# | Title | Rating | Length |
---|
1 | Preparing to Run: Introduction | | 0:31 |
2 | Cadence and gears | | 13:54 |
3 | Cadence track: 85 BPM | | 0:37 |
4 | Cadence track: 90 BPM | | 0:36 |
5 | Body looseners | | 13:30 |
6 | Beginner's Run Focuses: Introduction | | 2:15 |
7 | One-legged posture stance | | 2:20 |
8 | The "C-shape" | | 1:56 |
9 | Arm swing | | 1:57 |
10 | Peel your heels | | 1:57 |
11 | Stride | | 1:40 |
12 | Lengthen the back of your neck | | 1:44 |
13 | Bend your knees | | 1:45 |
14 | The three-step process of engaging your lean | | 1:59 |
15 | The window of lean | | 1:51 |
16 | Cool-down and review | | 4:58 |
17 | Advanced Run Focuses: Introduction | | 1:33 |
18 | Advanced: One-legged posture stance | | 1:53 |
19 | Move in a circular path | | 2:04 |
20 | Engage the lean | | 2:36 |
21 | Use your y'chi | | 1:47 |
22 | Keep your stride behind you | | 1:58 |
23 | Heels up, toes down | | 1:56 |
24 | Balance your feet | | 1:57 |
25 | Regulate your speed with your lean | | 2:20 |
26 | Belly breathing | | 2:15 |
27 | Advanced: Cool-down and review | | 3:48 |