Running: first tempo — Exercise Guide

Tuesday, Apr 21, 2026 · Form cues + demo videos + article fallbacks

Each card has three fallback links — Video, Articles, Images — if you want a different teaching angle.

Warm-up

WARM-UP General warm-up from plan: 1.5 mi E warm-up → 2 mi T (8:30 /mi target) → 1 mi E cool-down = 4.5 mi

Easy cardio + dynamic mobility

5 min easy cardio (bike, jog, row) to elevate heart rate, then dynamic mobility: leg swings, hip openers, thoracic rotations, banded shoulder pass-throughs.

Goal: prime hips and shoulders. Don't skip T-spine rotations if rotational or overhead work is coming up.

▶Video ◉Articles ◇Images

Rehab Routine

EXTRA Strides x 4 @ 20s after cool-down on flat grass

No diagram yet — tap a link below for form guidance on "Strides x 4 @ 20s after cool-down on flat grass".

▶Video ◉Articles ◇Images

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