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.



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Program curriculum

  • 1

    Welcome to Running Skills and Strength, Module I

    • Welcome!

    • Before we begin...

  • 2

    Orientation

    • Orientation: tips for navigation

    • Orientation: more tips for navigation

    • We're here for you!

  • 3

    Workout 1: Where to Begin

    • Welcome to Workout One!

    • Workout Overview

    • 1: Single Leg Squat with Lateral Slide

    • 2: Flutter Kick, Slow and Long

    • 3: Down Dog Push Up

    • 4: Single Stance Cone Touch

    • 5: V Sit with Med Ball

    • 6: Tubing / Cable Rotation Pull High to Mid

    • 7: Double Leg Jump In Place

    • 8: Marching Bridge

    • 9: Plank to Star

    • You've completed one circuit!

    • Tying it together

    • 🎥 Livestream workout recordings

    • We're here to help!

    • Well done!

  • 4

    Workout 2: Basic Building Blocks

    • Welcome to Workout Two!

    • Workout Overview

    • 1: Single Leg Squat with Lateral Slide

    • 2: Flutter Kick, Slow and Long

    • 3: Plank to Down Dog

    • 4: Single Stance Cone Touch

    • 5: Windshield Wiper Legs

    • 6: Step Up with Back Leg Hover

    • 7: Double Leg Jump In Place

    • 8: Marching Bridge

    • 9: Plank with Alternating Leg Lift

    • You've completed one circuit!

    • Tying it together

    • 🎥 Livestream workout recordings

    • We're here to help!

    • Well done!

  • 5

    Workout 3: Coordinating the Legs

    • Welcome to Workout Three!

    • Workout Overview

    • 1: Step Back Lunge, Alternate Legs, lightly tap back leg

    • 2: Flutter Kick, Slow and Long

    • 3: Plank to Down Dog

    • 4: Single Stance Cone Touch

    • 5: Windshield Wiper Legs

    • 6: Step Up with Back Leg Hover

    • 7: Double Leg Jump Onto Step, Soft Landing

    • 8: Marching Bridge

    • 9: Forearm Plank with Alternating Arm Reach

    • You've completed one circuit!

    • Tying it together

    • 🎥 Livestream workout recordings

    • We're here to help!

    • Well done!

  • 6

    Workout 4 B: Connecting the Whole Body

    • Workout 4 B: Connecting the Whole Body

    • Workout 4: Gather Your Equipment

    • Workout 4 B: Workout Format

    • You've completed one circuit!

    • 🎥 Livestream workout recordings

    • We're here to help!

    • Well done!

  • 7

    Workout 4: Stable on Both Legs

    • Welcome to Week Four!

    • Workout Overview

    • 1: Step Back Lunge, alternate legs, lightly tap back leg

    • 2: TRX Rows

    • 3: Plank to Down Dog

    • 4: Dumbbell Pullover in Bridge on Ball

    • 5: Single Leg Squat with Lateral Slide

    • 6: Double Leg Jump Onto Step, Soft Single Leg Landing

    • 7: Windshield Wiper Legs

    • 8: Single Leg Squat Cone Touch

    • 9: Forearm and Knee Side Plank with Top Leg Long

    • You've completed one circuit!

    • Tying it together

    • We're here to help!

    • Well done!

  • 8

    Workout 5 B: The Hips Power It All

    • Workout 5 B: The Hips Power It All

    • Workout 5: Gather Your Equipment

    • Workout 5 B: Workout Format

    • You've completed one circuit!

    • 🎥 Livestream workout recordings

    • We're here to help!

    • Well done!

  • 9

    Week 5: A Little More Load

    • Welcome to Week Five!

    • Workout Overview

    • 1: Lateral Step Ups

    • 2: Windshield Wiper Legs

    • 3: Plank to Down Dog

    • 4: TRX Rows

    • 5: Cable Pull Down in Single Leg Stance

    • 6: Squat Dumbbell Curls

    • 7: Single Leg Squat with Lateral Slide

    • 8: Marching Bridge

    • 9: Forearm and Knee Side Plank with Top Leg Long

    • You've completed one circuit!

    • Tying it together

    • We're here to help!

    • Well done!

