The Video Resource for Coaching Youth Runners

A Running Start is a free online coaching resource with 83 videos developed by New York Road Runners to help youth coaches teach the fundamentals of running through age-appropriate games, activities, and drills. Created in collaboration with a team of expert youth coaches and exercise physiologists, these activities can be used individually, incorporated into an existing practice routine, or used to craft one's own running session.
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What's in the Coaching Videos:

Fresh ideas for drills and games
Visual analysis on breaking down good form
In-depth demonstrations for proper, safe, and effective training
Real world examples and expert tips to improve running technique
Fun activities that will keep kids coming back to practice

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Praise for A Running Start...

"A must-use resource for all those who work with youth athletes."

— Pete Rea, Elite Athlete Coach and Coordinator - ZAP Fitness

"Totally what I've been looking for, something not out of a book, but visual"

— Juliann Kent, Imlay City Middle School, MI

"A Running Start is an amazing tool for athletes, teachers, and parents."

— Shalane Flanagan, US Olympic Medalist 10,000m

"Your site has to be the most comprehensive and informative running site for a coach!"

— Mike Prutz, Lowell HS, San Francisco, CA

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Find More Activities

ELEMENTARY SCHOOL

Warm-up & Cool-down: Cools down and stretches the entire body

Warm-up & Cool-down: Warms up and stretches the entire body

Pre-Run Breathing

Warm-up & Cool-down: Focuses and energizes kids, promotes proper and consistent breathing

Form 101: Introduction

Form: Covers benefits and guidelines for approaching form training

Form 101: Fundamental Athletic Skills

Form: Reviews basic athletic skills important for runners to develop

Form 101: Running Posture

Form: Demonstrates elements of good and bad running posture

Form 101: Leg Movements

Form: Demonstrates proper form for various components of the running stride

Form 101: Arm Movements

Form: Demonstrates important elements of efficient arm swing

Form: Promotes body control, running on the balls of the feet, and quick turnover

Form: Teaches body awareness and the fundamentals of efficient arm swing

Form: Cultivates positive attitudes and teaches how attitudes affect running

Face Relaxation

Form: Teaches runners to relax their jaw and face muscles

Form: Improves balance and stability and develops power in the hip extensors

Bricks & Feathers

Form: Encourages soft landings on the balls of the feet and overall good form

Form: Promotes body control and specific aspects of good form

Animal Run Pacing

Pacing: Introduces various running speeds and teaches kids to control their pace

Pacing: Teaches running at a controlled pace and the ability to serge

Games: Combines friendly competition, high-intensity running, and agility training

Continuous Relay

Games: Improves speed, endurance, and pacing skills

Games: Develops fitness and athletic skills like agility and coordination

Obstacle Medley

Games: Develops physical fitness, athletic skills, and form-specific skills

Games: Teaches body control and develops athletic skills and overall fitness

Browse all 22 Videos

Pre-Run Breathing

Warm-up Activities: Focuses and energizes kids, promotes proper and consistent breathing

Static Stretches: Stretches the posterior deltoids, triceps, shoulders and lats

Static Stretches: Stretches the triceps muscles, side abdominals, and lats

Butterfly Stretch

Static Stretches: Stretches the inner thighs, hips, and groin

Cobra & Child's Pose

Static Stretches: Stretches the abs, lower back, shoulders and hips

Static Stretches: Increases flexibility in the gluteal muscles

Hamstring Stretches

Static Stretches: Improves flexibility of the hamstrings

Calf & Achilles Stretch

Static Stretches: Increases flexibility in the calf muscles and Achilles tendons

Static Stretches: Improves flexibility of the quadriceps

Seated Trunk Twists

Static Stretches: Releases tension in the back muscles

Ankle Stretches

Dynamic Stretches: Warms up the calves, shins and ankle tendons

Dynamic Stretches: Warms up the pecs, upper back, shoulders and upper arms

Dynamic Calf Stretch

Dynamic Stretches: Warms up the calf muscles

Dynamic Stretches: Warms up the hip flexors, hip extensors, and hip abductors

Neck And Shoulder Warm-up

Dynamic Stretches: Stretches and relaxes the neck and shoulder muscles

Dynamic Stretches: Warms up the hamstrings and back muscles

Dynamic Stretches: Warms up and stretches the lower and upper back muscles

Jumping Jacks & Trunk Twists

Dynamic Stretches: Warms up the legs, torso, and arms

Strength Training: Strengthens the quads, hamstrings, and glutes

Strength Training: Strengthens the quads, glutes, hamstrings, and core

Strength Training: Strengthens the abdominal muscles

Strength Training: Strengthens the pecs, core, anterior & posterior deltoids, and triceps

Form 101: Introduction

Form: Covers benefits and guidelines for approaching form training

Form 101: Fundamental Athletic Skills

Form: Reviews basic athletic skills important for runners to develop

Form 101: Running Posture

Form: Demonstrates elements of good and bad running posture

Form 101: Leg Movements

Form: Demonstrates proper form for various components of the running stride

Form 101: Arm Movements

Form: Demonstrates important elements of efficient arm swing

Form: Promotes running on the balls of the feet and quick turnover

Form: Teaches the fundamentals of efficient arm swing

Form: Cultivates positive attitudes and teaches how attitudes affect running

Bad Form Good Form

Form: Teaches runners to adjust their form for optimal running technique

Face Relaxation

Form: Teaches runners to relax their jaw and face muscles

Form: Trains the hamstrings to contract forcefully as the feet land

Form: Improves balance and stability and develops power in the hip extensors

Uphill Challenge

Form: Teaches good arm swing and good hill running technique

Bricks & Feathers

Form: Promotes soft landings on the balls of the feet and overall good form

Form: Improves coordination, increases stability and flexibility of the hip joints

