📌 KEY TAKEAWAYS

• The most crucial concept for winter training success
• Keep heart rate elevated by going directly from warm-up → run → strides → post-run work (no breaks)
• Athletes get as much or more aerobic benefit with LESS running — prevents injuries
• This is why Jay's system keeps athletes injury-free while helping them PR
• Works for any program, any environment, boys and girls, big schools and small
• Change this approach in December...

📌 KEY TAKEAWAYS

• Core X is a 5-minute core routine — 10 exercises at 30 seconds each — designed specifically for runners and easy to add after any run.
• The routine targets both the anterior chain (front of the body) and the posterior chain (back of the body) for balanced core development.
• A strong core helps maintain proper running form, reduces fatigue, and improves the transfer of power from your legs through your torso.
• Exercises include ...

📌 KEY TAKEAWAYS

• Sleep is the most powerful — and most overlooked — performance enhancer for high school runners. Athletes who sleep more run faster, recover quicker, and stay healthier.
• During deep sleep your body releases growth hormone, which repairs muscle fibers broken down during hard workouts — skimp on sleep and recovery slows dramatically.
• High school athletes who sleep fewer than 8 hours per night are nearly twice as likely to get i...