3 Favorite 5K Workouts for Elite Runners

“Gait retraining has always been a significant part of the injury rehab space I’ve been involved in as a kinesiologist and osteopath. You can do great manual work on the table and get things moving the way you want, but if you return to the same patterns that caused the problem in the first place, those changes won’t last long.” Jordan Collison, head cross-country coach at the University of Windsor, joins Brad Miles in this episode to share his insights on the transformative impact of gait retraining. Did you know it can reduce injuries by 62%? Jordan breaks down how addressing movement patterns, like overstriding, can make athletes more efficient and resilient.  This episode highlights how tools like Lever play a role in balancing recovery and performance. From easing athletes back into running after injuries to improving training consistency, Jordan explains how this approach keeps athletes healthy and performing at their best. With a blend of science, experience, and practical advice, this episode challenges you to think: How often do we overlook the fundamentals in our pursuit of progress? Jordan’s perspective offers fresh ideas for runners, coaches, and anyone seeking to optimize their performance. Quotes “Gait retraining has always been a significant part of the injury rehab space I’ve been involved in as a kinesiologist and osteopath. You can do great manual work on the table and get things moving the way you want, but if you return to the same patterns that caused the problem in the first place, those changes won’t last long.” (11:40 | Jordan Collison) “This ties back to gait retraining. One of the biggest issues I see is overstriding—where the foot extends out in front of the knee and center of mass. It’s like applying the brakes with every step, resembling more of a walking gait than a running one. We work to shift people back to a running pattern, almost like a marching motion, where the foot lands beneath the knee, creating a more vertical shin angle. This positions them optimally to be ready to hit the ground efficiently.” (16:20 | Jordan Collison) “I often ask people how they run faster, and a common response I get is, ‘I try to take a longer stride.’ A lot of people believe that simply reaching for a longer stride will help, but the truth is that a longer stride should come from putting more power into the ground, allowing you to travel further without reaching for it. That’s one of the key differences we focus on in gait analysis.” (17:49 | Jordan Collison) “A common exercise I recommend is stiff ankle hops. The goal is not to have a lot of flexibility or a ‘pogo’ bounce in the ankle, but to keep the ankle stiff and minimize time spent on the ground. This exercise is especially important for masters athletes. After 30, the ability to maintain ankle stiffness becomes the biggest difference between a 20-year-old and a 40-year-old. Staying on top of exercises like this helps prevent the loss of ankle stiffness, which is one of the first things to deteriorate with age.” (21:14 | Jordan Collison) Links Connect with Jordan Collison: https://www.instagram.com/windsorlancerxc/ https://www.instagram.com/jordan_collison/   https://www.instagram.com/levermovement/  https://www.instagram.com/bradmiles/ https://levermovement.com/ Podcast production and show notes provided by HiveCast.fm  

“How can we kind of be a little cutting edge? How can we find something new and innovative to help push us forward, help push the program forward?” Coach JT Klopcic, the associate head coach of cross country and track and field at Goucher College, lives by these questions as he integrates new technology into his training toolkit. In this episode, he joins Brad Miles to share how the Lever system, once just a recovery aid, evolved into a core part of his athletes’ performance routines. What’s the real value of body weight support in training? Coach JT explains how it helps his athletes build endurance and strength while easing physical strain, setting them up for high-quality workouts and consistent progress.    As Coach JT breaks down his approach, he offers insights into the careful balance of innovation and tradition—when to stick with tried-and-true methods and when to embrace tools that move the needle. For any coach looking to push their program forward, this episode is a reminder: sometimes, it’s the progressive steps that make the difference between a good season and a breakthrough.   Quotes “I started to realize, we’ve gotten some really good, high-quality workouts in on this. Why don’t we try sprinkling it (Lever) in a little bit more throughout some of our cycles as true workouts?” (06:44 | JT Klopcic) “What I might do is, in those first three weeks, set it ( Lever) at 40% of body weight, doing three sets of 15 seconds at their spin tempo pace. Then, over the next three weeks, I might either increase the duration to 20 seconds or reduce the percentage of body weight being taken off by the lever. It’s a progressive approach that gradually leads to the goal.” (10:59 | JT Klopcic) “Being able to take a little bit of that load off and do some of our more or true endurance workouts on the Lever has really, really kind of helped us.” (12:56 | JT Klopcic) “The Lever has certainly been really, really huge for us and certainly pushing us forward, especially with that middle distance group.” (22:45 | JT Klopcic)   Links Connect with  JT Goucher: https://www.instagram.com/gouchertfxc/   https://www.instagram.com/levermovement/  https://www.instagram.com/bradmiles/ https://levermovement.com/ Podcast production and show notes provided by HiveCast.fm  