  • 10

    Workout 6 B: 3 D From Center

    • Workout 6 B: 3-D From Center

    • Workout 6 B: Gather Your Equipment

    • Workout 6 B: Workout Format

    • 🎥 Livestream workout recordings

    • 1. Squat Holding Tubing at Shoulders

    • 2. Squat to Single Leg Stance with Overhead Tubing Press

    • 5. Side Lunge to High Stand

    • 6. Forearm Side Plank, Rotating Elbow to Ground

    • 7: Running Bridge

    • 8. Bicycle Leg Runner's Crunch

    • 9. Pushing Through Stride, Holding Tubing

  • 11

    Workout 6: Rotational Control

    • Welcome to Workout Six!

    • Workout Overview

    • 1: Lateral Step Ups

    • 2: Supine Leg Circles Holding Ball

    • 3: Heisman Lunge

    • 4: TRX Rows

    • 5: Rotation Cable Pulldown in Single Leg Stance

    • 6: Squat Dumbbell Curls

    • 7: Mountain Climber Slides

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

    • 9: Plank with Wide Feet & Turn to Side

    • You've completed one circuit!

    • Tying It Together: Coordinating Swing of Leg and Arm

    • We're here to help!

    • Well done!

  • 12

    Workout 7: More Rotational Control

    • Welcome to Workout 7!

    • Workout Overview

    • 1: Lateral Step Ups

    • 2: Supine Leg Circles Holding Ball

    • 3: Heisman Lunge

    • 4: TRX Push Ups

    • 5: Overhead Cable Pull

    • 6: Squat Dumbbell Curls

    • 7: Mountain Climber Slides

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

    • 9: Plank with Wide Feet & Turn to Side

    • You've completed one circuit!

    • Tying it together

    • We're here to help!

    • Well done!

  • 13

    Workout 7B: Moving From Center

    • Workout 7 B: Moving From Center

    • Workout 7 B: Gather Your Equipment

    • Workout 7 B: Workout Format

    • 🎥 Livestream workout recordings

    • 1. Squat Holding Tubing at Shoulders

    • 2. Dead Bug Heel Taps Holding Ball

    • 3. Forearm Side Plank, Rotating Elbow to Ground

    • 4. Long Arm Squat with Band / Tubing

    • 5. Windmill with Tubing

    • 6. Side Lunge to High Stand

    • 7. Squat with Tubing Forward Press

    • 8. Alternating Single Leg Squat with Diagonal Ball Squeeze

    • 9. Rolling Reaches in Ball Bridge

    • Repeat the circuit

    • We're here to help!

    • Well done!

  • 14

    Workout 8: Connecting the Body Through a Stable Core

    • Welcome to Workout 8!

    • Workout Overview

    • 1: Lateral Hops Over Step/Box

    • 2: Supine Pike Ball Pass

    • 3: Heisman Lunge

    • 4: TRX Push Ups

    • 5: Rotation Cable Pulldown in Single Leg Stance

    • 6: Squat DB Overhead Press

    • 7: Mountain Climber Slides

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

    • 9: Plank to Side Plank, stacking feet

    • You've completed one circuit!

    • Tying it together

    • We're here to help!

    • Well done!

  • 15

    Workout 9: Adding Balance Elements

    • Welcome to Workout 9!

    • Workout Overview

    • 1: Squat on Bosu

    • 2: Supine Pike Ball Pass

    • 3: Forward / Back Lunge with Single Leg Stance

    • 4: TRX Squat Row

    • 5: Rotation Cable Pulldown in Single Leg Stance

    • 6: Squat DB Overhead Press

    • 7: Lateral Hops Over Step / Box

    • 8: Plank to Side Plank, stacking feet

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

    • You've completed one circuit!

    • Tying it together

    • We're here to help!

    • Well done!

  • 16

    Workout 10: Preparing the Torso for Load

    • Welcome to Workout Ten!

    • Workout Overview

    • 1: Quadruped Balance on Ball

    • 2: Squat with Weighted Bar

    • 3: TRX Push Ups

    • 4: Overhead Cable Pull

    • 5: Squat Dumbbell Curls

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

    • 7: Forearm Plank with Alternating Arm Reach

    • 8: Squat on Bosu

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

    • You've completed one circuit!

    • Tying it together

    • We're here to help!

    • Well done!

  • 17

    You've completed RSS I!

    • Nice job

  • 18

    Bonus: Finding Your True Hip Flexor

    • Anatomy of what is or isn't working for hip flexion

    • Plank Sequence: Exercises and Movement explorations for hip flexion

    • We're here to help!