UNBREAKABLE
HIP "PREHAB" ROUTINE

Brought to us by 2 female physical therapists who just happen to be endurance athlete coaches and multiple time ironman triathlon finishers, this routine is key to helping our team be UNBREAKABLE!   Learn it!

FUN, QUICK, EASY UPPER BODY WORKOUT
RUN MORE!
FOCUS ON RECOVERY!

If you want to improve as a distance runner, the two most important things you can do is.....

RUN MORE &

FOCUS ON YOUR RECOVERY PLAN

SLEEP, NUTRITION, HYDRATION, DIET

An expert presents key concepts of training that are as important to performance and health as the running part of training.  A MUST watch for parents and athletes.

TRAINING PACE & RACE CONVERSION TOOL

TRAINING INFORMATION AND TIPS - BLUE BUTTONS ARE HYPERLINKS

Use this link to see how your known race times in one event translate to other distances.   This tool also suggests training pace / mile and interval paces for distance training.

Strength and conditioning of the hips and core are important elements of fast and injury free running.   West ladies please watch and pay close attention to FORM!   Anything worth doing is worth doing right!

Basic HIP & CORE TRAINING FOR RUNNERS - VIDEO

This video demonstrates and explains, technically, the purpose of several warm up drills.   Pay attention to the form recommendations.   These drills are suggested prior to speed workouts and on race day.

WARM UP DRILLS - VIDEO

A very popular and commonly used dynamic warm up routine popularized by respected physical therapists.  An athlete would do this pre-workout, prior to more active warm up drills like A and B skips.

WARM UP LUNGE MATRIX - VIDEO

ADVANCED CORE TRAINING FOR RUNNERS - VIDEO

An advanced total core strengthening routine.  NOT for beginners.  You should be able to do the MYRTLS and worked through the progression workouts, at left, easily before moving to this more rigorous workout.

A selection of 5 intermediate level core strengthening routines.  Use these to build your total body strength to make you a faster, more healthy runner.  Upon completion, you can move to CORE H.

 CORE TRAINING FOR RUNNERS - VIDEO

You may be suprised to know how important upper body and arm strength/endurance is to distance running.   Its VITAL.   All athletes please learn this WO.