How to Implement Our Warm Up Routine Into Your TrainingApril 14, 2025After an easy jog (according to your schedule) and light stretch, these drills will help prevent injuries, improve your running form, and increase speed. Please review the 7 videos below for descriptions of each. After each drill you should run the remaining distance to cover 100 meters so that when the 7 drills are complete you will have run 7×100 meters (exercises included). Then finish up your warmup with 3×100 meter strides. The 100 meters should be at your 1500 meter pace. Give yourself at least 30 seconds recovery (feel free to take up to 1 minute if desirable). Please review the video below for a description of a stride. We suggest you perform these drills and strides prior to all track workouts or tempo runs.
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Drills & Warm Up Routine
Coach Tom will be one of the featured presenters at this year's ATM Race Expo, Presented by Dell Federal. He is scheduled to speak at 4:15pm on Friday, October 22. Please check here for all the details and other information about the Expo.
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Army Ten-Miler
Quad StretchMay 13, 2019
You might notice that the front of your thigh gets sore after a hilly run or after a week of increased mileage. That soreness you feel is the 4 quadriceps muscles that make up the front of the thigh. Stretching them out will help in the recovery process.
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Whole Body Workout
Single Leg SquatMay 14, 2010We cannot overemphasize the importance of this exercise. It strengthens the hamstrings, glutes, and quadriceps. Being on just one leg also challenges your balance. Maintain good posture and remain as steady as possible throughout the motion.
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Whole Body Workout
Foam RollerMay 06, 2010Using the foam roller might hurt a little at first, but keep at it! Over time, you will see what a difference this "self massage" technique can make. Foam rollers are a runner's best friends!
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Whole Body Workout
Leg SwingsMay 07, 2010This can be fun exercise, but don't just swing your leg with abandon. Make each swing a deliberate motion and think about the muscles that you are activating. You'll strengthen your abdominals and stretch your hamstrings, pelvis, and hips in the process.
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Whole Body Workout
Calf StretchMay 08, 2010Runners need loose calves! A tight calf will cause the hamstring to tigheten...and a tight hamstring will cause glutes and hip rotators to overextend and tighten....That's why stretching the whole chain of muscles is so important.
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Whole Body Workout
Pretzel StretchMay 09, 2010When you do any exercise routine, it can be tempting to start compensating with your back. Avoid this at all costs! Try to remember the muscles that you are targeting in each exercise and AVOID relying on your back when it is not supposed to be used.
No matter how careful you are, your back will probably feel some tightness from the running and the whole body routine. Stretch it out as you are nearing the end of the exercises.
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Whole Body Workout
Hamstring StretchMay 10, 2019
Runners often complain of hamstring tightness. Avoid this problem at all costs! No muscles group is an island - over time tight hamstrings will cause your hip rotators and glutes to overcompensate and shorten. So stay on top of stretching this important muscle group!
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Whole Body Workout
PointersMay 11, 2010Also known as "bird dogs," this is a great overall core exercise. It not only strengthens the abs and back, but also involves the glutes and improves balance and stability.
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Whole Body Workout
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