COMFORT
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June 19-23, 2024 - Flagstaff, AZ Level-up your training with an intensive week of holistic workshops, in-person coaching, connecting with community, and running on the iconic trails of Flagstaff. Runners of all levels are welcome!

This mobility routine, taught by Coach Mitchell Robertson, is the best practice for runners of all levels to remain loose and fluid. We teach how to take care of soreness and tight spots that can lead to injury. Run Free Training is a holistic coaching company helping runners reach optimal performance through weekly training plans, nutritional support, gait analysis, and more. Get a free discovery call with a coach here: https://www.runfreetraining.com/free-consultation

A lecture from our 2023 Run Free Camp. Shannon has worked with many high level athletes including the NAU Track and Cross Country teams where she has helped runners navigate through the demands of high performance competition. Shannon competed at an elite level in equestrian for many years herself before pursuing a career in psychology.

A lecture from our 2023 Run Free Camp. Shannon has worked with many high level athletes including the NAU Track and Cross Country teams where she has helped runners navigate through the demands of high performance competition. Shannon competed at an elite level in equestrian for many years herself before pursuing a career in psychology.

Learn to coordinate the hip and ankle to roll through the entire system fluidly. Do 2-3 sets of each drill a few times per week if you feel you need to improve timing and balance. Cue: The ball of the foot is the balance point, not the toes. This is very important. This will help to develop midfoot stabilization instead of the toes hanging on for dear life. 00:00 Heel-Toe Walk 00:06 Toe Walk Stability 00:19 Heel-Toe Walk Stability

Using the barbell for soft tissue work. Using Scrubbing and Active Release Techniques to improve tissue function 00:00 Hamstring Barbell Soft Tissue Work 00:14 Lower Leg Barbell Soft Tissue Work 00:24 Quad Barbell Soft Tissue Work

Feel your hand as the weight instead of think about driving the elbow. Cue: Learn to create lift and absorption from the weight of the hand. Like a child skipping. This is based on finding the feeling , so set/rep scheme is not important.

The lunge is a very important position for runners and athletes of all types. In positional practice. It is important to find a strong and stable position that you can use as reference in day to day life. This is done as positional practice so the set/rep scheme is not important. Practice these to find a strong and confident position and move through it to lock it in. The hamstring plays a crucial role in stabilizing the knee, but most people lose hamstring tension while in knee flexion during squat or lunge position. Cue: Maintaining hamstring tension, specifically the Biceps Femoris, within a deep knee flexion is a very important recruitment in athletics, and something that should be worked on during these positional drills. You can use your hands to feel whether the hamstring is still active, and what knee angle you lose tension. The best athletes will be able to maintain tension through Biceps Femoris while in deep knee flexion. 00:00 Lunge Positioning Circuit 00:26 Lunge Switch