RUNNING DRILLS & STRIDES: HOW TO PREPARE FOR A WORKOUT OR RACE! - The Welsh Runner

Aug 13, 2025

Intro: This is a quick summary of RUNNING DRILLS & STRIDES: HOW TO PREPARE FOR A WORKOUT OR RACE! from The Welsh Runner. It’s a great watch — we’re breaking it down so you can try the workout today. Be sure to check out the full video for all the details.

Key Points:

Warm‑up in cushioned, comfortable shoes, then switch to fast shoes right before the main session for a mental cue.
Consider caffeine (if it works for you) to lower perceived effort.
Use simple mantras and break long sessions into bite‑size chunks.
Have recovery gear (protein, water, compression gear) ready to grab after the workout.
A short 10‑minute easy jog gets you loose before any drills.

Workout Example:

Warm‑up – 10 min easy jog (comfortable breathing, relaxed pace).
Hip opener/closer – 10 reps each side, opening and closing the hips.
A‑walk – Walk with good form on grass, ~10 m forward, then B‑walk (extend the leg) for another 10 m.
Side‑to‑side bounding – 10 bounds each side to fire the hips, glutes, and shoulders.
Leg swings – Hold a stable object, swing each leg 10 reps (both forward and backward).
Strides – 4‑6 reps: gradually accelerate, hold a fast but relaxed pace for 20‑30 seconds, then decelerate to a stop. Keep the effort relaxed – no sprinting, just controlled speed.

Closing Note: Try this pre‑session routine today and feel the difference in your form and confidence. You can easily tweak the paces, reps, or distances in the Pacing app to match your own training level. Have fun, stay consistent, and keep those strides strong! 🚀