Magic

Our running shoes have magic in them. The power to transform a bad day into a good day; frustration into speed; self-doubt into confidence; chocolate cake into muscle.

Mina Samuels, author of Run Like a Girl

Nothing Lasts Forever

Nothing, not even pain, lasts forever. If I can just keep putting one foot in front of the other, I will eventually get to the end.

Kim Cowart, runner and journalist

Run for Joy

Run often. Run long. But never outrun your joy of running.

Julie Isphording, former Olympic runner

Therapy

Running is alone time that lets my brain unspool the tangles that build up over days…I run, pound it out on the pavement, channel that energy into my legs, and when I’m done with my run, I’m done with it.

Rob Haneisen, runner

Nothing is Impossible

Running allows me to set my mind free. Nothing seems impossible. Nothing unattainable.

Kara Goucher, Olympic long-distance runner

Run for Life

If you want to change your body, exercise. If you want to change your life, become a runner.

Unknown

Back to the Beginning

You have to wonder at times what you’re doing out there. Over the years, I’ve given myself a thousand reasons to keep running, but it always comes back to where it started. It comes down to self-satisfaction and a sense of achievement.

Steve Prefontaine, international track star

Never Give Up

Run when you can, walk if you have to, crawl if you must; just never give up.

Dean Karnazes, ultramarathon runner

It Gets Easier

What seems hard now will one day be your warm-up.

Unknown

Train Insane

Don’t dream of winning, train for it!

Mo Farah, Olympic long-distance runner

Corrective Exercise Videos

We hope that you've identified your deficits in the self-assessment and are ready to take the first steps towards becoming a strong, balanced and resilient runner!

Start off with the corrective exercises specific to the deficits you identified (there is no harm in doing all of them, but just be sure to keep focused on the exercises that will correct your deficits).

You should aim to do the corrective exercises for the next 4 to 6 weeks. Strength exercises should be done every second to third day, neuromuscular control exercises should be done five times per week, and flexibility and mobility exercises should be done 5 times per week.

Redo the self-assessment after 4-6 weeks to ensure that you've corrected the deficits identified. Deficits between legs (limb symmetry index) should be under 10%, the dominant leg being the stronger one. Once you've achieved this, it's time to work on building a really solid base of strength, NMC, flexibility and mobility for your running. The Foundation exercises will help you to do this.

If you found a greater that 10% deficit between legs, do 4 sets of the relevant corrective exercise on the weaker leg and only one or two sets on the stronger leg during the corrective phase. You want to eliminate these asymmetries as quickly as possible before moving on to the Foundation phase.

Again, you can do all of the Foundation exercises or just focus on the areas where you need improvement.

Whatever you do, be sure to build up slowly. Going straight into the full number of sets and reps for each exercise may be too much initially. Start off with one set (or fewer repetitions), and if you don't respond negatively (pain or excessive muscular stiffness after doing the exercises) then gradually build up to the full number of sets and repetitions.

Physiological adaptation takes time. This is a journey, it is not a quick fix. Take each step with intention and patience. Each step builds upon the last one. Be consistent, and you will build a lasting foundation for a wonderful running career.

We hope that through our exercises you become the strong and resilient runner that you were born to be!

Corrective Exercises (Phase 1)

The Corrective Phase is where you will correct the deficits that you identified in the Self-Assessment. There is a specific exercise to correct each deficit. Focus on the ones that are relevant to you (these will be highlighted in red).

NOTE:
These exercises are only available to members. View Membership Options.

Foundation Exercises (Phase 2)

The Foundation Phase progresses from the Corrective Phase in difficulty and will give you a solid base of physical conditioning for running. Be sure to complete this phase before moving on to the Performance Phase.

NOTE:
These exercises are only available to members. View Membership Options.

Performance Exercises (Phase 3)

The Performance Phase will help you to achieve and maintain peak performance with more advanced mobility, neuromuscular control and strength exercises specific to running.

NOTE:
These exercises are only available to members. View Membership Options.

Be the best that you can be!

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