Adding Speed and Mileage (cont.)

Exercises to create a stronger runner include:

1. calf raises,
2. reverse lunges, and
3. barbell hip thrusts.

Plyometric exercises like box jumps or jumping lunges are also fantastic for conditioning and develop explosive power.

When working on plyometric ex...

There are two possible issues if you are unable to open up your stride:

1. your mobility, or
2. the way you land and carry over to the next stride.

If mobility is the issue, look at obvious problem areas. Are your hip ...

1. While running, the muscles of the posterior chain and core should be engaged throughout the stride.
2. When many runners learn the push, extend, and pull method of the landing, they often become sore in the hamstring and gluteal muscles because they are not used to thi...

Every human should be able to run a mile in 8 minutes with proper form.

If you can’t run an 8-minute mile, there’s a good chance you’re not able to open up your stride, quicken your cadence, or don’t have adequate muscle conditioning for the length of your run. 

Once you have built a decent base through strength development and speed work, you can start to expand the mileage. Increase your mileage as long as it falls around the 8 minute per mile rule.

Train running anywhere from 2 to 6 days per week, but

• for every dista...

Working on sprints will increase your VO² max, conditioning, explosiveness, mental fortitude, and lean body mass.

Beginners should start with shorter distance sprints, anywhere from 50-200 yards. Once you are better conditioned,...

Basic running technique has to be established before work can begin on speed and inefficiencies.

This includes:

• learning to land on the mid-to-forefoot,
• having a relaxed jaw,
• hands at or just below 90 degrees swinging lightly with the opposite...

Running is an essential function that every human should be able to perform correctly. But most people don’t.

Running quantity has trumped quality for a long time.

This isn’t elitism, or about having to be fast to run, but rather the necessity of need...

1. Upon landing on the mid-to-fore foot you should :

• focus first on pushing back and off of the foot,
• then transitioning into quickly extending the leg behind, and
• lastly pulling the heel back towards the butt,
• then forward to carry in to the next ste...

1. A common problem with beginning runners is they simply are not turning over their feet quick enough.
2. Efficient running occurs at 180 steps per minute. It is common for beginners to run with a cadence of 140 to 160 steps per minute.
3. At these low cadences, you...