What is the Run of the Day?
To help runners of all fitness levels establish a consistent running routine long-term, Coach Brandon has developed a 365-day program grounded in running fundamentals. The Run of the Day will update daily so you know exactly what to do. Sound interesting? Visit the Turkey Trot Group from your mobile device to build a running routine you can stick to!
Jump ahead to another section!
- Pre-Run Activations and Drills
- Post-Run Stretches
- Hurdle Routine (increase your stride length)
- Agility routine (add pep to your step)
- Run of the Day Glossary
Track Your Progress
The Run of the Day will include a mix of pre and post-run activations, interval sessions, hill repeats, long runs, tempo runs, recovery runs, and rest days. (Yes, rest days are included because resting is as important as running.) Download our free training log to help you track your progress!
Why Are Running Fundamentals Important?
Activating your muscles before you run can help improve your performance, especially over time. Meanwhile, a good cool-down stretch can help transform your recovery time. Together, these fundamentals can help make running more sustainable and enjoyable.
Pre-Run Activations and Drills
Complete this routine before your run. Spend one minute performing each activation (more advanced runners can repeat the circuit twice), followed by 20 seconds of each drill.
| Pre-Run Activations | Pre-Run Drills |
|---|---|
| 1. Bear Crawls 2. Glute Bridges 3. Plank 4. Squats 5. Supermans 6. Push Ups 7. Lateral Leg Lifts (each side) 8. Burpees 9. Reverse Lunges | 1. A Skips 2. A March 3. Butt Kicks 4. B Skips 5. High Knees 6. Sweepers |
Post-Run Stretches
Help your body recover with some cool-down stretches. Stretching after a run may help you recover faster and feel stronger on your next run. Aim to spend approximately 15 minutes stretching after you run. Perform each movement below for 1 minute each. Spend an additional 4 minutes working on something that might be particularly challenging ie. calf massage, IT band roll out, etc.
- Scorpions
- Downward Dog
- Happy Baby
- Ankle Rotations
- Calf Stretch
- Quad Stretch
- Adductor Stretch
- Pigeon Pose
- Seal Stretch (Cobra)
- Arm Circles (forward and backward)
- Side Bends
Want to help increase your stride length?
Aim for improved hip function with the hurdle routine below. Try each of these moves for 20 seconds each.
Hurdle Activation
- Walkovers
- Over Under Left
- Over Under Right
- Scissors Left
- Scissors Right
- Hurdle Slides Left
- Hurdle Slides Right
- Skip Through
Ready to add a pep in your step?
Give the agility routine below a try. Do 20 seconds of each movement.
- Lateral Quick Feet
- Lateral Hop
- Scissor Steps
- 4 Point Hop
Run of the Day Glossary
Mileage: The aerobic activity you complete in a week, month, or year.
Intervals: A running workout typically alternates between two paces/efforts.
Hill Repeats: A running workout typically requires running hard up the hill and then jogging/walking down the hill.
Strides: These are best-considered sprints at 70-80% max speed, focusing on form versus all-out speed.
Tempo: A running workout typically involves a sustained effort (without rest) over a given distance or time domain.
Speed Reserve: A running concept that explains the difference between your max speed and your ability to sustain an aerobic effort over time. i.e., It would be very difficult to run a 6:00 kilometer if your 500-meter best is 3:00.
Have a question about the Run of the Day? Ask Coach Brandon in the Turkey Trot Group!
Please note: This blog is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.
