Distance Running Skills and Strength - Balanced Movement Studio

Distance Running Skills and Strength

🏃‍♀️12 Weekly Workout Moves for Distance Running Skill, Strength & Form 🏃‍♂️
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Each workout we’ll focus on learning and incorporating a specific running form skill
(The Workout Move)
 into your training plan!

We recommend you do The Workout Move before each run that week as part of your warm-up.

PSST! If you find the “Workout Move” helpful — we’ve put together a full routine to compliment your distance run training, with 12 modules of easy-to-follow, targeted online workouts and drills to hone your trail running skills, strength, form, and fitness. 

Good for all levels of runners

Guided Progressions for a 12-20+ week training plan
→ Click here to sign up for the full program !


The Workout Moves:

Workout Move 1:  Wake Up Your Legs
Workout Move 2:  The Running Core
Workout Move 3:  Strength Into Motion
Workout Move 4:  The Core In Motion
Workout Move 5:  Do It On One
Workout Move 6:  Power on One 
Workout Move 7:  Tall and Balanced
Workout Move 8:  No More Pounding the Ground
Workout Move 9:  Light on the Feet
Workout Move 10:  Overcoming Training Fatigue
Workout Move 11:  Making It Feel Easy
Workout Move 12:  Relaxed and Ready


DON’T FORGET YOUR WARM-UP! A good warm up is critical for many reasons before each run.  The warm up routine below will form the foundation for each Weekly Move.


Workout 1: Basic Run Strength and Mobility I

Workout Move – Step Back Lunge


🔐Like this move? Want more? Click here to access the full Basic Run Strength and Mobility routine!

Workout Move – Wake Up Your Legs: Detailed Instructional Video


Workout 2:  The Running Core

Workout Move – The Running Person:


🔐Like this move? Want more? Click here to access the full The Running Core routine!

Workout Move – The Running Core: Detailed Instructional Video


Workout 3:  Strength into Motion

Workout Move: Walking Lunge


🔐Like this move? Want more? Click here to access the full Strength into Motion routine!

Workout Move – Strength into Motion: Detailed Instructional Video


Workout 4:  The Core in Motion

Workout Move: Plank with Hand Taps


🔐Like this move? Want more? Click here to access the full The Core in Motion routine!

Workout Move – The Core in Motion: Detailed Instructional Video


Workout 5:  Do It on One

Workout Move: Single Leg Forward Bend


🔐Like this move? Want more? Click here to access the full Do It on One routine!


Workout 6:  Power on One

Workout Move: Side Lunge to High Stand


🔐Like this move? Want more? Click here to access the full Power on One routine!


Workout 7:  Tall and Balanced

Workout Move: Heisman Lunge


🔐Like this move? Want more? Click here to access the full Tall and Balanced routine!


Workout 8: No More Pounding the Ground

Workout Move: Hop and Land, Pulling the Foot Back


🔐Like this move? Want more? Click here to access the full No More Pounding the Ground routine!

Workout Move – No More Pounding the Ground: Detailed Instructional Video


Workout 9:  Light on the Feet

Workout Move: Jump, Landing in a Crouch


🔐Like this move? Want more? Click here to access the full Light on the Feet routine!

Workout Move – Light on the Feet: Detailed Instructional Video


Workout 10:  Overcoming Training Fatigue

Workout Move: Foot Taps on Step


🔐Like this move? Want more? Click here to access the full Overcoming Training Fatigue routine!


Workout 11:  Making It Feel Easy

Workout Move: Butt Kick with Thigh Back


🔐Like this move? Want more? Click here to access the full Making It Feel Easy routine!

Workout Move – Making It Feel Easy: Detailed Instructional Video


Workout 12:  Relaxed and Ready

Workout Move: Dynamic Hamstring Walk


🔐Like this move? Want more? Click here to access the full Relaxed and Ready routine!