Welcome runners, to your membership portal.
To get started, download your Elevate Your Running: Program Guide & Weekly Planner
Then select a video to get started, or resume.
Additional resources: Household Replacements for exercise equipment & Resources for Runners
Remember to always consult your Doctor or trusted personal healthcare professional before beginning any new exercise program. This program does not replace in-person assessment and treatment.
Breathing
5 Minutes is all you need to recenter, refocus and calm the body and mind. Breathing is one of the most powerful ways we can control our heart rate, mood and energy levels.
No Equipment Needed
Runners Week 1-3 Core
10 Minute Core workout for the first 1-3 weeks you start this program. Whether beginner, intermediate or advanced, this workout will challenge everyone and start building the core foundation you never knew you needed.
Necessary Equipment: 1 x Light Weight (1-5 Lbs)
Runners Week 1-3 Legs/ Hips
12 Minutes to build your base of support through your legs and hips. Getting glute/ bum pain when you run? This workout will start to strengthen those deep hip muscles that are causing you discomfort after a longer run.
Necessary Equipment: 1 x Slider/ Glider, 1 x Pillow, 1 x Medium to Heavy Short Loop Band
Runners Week 1-3 Arms/Back
10 Minutes to sculpt your arms and back. These exercises will build a base of support and are great for anyone who gets a stiff or sore upper back and neck after running.
Necessary Equipment: 1 x Long Exercise Band
Hip Mobility & Control
15 Minute Hip opener to unwind and strengthen your hips.
No Equipment Necessary. Optional Equipment: 1 Pillow
Core Foundations
12 Minutes - This is the #1 piece of info I wish EVERY athlete/ person was taught growing up...how to properly tap into your core! Are you finding core exercises REALLY challenging? Are you not sure if you're using your core properly? Have you ever had a hernia? Groin or hip flexor pain? This video is a MUST watch if you've experienced any of this, some small changes with the proper core basics can produce massive changes!
No Equipment Needed
Footwork / Proprioception
15 Minutes - Heel, arch or toe pain? This video is your go-to for all those aches and pains in your feet.
Necessary Equipment: 1 x Light to Medium Small Loop Band, 1x Lacrosse ball or Tennis Ball. Optional Equipment: a small step
Pre-run Primer
8 Minutes to fire up the right muscles and movement patterns BEFORE a run. Ready, Set Run!
Necessary Equipment: 1 x Glider/ Slider, Wall
Post Run ReBalance
10 Minutes is all you need to reset, rebalance and restore length in your body post run. Use this workout AFTER a run.
No Equipment Needed
1 Hour Workout Runners
60 Minutes - Full Body Workout. Use this on an off day or after a run to build strength, stamina and control.
Necessary Equipment: 1 x Long Exercise Band, 2 x Light Weights (1-3 lbs), 1 x Pillow
Runner: Warm Up (Segment of 1 Hour Workout)
10 Minutes of the BEST stretches for runners! Warm up your body before a run or workout.
No Equipment Needed
Runners: Arms (Segment of 1 Hour Workout)
10 Minutes to burn those arms! Power your run with your arms when your legs are fading.
Necessary Equipment: 1 x Long Exercise Band, a door or waist to chest height anchor, 2 x light weights (1-3 lbs)
Runners: Legs & Hips (Segment of 1 Hour Workout)
12 Minutes to strengthen those legs & hips so you can run stronger.
No Equipment Needed
Runners: Core (Segment of 1 Hour Workout)
12 Minutes to heat up your core.
No Equipment Needed
Runners: Cool down Stretches (Segment of 1 Hour Workout)
8 Minutes is all it takes to cool down after any workout, don't skip this... your body will thank you tomorrow!
Necessary Equipment: 1 x Long Exercise band, 1 x Pillow
Runners Week 4-6 Core
15 Minute Core Workout to advance and grow on the core basics you've been working on. Get ready to challenge yourself!
Necessary Equipment: 1 x 10 Inch Pilates Ball, 1-2 Pillows
Runners Week 4-6 Arms/ Back
12 Minutes to take your arms and back strength to that next level! Get ready for a burner!
Necessary Equipment: 1 x Pillow, 2 x Light Weights (1-3 lbs)
Runners Week 4-6 Legs / Hips
18 Minutes of a Powerhouse workout for your legs and hips, grab your gear and let's get burning!
Necessary Equipment: 1 x Slider/ Glider, 1 x Pillow, 1 x Medium to Heavy Short Loop Band
Postural Control & Mobility
12 Minute Workout. Aching, throbbing, annoying pain between your shoulder blades or in your upper back and neck? Tightness in your back when you try to take a deep breath? Feel like you constantly need to "crack your back?" If this sounds like you, than you NEED to bring this workout into your weekly routine. I promise you'll feel better after 2 weeks of doing this workout 3 times per week. You might be sore after the first few sessions but this will pass as you start to loosen up!
Necessary Equipment: 1 x Towel, 1 x 10 Inch Pilates Ball, 1 x Light to Medium Short Looped Band
10 Minutes of Better Breathing
10 Minutes of Breathing that can help refocus your day, or calm down your nervous system.
No Equipment Needed
Products to enhance your workout.
Although not required for this program - these items are designed to enhance your workout.