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

Did you know you can get access to this and ALL past and future Running Skills & Strength programs for one monthly price?

  • $15.00 / month with 14 day free trial

    $15.00 / month with 14 day free trialRunning Skills + Strength Bundle

    Subscribe Now

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 Elements

    • Welcome to Week One!

    • Week 1: Basic Elements

    • Week 1: Workout Overview

    • 1: Windshield Wiper Legs

    • 2: Quadruped Balance on Ball

    • 3: TRX Step Back 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

    • We're here to help!

    • Well done!

  • 3

    Workout 1: Quick Version

    • Week 1: Quick Version

  • 4

    Workout 2: The Challenge of One

    • Welcome to Week Two!

    • Week 2: The Challenge of One

    • 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!

  • 5

    Workout 3: Don’t Let Us Turn You

    • Welcome to Week Three!

    • Week 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 4: Controlling The Twist

    • Welcome to Week 4!

    • Week 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!

  • 8

    Workout 4: Quick Version

    • Week 4: Quick Version

  • 9

    Workout 5: Still Controlling the Twist

    • Welcome to Week 5!

    • Week 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!

  • 10

    Workout 5: Quick Version

    • Week 5: Quick Version

  • 11

    Workout 6: On One, Stable in All Directions

    • Welcome to Week 6!

    • Week 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!

  • 12

    Workout 6: Quick Version

    • Week 6: Quick Version

  • 13

    Workout 7: Rotation and Counter Rotation

    • Welcome to Week 7!

    • Week 7: Rotation and Counter Rotation

    • 1. Heisman Lunge with Med Ball

    • 2. Med Ball Toss and Catch Sit Up

    • 3: TRX Rip Stick Hops

    • 4: Rotation Cable Pulldown in Single Leg Stance

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

  • 14

    Workout 7: Quick Version

    • Week 7: Quick Version

  • 15

    Week 8: Continuing Rotation and Counter Rotation

    • Welcome to Week 8!

    • Week 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!

  • 16

    Workout 8: Quick Version

    • Week 8: Quick Version

  • 17

    Workout 9: Driving From the Hip - Propulsion and Rotation

    • Welcome to Week 9!

    • Week 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!

  • 18

    Workout 9: Quick Version

    • Week 9: Quick Version

  • 19

    Workout 10: Hips Create and Control the Rotation

    • Welcome to Week 10!

    • Week 10: Hips Create and Control the 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: 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!

  • 20

    Workout 10: Quick Version

    • Week 10: Quick Version

  • 21

    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

  • 22

    Workout 12: Gyroscopes

    • Welcome to Workout 12!

    • Workout 12 Gyroscopes: Gather Your Equipment

    • Workout 12 Gyroscopes: Workout Format

    • 🎥 Livestream workout recordings

  • 23

    Workout 13: Rotation Creates Dynamic Control

    • Welcome to Workout 13!

    • Gather Your Equipment

    • Workout Format

    • 🎥 Livestream workout recordings

  • 24

    Workout 14: Hips Rotate, Core Controls

    • Welcome to Workout 14!

    • Gather Your Equipment

    • Workout Format

    • 🎥 Livestream workout recordings

    • 7. Lunge Windmill Tubing Row