I am very uncoordinated, which is part of the reason why I enjoy running. It’s basically one foot in front of the other and very hard to screw up. There’s no equipment to use. No complex movements. And unlike a group exercise class setting, there is no instructor to follow when your head knows which way your body should be moving, but your body refuses to cooperate.

I took the first “Ramp Up Your Run” conditioning session on January 14th, which was co-taught by personal trainers Bruce and Laura.

And while I’m still uncoordinated as heck, I learned a number of exercises and stretches to not only improve my coordination, but also to take my sport to the next level.

The class was modeled around the idea that running is a full-body sport.

You need strong legs to run (obviously), but you also need balance, coordination, agility, and endurance.

Bruce taught the first half of the session and ran the class through a series of bootcamp-style drills and exercises designed to strengthen every part of our bodies.

And he knows running like no one I’ve ever met. With 17 marathons under his belt, including 10 consecutive Bostons, he could write a book about the importance of plyometric exercises (specialized, high-intensity training techniques used to develop athletic strength and speed) and how to use them to improve your run.

We performed many drills and exercises,  but here are the highlights:

• We placed resistance bands around our calves and did side-step moves to strengthen our leg muscles.
• We did agility ladder drills to improve our speed and footwork.
• We worked on balance by standing on one foot and then jumping up to land on a box.
• We learned the importance of foam rolling to prevent and treat running injuries.
• We performed a series of running drills, including one that included skipping.

Then Laura took over to cover the stretching portion of the session.

Laura is not only a talented dancer, but she is also an expert on stretching and teaches the Essential Stretch class on Sunday afternoons. I did not stretch enough during my half-marathon training last summer, which may have contributed to my calf-injury, but after listening to and watching Laura, I have now become a stretching machine.

• We did balance ball stretches designed to improve our leg strength.
• We worked on our cores and how to improve our posture.
• We learned about the importance of both pre- and post-run stretches and how stretching prevents injuries.

 The class moved quickly, but we were encouraged to stop Bruce and Laura at any time to ask questions about what we were doing, which all of us there that night did.

Our class had the personal attention of two awesome trainers for 1.5 hours.

They watched our form and adjusted us when necessary (I needed a lot of adjusting).

They took the time to answer all our questions, long after the session ended.

They addressed our specific injuries (and runners love to talk about their injuries), and what we can do to prevent them from happening again.

And while at times my stretching form was a hot mess, and I could not properly execute the skipping drill to save my life, Bruce and Laura never made me feel inadequate. They were nothing but encouraging, positive, and supportive. 

 After the session ended, I asked my fellow classmates what they thought of “Ramp Up Your Run.”

Here’s what they said:

“All of the core strengthening stretches and exercises were awesome -I am still feeling it days later.”

 ”Stretching my calf muscles was exactly what I needed that day! I was pleasantly surprised that they included a lot of yoga-like moves, which is nice (since I do try to do yoga).”

“I’m sold on the exercise ball and will be going today to get one of my own. I can still feel the sore muscles from some of the exercises that utilized the ball and I know those core muscles need some serious work.”

“My favorite bit of advice focused around strengthening my ankles. This is crucial to me because of a recent sprain. I’m really hoping that these suggestions will make me run stronger and longer!”

“The instructors made a great point that a strong runner needs a strong core….I will be working on that.”

The next session of “Ramp Up Your Run” is this Saturday, January 29th, from 12:30-2pm. I loved this class, and if you run, I think you’ll enjoy it too.