“The 3:05 was a shock. It’s not something that I expected. The approach that we’re taking is how quick can you get on the volume of training that you’re currently doing, and then you can increase it, and then you can get faster,” says Steph Clutterbuck, a professional triathlete, as she reflects on her remarkable marathon performance at Ironman Chattanooga and the gradual, deliberate strategy that led to her unexpected personal best. Steph joins Brad Miles in this episode and opens up about her journey from swimmer and rower to professional triathlete, with only ten months under her belt as a pro. How did she manage to secure a Kona qualification so early on? Steph shares her strategy of focusing on quality over quantity in her run training and explains how minimal run volume led to her unexpected marathon success. But what did it take for her to refine her form while staying injury-free? Steph talks about the mental and physical aspects of racing and also shares the mindset shifts that helped her perform at the highest level. As she gears up for Kona, her insights into balancing ambition with smart training make this episode a must-listen for athletes aiming to push their limits. Quotes “I wasn’t running efficiently enough to be able to execute run sessions. I was just getting so tired from trying to hit paces that I should have been able to hit early last year around a 1.24 half marathon, which isn’t awful. It’s pretty good. I couldn't get anywhere close to half marathon race pace and training. So, it just wasn’t making sense. Whereas now, I’m able to run efficiently enough that I can actually execute run sessions.” (24:44 | Steph Clutterbuck) “In my mind, I needed to run more without running more. I think I don’t know how else to explain it. All I needed to ingrain was better movement patterns, and then it’s all about habit forming. We all know that the best way to form a habit is to do the action more frequently. But with running, when you’re running at full body weight, the injury risk increases exponentially with it. Whereas with the lever system, I can run more without running more, but I can reduce my body weight and therefore reduce the risk of injury.” (26:07 | Steph Clutterbuck) “I just was in this completely zen flow state where the world seemed to cease to exist. I was just running and I was focusing on the sound of my feet hitting the floor.” (38:15 | Steph Clutterbuck)   Links Connect with Steph Clutterbuck: https://www.instagram.com/stephclutterbuck/   https://www.instagram.com/levermovement/  https://www.instagram.com/bradmiles/ https://levermovement.com/ Podcast production and show notes provided by HiveCast.fm  

“I want athletes to have success. I want companies to have success, and I want race directors to have success,” shares Eric Wynn, the president of Slowtwitch, an influential platform for endurance athletes. He joins Brad Miles in this episode to share his journey from being a casual user of Slowtwitch to eventually leading the platform, which has now become a go-to resource for the triathlon community.   Eric introduces the Tri Team Portal, which is designed to improve communication and engagement for endurance teams and offers a much-needed alternative to platforms like Facebook. How will this portal change the way teams connect? And why does Slowtwitch focus so much on supporting smaller businesses and maintaining a space of integrity? If you’re wondering what the future holds for endurance sports communities, Eric offers some great insights into how Slowtwitch is working to lead the way.   Quotes “One of the things we have is this crazy, cool online forum community that started 23 years ago by Dan Anfield. It’s this really cool community where people are able to gather and share information.” (06:28 | Eric Wynn) “At the end of the day, Dan is very analytical. He’s not very digital. He’s very hands-on. And I am not that analytical, I’m very visual. And so, I felt like I brought that to Slowtwitch from a storytelling perspective.” (10:20 | Eric Wynn) “We started this company called Slowtwitch Media House, which is essentially a digital agency centered around the mission to make sure that smaller companies are able to flourish inside the endurance space.” (11:06 | Eric Wynn)  “I feel like I’ve had success. I want athletes to have success. I want companies to have success, and I want race directors to have success. Because to me, it’s where I find a lot of peace and joy, which is odd because it’s a very selfish space. I really enjoy what we’re able to do in this environment.” (13:12 | Eric Wynn) “We’re going to launch this before all the teams really get settled into communicating with their team members for 2025. We’re super pumped because it’s a huge driver for us. More people on the site means the community can grow, more people can look for information in the forum, and new users can contribute. They can do so in an environment where they feel safe until they venture into the actual forum itself.” (40:22 | Eric Wynn)   Connect with Eric Wynn: https://www.instagram.com/slowtwitch/  https://slowtwitch.com/ Links https://www.instagram.com/levermovement/  https://www.instagram.com/bradmiles/ https://levermovement.com/ Podcast production and show notes provided by HiveCast.fm  

