HCS Core Routine

This routine tries to encompass all major aspects of the core. It is a simplistic in nature, as far as the exercises, not the difficulty! This routine should be done at least 2-3 times per week. Focus on form of each exercise, but move quickly between the exercises (right to it, don’t stop for water, or to chat). Start with doing one round of the routine. As you become stronger and more familiar, add a second and third sets of the routine. Total time shouldn’t be more than 10­-15 minutes, even with 3 sets. You can do in conjunction with the leg circuit. If so, do the LC first, and then the core routine. Otherwise, the core routine can be performed whenever you have chance. For example, if you run in the afternoon, perform in the morning or at lunch.

Here is a pdf of our core routine

HCS Total Leg Circuit

This is a very quick routine to strengthen your lower body in a running specific way.

Download the PDF Circuit now!





Running and strength training

Get strong!If I were to go back and change one thing about my running career, it would be to change how I approached I approached strength training and “core” training. It’s not that none of my coaches had me avoid strength training, in fact, I think all of them knew it would be beneficial. The problem was, that I don’t think any of them truly understood how to approach the idea with an endurance runner. Really, you can’t say it was their fault, as the idea at the time I started running is that endurance runners purely needed to be skinny. At that point, I’d say looking frail was a precursor to how well you would run!

Now, as a coach, and as an athlete trying to preserve my career, I can see the benefits. Being strong and light are exponentially better than just being light. Being strong allows you to handle higher training loads and be more resilient. This allows us to be more consistent and continue to progress at steady rates.

Getting strong takes a commitment, but I certainly don’t think the time commitment that many of us feel is necessary. Since experimenting with this myself, I have it down to an efficient set of exercises. IF we do a little bit every day, in some capacity, we barely notice that time commitment. We don’t need to sacrifice our mileage or our desirable weight. Nor, do we need to sacrifice our hard earned performance.

Alright, give me stuff!

At our camp last weekend, I presented a few slides on the subject: Running & Strength Training

My notes are on there too, so hopefully it makes senses. For our Training Supplements members, I have added pdf’s of two specific routines that I have made.










Updated Dynamic Warm Up and Drills

We are putting a ton of new content together that will be released to our campers in a couple weeks, but some of it I can start to trickle out now. We have a dynamic warmup plan in place already, but updated it with a few new exercises and ideas. I’ll start posting the other info that goes along with this ASAP, but at least right now you can have the routine to start doing.

Quick Basics

Use a dynamic warm up to increase your immediate mobility before you begin to run. This will increase your functional flexibility (the flexibility you need to be able to run well. By well, I mean that you don’t look like you don’t have any mobile joints) Ideally, you should take a few minutes before you run to do this. Over time you’ll notice residual increases in your general flexibility.

I also have on there the form drills. These are best done before your workout- speed, strength, and tempo runs. This will help develop neuromuscular connections, improve your running economy, form, and overall speed.

Download PDF below!

As I mentioned, I have more info that I will release on this topic, but for now, here’s the updated routine:


Dynamic Warm-up

When do I stretch? Is stretching bad to do before I run? These are a couple questions I get a lot and they are great questions! There’s a lot to the whole stretching debate, so let’s just break it down to when we should do what. Read more