We get it. You know you "should" do strength & core work to support your running ... but where does the time go?! 🏃‍♀️⏱🏃‍♂️

Our goal is to make it a no-brainer. 

Follow along with our time-efficient, high quality, online workouts. You'll get weeks of focused, goal-oriented, complimentary strength and stability routines to prepare you to run healthy, fast, and injury-free! 

✅Specific themes that truly help support your running strength and form. Each of the weekly workouts will have a clear, biomechanically-sound goal for how the moves support your running. No more wasting time with exercises that don't translate to your primary goal: running strong & injury-free!

✅Time-Efficient. Though we recommend you do these workouts 2-3 times a week, we actually help you make that a reality.  The full workout will take 35-45 minutes, but each week also includes a "quick version" (12-15 minutes) for days or weeks where your time is crunched. No excuses!

✅Minimal Equipment. To maximize ease of use, these workouts are designed with minimal equipment needs. However, there are still some basic things you'll want to have on hand: Tubing with handles; Step; Dumbbells / Medicine Ball or some hand holdable weight; Slick surface you can slide on.


This program is part of a bundle

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Program overview

  • 1

    Welcome to Running Strength & Skills II!

    • Welcome

    • Orientation: tips for navigation

    • Orientation: more tips for navigation

    • We're here for you!
  • 2

    Workout 1: Basic Run Balance

    • Welcome to Workout One!

    • Workout 1: Basic Run Balance

    • Workout 1: Gather Your Equipment

    • Workout 1: Workout Overview

    • 2 Ways to Access: Live Recordings and Detailed Videos

      FREE PREVIEW

    • 1: Windshield Wiper Legs

    • 2: Quadruped Balance on Ball

    • 3: Step Back Lunge Holding Tubing (optional TRX Lunge)

    • 4: Overhead Cable Pull

    • 5: Squat Dumbbell Curls

    • 6: Single Leg Forward Bend (Dipping Bird) Cone Touch

    • 7: Plank with Hand Taps

    • 8: Squat on Bosu

    • 9: Single Leg Stance, Quick Lateral Forward and Back Tubing Kicks

    • You've completed the circuit!

    • Tying it together

    • Livestream workout recordings

    • We're here to help!

    • Well done!
  • 3

    Workout 1: Quick Version

    • Workout 1: Quick Version
  • 4

    Workout 2: The Challenge of One

    • Welcome to Workout Two!

    • Workout 2: Workout Overview

    • Workout 2: Gather Your Equipment

    • 2 Ways to Access: Live Recordings and Detailed Videos

      FREE PREVIEW

    • 1: Squat on Bosu

    • 2: Kneeling Ball Roll Outs

    • 3: TRX Step Back Lunge

    • 4: Rotation Cable Pulldown in Single Leg Stance

    • 5: Squat to Single Leg Stance with Overhead Dumbbell Press

    • 6: Single Leg Squat Cone Touch

    • 7: Plank with Hand Taps

    • 8: Windshield Wiper Legs

    • 9: Single Leg Stance, Quick Lateral Forward and Back Tubing Kicks

    • You've completed one circuit!

    • Tying it together

    • We're here to help!

    • Well done!

    • Livestream workout recordings
  • 5

    Workout 3: Don’t Let Us Turn You

    • Welcome to Workout Three!

    • Workout 3: Don’t Let Us Turn You

    • 1: Step and Balance on Rocker Board

    • 2: Sit-up with Overhead Med Ball Press

    • 3: TRX Rip Stick Hops

    • 4: Rotation Cable Pulldown in Single Leg Stance

    • 5: Squat to Single Leg Stance with Overhead DB Press

    • 6: Single Leg Squat Cone Touch

    • 7: Side Plank Touch Top Leg Forward and Back

    • 8: Kneeling Ball Roll Outs

    • 9: Single Leg Stance Ankle Tubing, Quick Front Cross, turning 180

    • You've completed one circuit!

    • Tying it together

    • We're here to help!

