20+ running drills — warm-up, strength, form, and cool-down — with video and coaching cues from 2× Olympian Kathy Butler. Free. No account required.
What's inside
20+ drills — warm-up, strength, form, and cool-down — with video demonstrations and Kathy's coaching cues. Warm-up drills are always free.
Timed drills have built-in work and recovery rings with sound cues. The prescription — sets, reps, or duration — is shown at the top so you can stay focused on form.
Every completion is logged. Your calendar shows which days you trained, your current streak, and best streak. Milestone celebrations at 7, 14, 21, 30, and 50+ days.
Coaches build custom drill lists and share them in one tap. Athletes see a "From Coach" section and share back full activity reports with effort ratings and 28-day trends.
The coach behind it
Every drill in Run Foundations comes from Kathy Butler — a 2× Olympian who has spent over two decades coaching runners at every level. These aren't generic exercises. They're the exact sequences she prescribes.
Learn about Kathy →Pricing
Warm-up drills, timers, and activity tracking — all free, no account required.
Free
$0
No account required
Annual
$9.99
per year · cancel anytime
Common questions
Two to three times per week is the right starting point for most runners. Kathy prescribes dynamic warm-up drills before every quality session — track workouts, tempo runs, or intervals. Foot and ankle exercises can be done daily at 10–15 minutes, since they're low-impact and build cumulative strength over time.
Always before quality sessions — after a brief easy warm-up jog, not instead of one. Dynamic drills prime the neuromuscular system for fast running. Doing them after a hard workout, when muscles are fatigued, removes their training benefit and raises injury risk.
Yes — and the evidence is consistent. Drills improve running economy by reinforcing efficient mechanics: better hip extension, higher cadence, and reduced ground contact time. Kathy has prescribed these sequences to athletes at every level, from first-time marathon runners to Olympic Trials qualifiers, with the same results across the board.
Absolutely. These videos are designed for all levels — Kathy deliberately teaches the same drill sequences to beginner runners as to her elite athletes. Start at reduced intensity and focus on form over speed. Within a few weeks the movements become second nature.
Download Run Foundations and start with Kathy's warm-up drills today.
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