The Under Armour Eastside 10K is one of  Vancouver’s best races, and this year the event will be held virtually, running from September 1 to 30. In anticipation of the upcoming race, Under Armour (the title sponsor of the event) wants to help runners be at their best, come fall. With only seven weeks until the event opens, it’s time to lace up and get out running.

Under Armour’s comprehensive training program includes strength, mobility, recovery and running outlines – everything a runner needs to get them to the start line in one piece. Runners should be running and mobilizing five times a week, strength training twice weekly and emphasizing recovery every day.

 

Mobility

Under Armour trainers believe that runners should be doing this mobility routine every day and before every run. The movement and mobility routine will prepare your body for running by increasing mobility at the ankles, hips and T-spine. Keeping the body in good condition is not only better for performance, but also helps you stay injury-free. These pre-run exercises are developed to work on areas of the body that are pushed to the max while running.

Foam roll posterior hip

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Strength

Strength training should be done twice a week. Ideally, it’s done on Wednesdays and Saturdays (the two days of the program with very little running), but strength can really be worked into a runner’s week wherever it fits best. Do these exercises with as little rest as possible in between (you want to complete one to three rounds). Take roughly a minute after each set to rehydrate.

Pushup Step 1

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Recovery

From the outside looking in, it might seem like strength and mobility are the only two aspects of training that really matter, but that isn’t the case at all. Recovery is extremely important, and if you don’t recover well after your workouts, the rest of your training will suffer. This Under Armour recovery program hits areas of the body that need the most attention after your workouts, and should be done every day.

Foam roll groin

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Calendar

This running program is built for beginner and intermediate-level runners. Runners will be introduced to tempo runs, hill repeats and long runs, along with an appreciation of the easy day. It’s an eight-week plan, taking runners to mid-September and the middle of the Eastside 10K virtual window. To sign up for the event, click here.