A few weeks ago, I got to meet Keighty Gallagher, the founder of Tight Club in Vancouver for a special 1-on-1 workout at the track in Hastings Park. Track runs being in her blood, she was the perfect person to give me tips on how to improve my running skills. Here is the workout she took me through in order to get tight for running:
The cool thing about working out outside and depending on where you go, is that you can work with a lot of the elements.
Dynamic warmup – classic track warm up where you warm up your hip flexors and your entire body.
A skips – a march with a little skip, to get that full range of motion in your hips. Knees are up high, the feet are flexed, your arms are in the same position you would have them as if you were running.
Lateral movements are super important because as a runner you need to keep balance in your hips. Making sure to add lateral movements whether it’s carioca or sideways skips is really important.
Utilizing hills is also really important such as stairs. When you’re training to become a faster runner and training for better mechanics, using stair runs and doing stair sprinting can really help you to drive forward and getting that incline lean. Driving the knees up and using your glutes to push you forward. Box jumps are also another drill you can do.
With bungee running, that was another thing we focused on. It’s not only hard for the person running, because you’re working on that forward drive, speed and power but it’s also hard for the person holding the rope because it takes a lot of core strength to anchor.
To know more about Keighty Gallagher and Tight Club in Vancouver, go here.
Photos by @Offner