WATCH: drills on hills – a different kind of hill workout for runners

Jon-Erik Kawamoto demonstrates a novel approach to the hill workout, incorporating warmup drills usually done on the flats

WATCH: Plyometric stair workout for running power

Jon-Erik Kawamoto of St. John’s, NL demonstrates good form for a challenging and effective outdoor workout

3x3x3 dumbbell workout for runners

Jon-Erik Kawamoto takes us through three 20-minute exercise routines, and all you need is a pair of dumbbells