“I felt there was a big gap that could be filled with good, science-based, evidence-based information,” says Rick Prince, founder of the United Endurance Sports Coaching Academy. In this episode, Rick joins Brad Miles to explore the void he noticed in endurance sports education, which inspired him to create UESCA in 2014. For Rick, staying current with evidence-based information is so crucial because it’s what ensures that coaches are providing athletes with the most effective and safe training methods, ultimately leading to better performance and injury prevention.    Rick shares insights into the advancements in endurance sports science, particularly in female physiology and training technologies. He clears up common misconceptions, such as the myth that running damages your knees and the misunderstood role of lactic acid in muscle fatigue.    Rick further explains UESCA’s certification programs, which are designed to be thorough and adaptable to fit each learner’s pace. He highlights the significant contributions of experts like Dr. Matt Hansen and athletes like Mel Rojas in shaping UESCA’s curriculum. He also gives a sneak peek into what’s next, including a strength and conditioning certification for endurance athletes and a newly launched course on physiological adaptations to endurance exercise.   Tune in to this episode of Run Fast, Run Forever Presented by Lever Movement to boost your coaching skills and discover the importance of science-based training and ongoing education in the ever-evolving world of endurance sports.   Quotes “A lot of the programs that were out there, they would come up with something and wouldn’t update it at all. So, it was just really antiquated information that you were getting. One of the things we make an effort to do is update the information as new information comes out.” (03:15 | Rick Prince) “There are all these long-standing myths out there. I think one of the biggest ones that always gets attention is that endurance exercise is bad for you.” (06:24 | Rick Prince) “What we’re trying to do is say, ‘Hey, it’s all about education. It’s all about the experience. It’s all about those elements versus whether you’re a top performer.’” (11:19 | Rick Prince)  “For us, it’s going to stay more focused on what we’re doing purely from an educational standpoint. We are currently working on a strength and conditioning certification, which we believe will be in high demand. We’re certainly receiving quite a few requests for it, and there’s never been anything specifically for strength and conditioning for endurance athletes.” (13:55 | Rick Prince) “A lot of this came from my, for lack of a better word, hatred of the personal training industry, where everything seemed like a money grab. I approached it from the standpoint of, if I were a coach or an aspiring coach, what would I want? I would always want a reference point. For example, if we update our certifications, you don’t pay for the update or for any additional content because I don’t think that’s how it should be.” (17:15 | Rick Prince)   Links Connect with Rick Prince: https://enduranceconference.uesca.com/ Keywords: Use RUN75 for $75 off the Conference price   https://www.instagram.com/levermovement/  https://www.instagram.com/bradmiles/ https://levermovement.com/ Podcast production and show notes provided by HiveCast.fm  

In this episode, we dive deep into the revolutionary LEVER x CIM Training Program designed to take your marathon preparation to the next level. Join us as we chat with Mary Johnson, founder of Lift Run Perform, and Stephanie Flippen, seasoned coach and LEVER advocate, about how this unique program can help runners of all levels achieve their personal bests. Learn how the LEVER system allows you to increase mileage, prevent injuries, and enhance performance, whether you're recovering from an injury or in peak condition. We’ll also discuss who this program is best suited for and how it’s tailored to help you run faster, stronger, and smarter. Tune in to discover how incorporating body weight-supported running into your routine can transform your marathon training experience! Perfect for anyone gearing up for the California International Marathon (CIM) or looking to elevate their running game. Don't miss this chance to learn from the experts and get inspired to make your marathon season the best one yet! Links Connect with Mary Johnson: https://www.instagram.com/itsamarython/ Sign Up for CIM Program: LEVER x CIM Program Follow us:  https://www.instagram.com/levermovement/  https://www.instagram.com/bradmiles/ https://levermovement.com/  

