Workout of the Day

Drilling for Awareness


It’s hard to fix a movement fault you can’t feel. If your coach tells you, for example, that you’re running with your foot pronated and externally rotated, but you have no idea what it feels like to have your foot pronated and externally rotated (much less what if feels like to keep your foot neutral), any improvement is going to be by chance, and likely won’t stick. Abstract awareness of your movement faults is one thing (“I am aware that I pronate”). Sensory awareness of those movement faults (“I can tell that I am pronating right now”) is your key to fixing them.

Much of the drilling we do focuses exactly on this. In the context of running a 5k time trial, you’re unlikely to suddenly earn awareness of your pronation and fix it. But when we can take away the fatigue of a longer run, the performance demands of a time trial, and create a drill that focuses exclusively on maintaining a neutral foot position, you’re a lot more likely to get a sense of what’s really going on.

The workout written on the board may look like the meat and potatoes of a day of training, but it’s an incomplete dish if you disregard the drilling that accompanies it.

There’s no room to show up and go through the motions. Tune in, and you’ll come away with a better understanding of how you move, and what you can do to improve it!

- PS


  • 800m run time trial


  • 5x50m sled drag (AHAP)