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.
Learn More
What's in a Running Start
- 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
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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Explore A Running Start ...
ELEMENTARY SCHOOL
Cool It
Warm-up & Cool-down: Cools down and stretches the entire body Work It
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 Foot Fire
Form: Promotes body control, running on the balls of the feet, and quick turnover Bang the Drum
Form: Teaches body awareness and the fundamentals of efficient arm swing Copy Cat
Form: Cultivates positive attitudes and teaches how attitudes affect running Face Relaxation
Form: Teaches runners to relax their jaw and face muscles Tight Rope
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 Funky Run
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 The Centipede
Pacing: Teaches running at a controlled pace and the ability to serge Bean Bag Relay
Games: Combines friendly competition, high-intensity running, and agility training Continuous Relay
Games: Improves speed, endurance, and pacing skills Toe Tag
Games: Develops fitness and athletic skills like agility and coordination Obstacle Medley
Games: Develops physical fitness, athletic skills, and form-specific skills Animal Tag
Games: Teaches body control and develops athletic skills and overall fitness MIDDLE SCHOOL
Pre-Run Breathing
Warm-up Activities: Focuses and energizes kids, promotes proper and consistent breathing Arm Stretches
Static Stretches: Stretches the posterior deltoids, triceps, shoulders and lats Arms Overhead
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 Glute Stretch
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 Quad Stretch
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 Arm Scissors
Dynamic Stretches: Warms up the pecs, upper back, shoulders and upper arms Dynamic Calf Stretch
Dynamic Stretches: Warms up the calf muscles Leg Swings
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 Toe Touches
Dynamic Stretches: Warms up the hamstrings and back muscles Torso Twists
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 Lunges
Strength Training: Strengthens the quads, hamstrings, and glutes Squats
Strength Training: Strengthens the quads, glutes, hamstrings, and core Crunches
Strength Training: Strengthens the abdominal muscles Pushups
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 Foot Fire
Form: Promotes running on the balls of the feet and quick turnover Bang the Drum
Form: Teaches the fundamentals of efficient arm swing Copy Cat
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 Butt Kicks
Form: Trains the hamstrings to contract forcefully as the feet land Tight Rope
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 Cariocas
Form: Improves coordination, increases stability and flexibility of the hip joints Funky Run
Form: Promotes body control and specific aspects of good form High Knees
Form: Develops strength and endurance to improve knee lift and reduce plodding High Skips
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 Out and Back
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 The Centipede
Pacing: Teaches running at a controlled pace and the ability to serge Time Trials
Pacing: Establishes a baseline for a runner's fitness level and pacing skill Bean Bag Race
Games: Combines friendly competition, high-intensity running, and agility training Continuous Relay
Games: Improves speed, endurance, and pacing skills Toe Tag
Games: Develops fitness and athletic skills such as agility and coordination Obstacle Medley
Games: Develops physical fitness, athletic skills, and form-specific skills Animal Tag
Games: Teaches body control and develops athletic skills and overall fitness HIGH SCHOOL
Arm Stretches
Static Stretches : Stretches the posterior deltoids, triceps, shoulders and lats Arm Stretches
Static Stretches : Stretches the posterior deltoids, triceps, shoulders and lats Arms Overhead
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 Glute Stretch
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 Quad Stretch
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 Arm Scissors
Dynamic Stretches: Warms up the pecs, upper back, shoulders and upper arms Dynamic Calf Stretch
Dynamic Stretches: Warms up the calf muscles Leg Swings
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 Toe Touches
Dynamic Stretches: Warms up the hamstrings and back muscles