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Course curriculum

  • 1

    Welcome to the Better Runner Blueprint

    • Meet Your Coaches

    • How to Use this Course

    • Files and Links You Need

    • 1-1 Coaching Access
  • 2

    1. Warm Up: Priming your body and brain for runs

    • Why warm up

    • Dynamic Warm Up Options

    • Follow Along Warm Ups

    • Fueling Before The Run

    • Now and Later?

  • 3

    2. Pre-Hab: Creating the injury proof body

    • What is it and why it matters

    • Hip Strength and Stretching

    • Core Strength
  • 4

    3. Base Building: Improving the fat burn and aerobic engine

    • What is Base Building?

    • What Are Easy Runs?

    • How to Use Heart Rate Training

    • Why Strength Training Isn't Optional Anymore
  • 5

    4. Speed Training: Stress less about the clock

    • Step 1: Hills

    • Step 2: Introducing Speed Workouts

    • Step 3: Pace Vs Effort

    • Practice Races: Learning Pacing and Racing
  • 6

    6. Peak and Taper: Keeping Your Sanity Pre-Race

    • What The Heck is Peaking?

    • Tapering the Right Way

    • Carb Loading or Not?
  • 7

    5. Performance Enhancers: Understanding how your life might be causing your running issues

    • Total Stress and Performance

    • Hormones!

    • Sleep: Your Number 1 Recovery Tool

    • Nutrition: Your Number Two Recovery Tool

    • GPS Watch Talk

    • Mental Training
  • 8

    7. Race Day: Feeling confident and strong in your goals

    • Race Day Plan

    • Managing Race Nerves

    • Fueling (Before, During and After)
  • 9

    30 Day Core Challenge

    • Calendar and Kick Off

    • Abs 1

    • Abs 2

    • Abs 3

    • Abs 4

    • Abs 5

    • Hips 1

    • Hips 2

    • Glutes 1

    • Glutes 2

    • Stretch 1

    • Stretch 2

    • Mobility 1

    • Mobility 2
  • 10

    Level 1 Runner Strength

    • 20 Min Strength Plan Overview

    • Upper Body 1

    • Upper Body 2

    • Upper Body 3

    • Upper Body 4

    • Lower Body 1

    • Lower Body 2

    • Full Body 1

    • Full Body 2

    • Full Body 3

    • Full Body 4
  • 11

    Injury Prevention Plan

    • Meet Your Coaches

    • How To Use this Course

    • What is Pre-Hab? What is Body Priming?

    • What Gear Do You Need for Pre-Hab?

    • What Causes Running Injuries?

    • What is Physical Therapy?

    • When Should You Go to PT?

    • What is Your PT Assessing?

    • Runner's Knee

    • IT Band Syndrome

    • Plantar Fasciitis

    • Achilles Tendonitis

    • Lower Back Pain

    • Treatment Options

    • Putting it All Together
  • 12

    Trail and Ultra Running

    • How to Run Trails

    • How to Find Trails

    • Trail Safety TIps

    • Running With Poles

    • Running Technical Trails (Steep Inclines and Declines)

    • How to handle different conditions: snow, mud, ice, creeks, thunderstorms

    • How to Know When You're Ready for an Ultra

    • Back to Back Long Runs

    • Ultra Training Plans

    • Trail Running Strength Ideas
  • 13

    Running Technique Program

    • Getting Started

    • How Drills Will Progress

    • Knee Drive

    • Running Cadence

    • Week 1 Drills and Follow Along

    • How to do Strides

    • Week 2 Drills and Follow Along

    • Week 3 Drills and Follow Along

    • Week 4 Drills and Follow Along

    • BONUS: Week 5 Drills and Follow Along

    • Why We Need Jumping

    • BONUS: Advanced Drills

    • BONUS: Strength Training

    • Running Gait Analysis
  • 14

    30 Day Runner Nutrition

    • How To Use this Course

    • 30 Day Calendar

    • How Many Calories Do Runners Need

    • Signs of Calorie Insufficiency

    • Tracking Nutrition

    • What If Tracking Is An Issue For You

    • Weight Gain Fears

    • Why We Don't Promote Certain Diets

    • Freebies

    • Overcoming Sugar Cravings

    • What are Macros and Why Do People Use Them?

    • Why Protein is Important?

    • Why is Fat Important?

    • Why are Carbs Important?

    • What about Micronutrients?

    • What are Food Sensitivities?

    • Senstive Stomach Fueling Ideas

    • What To Eat Before a Run

    • Fueling Workouts

    • Hydration

    • What to Eat After a Run

    • Race Day Nutrition

    • Overcoming Sugar Cravings

    • What Should Your Run Coach Share

    • Running For Weight Loss Freebies

    • When You Should Work with a RD
  • 15

    Training Plans

    • Printable Training Plans

    • 1-1 Coaching Access
  • 16

    Discounts

    • Partner Discounts
  • 17

    Masters Runners

    • What is Master's Running?

    • Training Overview

    • Example Training Schedule

    • Recovery Week

    • Weight Gain?

    • Supplements
  • 18

    Strength Training

    • Strength Training For Runners

    • Strength Training Plans

    • Week 1 Workouts

    • Week 2 Workouts

    • Week 3 Workouts

    • Week 4 Workouts

    • Bonus Strength Videos
  • 19

    Low Heart Rate Training

    • Training Plans

    • Understanding and Implementing LHR
  • 20

    Running for Weight Loss

    • Lessons from the Experts
  • 21

    Next Steps?

    • You've Finished the Course?

    • What You Learned?