Now on the App Store

Running Drills App from Kathy Butler, 2× Olympian — Warm-Up Drills Always Free

Q: Should I do running drills before or after my run?

Always before quality sessions, after a brief easy warm-up jog. Dynamic drills prepare the neuromuscular system for fast running. Doing them after a hard workout defeats their purpose and increases injury risk.

Q: Do running drills actually improve performance?

Yes. Drills improve running economy by reinforcing efficient mechanics — better hip extension, higher cadence, reduced ground contact time. Kathy prescribes these sequences to athletes at every level, from beginner marathon runners to Olympic Trials qualifiers.

Q: Can beginners do these running drills?

Absolutely. These videos are designed for all levels. Kathy teaches the same drill sequences to beginner runners as to her elite athletes. Start at reduced intensity and focus on form over speed.

Most runners train their fitness but never train their form. Running drills fix that — they rewire the movement patterns that determine how efficiently you run at any pace. This app puts 30+ drills in your pocket, each coached by Kathy Butler, a two-time Olympian who has spent 20+ years coaching runners from beginners to elite competitors. Warm-up drills are always free.

Try the drills Download on the App Store ↓

Warm-up drills always free Free to download No account required

Training Library

Try the drills now.

Select any drill to watch the video and read Kathy's coaching cues.

Butt Kicks

Watch on YouTube

Butt Kicks

2 × 20 meters

Coaching cues

1 of 3

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).

Built-In Timer

No stopwatch needed. Just follow along.

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.

Work and recovery rings for timed drills
Sound cues so you don't have to watch the screen
Prescription shown at the top — sets, reps, or duration

Activity Calendar

Build the habit. Watch your streak grow.

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.

Day-by-day completion calendar
Current streak and best streak
Monthly drills done and active days at a glance

Well done! — completion celebration and logging

Celebrations & Streaks

Every completion feels like a win.

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.

Confetti animation on every drill completion
Log pain rating and notes right after each session
Streak milestone toasts at 7, 14, 21, 30, 50+ days

Pricing

Free to download. Always.

All current warm-up drills are always free. No account required.

Free

No account required

✓All current warm-up drills — always free
✓Built-in timers with sound cues
✓Activity calendar & streak tracking
✓Milestone celebrations

Annual

$9.99 / year

Cancel anytime in App Store settings

✓Everything in Free
✓Coach drill assignment & sharing
✓Athlete activity reports with effort trends
✓All future drills as they're added

Download on the App Store

Subscription renews automatically each year. Payment charged to your Apple ID at confirmation. Manage or cancel anytime in App Store settings.

Running Drills — Common Questions

What is the Run Foundations app?

Run Foundations is a free iPhone app with 30+ running drills — warm-up, strength, form, and cool-down — created by 2× Olympian Kathy Butler. Each drill includes a video demonstration, coaching cues, and a built-in timer. Free to download on the App Store, no account required.

Is the Run Foundations running drills app free?

Yes — Run Foundations is free to download with no account required. All current warm-up drills are always free, including built-in timers and activity tracking. Coach sharing tools are available with a Run Foundations Annual subscription at $9.99 per year.

Is Run Foundations available on Android?

Run Foundations is currently available on iPhone (iOS) only, free on the App Store. An Android version is not yet available.

How often should I do running drills?

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.

Should I do running drills before or after my run?

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.

Do running drills actually improve performance?

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.

Can beginners do these running drills?

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.

Running Drills App from Kathy Butler, 2× Olympian — Warm-Up Drills Always Free

Claim 1 free month of Run Foundations.