Week 1: Program Overview
  • Week 1: Program Overview
  • Self-Assessment Instruction
  • What do you know about Running?
  • Running Concepts Introduction
  • Drills and Exercises Introduction
  • Weekly Training Schedule Overview
  • Drill #1 - Springess Position
  • Drill #2 - The Running Pose
  • Drill #3 - Body Weight Perception
  • Week 1 Review
Week 2: Program Foundations
  • Week 2: Program Foundations
  • Basic Movement Fundamentals
  • Understanding Perception
  • Week 2 Training Schedule
  • Drill #1 - 2 Leg Hops
  • Drill #2 - Skip
  • Drill #3 - Toes In-and-Out
  • Drill #4 - Side-to-Side Pendulum
  • Drill #5 - Front Lunge
  • Week 2 Review
Week 3: Pose, Fall, Pull
  • Week 3: Pose, Fall, Pull
  • What is the Pose Method of Running?
  • How to Prevent Injuries
  • How to Run Faster
  • How to Run Longer
  • Week 3 Training Schedule
  • Drill #1 - Pony
  • Drill #2 - Timber Drill
  • Drill #3 - Timber Drill in Pose
  • Drill #4 - Running Backwards
  • Week 3 Review
Week 4: The Stride - Frame by Frame
  • Week 4: The Stride - Frame by Frame
  • Anatomy of a Stride
  • 6-Point Running Analysis
  • Week 4 Training Schedule
  • Week 4 Review
Week 5: Warm-Up and Cool-Down
  • Week 5: Warm-Up and Cool-Down
  • Warm-Up Routine
  • Flexibility vs Stretching
  • Week 5 Training Schedule
  • Drill #1 - Criss Cross
  • Drill #2 - Front-to-Back Pendulum
  • Drill #3 - Twist
  • Drill #4 - Face Down Hip Dips
  • Drill #5 - 2 Leg Hops Backwards
  • Lower Body Flexibility Routine
  • Week 5 Review
Week 6: Preventing Injuries
  • Week 6: Preventing Injuries
  • The Heel Strike
  • The Mid-Foot Strike
  • The Forefoot Strike
  • Week 6 Training Schedule
  • Drill #1 - Bodyweight Perception in Pose
  • Drill #2 - Foot Tapping
  • Drill #3 - Change of Support
  • Week 6 Review
Week 7: Running Faster
  • Week 7: Running Faster
  • Geometry of Running
  • Arm Pumping
  • Paw Back
  • Active Push-Off
  • Week 7 Training Schedule
  • Drill #1 - Timber Drill to Run
  • Drill #2 - Timber Drill to Run in Pose
  • Drill #3 - Wall Fall
  • Drill #4 - Wall Fall in Pose
  • Week 7 Review
Week 8: Running Longer
  • Week 8: Running Longer
  • Active Landing
  • Knee Drive
  • Pulling
  • Week 8 Training Schedule
  • Drill #1 - Kick Starter
  • Drill #2 - Elevated Front Lunge
  • Drill #3 - Seated Resistance Pull
  • Week 8 Review
Week 9: Common Injuries
  • Week 9: Common Injuries
  • How you get Injured
  • When most Running Injuries Occur
  • Week 9 Training Schedule
  • Drill #1 - Hands Clasped in Front
  • Drill #2 - Hands Clasped Behind
  • Drill #3 - Palm on the Lower Back
  • Drill #4 - Finger on your Belly Button
  • Week 9 Review
Week 10: Shoes and Surfaces
  • Week 10: Shoes and Surfaces
  • Running on Different Surfaces
  • Running Shoes
  • Week 10 Training Schedule
  • Drill #1 - Face Down Hip Dips with a Leg Up