Leapfrog Athletics

Racing this weekend? Be sure to Warm-Up, and remember: there is no award for winning the warm up. Warm up slow and do some build ups. Race Smart & Strong.

It is amazing how your results can change if you are coachable

Running is a process. There are steps that lead to a successful race. If you miss the steps, then you’ll miss the results.

Are you following a plan?

Is your plan effective??

What is the foundation of your plan???

How’s your knowledge of run form/fundamentals????

Do you how changes when Hills? It should be different as you go UP, get to the TOP, go DOWN and Run at the BOTTOM. Like and Follow and I'll write a Thread detailing how your RunForm changes for each part.

Running Hard should challenge you…

Running Hard isn’t always running fast

Running Hard isn’t always running long

Running Hard always demands focus…

Focus on Form
Focus on time/distance/interval
Focus on effort

Be Disciplined on your Hard Runs.

No time for the gym? Go for a run! 20 minutes is enough.

Walking uphill on the treadmill = Great Warm Up.

Running Hard should challenge you…

Running Hard isn’t always running fast

Running Hard isn’t always running long

Running Hard always demands focus…

Focus on Form
Focus on time/distance/interval
Focus on effort

Be Disciplined on your Hard Runs.

When in doubt find posture. Stand tall & breathe. Inhale confidence & exhale doubt.

Run Strong! 6 Run Fundamentals to Improve Run Form. Learn to Run Further & Faster (w/less injury)

Fundamentals in order of Importance:
1. Breathing
2. Posture
3. Arms/Shoulder Position
4. Stride
5. Pace Change
6. Recovery
Learn...Train...Workout

Run Strong! 6 Run Fundamentals to Improve Run Form. Learn to Run Further & Faster (w/less injury) While there is no wrong way to run, there is certainly an efficient way! This course will cover the 6 Run Fundamentals that every runner should know and practice:BreathingPostureArm PositionStridePace ChangeRecoveryYou'll find the reasons why each fundamental matters and workouts to specifically add...

You want to hills better??? Be sure you're engaging your Arms and Abs!

Run Strong! 6 Run Fundamentals to Improve Run Form. Learn to Run Further & Faster (w/less injury)

WHY???

WHY BREATHE BETTER?
WHY DOES POSTURE MATTER??
HOW DO YOUR ARMS EFFECT YOUR RUN???
WHY DOES YOUR STRIDE MATTER/CHANGE????
HOW DO YOU RUN FASTER/CHANGE PACE?????
HOW DO YOU RECOVER FASTER FROM RUNNING??????

Find your answers here:

Run Strong! 6 Run Fundamentals to Improve Run Form. Learn to Run Further & Faster (w/less injury) While there is no wrong way to run, there is certainly an efficient way! This course will cover the 6 Run Fundamentals that every runner should know and practice:BreathingPostureArm PositionStridePace ChangeRecoveryYou'll find the reasons why each fundamental matters and workouts to specifically add...

I'd rather 100 Miles than sit at a computer for 8 hours...

Sunday Run in the Rain...Refreshing for the Soul!

What is a ?

it's running with awareness of your whole body. Understanding that running is more than just your legs. And it's the ability to Adapt and make changes during your run.

over 40….

#1 Thing you can do to Improve:

Strength Train!

Body Weight Exercises and/or The Gym.

Remember: When & :

There is no award for winning the warm-up!

Warm up EASY...Warm Up the Legs, Lungs & Heart...

When it comes to the “80/20 Rule”

There is to much focus on the 80…

For the 80/20 rule to work you have to WORK HARD for 20% of your runs.

That hard effort is what creates the gains that you absorb with the 80%

Once Again: Running Slow IS NOT Always the Answer.

Morning miles make the day more productive.

If you want to you need to lift. Bodyweight Exercises are GREAT!

Push Ups
Sit Ups/Plank
Air Squats

Build Your Body and

Mental prep for a workout is just as important as the workout itself. Prepare your Mind & you Body will respond.

Be Deliberate with your . When building pace, go through a process, take steps with Breathing, Posture, Arms and Stride to Accelerate.

Don’t know the process? Comment here or send me a Direct Message, I’m happy to share:)

Run with good form and you’ll be able to run faster. It’s that simple.

When always remember inhale belly expands, Exhale belly to spine.

Learn to BREATHE.

Before you start a Race:

Stand tall & breathe.

Inhale confidence & exhale doubt.

