Butt kicks do more than just stretch your quads, they help prepare them to stay strong and active throughout your run. This drill targets the front of the thigh, which plays a key role in knee lift and running speed. Quads often fatigue late in long races, making it harder to lift your feet and maintain form. Butt kicks help keep these muscles flexible, engaged, and ready to power you through the finish line, without the shuffle! Watch on YouTube. 

Your run stride should feel strong and springy - that’s where bounding comes in. This explosive drill focuses on developing power through your stride by exaggerating your running motion. Bounding strengthens your glutes, hamstrings, and calves while improving coordination. It teaches your body to push off the ground with more power, translating into a more efficient, faster, and stronger running stride. Watch on YouTube. 

Think quick and high: “As high as you can, as fast as you can.”  That’s the rhythm behind the high knees drill. This dynamic movement fires up your hip flexors, activates your core, and improves leg turnover - all while reinforcing powerful knee drive. When done consistently, high knees help translate speed and efficiency directly into your running form, making your stride more explosive and controlled. Watch on YouTube. 

Just like toe walking strengthens your calves and feet, heel walking shifts the focus to the front of the lower leg - specifically the shin muscles. This drill activates the tibialis anterior, a key muscle for foot control and stability during running. Regularly practicing heel walking can help improve ankle mobility, reinforce proper foot mechanics, and play an important role in preventing shin splints, a common issue among distance runners logging serious miles. Watch on YouTube. 

Think 100-meter strides are only for sprinters? Think again. Whether you train for the 5K, 10K, half marathon, or a full marathon, strides are one of the simplest and most powerful tools you can use to become a stronger, more efficient runner.

Strides teach your body how to run fast with good form. Each short burst is a chance to focus on posture, turnover, and speed. Done consistently, they reinforce better mechanics that carry over into your easy runs, tempo workouts, and race day performance.

They’re short. They’re fun. And yes, they work! Watch on YouTube. 

Strong calves and resilient feet are important for distance runners aiming to finish a race efficiently and injury-free. The toe walking drill is a simple yet powerful way to activate the small stabilizing muscles in your feet while also strengthening your calves. Incorporating this drill into your warm-up or strength routine can improve foot control, enhance push-off power, and support better running mechanics from the ground up. Watch on YouTube. 

Major milestone:

Age 51: Baltimore Half Marathon, goal 2:30:00, chip time 2:28:57. First race in almost 10 years! Also very first race over 10k that I did not walk a single step!

What is the secret to your success?

Coach Tom, and sticking to the plan. I didn't miss a single workout, which was so easy with Coach Tom guiding me the whole way!

What is the biggest obstacle to reaching your goals and how do you get over it?

I wasn't a morning runner, but I work late so I had to make myself get up and go early, often before daylight. Totally worth it though!

What is the most rewarding part of training?

Feeling strong and having increased endurance. Watching the paces drop, and knowing I can continue to get faster into my 50s and beyond!

What advice would you give to other members of the Runcoach community?

Listen to your coach! They know what they are doing, and are amazing!

Anything else you would like to share?

I am running a 10k in 3 weeks, and even though I told myself I would never run another full marathon after my last 2 were close to 6 hours, I signed up for a race in April and I am dying to start training for it.

What feedback would you offer on the Runcoach experience?

This is the best training program/coach I have ever had! Could not be more happy!

Visualization is a powerful tool that can help runners improve focus, confidence, and performance. This simple, step-by-step guide shows you how to use visualization to improve training and tackle races with a stronger mindset.

Step 1: Find a Quiet Space

Pick a quiet place where you can relax and focus. This could be a room at home or a peaceful spot outdoors. The goal is to avoid distractions and make sure you can concentrate. Put your cell phone aside and set to Do Not Disturb.

Step 2: Close Your Eyes and Breathe 

Sit or lie down comfortably and close your eyes. Take a few deep breaths - breathe in through your nose, hold for a second, then slowly breathe out through your mouth.

Step 3: Relax and Clear Your Mind

Let go of any stress or distracting thoughts and relax your body. Release tension in your shoulders, face, and hands. Focus only on your visualization.

