We’ve teamed up with Rad Running to bring you Workout Wednesday! Coaches Heather Stephens and Kristin Metcalf serve up the spicy track work, and we dish the warm up and Resets to boost your workout results and keep you running forward.

When doing track and turnover work, runners often feel their hips getting tighter with each turn of the track — booty Lock is a common complaint. To nail your workout and absorb the full benefit of your effort you need your hips working with you rather than against you, so post-track hip Resets are key.

Check out our top yoga for runners routines in the plan section below and if you’re not an Athletes for Yoga Video subscriber yet, start your free 14-day trial anytime. This gives you access to Athletes for Yoga Video online and app on iOS and Android.

WORKOUT: TRACK TURNOVER

Plan:

Warm Up: 10 min easy jog + Workout Day Warm Up

• 4 x 15 second strides (take as much walking recovery as you’d like between each)

• 8 x 200 @ mile race pace w/ 90 second recovery (8 x 45 seconds @ same pace if you can’t get to a track)

Cool Down: 10 min easy jog + Quick Post-Run Hip Reset immediately post-workout / followed by Hip Maintenance with Stephanie Violett later in day to fight booty lock.

Purpose:

Rep workouts like these are great for building efficiency for longer, slower paced workouts and races (imagine miles per gallon in your car). By doing this kind of work weekly, you’ll feel more comfortable and relaxed at 5k, half marathon, and marathon paces.

Pace:

Try to run the 200s at a pace you estimate you could maintain for an all-out mile. The rest should be double the amount of time each 200 takes you. For example, if you are running your 200s at :45 second pace, you should aim for 90 seconds rest. The recovery should feel long — the goal is to clear the lactate because it should never be a limiting variable with this type of workout.

Pointers:

• The total volume of this workout should be about 5% of your weekly mileage, so feel free to adjust the amount of 200s you do based on your own training plan! For example, if you’re aiming to hit 20mpw, you’ll want to total 1 mile of rep work (8 x 200).

• Visualize shortening your stride, running tall, and driving your arms.

We’ve been working with Rad Running since its inception, and every Rad Running athlete gets an Athletes for Yoga Subscription as part of their package. Be sure to check out Rad Running to find out more.