Squats and Deadlifts are key lifts for any runners strength program. Just like a running program: variety, specificity and progressive overload is important to adhere to in your strength program to become a stronger and more stable runner along with a reduced injury risk. This video demonstrates a selection of squats and deadlifts that are recommended to add into your program as the one key lift in a session each week. Our strength program for runners is designed with the following key deliverables: CIRCUIT ONE: 1a) Compound exercise: Squat or Deadlift (AS DEMONSTRATED IN THIS VIDEO). 1b) Leg accessory 1c) Upper posterior CIRCUIT TWO: 2a) Single leg unilateral 2b) Upper anterior 2c) Single leg unilateral 2d) Core focus IG: @run_vault FB: @runvaultshop E: shop@runvault.com.au SHOP NOW #roadtrailocr Coaching, training plans, workouts www.runvaultperformance.com.au IG: @runvaultperformance FB: @runvaultperformance #nothingsoftcomesoutofthevault Disclaimer: When doing these workout's in your own time or joining me, precautions are required to be taken as your health and safety is the most important. To avoid any injury or harm, you need to check your health with your doctor before exercising. By performing any fitness exercises without supervision like the workouts below, you are performing them at your own risk. See a fitness professional to give you advice on your exercise form. Run Vault Performance will not be responsible or liable for any injury or harm you sustain as a result of these workouts.

Improve your dynamic response and power in running with this workout split into three components. Good running form calls for dynamic response and power through the driving muscles. We need to be strong and responsive throughout every stage of our stride to avoid losing power or control. This is a workout focusing on the core and legs, designed for individuals that need to improve their speed throughout their stride by strengthening their hips, hip flexors, calves, hamstrings and lower core. 30 minute Runners workout Run through each set for 8 minutes with exercises back to back with a 2 min break between each set. SET ONE: LEG STRENGTH ENDURANCE Banded leg strength 1. Banded knee drives x 16 2. Crab walks x 24 3. Banded mountain climbers x 20-30 4. Banded hamstring extensions x 16 SET TWO: LEG EXPLOSIVE POWER 1. Single leg squat with jump x 12 2. Speed Skaters x 12 3. Box stomp with knee drive x 16 4. Lateral single leg hops x 16 SET THREE: CORE & HIP STRENGTH ENDURANCE 1. Butterfly situps x 16 2. Hand to elbow plank x 16 3. Glute off bench single or double leg lowers x 16 4. Banded deadbugs x 20-30 IG: @run_vault FB: @runvaultshop E: shop@runvault.com.au SHOP NOW #roadtrailocr Coaching, training plans, workouts www.runvaultperformance.com.au IG: @runvaultperformance FB: @runvaultperformance #nothingsoftcomesoutofthevault Disclaimer: When doing these workout's in your own time or joining me, precautions are required to be taken as your health and safety is the most important. To avoid any injury or harm, you need to check your health with your doctor before exercising. By performing any fitness exercises without supervision like the workouts below, you are performing them at your own risk. See a fitness professional to give you advice on your exercise form. Run Vault Performance will not be responsible or liable for any injury or harm you sustain as a result of these workouts.

Technique and proper movement are fundamental principles to your success in running. There is no perfect running form. Instead, there are basic mechanics in running that promote efficiency, performance and injury prevention. Book a Run Form Technique Session with Run Vault Performance today. In your personalised Run Form Technique Session with Run Vault Performance, your session will start with a warm including a jog and dynamic stretching to increase blood flow and have your body moving freely and comfortably. We will discuss in detail your current movement, form and history of running and exercise. During this warm up I'll observe how you move when jogging, running and in various planes. We then move on to a video analysis of your running, capturing your biomechanics using a purpose built app form of your frontal and saggital planes. These recordings are played back during your session to show you how you are moving and what changes we need to make. I'll explain the changes needed and reasons why they are important for you and your running. Once we identify areas to improve, we will then work through a series of drills and cues to correct your form, then record these run throughs with improvements made to see the changes and results. Your session will conclude with a discussion on your transition and strength requirements needed, then followed up with an email providing a summary of your session and access to your video content. Book a run form technique session with Run Vault Performance today! https://www.runvaultperformance.com.au/run-form-coaching IG: @run_vault FB: @runvaultshop E: shop@runvault.com.au Coaching, training plans, workouts www.runvaultperformance.com.au IG: @runvaultperformance FB: @runvaultperformance

