Program Overview | How to Get Started | Breaking it Down | FAQ | Contact us!
8 weeks of easy-to-follow, targeted online workouts and drills to hone your trail running strength, skills, and fitness
A perfect companion to your training for the Little River Trail Runs on January 19, 2019
Program Overview
Week 1: Basic Strength for Trail Running
Week 2: Climbing the Hills
Week 3: Descending Uneven Terrain
Week 4: Following the Line of the Trail
Week 5: Smooth Cornering and Changing Directions
Week 6: Trail Cadence
Week 7: Agility on Rough and Slick Terrain
Week 8: Race Prep — Putting It All Together!
How to Get Started
STEP 1: Sign up for the workouts through our Vimeo On Demand Page. The button on the page looks like this:
STEP 2: Once you're registered, click the "RECEIVE UPDATES" button and enter your email address. This will allow us to gather your email address as a subscriber so we can keep you posted on recent news and features. This will also allow Vimeo to notify you automatically every time we put out a new video.
STEP 3: Download and print out a copy of our Mindful Movement Practice Log. This is optional, but we think it's a great tool for keeping track of your progress.
STEP 4: Request to join our special Balanced Movement Online Facebook group: this as a private group where we'll post updates and discuss the current weeks’ workout with our physical therapists, trainers, and like-minded athletes. Maybe you’ll make some friends, training partners, and “accountabili-buddies” in the process!
STEP 5: Head back over to our Vimeo On Demand Page and familiarize yourself with the page format. All the workouts are listed numerically (see the screenshot to the right.)
Begin by watching the Introduction Video (#1) The subsequent videos are broken up by each weekly module. Each weekly workout will have a "Goals" video, a "Workout" video, and a "Objectives and Rationale" video. The videos will walk you through the process step-by-step.
STEP 6: Jump on in! Try a workout, ask us questions, and give us your feedback (either direct emails or via the Facebook group)
"Breaking it Down"
Do you have a question about technique, purpose or application of an exercise? Send it to us and we will be happy to Break It Down for you.
How to use a Breaking It Down video
Week 1 "Breaking it Down" videos:
Step Ups:
Bicycle Legs Runner's Crunch:
Running Bridge
Mountain Climber Plank
Walks with Bands on Ankles