Jay Dicharry’s Guide to Shin Splints

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A poorly controlled foot may be to blame for your shin pain. To improve foot control, try these exercises from Running Rewired.

Speed Is for Distance Runners Too

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Distance runners need speed, too! See why speed training can help you at distances of 5K and beyond. Sample first session included.

A Speed Training Plan for All Sports

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Every sport that involves running has a need for faster leg speed. Learn why running coach Pete Magill created the SpeedRunner system to make athletes faster, stronger, and quicker.

Speed Stats—Which Sport Is Fastest?

SpeedRunner by Pete Magill

Check out these speed stats from a few different sports.

A SpeedRunner Breakdown of Acceleration

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Most team sports prize the ability to accelerate over top-end speed. See why this specific speed skill is so valuable to train.

A SpeedRunner Breakdown of Maximum Velocity

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Training your top-end speed, or your maximum velocity, is all about training your nervous system for big speed returns.

Agility—How Does Your Sport Rank?

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Agility and speed are crucial to most sports. See how your sport stacks up!

Jay Dicharry’s Performance Prep Video: A Running Rewired Workout

Running Rewired by Jay Dicharry

Jay Dicharry is America's leading PT for endurance athletes. Check out this Performance Prep Workout from Jay's new book RUNNING REWIRED.

Jay Dicharry’s Hip Strength Circuit Video: A Running Rewired Workout

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Jay Dicharry is America's leading PT for endurance athletes. Check out this video demonstration of his Hip Strength Circuit, a workout from Jay's new book RUNNING REWIRED.

Tom Danielson’s Posture-Correction Workout

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Back to work shouldn't mean back to bad posture. Good posture is good for cycling performance and long-term health. Take a look at Tom Danielson's posture-correction workout to get your back on track!

Jay Dicharry’s Three Priorities to Build a Stronger Spring for Running

Running Rewired by Jay Dicharry

To become faster, you must become able to produce more downward force through your legs and into the ground. This is called leg spring strength or stiffness and you can build it simply.

What Your Body Feels When You Run

Running Rewired by Jay Dicharry What Your Body Feels When You Run

Think about this for a minute: Like it or not, your body must deal with 2.5 to 3 times its body weight with every single stride.

The Myth of the Ideal Running Cadence (It’s Not 180 Steps Per Minute)

Running Rewired by Jay Dicharry

Before you set out to raise your running cadence, there are a few important points you’ll want to keep in mind.

Before You Run More, First Run Better

Running Rewired by Jay Dicharry

Jay Dicharry argues that runners obsessed with getting faster tend to overemphasize mileage. Instead, Dicharry says, runners should focus on improving the quality of their running form rather than the quantity of running miles. Better movement means better running.

Quad-Heavy and Glute-Light: Most Runners Overstride and Here’s How to Stop It

Running Rewired by Jay Dicharry Lower Crossed Syndrome

Most runners overstride and Jay Dicharry knows why. See how you can fix up your posture and reduce knee pain and strain while running.

Jay Dicharry’s Hip Mobility Test and Fix

Running Rewired by Jay Dicharry

Are your hips stiff? Running Rewired is Jay Dicharry's new strength and mobility program for runners. Take a look at his hip mobility test.

Kettlebell Squat: Jay Dicharry Exercise from Running Rewired

Running Rewired by Jay Dicharry

The Kettlebell Squat is a glute-activating exercise from Jay Dicharry's strength and mobility program, Running Rewired. The book offers 83 exercises to fix blocks, move with precision, build strength, and improve power.

Suitcase Carry: Jay Dicharry Exercise from Running Rewired

Running Rewired by Jay Dicharry

The Suitcase Carry is a glute-activating exercise from Jay Dicharry's strength and mobility program, Running Rewired. The book offers 83 exercises to fix blocks, move with precision, build strength, and improve power.

Landmine Single-Leg Deadlift: Jay Dicharry Exercise from Running Rewired

Running Rewired by Jay Dicharry

The Landmine Single-Leg Deadlift is a glute-activating exercise from Jay Dicharry's strength and mobility program, Running Rewired. The book offers 83 exercises to fix blocks, move with precision, build strength, and improve power.