Plyometric exercises, also known as jump training or plyos, are a type of high-intensity workout that involves explosive movements such as jumping, hopping, and bounding. These exercises primarily target the muscles, tendons, and nervous system, and provide several benefits: Increased Power: Plyometrics enhance muscular power by improving the rate of force production. The rapid and forceful contractions involved in plyometric exercises help develop explosive strength, which is essential for activities requiring quick bursts of power like sprinting, jumping, and throwing. Improved Strength: Plyometric exercises engage both the fast-twitch and slow-twitch muscle fibres, leading to improved overall muscle strength. The movements require muscles to generate maximum force in a short period, leading to gains in strength and muscle development. Enhanced Athletic Performance: Due to their focus on explosive movements, plyometric exercises are widely used to enhance athletic performance. Athletes from various sports, including basketball, soccer, volleyball, and track and field, incorporate plyometrics into their training routines to improve speed, agility, jumping ability, and overall performance. Increased Vertical Jump: Plyometric exercises specifically target the muscles involved in jumping, such as the quadriceps, hamstrings, glutes, and calves. Regular plyometric training can lead to significant improvements in vertical jump height, making it a valuable tool for athletes who need to excel in sports requiring jumping or leaping. Better Bone Density: The high-impact nature of plyometrics, with its rapid loading and unloading of the bones, can stimulate bone growth and increase bone density. This makes it a beneficial exercise for preventing osteoporosis and promoting healthy bones. Improved Coordination and Agility: Plyometric exercises require precise coordination between muscle groups, as well as the ability to absorb and generate force quickly. Regular plyometric training can improve neuromuscular coordination and enhance agility, leading to improved overall movement quality. Time Efficiency: Plyometric exercises are typically intense and can be completed in a short amount of time. This makes them ideal for individuals with busy schedules who want to maximise the effectiveness of their workouts in a limited timeframe. Fat Burning: The explosive, full-body movements involved in plyometric exercises can elevate heart rate and increase calorie expenditure. Incorporating plyometrics into a well-rounded fitness routine can contribute to weight loss and fat burning. It's important to note that plyometric exercises are high-impact and place significant stress on the joints and connective tissues. Therefore, it is crucial to learn proper form, progress gradually, and ensure a suitable fitness level before incorporating plyometrics into your routine. Consulting with a fitness professional or trainer can help you design a safe and effective plyometric training program tailored to your goals and fitness level. Want more out of your training and racing? Run Vault Performance is here for you, no matter what corner of the globe you are in Coaching, training plans, workouts www.runvaultperformance.com.au IG: @runvaultperformance FB: @runvaultperformance #nothingsoftcomesoutofthevault Disclaimer: When doing these workout's in your own time or joining me, precautions are required to be taken as your health and safety is the most important. To avoid any injury or harm, you need to check your health with your doctor before exercising. By performing any fitness exercises without supervision like the workouts below, you are performing them at your own risk. See a fitness professional to give you advice on your exercise form. Run Vault Performance will not be responsible or liable for any injury or harm you sustain as a result of these workouts.

Banded accessory exercises should be a staple routine in any athletes training program. They target your power driving muscles both for off the mark efforts and endurance. These toe taps burn up the legs quick and work the full length of your legs, including glutes, hips and core. We add accessory or band work exercises within our strength lifting programs to keep the muscles engaged and active between sets. These exercises can also be done as a stand alone session throughout the week. If you are new to this movement or have knee/hip issues, start with a band wrapped around your legs just above your knees and hold on to a structure for stability. We prefer the band to be around the ankles for a full leg workout. Here we are toe tapping around the world to give every bit of the leg some love and attention. Coaching, training plans, workouts - RUN VAULT PERFORMANCE www.runvaultperformance.com.au IG: @runvaultperformance FB: @runvaultperformance #nothingsoftcomesoutofthevault Online and instore runners shop - RUN VAULT IG: @run_vault FB: @runvaultshop E: shop@runvault.com.au SHOP NOW #roadtrailocr

Keep these drills in your weekly routine to continually improve your running form, becoming a fast and efficient runner. Whether you are a short or long distance runner, these drills are designed to engage key components of your body to help you run longer, faster and stronger. Running form corrections and improvement comes from more than just a few drills. These need to be repeated and worked on consistently, as well as doing specific run related exercises to build strength and endurance with movement through your sagittal, vertical and transverse planes as well as strengthening your posterior chain. In this article Jamie demonstrates essential running form drills for you to become a strong and efficient runner. A full video displaying the technique required to perform the drills is on our youtube channel and at the bottom of this article. Warm Up : Before getting started in these running drills, we recommend warming up with a light jog, dynamic stretching and run throughs. This promotes blood flow to the muscles we are looking to work so that you achieve the best range and reduce the chance of any injury. Drill #1 - Run With High Knees Focus on a quick transition from one foot to the other similar to running. While firmly planting your support foot on the ground, bring your thigh up breaking through the vertical plan with your foot underneath your hip. As you lower your foot with speed, begin to lift your other foot off the ground focusing on flexion through your hamstring then power in your hip. Drill #2 - A Skips, Skipping With High Knees Just like running with high knees, except this time you will skip/hop on the leg before driving the knee up high. Drive your knee up forcefully, the force you generate will build momentum driving you up off the ground. Do a small skip, landing on the the same foot before bring the foot in flight back to the ground. Make sure you are landing on your mid to forefoot, allowing your calf and achilles to load and assist in the driving force needed to bring the knee up high. Drill #3 - B Skips, Skipping with High Knees and extension Just like the “A” skip, except after driving the knee up, extend the knee forward to full extension. The knee joint will snap back in reaction to the extension, then drive the foot and leg back down with your glutes and hamstrings, pawing your foot to the ground. Drill #4 - Long Stride Bounds with High Knees This drill improves power and efficiency. It is exaggerating your run with lots of vertical and horizontal displacement. Try performing on an incline to improve your uphill running strength. Drill #5 - Butt Kicks Bring the heel of your support foot up directly towards the bottom of the glutes or top of the hamstrings by using the strength in your hamstrings. Bring the knee forward so the heel is not tracking too far behind the body. Drill #6 - Hops with side steps Running is primarily performed in the sagittal plane, but stabilising also occurs in the frontal plane especially for trail runners, adventure racers and obstacle course racers. Side steps require adduction/abduction and coordination and core strength. Hop on one foot then jump sideways, landing on the opposite foot. As soon as your foot weight bears, performa skip then jump sideways in the opposite direction. Drill #7 - Carioca Drill, Grapevine Although most running is performed in the sagittal plane, Stabilising is also required in the frontal plane. The carioca or more commonly known as the grapevine drill is a motion requiring adduction/abduction strength, balance and coordination. Cross your trailing leg in front and then behind as you continue in the sideways direction. As you face the same way, move in the opposite direction. Not only is this beneficial for trail running, you will find benefit in this drill in any type of running journey and race.   About the author. Jamie is head coach at Run Vault Performance. He is a qualified Personal Trainer and Accredited with Athletics Australia. Jamie delivers tailored run programs to individuals across Australia and overseas and also offers one on one run form review in person and virtually. He also competes in road, trail and obstacle course races and is the 2021 and 2022 True Grit 24 hour obstacle course racing champion. Reach out to Jamie or the team at Run Vault Performance to discuss your run and performance goals. Coaching, training plans, workouts www.runvaultperformance.com.au IG: @runvaultperformance FB: @runvaultperformance #nothingsoftcomesoutofthevault

