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This simple routine of five skipping exercises can and should be done prior to intense track workouts and/or races. To learn more about how these fives skipping exercises fit into a warm-up read this article from RunningTimes.com http://runningtimes.com/Article.aspx?ArticleID=15924
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This routine is an amalgamation of the exercises from both Vol.1 and Vol.2 of the Building a Better Runner Series. I tried to make sure that the anterior chain and posterior chain were equally challenged in this cool-down. You don't need any props (i.e. medicine balls, hurdles, etc.) and for the first couple of weeks you should think of this as circuit that is work and not a cool-down, yet after a couple of weeks it becomes really easy.
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This is an introduction to a video series showing the warm-up, workout and HM at the end the workout. The workout is "The Machine 1.1" which is simply a circuit with 700m at 6:00 pace followed immediately by 2-3 minutes of General Strength (GS), then a 70m jog to the next 700m repeat. This workout was conducted March 17th, 2009 at Fairview HS in Boulder, CO; athlete is Sara Vaughn.
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Quick explanation of the first part of the workout - the Lunge Matrix (LM) and Lateral Lunge (LL). The LM demonstrated here is a watered down version of physical therapist Gary Gray's work - http://www.grayinstitute.com
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Brent Vaughn, sub 13:20 5,000m runner and former University of Colorado star, discusses the role of General Strength (GS) in his training. While he discusses this topic we've included an "uncut" example of pedestal routine (aka plank routine). http://insidenikerunning.nike.com/2008/09/30/general-strength-video-pedestal-routine/
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