"Labor Day Workout"

With a lot of 5k and 10k runs coming up this fall we wanted to do a small series of videos on running mechanics. We had the privilege of sitting down with the head coach for SIUE men and women’s track and field program Eileen McAllister. She had some great tips on distance running and sprinting. Here is part one of the conversation in which Eileen discusses heel striking and demonstrates proper leg movement. If you struggle with shin splints, this will definitely help, pay extra attention to where she demonstrates the snap back.

Warm Up (NFT):

  • Spiderman Complex
  • Dead Bug (1 Min.)
  • 100 Jump Rope
  • 20 Hip Swings each leg(Front 2 Back/Side 2 Side)
  • Dead Hang from bar (10 sec.)

Met-Con (20 Min. Time Cap):


  • 100 Burpees
    * Start workout with 5 DB Thrusters *
    * OTM complete 5 DB Thrusters *
    * Squat to box if necessary *
    * 20#/10# for weight on thrusters *
    * 20 min. time cap *

Mobility (2 Min. Each Side):

  • Banded Shoulder Distraction