The Posterior Chain refers to the structures at the back of the leg and spine, from head to toe. The main muscles that make up the Posterior Chain are the calf muscles, hamstrings, glutes, lats, the erector spinae and deltoid muscles. These are the muscles that propel you forward as your run. They are big powerful muscles that compliment running and any activity that require jumping and changes of direction. The stronger your posterior chain, the better you perform and also results in a decreased rick of injury. You can train your posterior chain many ways. In this video below I’ll show you how to train your posterior chain in your upper body at home, with a band. Training your upper body for running will help improve your posture, helping you maintain an upright position while you run even when you become tired. Let’s take a look at some recommended exercises I do at home using a band for your shoulders and back. I also incorporate the arms into this workout too. Standing Upright Row Single Arm Compound Row Standing Pull Down Single Arm Lateral Raise Tricep Extension with Shoulder Mobility Back Extension Single Straight Arm Raise Disclaimer: When doing this workout in your own time or joining me, precautions are required to be taken as your health and safety is the most important. To avoid any injury or harm, you need to check your health with your doctor before exercising. By performing any fitness exercises without supervision like with this video, you are performing them at your own risk. See a fitness professional to give you advice on your exercise form. Run Vault Performance or the instructor in this video will not be responsible or liable for any injury or harm you sustain as a result of this video. Let us know what you think by commenting below! Subscribe to stay connected with more workout videos to follow along. www.runvault.com.au IG: @run_vault FB: @runvaultshop #nothingsoftcomesoutofthevault

Downhill Running Technique and Strength Training Running downhill can be your best friend or worst nightmare in a race. It's usually not until some time into your running journey that you become aware of the work needed in running downhill. Improper technique and lack of training (both on the slopes as well as in the gym) can dramatically affect your time in a race and recovery from a training run, especially in the quads, glutes and core. Check out our full article over at https://www.runvaultperformance.com.au/post/downhill-running-technique-and-strength-training Running at speed downhill is a real skill and you're able to make up a lot of time in race, you may even be able to put in an attack on opponents to make up places. Disclaimer: When doing this workout in your own time or joining me, precautions are required to be taken as your health and safety is the most important. To avoid any injury or harm, you need to check your health with your doctor before exercising. By performing any fitness exercises without supervision like with this video, you are performing them at your own risk. See a fitness professional to give you advice on your exercise form. Run Vault Performance or the instructor in this video will not be responsible or liable for any injury or harm you sustain as a result of this video. Let us know what you think by commenting below! www.runvault.com.au IG: @run_vault FB: @runvaultshop E: shop@runvault.com.au SHOP NOW #roadtrailocr Coaching, training plans, workouts www.runvaultperformance.com.au IG: @runvaultperformance FB: @runvaultperformance #realpeoplerealresults

Target: Erector spinae, rectus abdominis and transverse abdominis Instruction: Start in a standard plank position which is your forearms are on the ground with a 90 degree bend in your elbows, directly under your shoulders. Your body is a straight line and parallel to the ground with your toes on the ground. Whilst keeping your core stabilised, raise your left arm reaching out to the front of you then lower back to the original position. Repeat with your right arm, then raise your right leg, raise your right leg behind you then lower. Repeat with your left leg. Continue around your body for a set amount of reps or for time. Check out the full core write up at www.runtribe.com.au IG: @_runtribe_ FB: @runtribeshop E: shop@runtribe.com.au