Three dynamic stretches for the calf muscles, shin muscles, and ankle tend
A static stretch for the back muscles
A static stretch for the quadriceps, or quads
A static stretch for the Iliotibial Band, or IT Band
A static stretch for the hip flexors
A two-part static stretch for the calf muscles and Achilles tendons
A static stretch for the gluteal muscles, or glutes
Complementary static stretches for the abdominal muscles, lower back muscles, shoulders, and hip joints
A static stretch for the inner thighs, hips, and groin
A static stretch for the triceps muscles, side abdominals, and latissimus dorsi, or lats
Two static stretches for the posterior deltoid muscles, triceps muscles, shoulder muscles, and latissimus dorsi, or lats
A strength training exercise for the pectoral muscles, core muscles, anterior deltoids, posterior deltoids, and triceps
A strength training exercise for the abdominal muscles
A strength training exercise for the quads, glutes, hamstrings, and core
A strength training exercise for the quads, hamstrings, and glutes
A strength training exercise that increases the strength and endurance of muscles in the chest, arms, shoulders, and core
A dynamic stretch for the lower and upper back muscles
Form 101 is a five segment series explaining the fundamentals of good running form. This segment covers the importance of teaching good form and six guidelines for approaching form training.
Runners must develop a full range of fundamental athletic skills in order to perform at their highest levels and avoid injury.
A dynamic stretch for the hamstrings and back muscles
Good posture is an important element of running form that helps runners move more efficiently, avoid injury, and have a positive mental outlook.
This segment focuses on elements of the leg movement that lengthen the running stride and increase turnover for faster running, and that promote comfortable, injury-free running.
A two-part dynamic stretch for the neck muscles and shoulder muscles
A pacing exercise that establishes a baseline for each runner's fitness level and pacing skill, and provides an opportunity to practice pacing and monitor progress
The arm swing is critically important for stabilizing the body when running. It is also an area where runners can often make major efficiency improvements.
A form exercise that promotes running on the balls of the feet and quick turnover
A two-part dynamic stretch for the hip flexors, hip extensors, hip adductors, and hip abductors
A pacing exercise that teaches runners to adjust their effort and speed to match their goal pace
A form exercise that teaches the fundamentals of efficient arm swing
A form exercise that teaches and reinforces efficient running technique
A dynamic stretch for the calf muscles.
A relay game that develops physical fitness, general athletic skills, and form skills
A pacing exercise and fun team competition that trains runners to identify the effort it takes to run at their goal race pace and teaches them how to monitor their speed
A form exercise that teaches runners to relax their jaw muscles and face muscles
A form exercise that strengthens the hamstrings and trains them to contract forcefully as the feet strike the ground
A dynamic stretch for the pectoral muscles, upper back muscles, shoulder muscles, and upper arm muscles
A game that improves overall fitness, athletic skills, and key elements of the running stride
A pacing exercise that tests runners' ability to run at a consistent or “even” pace and hones their skills for judging and controlling their own pace
A two-part form exercise that improves balance and joint stability, and develops power in the hamstrings and hip extensors
A form exercise that teaches the importance of the arm swing, especially for hill-running, and promotes improvements in arm technique and arm power
Two static stretches for the hamstrings
A game that improves speed, endurance, and pacing skills
A pacing exercise that teaches runners how much energy they need to sustain different paces and trains the body to control and respond to changes in speed
A form exercise that encourages runners to avoid plodding, land softly on the balls of the feet, and run with upright posture and fluid arm swing
A form exercise that improves coordination and agility, as well as stretches and strengthens muscles in the hips, groin, and abdomen
Two dynamic stretches for the legs, torso, and arms
A game that combines friendly competition with high-intensity running to improve runners' speed, anaerobic endurance, agility, and power
A pacing activity that teaches running at a controlled pace and develops the ability to surge
A form exercise that develops strength and endurance of the hip flexors and quads and stretches the hip extensors
A form exercise that develops powerful push-offs and greater knee lift; trains the body to use the elastic energy stored in the muscles and tendons; and develops strength, power, and endurance of...
Three dynamic stretches for the calf muscles, shin muscles, and ankle tendons
A form exercise that reinforces strengths and eliminates weaknesses in runners' techniques
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New York Road Runners
NYRR Running Annex:
322 Columbus Avenue
New York, NY 10023
156 West 56th Street, 3rd fl.
New York, NY 10019
Hours of Operation
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