Day 2: REBUILD Your Running Foundation (Run Faster Without Pushing Harder Challenge)

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It’s Day 2!  Just the fact that you are here means that you are an ACTION TAKER, and if there’s anything I know from all my years of coaching - Action Takers get results! Just showing up and being willing to try something new is the best first step to achieve anything in your life.  

Yesterday was all about RECOGNIZING where you are right now and what has gotten you to this place.  Before we move ahead, it is critical to get very clear on this, break it down, own it, and take responsibility for it.  And remember, taking responsibility is not the same as blame.  Responsibility does not mean blame.  It means recognizing that the results that we have in our lives are a reflection of the thoughts and beliefs we have chosen and the actions that we have or have not taken.  

That's the best news ever because that means if you want a different result, you just have to choose to think and act differently! 

If you missed yesterday's training session, you can catch the replay inside our challenge FB group here or on our challenge access page here.  

 On to Day 2!


Today we are going to start to REBUILD your foundation by assessing your strength.  A very common mistake that many frustrated runners make is to think that running is just about running and that to get better as a runner, you just have to run more.  They don’t realize that you need to have a plan that includes other things besides running that will help you achieve your goals.  This often leads to those aches and pains that always seem to act up when you start to increase your mileage, making you think that you can only run 5 or 6 miles because your knee won’t let you go any further, or those nagging injuries that don’t seem to go away even after time off.

One of the most important factors that we need to include as runners is strength training.  We need specific muscles to support us as we run, and when there are weaknesses in these areas, many runners end up with aches, pains, and injuries.  Today, you are going to assess a few critical areas to see if you can find any weaknesses that you can improve upon.


Download the guide or use a separate sheet of paper to record your results: 

Single Leg Sit to Stand Test: Sit in a chair of normal height so that your knees are bent to about 90 degrees.  Stand up from the chair using only one leg (and no hands!).  See how many repetitions you can do on each leg (max 30).  

Single leg Calf Raise Test: Stand on one leg with your knee straight.  Lift your heel and raise up onto your toes.  Slowly return the heel to the ground.  Repeat and record how many repetitions you can do on each leg (max 50). 

Side Plank Test: Assume the side plank position.  Hold as long as you can without allowing your hips to drop.  Record how long you were able to hold it with good form (max 90 seconds).