Step 4: Set Your Intention

Think about what you want to visualize. Are you imagining your next training run or a race? Focus on a specific goal, like your pace, overcoming fatigue, or crossing the finish line strong.

Step 5: Picture the Details

Visualize the course you’ll run, the weather, and the surroundings. Imagine the sound of your steps, breathing, and any noises around you - the crowd cheering your name! Picture how your body feels – how your feet move, how your muscles work in unison with steady breath.

Step 6: Focus on Key Moments

See yourself standing ready, confident, and excited. Imagine yourself running smoothly at the right pace. Visualize overcoming tough spots, like hills or tiredness. See yourself handling them calmly. Picture yourself reaching the finish line strong.

Step 7: Imagine Positive Emotions

Feel the positive emotions that come with running  - pride, and satisfaction. These emotions help strengthen the connection between your mind and body.

Step 8: Plan for Challenges

Think about potential struggles, like tiredness or weather. Visualize yourself staying calm and adjusting your pace to handle them.

Step 9: Repeat Your Visualization

Practice visualization regularly, even on non-running days. The more you do it, the more natural it will feel during actual runs or races.

Step 10: End with a Positive Affirmation

Finish by saying something positive to yourself, like “I am strong” or “I am ready" or "I can, I will."  This helps reinforce confidence and strengthens your mental focus.

Major milestone:

I completed my first marathon and managed to qualify for the Boston Marathon 2026. I ran the Chevron Houston Marathon on January 19, 2025 finishing 4th in my age group with a time of 3:10.

What is the secret to your success?

I think this app helped me achieve this goal. Earlier this summer, I registered to run an 18 mile trail race in Colorado. I didn’t follow a plan and basically just tried to get in as many miles as possible. I ended overtraining and injuring myself unable to compete in that race. So I decided this time I would follow a plan.

What is the biggest obstacle to reaching your goals and how do you get over it?

My biggest obstacle is sticking to the schedule and keeping up with a job, housework, etc. If I am really not in the mood to work out, I take a day off. Getting right back to it the next day can also be another motivator. Even if I don’t run all the assigned miles, I at least get some in. Walk breaks also help to keep me motivated and on track.

What is the most rewarding part of training?

The most rewarding part is the feeling of getting stronger and faster. Running feels easier when you are in better shape.

What advice would you give to other members of the Runcoach community?

Just follow the plan. Be consistent and don’t worry too much about what everyone else is doing. I found myself comparing my workouts to what everyone else was doing but in I decided to trust in the plan Runcoach assigned to me.

Anything else you would like to share?

In the beginning, I had no idea what time I was capable of. I had originally predicted 4 hours for a marathon. I had never run that far and had no clue. Based off a 5k and my data, the app predicted I’d run a 3:15 and I thought no way. I finished with a 3:10. I am still shocked and happy.

Major milestone:

My milestone is ongoing. Keeping up with the schedule and staying as healthy as possible.

What is the secret to your success?

I would say my secret to success is I don’t give up easy. There is also determination, positive attitude and support from my family, especially my husband.

What is the biggest obstacle to reaching your goals and how do you get over it?

My biggest obstacle is sticking to the schedule and keeping up with a job, housework, etc. If I am really not in the mood to work out, I take a day off. Getting right back to it the next day can also be another motivator. Even if I don’t run all the assigned miles, I at least get some in. Walk breaks also help to keep me motivated and on track.

What is the most rewarding part of training?

Most rewarding part of training is finishing a run, keeping blood pressure and weight under control.

What advice would you give to other members of the Runcoach community?

Keep trying! It usually takes me about 3 weeks to see progress. Of course, that is sticking to the schedule more often than not.
It is okay to take a day off once in a while, especially if you don’t feel well or need sleep.
There are also different kinds of workouts, like bike, swim, yoga, pilates, strength training.

Anything else you would like to share?

I really like the quote “You get more compliments for working out than sleeping in!"

What feedback would you offer the Runcoach experience?

I really like the flexibility on the website. The schedule tells me what activity is scheduled, but I can also change it. It also lets me know if I am on track with mileage and XT workouts.