There are a number of key exercises and drills that 99.9% of runners will greatly benefit from, if performed on a routine basis but the irony is that most runners simply don’t do these types of exercises. This Kinetic Revolution 30 Day Challenge Review provides an overview of these exercises and drills to help you understand their benefits. Running is hard but with exercises and drills like these you will find it gets easier.
An ounce of prevention is better than a pound of cure.
Benjamin Franklin
It’s easier to stop something from happening in the first place than it is to repair the damage after it has happened. The tried and tested Kinetic Revolution 30 Day Challenge enables any runner to incorporate regular strength, mobility, stability exercises and running form drills into their regular running schedule.
Check out James’ Intro Video below:
Kinetic Revolution 30 Day Challenge Stage One
The initial stage of the challenge is focused on improving both hip mobility and single leg balance. All the exercises in this stage of the challenge can be performed either before or after your run, or on days that you aren’t planning on running. It consists of exercises and drills similar to those listed below.
I think that James’ logic in starting with these core exercises and drills is incredibly smart because hip flexor, hamstring and adductor issues are incredibly common issues among runners. Performing these drills early on to get you into the proper routines for injury prevention is essential.
Basic Mobility & Balance Training
- Hip Flexor Stretch
- Hamstring Stretch
- Adductor Stretch
- Single Leg Balance
Check out the Kinetic Revolution - Glute Kickstart Program for Runners
Kinetic Revolution 30 Day Challenge Stage Two
In the second stage of the challenge you will focused on more strength based exercises, as well as adding some demanding core exercises. The challenge suggest that you performe these exercises on days where you are planning to run. It is recommended that with the strength exercises like the split squats you should perform them after your run.
The addition of core strength exercises is timely in my opinion because most runners don’t understand the importance of having a strong core in order to support all other running muscles. I believe the core strength is the cornerstone of a strong running body and if the cornerstone is weak all of the other supporting muscles will not remain balanced to help you avoid inury.
Basic Strength & Core Training
- Split Squat
- Hip Thruster
- Straight Leg Deadlift
- Mountain Climbers
- Standing Core Control
Check out the Kinetic Revolution - Runners Knee Rehabilitation
Kinetic Revolution 30 Day Challenge Stage Three
The third stage of the challenge expands the mobility work from the first stage by adding some light plyometric exercises to work on efficiency of loading at the ankle. These exercises in mobility work may be challenging in terms of upper body strength, which often highlights an area of weakness for runners in particular.
The single leg hops will provide you with a good test for determining if your core strength and lower leg strength is developing properly together. As those two areas develop strength your balance will increase.
Intermediate Mobility & Plyometric Training
- Modified Pigeon Stretch
- Lateral Hip Stretch
- Spiderman Rotations
- Double Leg Jumps
- Single Leg Hops
Check out the Kinetic Revolution - Fix Your Plantar Fasciitis & Run Pain Free
Kinetic Revolution 30 Day Challenge Stage Four
The fourth stage of the challenge introduces resistance bands. These are one of my favourite training tools for runners! If you do not have resistance bands to use, I recommend purchasing some resistance bands on Amazon or there are included alternative non-banded exercises that you can do in their place.
If you can perform these exercises, or work up to performing them, with resistance bands you will find a greater benefit from this stage of exercises so I recommend getting a set to use if you don’t already have one.
Resistance Band Training
- Resistance Band Squats
- Resisted Toe Touch
- Lateral Resistance Band Walk
- Rotations with Resistance Band
Alternative Exercises
- Sumo Squats
- Toe Touch Hop
- Balance & Lateral Push
- Rotations
Kinetic Revolution 30 Day Challenge Stage Five
In the final stage of the challenge you will focus on running form. There are a couple of simple drills to work on during this stage that will improve your stride pattern and arm carriage. Proper form and technique make a huge difference in reducing impact stress on your joints, ligaments and muscles.
Combining the stage 1-4 strength and mobility exercises with the proper running drills in stage 5 will give you the highest chance of avoiding injury and improving your overall running experience and performance.
Running Technique Drills
- Hip & Knee Flexion Drill – With or without a wall for support
- Arm Swing Strides
- Longer Technique Reps
Personally, I use a modified version of the Free Standing Hip & Knee Flexion Drill as my pre-run warm-up, because it does a great job of getting me focused on how to run and warming up my running muscles.
My Personal Thoughts
The Kinetic Revolution 30 Day Challenge Review would not be complete without my personal opinion. I’ve been relatively consistent at strength and stretching routines when I’m actively training for a race or planned event but struggle to maintain that consistency when I’m not. This challenge gives some great structure and also provides something that I feel is critically important – video instruction on “how to” do the exercises correctly. James’ videos are well done and will help you to understanding how to do the drills and exercises the right way.
All 5 stages are a great challenge with different drills that I would definitely recommend. When your body is strong and balanced it will greatly improve your running motivation.
I believe that this challenge is a huge success and would be great for all runners who do not have a stretching/strengthening routine in place, or who have one but do not actually do it (you know what I am talking about). The structure provides a pattern that will you get used to doing drills as part of your normal routine. This so that you can get into a routine of mobilization, stretching and strengthening to increase your running longevity.
Click below to check out James’ 30 Day Challenge.
