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Running Technique and Training

Running Smarter, Running Stronger

Learn, train and race using the techniques and training philosophies of elite distance runners. A proven approach to improve your running.
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What you'll get

included with the course

17 on-demand video lessons

Learn at your own pace on any device. Watch as often as you want, whenever you want.

Instant Lifetime Access

As soon as you enroll you are good to go. No monthly or annual fees. The course is yours!

certificate of completion

As soon as you finish the course you will receive a customized certificate of completion.

100% Money back guarantee

Complete protection by our no-risk guarantee. See our refund policy for details

what you'll learn

TRAINING, DRILLS & LESSONS DESIGNED to maximize performance

Warm-Up Routines
Running Form & Cadence
Flexibility & Strength Drills
Speed Development Drills
Endurance & Aerobic Capacity
Running Efficiency
Post Run Routines
Maximizing Recovery
Body Maintenance Systems
Injury Prevention
5k, 10k & Marathon Training
And More
running technique example on mobile devices

course content

Lesson plan and chapter descriptions

Course Duration: 1 hr, 48 min
Number of Lessons: 17
class sample
Are you ready to become a stronger, faster runner? Maybe you’re working to reduce your race times or you just want to go further on the trail. This course will help you build the physical skills necessary to get the most out of running. Jason shares the purpose and structure of this course and how you can start training strategically to progress from where you are today to where you want to be.
Have you heard that you should increase your mileage by 10% each week? In this lesson, Jason busts this myth and shares better guidelines for you to follow as you up your distance. He also discusses the importance of consistency over time and how to structure your training to avoid injury and stay healthy.
If you’ve ever experienced heavy legs or shin splints during your run, you know how discouraging this can be. Learn the common mistake that may be causing the heaviness and shin pain and how to fix it. On the other hand, a running injury can bring your running to a halt. In this chapter, Jason shares how to detect an injury before it gets worse, soreness you can run through and the types of injuries that should stop your training.
Every runner wants to run more economically with proper technique. You can start doing this by following three simple universal principles. In this lesson, Jason explains how you can train to run with higher cadence, proper foot strike and athletic posture to achieve a more efficient run.
After you’ve gained an understanding of proper running form, you have to learn how to put it into practice. Working on your form during training may actually lead to decreases in your economy if not done right. This lesson covers how to work on your form as well as when you should leave it as it is.
A key concept of this course is understanding that endurance is king. Developing your aerobic metabolism is one of the most effective ways of becoming a better runner. Fortunately endurance can theoretically always be improved. Jason shares how to train for endurance and principles to integrate into your training plan so you’re always progressing.
Speed is a skill. It is technique oriented and just like endurance, you can work to increase your speed. In this chapter, you’ll learn how to integrate sprint work into your training to up your speed while not leaving yourself vulnerable to injury or overtraining.
If your goal isn’t to get faster, why should you do a speed workout? Speed workouts have more benefit than just going fast. They will improve efficiency and economy and will help you get stronger so the same distance takes you less time and effort. Once you’ve built your mileage, Jason shares how and when to add speed work to your training.
Running drills are great tools to add to your warm-up process. This chapter demonstrates some drills that you can integrate into your training program to improve your coordination and get your nervous system firing before your run. This is especially important before your faster training sessions or a shorter race.
Because running is a one-dimensional sport – you’re only moving in one plane of motion – runners have an increased risk of injury. This is why variety is so critical to your training program. Jason shares micro variations to include in your training to both improve your performance and reduce your injury risk.
Sometimes you have to make bigger changes to your training plan to get better. In this chapter, Jason discusses some high level changes that may be necessary for you to break through plateaus. He also shares some training and strategy advice for your first marathon.
For a good run, you definitely need to warm-up your body, nervous system and joints first. This chapter walks you through and demonstrates different lunge exercises to get you nice and warm for your run.
There’s a big difference between warming up using specific exercises and just taking it slow the first mile. Studies have actually proven that runners who warm up properly have a higher pain threshold and report relatively low soreness in their legs. In this chapter, Jason demonstrates additional exercises you can add to your warm-up routine to get the critical dynamic stretch in your hamstrings and quadriceps before your run.
Running is a lifestyle – it’s just as important what you’re doing when you’re not running as when you are. Jason shares critical elements of recovery such as sleep, nutrition and stress. But nobody is perfect, so Jason shares his philosophy for training and racing if these elements aren’t great on any given day. He also gives some tips to get better renewal during a planned recovery week.
In the previous chapters, Jason shared injury prevention measures you can take while running. This chapter discusses and demonstrates some body maintenance strategies that can help mitigate the impact forces of running on your body. Regularly tuning your body can keep you running strong and feeling great.
No training program is complete without runner specific strength training. Preventing injuries, improving performance and being an efficient runner should always be three pillars in your training plan. In this chapter, Jason shares some of his favorite exercises to strengthen your full body so you can continue running strong even when you’re tired.
All runners have made mistakes at some point during their training and racing. In some cases, those mistakes are repeated over and over again. In this lesson, Jason shares some of the most common mistakes, how we can correct them and avoid injuries and other issues.

meet the instructor

learn why this coach is so effective

Jason Fitzgerald instructor profile

Jason Fitzgerald

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Jason Fitzgerald is the host of the Strength Running Podcast and the founder of Strength Running, an award-winning running blog with hundreds of thousands of monthly readers. A 2:39 marathoner and USATF-certified coach, he’s coached thousands of endurance athletes to faster finishing times and fewer injuries with his results-oriented coaching philosophy.

He’s the winner of the 2011 Morraine Hills Half Marathon, 2012 Maryland Warrior Dash, and the 2013 Potomac River Run Marathon. During his collegiate career, he was a member of the 2002 National Championship-qualifying cross-country team and a top ten finisher in the steeplechase at the 2006 New England Championships.
Learn more about Jason

how it works


Every course includes lifetime access to our online learning platform. Check out the short video to see it in action.
Learn more 

dive deeper

learn more about this course

trail running technique


Running is a skill.

Endurance, running economy and resilience from injury is not hardcoded in your genetics. 

Running is a skill that can be developed and dramatically improved using the right combination of technique and training.

Whether you’re an experienced runner looking to reduce your race times, a beginner tackling your first 5k or a weekend warrior with goals to reach the end of the long trail – this course will give you lifelong, actionable lessons to run smarter and stronger.

Listen to Jason talk about the course with Dean Ouellette on the Final Surge Podcast


You’ll get stronger every mile.

If you train right, your goals and PR’s won’t be able to keep up. But simply doing countless intervals and long runs aren’t going to get you there. Running faster while using less energy – that comes from getting strong, developing your power and improving your technique.

Learn the training philosophy elite runners use to get the most out of their stride by generating speed and efficiency while staying healthy. And because everyone struggles with different elements of running, common errors are broken down so you can self-correct in training before the race begins.
running strength drills
jason fitzgerald demonstrating distance running

Deep Insight

Learn the lessons of a lifetime from an accomplished runner and coach who has been where you are.

By utilizing the latest findings of sports science research and a proven methodology for success, USATF-certified coach and founder of Strength Running, Jason Fitzgerald, guides you through the approach he has used to train thousands of runners.

His focus on stronger, more efficient running will have you recovering faster with fewer injuries. You’ll finish each section with tips and tactics to reflect, identify failure points and uncover your true running potential.
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100% Risk-Free Money Back Guarantee

You are completely protected by our 100% No-Risk Guarantee. If any course doesn’t live up to your expectations we’ll happily refund 100% of your money within 14 days. See our refund policy for details and eligibility.

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