High knee lift isn’t just for sprinters, distance runners need it too. The rhythm skip drill is a good way to strengthen your hip flexors and improve coordination. By combining lift with forward motion, this drill encourages better flexibility and helps lengthen your stride over time. Watch on YouTube. 

Carioca is a dynamic drill that trains your body to move powerfully. By crossing one leg over the other while moving laterally, this drill challenges coordination, improves hip mobility, and enhances balance. For runners, Carioca is especially useful for engaging the core and activating the muscles around the hips and glutes, key for maintaining stability and efficiency on every stride when fatigue sets in. Watch on YouTube. 

Butt kicks do more than just stretch your quads, they help prepare them to stay strong and active throughout your run. This drill targets the front of the thigh, which plays a key role in knee lift and running speed. Quads often fatigue late in long races, making it harder to lift your feet and maintain form. Butt kicks help keep these muscles flexible, engaged, and ready to power you through the finish line, without the shuffle! Watch on YouTube. 

Your run stride should feel strong and springy - that’s where bounding comes in. This explosive drill focuses on developing power through your stride by exaggerating your running motion. Bounding strengthens your glutes, hamstrings, and calves while improving coordination. It teaches your body to push off the ground with more power, translating into a more efficient, faster, and stronger running stride. Watch on YouTube. 

Think quick and high: “As high as you can, as fast as you can.”  That’s the rhythm behind the high knees drill. This dynamic movement fires up your hip flexors, activates your core, and improves leg turnover - all while reinforcing powerful knee drive. When done consistently, high knees help translate speed and efficiency directly into your running form, making your stride more explosive and controlled. Watch on YouTube. 

Just like toe walking strengthens your calves and feet, heel walking shifts the focus to the front of the lower leg - specifically the shin muscles. This drill activates the tibialis anterior, a key muscle for foot control and stability during running. Regularly practicing heel walking can help improve ankle mobility, reinforce proper foot mechanics, and play an important role in preventing shin splints, a common issue among distance runners logging serious miles. Watch on YouTube. 

Think 100-meter strides are only for sprinters? Think again. Whether you train for the 5K, 10K, half marathon, or a full marathon, strides are one of the simplest and most powerful tools you can use to become a stronger, more efficient runner.

Strides teach your body how to run fast with good form. Each short burst is a chance to focus on posture, turnover, and speed. Done consistently, they reinforce better mechanics that carry over into your easy runs, tempo workouts, and race day performance.

They’re short. They’re fun. And yes, they work! Watch on YouTube. 

Strong calves and resilient feet are important for distance runners aiming to finish a race efficiently and injury-free. The toe walking drill is a simple yet powerful way to activate the small stabilizing muscles in your feet while also strengthening your calves. Incorporating this drill into your warm-up or strength routine can improve foot control, enhance push-off power, and support better running mechanics from the ground up. Watch on YouTube. 

Major milestone:

Age 51: Baltimore Half Marathon, goal 2:30:00, chip time 2:28:57. First race in almost 10 years! Also very first race over 10k that I did not walk a single step!

What is the secret to your success?

Coach Tom, and sticking to the plan. I didn't miss a single workout, which was so easy with Coach Tom guiding me the whole way!

What is the biggest obstacle to reaching your goals and how do you get over it?

I wasn't a morning runner, but I work late so I had to make myself get up and go early, often before daylight. Totally worth it though!

What is the most rewarding part of training?

Feeling strong and having increased endurance. Watching the paces drop, and knowing I can continue to get faster into my 50s and beyond!

What advice would you give to other members of the Runcoach community?

Listen to your coach! They know what they are doing, and are amazing!

Anything else you would like to share?

I am running a 10k in 3 weeks, and even though I told myself I would never run another full marathon after my last 2 were close to 6 hours, I signed up for a race in April and I am dying to start training for it.

What feedback would you offer on the Runcoach experience?

This is the best training program/coach I have ever had! Could not be more happy!

Visualization is a powerful tool that can help runners improve focus, confidence, and performance. This simple, step-by-step guide shows you how to use visualization to improve training and tackle races with a stronger mindset.

Step 1: Find a Quiet Space

Pick a quiet place where you can relax and focus. This could be a room at home or a peaceful spot outdoors. The goal is to avoid distractions and make sure you can concentrate. Put your cell phone aside and set to Do Not Disturb.

Step 2: Close Your Eyes and Breathe 

Sit or lie down comfortably and close your eyes. Take a few deep breaths - breathe in through your nose, hold for a second, then slowly breathe out through your mouth.

Step 3: Relax and Clear Your Mind

Let go of any stress or distracting thoughts and relax your body. Release tension in your shoulders, face, and hands. Focus only on your visualization.

Step 4: Set Your Intention

Think about what you want to visualize. Are you imagining your next training run or a race? Focus on a specific goal, like your pace, overcoming fatigue, or crossing the finish line strong.

Step 5: Picture the Details

Visualize the course you’ll run, the weather, and the surroundings. Imagine the sound of your steps, breathing, and any noises around you - the crowd cheering your name! Picture how your body feels – how your feet move, how your muscles work in unison with steady breath.

Step 6: Focus on Key Moments

See yourself standing ready, confident, and excited. Imagine yourself running smoothly at the right pace. Visualize overcoming tough spots, like hills or tiredness. See yourself handling them calmly. Picture yourself reaching the finish line strong.

Step 7: Imagine Positive Emotions

Feel the positive emotions that come with running  - pride, and satisfaction. These emotions help strengthen the connection between your mind and body.

Step 8: Plan for Challenges

Think about potential struggles, like tiredness or weather. Visualize yourself staying calm and adjusting your pace to handle them.

Step 9: Repeat Your Visualization

Practice visualization regularly, even on non-running days. The more you do it, the more natural it will feel during actual runs or races.

Step 10: End with a Positive Affirmation

Finish by saying something positive to yourself, like “I am strong” or “I am ready" or "I can, I will."  This helps reinforce confidence and strengthens your mental focus.