Running Fundamentals Field Day | Austin, TX - Matthew Choi

Intro

This is a quick summary of Running Fundamentals Field Day | Austin, TX from Matthew Choi. It’s a great watch — we’re breaking it down so you can try the drills today. Be sure to check out the full video for all the details.

Key Points

• The event focuses on mobility, running mechanics, and foot‑strengthening rather than long‑distance runs, helping runners improve form and reduce injury risk.
• Key drills include a quad release, hurdle mobility, the “Wicked Throw” (over‑stride correction), and the “Wicked Stroll” (training‑wheel form drill).
• Practical tips: keep a slight forward lean, engage the core, and use foot‑strengthening (jump rope, ankle work) to boost running economy.
• A short 100‑meter relay caps the day, giving a fun, competitive finish.

Workout Example

Field‑Day Circuit (repeat 2‑3 times, depending on fitness level)

1. Soft‑Tissue / Quad Release – 2 min (foam‑roll quad and knee‑cap release).
2. Hurdle Mobility – run low hurdles at 80‑90% effort, focusing on quick, light steps (30‑45 seconds).
3. Running‑Mechanics Drill – “Wicked Throw” to eliminate over‑striding; sprint over short hurdles, focusing on a slight forward lean.
4. Wicked Stroll – short‑stride drill, keep foot landing under the body, engage core, 30‑second bursts.
5. Jump Rope + Foot‑Strengthening – 50 double‑unders, then 10 seconds of ankle‑strengthening (e.g., toe‑raises, single‑leg hops).
6. Walking Gait – 30‑second relaxed walk focusing on posture and foot strike. Rest 30 seconds between stations. Adjust the number of rounds to match your current effort level (the “100% effort” mantra from the event).

Closing Note

Give these drills a try today, adapt the intervals to your own paces in the Pacing app, and keep pushing your best effort—100% together! 🎉

References

• Running Fundamentals Field Day | Austin, TX - YouTube (YouTube Video)

Workout - Matthew Choi's Fundamentals Field Day

• 10min @ 7'30''/km
• 3 lots of:
  • 2min @ 8'00''/km
  • 45s @ 5'15''/km
  • 30s rest
  • 30s @ 4'30''/km
  • 30s rest
  • 30s @ 7'40''/km
  • 30s rest
  • 1min @ 7'50''/km
  • 30s rest
  • 30s @ 8'00''/km
  • 2min rest
• 5min @ 7'30''/km

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