Familiarize yourself with these key principles. This is a great resource to review frequently to help guide you with training and growth as an athlete and person.

Running form is very individual but there’s some cues that can possibly help improve efficiency and relax the body during movement. This type of deliberate practice over seasons can help you find your most efficient way to move and reduce your risk of injury. These 8 running cues are a great place to start.

Running form drills are to be completed a couple of times per week, usually before starting workouts and races. Each drill targets specific muscle groups to improve movement patterns, coordination, balance, proprioception, range of motion and possibly running efficiency. Each exercise can be done for about 30-40m.

Having a prepared race day warm-up can effectively warm the body up, lower nerves and increase performance. Practice this warm-up routine in time trials or at least once a month during a normal workout to figure out what works best for you and if any adjustments need to be made.

Having a prepared race day warm-up can effectively warm the body up, lower nerves and increase performance. Practice this warm-up routine in time trials or at least once a month during a normal workout to figure out what works best for you and if any adjustments need to be made.

Beginner Precision and Strength Days are to be completed 2 times per week year-round. The purpose is to improve movement patterns and reduce the risk of injury.

Race day nerves and moving past disappointing performances can be very challenging when we have a lot of chatter and negative thoughts. Practice these tools throughout training and on race day to reduce chatter and perform better.

Sports psychology plays a vital role in enhancing performance. Improving an athlete’s concentration, confidence, emotional, control, communication and commitment can lead to improved performance. Below are some Sports Psychology techniques you can apply to your training.

If you’re interested in furthering your knowledge or improving your overall well-being we recommend these books to read.

Heat and humidity can increase the stress on the body when running. The heat increases the intensity or effort of the run which results in higher heart rates. The chart below can help you adjust pace during continuous runs and races when the temperature and dew point are less than ideal.

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