General supplementary work for runners; coordinate it with your weekly mileage. The session includes preparation and supplementary low-load movements. You may split them up or shorten the session according to tolerance.
Read the workout without signing up. The app adds a timer, set logging and access to your activity.
Duration is approximate. Prepare your equipment and take the indicated rests; needing more rest can make the workout longer.
Start with this gentle preparation before your working sets. The listed duration includes the warm-up.
60–90 s at a comfortable pace
Choose a clear, safe area and start walking at a comfortable pace. Take regular steps with your arms moving naturally. Keep a pace that allows conversation and slow down to finish.
What you train: Warms up the body and trains arm-leg coordination while walking.
Watch video2 short walking lengths, stopping with control
Stand on level ground with clear space on both sides. Take short, controlled sideways steps without crossing your feet. Brake to a steady stop, then change direction.
What you train: Trains sideways movement, braking and foot placement.
Watch video1 × 5 gentle repetitions per side
Stand holding a fixed support, knees close and trunk upright. Bend one knee to lift the heel back without moving the thigh forward or arching. Lower slowly and change legs.
What you train: Works hamstrings with balance support.
Watch video2 × 8 each side
What it trainsStrengthens the supporting leg and trains control on steps.
Place your whole foot on a low, sturdy step. Step up with control and lower without dropping.
Technique cueChoose a height you can manage without momentum.
Technical reference from the stated source. YouTube metadata (title, channel and offered player) checked on 2026-10-01. This check does not certify full playback.
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2 × 8
What it trainsStrengthens the glutes and hamstrings and teaches lifting from the hips.
With your knees slightly bent, push your hips back while keeping the dumbbells close to your legs. Return by extending your hips.
Technique cueKeep a soft knee bend rather than turning the movement into a squat.
Technical reference from the stated source. YouTube metadata (title, channel and offered player) checked on 2026-10-01. This check does not certify full playback.
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2 × 8 each side
What it trainsStrengthens each calf and trains control on one foot.
Hold a support and raise the heel of your standing leg. Lower slowly, then complete the other side.
Technique cueRise only as high as you can keep your ankle stable.
Author's page, movement description and oEmbed metadata (title, channel and offered player) checked on 2026-10-01. Full playback, framing and audiovisual quality require manual review; player availability does not establish them.
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Individual demonstration of the single-leg variation. Lower slowly and retain support.
2 × 10
What it trainsStrengthens the front lower-leg muscles that lift your toes while walking.
With a fixed support within reach and both heels on the floor, lift the front of your feet. Lower your toes slowly and repeat.
Technique cueUse a small range and the support to stay steady.
Technical reference from the stated source. YouTube metadata (title, channel and offered player) checked on 2026-10-01. This check does not certify full playback.
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2 × 10
What it trainsStrengthens the glutes through hip extension from the floor.
Lie with your feet on the floor and knees bent. Lift your pelvis and lower with control.
Technique cueStop rising when your hips and trunk are aligned.
Technical reference from the stated source. YouTube metadata (title, channel and offered player) checked on 2026-10-01. This check does not certify full playback.
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2 × 30 s each side
What it trainsStrengthens grip and trains the trunk to resist an uneven load while walking.
Walk slowly through a clear area holding a dumbbell at one side. Switch hands when you finish.
Technique cueKeep your shoulders level even though only one side carries weight.
Technical reference from the stated source. YouTube metadata (title, channel and offered player) checked on 2026-10-01. This check does not certify full playback.
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1 × 6 each side
What it trainsTrains ankle mobility with the foot grounded.
With your foot planted near a wall, move your knee forwards without lifting your heel. Return and repeat.
Technique cueStay within a comfortable range; your knee need not touch the wall.
Technical reference from the stated source. YouTube metadata (title, channel and offered player) checked on 2026-10-01. This check does not certify full playback.
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Additional exercise
1 × 5
What it trainsGently mobilises the shoulders and shoulder blades before activity.
Sitting or standing, let your arms relax. Make small, slow circles with your shoulders backwards, then forwards.
Technique cueKeep your head still and breathe naturally.
Technical reference from the stated source. YouTube metadata (title, channel and offered player) checked on 2026-10-01. This check does not certify full playback.
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Additional exercise
1 × 5
What it trainsTeaches hip-back movement and trunk coordination before loaded hinging.
Stand with your back a short distance from a wall. With your knees slightly bent, push your hips back until they brush the wall, then stand upright again.
Technique cueUse the wall as a hip reference, not a place to drop your weight.
Author's page, movement description and oEmbed metadata (title, channel and offered player) checked on 2026-10-01. Full playback, framing and audiovisual quality require manual review; player availability does not establish them.
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Use the wall as a reference: touch it with your hips and return without dropping into it.
Finish with 3 minutes of gentle movement. Duration is approximate: extend breaks when needed and review recovery.
First complete repetitions with good technique. In another session increase only reps, range or a small amount of load. Reduce work if recovery worsens.
Open workout in the app →General routines for adults. If you have a health condition, an injury, are pregnant or have medical instructions, consult your professional before starting and ask for adaptations. Stop if you experience pain, dizziness or unusual breathlessness.
Seven progressively active tasks to prepare legs, ankles, hips and movement before your sport. The session includes preparation and supplementary low-load movements. You may split them up or shorten the session according to tolerance.
EquipmentLevel space, Wall or fixed support
View full workoutStrength and low-speed movement to complement team training. The session includes preparation and supplementary low-load movements. You may split them up or shorten the session according to tolerance.
EquipmentDumbbell, Fixed support and Clear space; Stable wall for supplementary exercises
View full workoutNine exercises: short jumping efforts with full recovery, followed by loaded leg and upper-body strength. For athletes who already control landings. Power comes first, before fatigue. The session includes preparation and supplementary low-load movements. You may split them up or shorten the session according to tolerance.
EquipmentAdjustable dumbbells, Stable support, Exercise mat and Dry, clear space; Stable wall for supplementary exercises
View full workout