COMFORT
EXPERTS

Ready to wake up your body and prime your legs before every run? This quick 5-minute pre-run drill routine is designed to loosen tight feet, activate your hips and glutes, open up your quads, and get your nervous system fired up—so you feel lighter, more mobile, and ready to run strong. Perfect for runners of all levels. Do it right before you lace up and head out the door. What’s in the routine: Lacrosse ball foot massage – release the feet and plantar fascia Frog bounces – loosen up the knees, open the hips, activate the glutes, and flex the toes Leg swings – improve hip mobility front-to-back and side-to-side Quad pulls – stretch and lengthen the quads Knee pulls – open the hips and stretch the glutes Bone saws – loosen up the calves, soleus, and Achilles while improving dynamic hamstring and hip mobility Jumping jacks (side-to-side + front) – elevate heart rate and coordinate full-body movement No equipment needed except a lacrosse ball (or any firm ball). Takes just 5 minutes. Feel the difference on your next run. Save this video and make it part of your warm-up. Drop a comment and tell me which drill feels best for you! #PreRunRoutine #RunningWarmUp #5MinuteWarmUp #RunnerMobility #JumpingJacks #LacrosseBallMassage #FrogBounces #LegSwings #QuadPulls #KneePulls #BoneSaws #RunnersWarmUp #MobilityForRunners #RunningDrills

Chasing Big Goals: The Journey to Running Success Setting big goals can feel intimidating—but it’s also one of the most powerful ways to shape your daily actions and keep you motivated. In this episode, Coach Jay reflects on his recent racing experiences at the Drake Relays US Masters Mile Championship and the Labor Day Road Race. He shares honest insights from aiming high (trying to win both the mile and 800 at Drake, and chasing a sub-15 5K), what the results taught him, and how those lessons apply to every runner chasing their own ambitious targets. You’ll hear about: Why setting big goals is really about framing what you’re responsible for today How adjusting mileage and nutrition led to real progress The visualization technique that helped him believe he was a sub-15 guy again Why embracing the process (even when you fall just short) builds resilience The importance of truly easy running as you age Common strength-training mistakes runners make—and what to do instead Whether you’re chasing a PR or just trying to stay consistent, this episode offers practical mindset shifts and training wisdom from someone who’s been in the trenches. Hit play, and let’s chase those big goals the smart way. #Running #GoalSetting #MastersRunning #TrainingTips #CoachJay

Ryan Hall and Jay Stephenson openly share the curiosity, passion, and love they still have for running after years of competing, coaching and living the sport. In this conversation, two mid -40's runners dig into the things that keep running fun, fresh and exciting-long after the early motivation fades. Through honest, fun, and informative stories, they explore what still lights them up about the sport and how runners can reconnect with the original feeling of falling in love with running. Whether your passion has dimmed, you've hit a plateau, or you're simply looking for a reminder of why you started, this talk is meant to rekindle the spark through their passion. Ryan and Jay share real experiences from their journeys-the joy, the challenges, the lessons, and the simple practices that continue to fuel their love for running years later. If you've ever wondered how to keep the fire going after the medals, the PRs, and the early excitement settle down, this conversation is for you. Drop a comment and let us know: What's one thing that still makes running exciting for you? What are you still curious about? Like and subscribe if this helped remind you why you lace up in the first place. #RunFreeTraining #EnduranceTraining #Running #Recovery #PerformanceTraining #TrailRunning #MarathonTraining #MariusBakken #PeterAttia#runningpassion#lovetherun#blanksnutrition

Jay takes us along on his 8x4 minutes and lactate workout while in Flagstaff, AZ.

Meet the women behind Run Free Women, a community built to get more women running together. In this episode, Eliza shares the story of her 23-year running streak — one of the longest in the world — and how she's kept it alive through motherhood, injury, and the hardest seasons of life. Then Callie, a former Olympic Trials qualifier, opens up about her path from young runner to elite competitor, and how pregnancy is reshaping her relationship with the sport. Plus: favorite routes, go-to workouts, shoe picks, and an invitation to join the community. https://www.runfreetraining.com/landing?gender=women