Posture Matters, Look Strong and Then Race Strong!

Be Fearless!

Run Strong! 6 Run Fundamentals to Improve Run Form. Learn to Run Further & Faster (w/less injury)

When running always remember inhale belly expands, Exhale belly to spine.

Learn 3 ways you can change your breathing while

Run more Effectively
Run more Efficiently
Run more Easily

Learn better breathing (and 5 other run techniques) here:

Run Strong! 6 Run Fundamentals to Improve Run Form. Learn to Run Further & Faster (w/less injury) While there is no wrong way to run, there is certainly an efficient way! This course will cover the 6 Run Fundamentals that every runner should know and practice:BreathingPostureArm PositionStridePace ChangeRecoveryYou'll find the reasons why each fundamental matters and workouts to specifically add...

Run Strong! 6 Run Fundamentals to Improve Run Form. Learn to Run Further & Faster (w/less injury)

Take inventory often during your : Breath...Shoulders...Arm Position...Foot Strike.

Adjust as needed.



Want to Learn How?

Run Strong! 6 Run Fundamentals to Improve Run Form. Learn to Run Further & Faster (w/less injury) While there is no wrong way to run, there is certainly an efficient way! This course will cover the 6 Run Fundamentals that every runner should know and practice:BreathingPostureArm PositionStridePace ChangeRecoveryYou'll find the reasons why each fundamental matters and workouts to specifically add...

Form matters. Train to run on fatigued legs.

Remember: When & :

There is no award for winning the warm-up!

Warm up EASY...Warm Up the Legs, Lungs & Heart...

When trying for a Personal Best, you should expect some discomfort...if it was comfortable you would have already achieved it

Racing this weekend? Be sure to Warm-Up, and remember: there is no award for winning the warm up. Warm up slow and do some build ups. Race Smart & Strong.

Run Strong! 6 Run Fundamentals to Improve Run Form. Learn to Run Further & Faster (w/less injury)

WHY???

WHY BREATHE BETTER?
WHY DOES POSTURE MATTER??
HOW DO YOUR ARMS EFFECT YOUR RUN???
WHY DOES YOUR STRIDE MATTER/CHANGE????
HOW DO YOU RUN FASTER/CHANGE PACE?????
HOW DO YOU RECOVER FASTER FROM RUNNING??????

Find your answers here:

Run Strong! 6 Run Fundamentals to Improve Run Form. Learn to Run Further & Faster (w/less injury) While there is no wrong way to run, there is certainly an efficient way! This course will cover the 6 Run Fundamentals that every runner should know and practice:BreathingPostureArm PositionStridePace ChangeRecoveryYou'll find the reasons why each fundamental matters and workouts to specifically add...

Calling all Rhino Runners!

SEPTEMBER CHALLENGE!

50-50-50 Everyday!

50 Push-Ups
50 Crunches
50 Air Squats

Let’s

My September Health Goal:

Time Restricted Fasting…

Only allowing myself an 8 hour window to eat…
Feasting from 11am to 7pm
Fasting from 7pm to 11am

Curiosity has gotten me to commit to try! Let’s see what it’s all about!

JOIN ME! Let’s Feast & Fast Together!

Run Strong! 6 Run Fundamentals to Improve Run Form. Learn to Run Further & Faster (w/less injury)

There is a process for pace change that makes faster speeds more sustainable and thus enables us to run further at a faster pace. The key is to learn the process and then consistently apply it when doing speed workouts.

Learn the process here:

Run Strong! 6 Run Fundamentals to Improve Run Form. Learn to Run Further & Faster (w/less injury) While there is no wrong way to run, there is certainly an efficient way! This course will cover the 6 Run Fundamentals that every runner should know and practice:BreathingPostureArm PositionStridePace ChangeRecoveryYou'll find the reasons why each fundamental matters and workouts to specifically add...

Do you how changes when Hills? It should be different as you go UP, get to the TOP, go DOWN and Run at the BOTTOM. Like and Follow and I'll write a Thread detailing how your RunForm changes for each part.

Up early and active! Get the body moving:

Walk
Run
Air Squats
Sit Ups
Push Ups

Start Strong…BE STRONG

Fundamental #6: Recovery

What is "Recovery?"

Recovery is the process of resetting the body for better performance.

It's way easier to buy the superman T-shirt then it is to work on the superman physique.

Having confidence in your coach and your training plan is just as important as all the miles run and all the workouts done.