Running Technique Workshop

understanding running mechanics

Beginner Exercises

Stretches and Strengthening Exercises (Beginner)


Remember, prior to your session do a 5 to 10 minute slow jog/brisk walk before stretching.  Hold stretches for 5 seconds and repeat each 3 times.  

After your session, hold the stretches for 30 seconds.

Calf Stretch (1)

As shown, place back leg with foot facing straight ahead.

Slide foot back or move hips forward to increase stretch.  

Pushing your heel into the ground feel the stretch high up in the calf.

Repeat to opposite side.

Calf Stretch (2)

Step closer to the supporting object.

Bend the back knee while keeping your heel in contact with the ground.

Emphasise putting the weight through the ball of the back foot.

Feel the stretch lower down in the calf/heel of the rear foot.

Repeat to opposite side.

Hamstrings Stretch (back of thigh)

Adopt position as shown.  Keep forward leg straight with toes pointing up towards you. 

Keep the back straight and lean forward from the hips. 

Rest your hands on the supporting bent knee. 

Feel the stretch in the hamstring and calf.

Repeat to the opposite side.

Quads Stretch (front of thigh)

Catch right ankle in right hand and attempt to keep knees together. 

Pull right foot to buttock and push both hips forward. 

Feel a stretch in the front of the thigh. 

Use a chair or wall to hold for support and balance if needed.

Repeat to the opposite side.

Hip Flexor Stretch (front of hip and thigh)

Adopt position shown.  With your right knee directly underneath your hips place the left foot in front. Position the left leg so that an angle of 90 degrees is formed at the ankle, knee and hip.

Now attempt to "posteriorly tilt the pelvis" or in other words, tuck your tailbone underneath you. To help you do this try a) clenching the right buttock b) flattening your lower back and c) drawing in your belly button.

Feel the stretch in the front of the right hip and thigh.

For a further stretch, slide your left knee forward.

Repeat to opposite side.

Glute Stretch (hip and bum)

Lying on your back, place your right hand on your right knee and your left hand on your right ankle. Pull your right knee and ankle across to the left shoulder to feel a stretch in the right gluteal/hip area.  Make adjustments to the amount of knee pull or ankle pull to feel the stretch in different areas of the hip. 

Repeat to opposite side.

Side Dip

With your feet wider than shoulders width apart, put one hand on the hip or on the outside of the thigh (as shown).  With the other hand reach up and over your head to the opposite side.

Feel a stretch under the arm, all along the side of the torso and into the hip.

Repeat to the opposite side. 

Hip Rotations
As per video (click to play).

Standing with your feet wider than shoulder's width apart, place your hands on your hips.  Now whilst keeping your knees and back straight, rotate your pelvis around in wide circles.  You should feel a stretch in the back, front and insides of your legs at different points in the movement. 

Strength Exercises

Repetitions and sets of exercises to be done as instructed in your Couch to 5k programme.  Always try to do these with the best technique possible and use a mirror for feedback where possible.


As per video (click to play).

With feet shoulders width apart and feet pointing ever so slightly outwards, bend from the hips and sit backwards as if sitting into an imaginary chair behind you.  Keep the centre of your kneecap in line with the second toe and don't allow your knees to go beyond your toes.

Keep chest up and shoulders back.


As per video (click to play)

With hands on hips, take a large step forward with the right foot while at the same time sinking down from the left knee to within a few centimeters off the ground.  The aim is to achieve an angle of 90 degrees at the ankle, knee and hip of the forward leg.  Don't let the forward knee drift over your ankle.  

Repeat to the opposite side.

Calf Raises

As per video (click to play)

Bend the knees to approx 30 degrees.  With arms out in front for balance go up onto the tip-toes and back down slow and controlled.

Incline Push-Ups

As per video (click to play)

To start, use a counter-top to lean on.  As you become stronger and more confident you can lower the surface to push from.

Aim to keep you shoulders, hips, knees and ankles in a straight line and attempt to draw in your belly button.  Bend from the elbows maintaining body position and return to straight arms.

Hip Circles

As per video (click to play).

Lying on your side with your left hand on your head and right hand on the ground, tilt your pelvis slightly forward.

Now with a straight right leg, lift from the hip and do small, controlled circles for a count of 3 seconds.  Repeat for the required repetitions.

Repeat to opposite side.