    • Well done!
  • 6

    Workout 3: Quick Version

    • Week 3: Quick Version
  • 7

    Workout 3B: Don't Let Us Turn You

  • 8

    Workout 4: Controlling The Twist

    • Welcome to Workout 4!

    • Workout 4: Controlling The Twist

    • 1: Med Ball Toss & Catch Sit Up

    • 2: Step and Balance on Rocker Board

    • 3: TRX Rip Stick Hops

    • 4: Rotation Cable Pulldown in Single Leg Stance

    • 5: DB Curl on Single Leg with Small Squat

    • 6: Plank with Hand Taps

    • 7: Single Leg Forward Bend Rotating Body / Windmills

    • 8: Kneeling Ball Roll Outs

    • 9: Single Leg Stance Ankle Tubing, Quick Front Cross, turning 180

    • You've completed the circuit!

    • Tying it together

    • We're here to help!

    • Well done!
  • 9

    Workout 4: Quick Version

    • Week 4: Quick Version
  • 10

    Workout 4B: Controlling the Twist (home equipment version of 4)

  • 11

    Workout 5: Still Controlling the Twist

    • Welcome to Workout 5!

    • Workout 5: Still Controlling The Twist

    • 1: Med Ball Toss & Catch Sit Up

    • 2: Step Back Lunge on Half Roller

    • 3: TRX Rip Stick Hops

    • 4: TRX Push Up Alternating Legs

    • 5: DB Curl on Single Leg with Small Squat

    • 6: Plank with Hand Taps

    • 7: Single Leg Forward Bend Rotating Body / Windmills

    • 8: Kneeling Ball Roll Outs

    • 9: Single Leg Stance Ankle Tubing, Quick Front Cross, turning 180

    • You've completed the circuit!

    • Tying it together

    • Well done!

    • We're here to help!
  • 12

    Workout 5: Quick Version

    • Week 5: Quick Version
  • 13

    Workout 6: On One, Stable in All Directions

    • Welcome to Workout 6!

    • Workout 6: Single Leg Stability and Rotational Control

    • 1: Step Back Lunge on Half Roller

    • 2: Med Ball Toss & Catch Sit Up

    • 3: TRX Push Up Alternating Legs

    • 4: Rotation Cable Pulldown in Single Leg Stance

    • 5: DB Curl on Single Leg with Small Squat

    • 6: Plank with Hand Taps

    • 7: Single Leg Forward Bend Rotating Body / Windmills

    • 8: Lateral Hop Across Bosu

    • 9: V Sit Rotation with Med Ball

    • You've completed the circuit!

    • Tying it together

    • Well done!

    • We're here to help!
  • 14

    Workout 6: Quick Version

    • Week 6: Quick Version
  • 15

    Workout 6B: On On, Stable in All Directions (home equipment version)

  • 16

    Workout 7: Rotation and Counter Rotation

    • Welcome to Workout 7!

    • Workout Format

    • Gather Your Equipment

    • 1. Heisman Lunge with Med Ball

    • 2. Med Ball Toss and Catch Sit Up

    • 3: Forward Jump, Holding Tubing at Side

    • 4. Rotation Pull on Single Leg

    • 5: Squat to Single Leg Stance with Overhead Dumbbell Press

    • 6. Plank with Dumbbell Row

    • 7. Single Leg Squat with Alternating Cone Touch

    • 8. 3 Hops to Step Back Lunge

    • 9: V Sit Rotation with Med Ball

    • You've completed the circuit!

    • Tying it together

    • Well done!

    • We're here to help!

    • 🎥 Livestream workout recordings
  • 17

    Workout 7: Quick Version

    • Week 7: Quick Version
  • 18

    Workout 8: Continuing Rotation and Counter Rotation

    • Welcome to Workout 8!

