1. FIND YOUR FOCUS
In Find your Focus I talk about goal setting, the reason why you run and the athlete mindset. Now is also a good time to start 'mobilising the back chain' with some Plantar Fascia ball rolling.
2. WORK THAT WARM UP
A proper warm-up is much more than running a few loops around the track. We want to address joints and pay attention to our tendons. When we take a joint through its full range of motion we maintain (and eventually increase) the range, warm up tendons, improve proprioception and preserve tendon elasticity. The more you do this routine, the less you will need it. This is because you will improve body awareness and get a better understanding of which exercise you will each day.
3a. GETTING HARDCORE
Let's get to the 'core' of these exercises! Although it is important to have a strong abdominal wall, it is even more important to have a reactive 'core'. Now it is time to take a step back to move forward. Build a solid foundation and everything else will become easier. Posture, position and execution are key in this chapter!
3b. GETTING HARDCORE - BONUS ROUND!
Have some fun while getting strong! How to keep good form. After isolation it is time for integration!
4. GIVE ME STRENGTH!
Use your own body weight to build strength. Besides some classic exercises like the squat, we will show you how to prepare for multi directional loads that your body gets to endure whilst running and in daily life. Unexpected movements happen every day, so we want to prepare as well as we can for them.
5. MAD ABOUT MOBILITY
The most common tightness in runners? Ankles, Hamstrings, Quads, Upper back, to name a few... Get them mobile. Use it or lose it!
6. BRING YOUR SKILLS
With these 'Pose Method' inspired running drills we want to re-activate our hamstrings, improve tendon elasticity, make a 'softer' landing and bring the point of landing closer underneath our centre of gravity.