What the Pros Say About Jay Dicharry

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Pro athletes and experts have a lot to say about America's leading endurance sports physical therapist.

Why Should Athletes Bother with Functional Strength?

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The ultimate goal of the exercises in Ageless Strength is to expand our library of kinesthetic sense.

2 Common Myths About the Aging Athlete

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Ageless Strength debunks two myths that have dominated the fitness culture for generations:

Potential Vs. Actual Fitness: Why the Aging Athlete Has a Fit Future

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Think your best fitness is in the past? Think again.

The 3 Reasons You’re Slower Than You Used to Be

There are three main physical effects of aging that slow us down and all three can be combated with the right training.

Ageless Strength Exercise: Adductor Leg Raises

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All movement requires the careful orchestration of muscle contractions by the body. Walking and running are particularly complex movements. Keeping the various muscle groups strong enough to complete their task will help avoid injury. The muscles of the inner thigh are one such group, and this exercise is designed to challenge them in an easy and efficient way.

Ageless Strength Balance Exercise: Flutter Kicks

Ageless Strength Balance Exercise Flutter Kicks Level 2

This exercise primarily challenges the hip flexor muscles, but also engages a wide range of supportive and stabilizing muscles.

Ageless Strength Functional Exercise: Dumbbell Swings

Ageless Strength Functional Exercise Dumbbell Swings Level 2

This complex movement is highly functional, engaging your muscles in a movement pattern that’s similar to the way you would accomplish a number of real-life tasks, such as shoveling snow.

Quick Strength for Runners Exercise: Knee Crunches

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Knee Tucks target the abs (rectus), hip flexors, and obliques.

6 Common Myths about Strength Training for Runners

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Despite its benefits, some runners are reluctant to begin strength training because they believe it will cause them to bulk up with unwanted muscle mass that will make it harder to run. Horowitz busts the 6 most common myths about strength training for runners.

Quick Strength for Runners Exercise: Knee Tucks

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Knee Tucks target the hip flexors and abs (transverse).

Quick Strength for Runners Exercise: Hip Raises

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Hip Raises target the glutes, lower back, abs (transverse).

Quick Strength for Runners Exercise: Discus Thrower

Quick Strength for Runners Discus Thrower by Jeff Horowitz QSR

The Discus Thrower targets the glutes, quads, obliques, abs (transverse), and delts (medial, posterior).

Quick Strength for Runners Exercise: Arm Circles and Reverse Arm Circles

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The Arm Circles exercises targets the delts (anterior) and abs (transverse).

Quick Strength for Runners Exercise: Weighted Swings

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Weight Swings target the obliques, abs (transverse), delts, biceps, and triceps.

A Simple Strength Training Circuit for Sprint Distance Triathlon Cycling Power

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Let’s try out a simple circuit program for sprint-distance racing that will pay dividends quickly—and hopefully convince you that a well-designed strength training program can dramatically improve your performance all season.

Strength Training for Triathletes Exercise: Dumbbell Deep Squat

Strength Training for Triathletes Exercise: Dumbbell Deep Squat STT2

The dumbbell deep squat uses both legs simultaneously, but you will focus on contracting the muscles in only one leg at a time.

Strength Training for Triathletes Exercise: Knee Raise

Strength Training for Triathletes Exercise: Knee Raise STT2

Knee raises also work the muscle required for pulling your foot back to the top of the stroke, but instead of using a machine, this exercise requires that you lift your own body weight.

Strength Training for Triathletes Exercise: Dumbbell Incline Press

Strength Training for Triathletes Exercise: Dumbbell Incline Press STT2

This exercise builds upper-body stability by replicating the force that you must counter to hold your body in the correct position.

Strength Training for Triathletes Exercise: Step-Up

Strength Training for Triathletes Exercise: Step-up STT2

The step-up also focuses on the push portion of the pedal stroke, but now you have to lift your entire body weight up against the force of gravity.

Try Tommy D’s Winter Warm-Up Routine Before Cold-Weather Rides

Before your next ride, take 8 minutes to try this pre-ride warm-up from pro cyclist Tom Danielson.

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