    • Workout 8: Continuing Rotation and Counter Rotation

    • 1. Heisman Lunge with Med Ball

    • 2. Step Up Holding Weight at Chest

    • 3. TRX Rip Stick Hops

    • 4. Rotational Pull on Single Leg

    • 5. Squat to Single Leg Stance with Overhead DB Press

    • 6. Plank with Dumbbell Row

    • 7. Single Leg Squat with Alternating Cone Touch

    • 8: Lateral Hop Across Bosu

    • 9: V Sit Rotation with Med Ball

    • You've completed the circuit!

    • Tying it together

    • Well done!

    • We're here to help!
  • 19

    Workout 8: Quick Version

    • Week 8: Quick Version
  • 20

    Workout 8B: Continuing Rotation and Counter-Rotation (home equipment version)

  • 21

    Workout 9: Driving From the Hip - Propulsion and Rotation

    • Welcome to Workout 9!

    • Workout 9: Driving From the Hip - Propulsion and Rotation

    • 1. Step Back Lunge with Med Ball Overhead Press

    • 2. Prone Alternating Opposite Arm and Leg Lifts

    • 3. TRX Push Up Alternating Legs

    • 4. Step Back Lunge to Single Arm Row

    • 5. Single Arm DB Press on Ball with Rotation

    • 6. Plank with Hand Taps

    • 7. Single Leg Squat with Alternating Cone Touch

    • 8. Lateral Hops

    • 9: Windshield Wiper Legs

    • You've completed the circuit!

    • Tying it together

    • Well done!

    • We're here to help!
  • 22

    Workout 9: Quick Version

    • Week 9: Quick Version
  • 23

    Workout 9B: Driving From the Hips - Propulsion and Rotation (home equipment version)

  • 24

    Workout 10: Hips Create and Control the Rotation

    • Welcome to Workout 10!

    • Workout 10: Workout Objectives

      FREE PREVIEW

    • Workout 10: Hips Create and Control the Rotation

    • Workout 10: Gather Your Equipment

    • Workout 10: Workout Format

    • Workout Live Recordings and Detailed Videos

    • 🎥 Livestream workout recordings

      FREE PREVIEW

    • 1:. Step Back Lunge with Med Ball Overhead Press

    • 2: Prone Alternating Opposite Arm and Leg Lifts

    • 3: TRX Push Up Alternating Legs

    • 4:. Step Back Lunge to Single Arm Row

    • 5:. Single Arm DB Press on Ball with Rotation

    • 6: Plank with Hand Taps

    • 7: Lateral Walk with Ankle Tubing or Band

    • 8: Long Arm Squat with Band / Tubing

    • 9: Leg Lift Wide "8's"

    • You've completed the circuit!

    • Tying it together

    • Well done!

    • We're here to help!
  • 25

    Workout 10: Quick Version

    • Week 10: Quick Version
  • 26

    Workout 11: Controlling the Twist

    • Welcome to Workout 11!

    • Workout 11 Controlling the Twist: Gather Your Equipment

    • Workout 11 Controlling the Twist: Workout Format

    • 🎥 Livestream workout recordings: v1 First Presentation

    • 🎥 Livestream workout recordings: v2 Second Presentation

    • 🎥 Livestream workout recordings: v4 Fourth Presentation

    • 3: Forward Jump, Holding Tubing at Side
  • 27

    Workout 12: Gyroscopes

    • Welcome to Workout 12!

    • Workout 12 Gyroscopes: Gather Your Equipment

    • Workout 12 Gyroscopes: Workout Format

    • 🎥 Livestream workout recordings
  • 28

    Workout 13: Rotation Creates Dynamic Control

    • Welcome to Workout 13!

    • Gather Your Equipment

    • Workout Format

    • 🎥 Livestream workout recordings

    • 🎥 Livestream workout recordings, V2
  • 29

    Workout 14: Hips Rotate, Core Controls

    • Welcome to Workout 14!

    • Gather Your Equipment

    • Workout Format

    • 🎥 Livestream workout recordings

    • 7. Lunge Windmill Tubing Row
  • 30

    Supplemental Material

    • Rotating Over Stable Leg and Foot