Running Technique - Part 1 Proper Leg Movement

Written By Nate Sagez
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.

Warm Up: 

AMRAP x 7 Minutes:  

  • 10 Slam Ball Deadlift 

  • 5 Inch Worms 

  • 100m Jog/ Row

Performance: 3 sets: 

  • 8/8 Single Leg DB Deadlifts 

  • Superset with 8-10 Weighted push ups 
    *push ups can be weighted with vest, plate or chains 

For Time: 
21-15-9 

  • DB Deadlifts 

  • Up Downs 

right into..

15-12-9 

  • DB Deficit Push Ups 

  • Box Jumps 


Fitness: 3 sets: 

  • 8/8 Single Leg Deadlifts 

  • Superset w/ 8-10 push ups or db bench/floor press 


4 sets: 

  • 200m 

  • 16 Alternating DB Step Up* 

  • 12 Ring Rows 

  • 8 Alternating DB Snatch (30/20)
    *Single DB held in front 
    -rest 1 minute between sets

Finisher: 

2 sets Tabata Format 
:20 on/ :10 off 

  • Sit ups 

  • Bicycle Crunches 

  • Shoulder Taps 

  • Hollow Hold

Nate Sagez
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Running Technique Part 2 - Proper Arm Movement
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