Pointing Up