This belly had 2 babies. This belly just ran 2 x 1 mile with 1 min rest in 6:14 and 6:11 #momrunner #runnermom #postpartumbody #theefficientrunner #run #runner #runnersofinstagram #milerepeats #trackandfield #usatfmasterstrack #intervaltraining #runningcoaching #runningmotivation

Plyometrics build speed and explosiveness. It’s important to have a soft landing and not to lock out your knees #plyometrics #plyometricstraining #speedtraining #speed #explosiveness #explosivenesstraining #standinglongjump #theefficientrunner #efficientrunning #runningcoaching

Be efficient by strengthening and stretching at the same time! #sidelunge #lunges #adductors #adductorstretch #glutestrength #theefficientrunner #efficientrunning #efficientrunningcoach #runningcoach #running #runningmotivation #runner #usatfmasterstrack #momswhorun #runchat

Bridges can be done as a set with reps or as a stationary hold #theefficientrunner #efficientrunning #runefficiently #gluteworkout #glutesworkout #glutebridges #glutes #glutestraining #runchat #tracknation #momswhorun #usatfmasterstrack #runningcoach

An efficient exercise that targets core, glute, and balance. Opposite arm opposite leg. Keep your back in a neutral position and engage your core #theefficientrunner #runningcoach #runefficiently #gluteworkout #glutesworkout #oppositearmlegextension #glutes #usatfmasterstrack

Do you plank correctly? #theefficientrunner #efficientrunning #runefficiently #coreworkout #core #coreworkouts #coreexercises #plank #plankchallenge #plankworkout #planks #plankstronger #centralhighschoolofphiladelphia #runchat #tracknation #momswhorun #usatfmasterstrack

Downward dog with foot pedal. Loosen up those calves. #warmup #theefficientrunner #efficientrunning #runefficiently #dynamicstretching #calfstretch #centralhighschoolofphiladelphia #tracksquad #runchat #tracknation #momswhorun #usatfmasterstrack

Do dynamic stretching before a run and save the static stretches for after, once the muscles are warmed up. The video shows just one example, the walking hamstring stretch. Stay tuned for more dynamic stretches that I’ll post this week! #warmup #runningcoach #theefficientrunner

How to stretch your glutes. #glutestretch #glutes #theefficientrunner #efficientrunning #running #run #runcoach #runningcoaching #runner #runnermom

How to stretch your calf and Achilles. #calfstretch #achilles #theefficientrunner #efficientrunning #running #run #runcoach #runningcoaching #runner #runnermom

How to stretch your hamstring. #hamstrings #hamstringstretch #theefficientrunner #efficientrunning #running #run #runcoach #runningcoaching #runner #runnermom

Do this before you run! Check out my blog for instructions. theefficientrunner.com/blog #theefficientrunner #runningcoach #running #run #warmup #efficientrunningcoach #jointcircles

PELVIC TILT. Do it. It’s good for you. It gets your hips under you. Helps you use more glute than hip flexor. #theefficientrunner #efficientrunning #efficientrunningcoach #efficientrunningmechanics #efficientrunningtechnique

Do you want to race at an indoor track and field meet? Distance, mid-distance, sprints, hurdles? I just ran the mile today and it was so much fun! Contact me if you’re interested: theefficientrunner@gmail.com #mastersathletes #usatfmasterstrack