A solid warm up can lay the foundation for running efficiency - reducing injuries and enhancing overall performance.

A solid warm up can:

Get blood pumping to the muscles to prepare for the energy demands of running.

Improve range of motion and neuromuscular coordination for a more powerful and efficient stride.

Fast and Free is created for female runners who want to feel stronger, more efficient, and more powerful in their stride!

Stop randomly fumbling through a your warm up (or skipping it all together) and start your run off with a purposeful warm up that will have you feeling fast and free!

Kristy W.

My gate felt more spacious and had a lot more power to it as well as hip movement. I didn’t get any lateral knee pain!!! Back felt great and I was going quite a bit faster as it just felt better.

Catherine C.

I am totally always feeling it in my hamstrings and core now. Not-so-coincidentally I believe, my runs have felt stronger than ever. I truly felt they were effortless-which is CRAZY. Then I realized that for the past couple weeks, I haven't had any discomfort or pain while running at all.

April K.

“I have never not had hot and tight hamstrings my whole life until you taught me how to unlock my pelvis and now… hamstring freedom!”

ABOUT YOUR COACH

Alison Marie Helms, PhD.

Women's Running and Strength Coach

I'm a PhD engineer, NASM certified personal trainer, UESCA certified running coach, life long runner, self-proclaimed running nerd, and creator of the Women's Running Academy.

Frequently Asked Questions

How long with this warm up take?

What equipment is needed?

If you have any other questions, do not hesitate to reach out. Send me an email here.

A FREE plug and play set of run warm ups to help female runners feel strong, efficient, and confident in their stride.