20+ running drills — warm-up, strength, form and cool-down — included in the Run Foundations app. Video and coaching cues from the library of a 2× Olympian.
Training Library
Try the drills now.
Select any drill to watch the video and read Kathy's coaching cues.
Coaching cues
Also in the app
Free to download.
All current warm-up drills are always free. Activity tracking and streak celebrations are free to download, no account required. Coach sharing tools are available with a Run Foundations Annual subscription ($9.99/yr).
Every time you complete a drill, it's logged. Your activity calendar shows which days you trained and how long your current streak is — the simplest motivation to keep going.
Strength and cool-down drills come with a built-in timer. Set the work interval, rest, repeat — the app tracks it so you can focus on form.
Tap Mark Complete and the app celebrates with you — confetti, a "Well done!" moment to log how you felt, and streak milestone toasts when you hit 7, 14, 30 days and beyond.
Coaches pick drills and share a file with one tap. Athletes import it to see a "From Coach" section at the top of their library. When they're done, they share their full activity report right back — effort ratings, session notes, 28-day trends.
Coach sharing requires a Run Foundations Annual subscription — $9.99/yr, cancel anytime.
Pricing
Free to download. Always.
All current warm-up drills are always free. No account required.
Free
$0
No account required
Annual
$9.99 / year
Cancel anytime in App Store settings
Subscription renews automatically each year. Payment charged to your Apple ID at confirmation. Manage or cancel anytime in App Store settings.
Two to three times per week is the right starting point for most runners. Kathy prescribes dynamic warm-up drills before every quality session — track workouts, tempo runs, or intervals. Foot and ankle exercises can be done daily at 10–15 minutes, since they're low-impact and build cumulative strength over time.
Always before quality sessions — after a brief easy warm-up jog, not instead of one. Dynamic drills prime the neuromuscular system for fast running. Doing them after a hard workout, when muscles are fatigued, removes their training benefit and raises injury risk.
Yes — and the evidence is consistent. Drills improve running economy by reinforcing efficient mechanics: better hip extension, higher cadence, and reduced ground contact time. Kathy has prescribed these sequences to athletes at every level, from first-time marathon runners to Olympic Trials qualifiers, with the same results across the board.
Absolutely. These videos are designed for all levels — Kathy deliberately teaches the same drill sequences to beginner runners as to her elite athletes. Start at reduced intensity and focus on form over speed. Within a few weeks the movements become second nature.
These drills are just a taste of what Kathy incorporates into her coaching. Get a fully customized plan built around your goals.