Form: Promotes body control and specific aspects of good form

Form: Develops strength and endurance to improve knee lift and reduce plodding

Form: Develops powerful push-offs and greater knee lift

Technique Strides

Form: Reinforces strengths and eliminates weaknesses in runners' technique

Controlled Fartlek

Pacing: Trains the body to control and respond to changes in speed

Pacing: Tests and improves the ability to run at a consistent or �even� pace

Running Rewards

Pacing: Helps runners monitor speed and run at their target pace

Pacing: Teaches running at a controlled pace and the ability to serge

Pacing: Establishes a baseline for a runner's fitness level and pacing skill

Games: Combines friendly competition, high-intensity running, and agility training

Continuous Relay

Games: Improves speed, endurance, and pacing skills

Games: Develops fitness and athletic skills such as agility and coordination

Obstacle Medley

Games: Develops physical fitness, athletic skills, and form-specific skills

Games: Teaches body control and develops athletic skills and overall fitness

Browse all 51 Videos

Static Stretches : Stretches the posterior deltoids, triceps, shoulders and lats

Static Stretches : Stretches the posterior deltoids, triceps, shoulders and lats

Static Stretches : Stretches the triceps muscles, side abdominals, and lats

Butterfly Stretch

Static Stretches : Stretches the inner thighs, hips, and groin

Cobra & Child's Pose

Static Stretches : Stretches the abs, lower back, shoulders and hips

Static Stretches : Increases flexibility in the gluteal muscles

Hamstring Stretches

Static Stretches : Improves flexibility of the hamstrings

Calf & Achilles Stretch

Static Stretches : Increases flexibility in the calf muscles and Achilles tendons

Hip Flexor Stretch

Static Stretches : Maintains flexibility of the hip flexors

IT Band Stretch

Static Stretches : Increases flexibility of the Iliotibial Band, or IT Band

Static Stretches : Improves flexibility of the quadriceps

Seated Trunk Twists

Static Stretches : Releases tension in the back muscles

Ankle Stretches

Dynamic Stretches: Warms up the calves, shins and ankle tendons

Dynamic Stretches: Warms up the pecs, upper back, shoulders and upper arms

Dynamic Calf Stretch

Dynamic Stretches: Warms up the calf muscles

Dynamic Stretches: Warms up the hip flexors, hip extensors, and hip abductors

Neck And Shoulder Warm-up

Dynamic Stretches: Stretches and relaxes the neck and shoulder muscles

Dynamic Stretches: Warms up the hamstrings and back muscles

Dynamic Stretches: Warms up and stretches the lower and upper back muscles

Jumping Jacks & Trunk Twists

Dynamic Stretches: Warms up the legs, torso, and arms

Strength Training: Strengthens the quads, hamstrings, and glutes

Strength Training: Strengthens the quads, glutes, hamstrings, and core

Strength Training: Improves strength and endurance of the chest, arms, shoulders, and core

Strength Training: Strengthens the abdominal muscles

Strength Training: Strengthens the pecs, core, anterior & posterior deltoids, and triceps

Form 101: Introduction

Form: Covers benefits and guidelines for approaching form training

Form 101: Fundamental Athletic Skills

Form: Reviews basic athletic skills important for runners to develop

Form 101: Running Posture

Form: Demonstrates elements of good and bad running posture

Form 101: Leg Movements

Form: Demonstrates proper form for various components of the running stride

Form 101: Arm Movements

Form: Demonstrates important elements of efficient arm swing

Form: Promotes running on the balls of the feet and quick turnover

Form: Teaches the fundamentals of efficient arm swing

Bad Form Good Form

Form: Teaches runners to adjust their form for optimal running technique

Face Relaxation

Form: Teaches runners to relax their jaw and face muscles

Form: Trains the hamstrings to contract forcefully as the feet land

Form: Improves balance and stability and develops power in the hip extensors

Uphill Challenge

Form: Teaches good arm swing and good hill running technique

Bricks & Feathers

Form: Promotes soft landings on the balls of the feet and overall good form

Form: Improves coordination, increases stability and flexibility of the hip joints

Form: Develops strength and endurance to improve knee lift and reduce plodding

Form: Develops powerful push-offs and greater knee lift

Technique Strides

Form: Reinforces strengths and eliminates weaknesses in runners' technique

Baton Chain Run

Pacing: Teaches running at a controlled pace and the ability to serge

Controlled Fartlek

Pacing: Trains the body to control and respond to changes in speed

Pacing: Tests and improves the ability to run at a consistent or �even� pace

Running Rewards

Pacing: Helps runners monitor speed and run at their target pace

Splits-a-palooza

Pacing: Reinforces goal pace to prevent racing too conservatively or aggressively

Pacing: Establishes a baseline for a runner's fitness level and pacing skill

Games: Combines friendly competition, high-intensity running, and agility training

Continuous Relay

Games: Improves speed, endurance, and pacing skills

Games: Develops fitness and athletic skills such as agility and coordination

Obstacle Medley

Games: Develops physical fitness, athletic skills, and form specific skills

Browse all 51 Videos

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