In this episode of the Lever Movement Podcast, host Brad Miles sits down with professional triathlete Matt Hanson to explore the highs and lows of his 2024 season. Matt, who has been racing professionally since 2014, shares his journey from being an exercise science professor to becoming one of the top triathletes in the world. Despite facing significant challenges this year, including a ruptured cyst in his knee, Matt remains focused on achieving his goals. He opens up about how he adapted his training using the LEVER system to maintain peak performance while managing his injury. “It's really hard to sum up my training methodology in a sentence or two because, basically, my job as a coach is to treat everybody as an individual,” Matt explains, highlighting his commitment to personalized coaching. Matt also discusses the mental and physical demands of balancing a professional triathlon career with his coaching business, saying, “When you're coaching, you have to be the example you want your athletes to follow. There’s a lot of accountability that comes with that.” Join us as Matt reveals his strategies for overcoming adversity, the importance of smart training, and how he's preparing for the Ironman World Championship in Kona. Whether you're an aspiring triathlete or a seasoned competitor, Matt’s insights offer valuable lessons on resilience, innovation, and the science behind success. Links Connect with Matt Hanson: https://www.instagram.com/matthansontri/   https://www.instagram.com/levermovement/  https://www.instagram.com/bradmiles/ https://levermovement.com/

“I had a small tear in my Achilles and sometimes it can be hard to stay motivated,” shares Willy Fink, Under Armour runner on the Baltimore distance team. In this episode, he talks with Brad Miles about his running career, highlighting his comeback from injury and performance at the US Olympic Trials.   Willy recalls his early running days and his progression from high school mile races to college steeplechase and 5k events. After graduating in 2017, he balanced work and training until securing a contract with Under Armour.    Following an Achilles injury in March, Willy underwent physical therapy and used the Lever system to recover, gradually increasing his training. By May, he was back racing, winning a mile and a 1500m race in Nashville, and eventually making the finals in the 5k at the US Olympic Trials.   Join Willy and Brad in this episode of Run Fast, Run Forever Presented by Lever Movement as they explore the importance of patience, a strong support system, and the strategies that helped Willy stay motivated through setbacks. Learn how to turn setbacks into comebacks and find inspiration in Willy’s story of resilience and determination.   Quotes “One of the things I have to keep learning over and over again is patience. It takes a long time to improve upon where you’re at; fitness doesn’t come overnight. That’s something I have to keep in the back of my mind pretty consistently, especially because I race a lot.” (14:43 | Willy Fink) “Sometimes if you have a bad race, you just have to tell yourself it’s okay. There will be other opportunities, and you shouldn’t put too much stock in every single race you run. It takes a lot of patience and self-control to enforce that in your mind. I feel like that’s been one of the biggest things for me.” (15:14 | Willy Fink)  “The goal was to run as well as possible at the Olympic trials, make the final in the 5k, and go from there. In March, dealing with a small tear in my Achilles required a lot of patience and inspiration from my teammates to push through and get healthy. It was crucial to wait for my injury to heal without pushing too hard, then start training again, focusing on not jumping back in too quickly and having the patience to be truly ready.” (17:09 | Willy Fink) “As I started getting back into running, I began using the lever a lot. With an Achilles issue, putting too much weight on it can really mess things up, especially since running puts a lot of strain on your calf. Lowering the impact and weight on my Achilles was really helpful for running pain-free and gradually building up my mileage again.” (21:03 | Willy Fink)   Links Connect with Willy Fink: https://www.instagram.com/eaglewilly22/   https://www.instagram.com/levermovement/  https://www.instagram.com/bradmiles/ https://levermovement.com/ Podcast production and show notes provided by HiveCast.fm  

In this episode, we sit down with Danielle Lewis, a remarkable athlete whose journey from Baylor track star to professional triathlete is nothing short of inspiring. Danielle opens up about her experiences, including the highs and lows of her athletic career, from overcoming illness and injury to achieving incredible success in triathlon. Listen as Danielle shares her strategies for recovery, the importance of mental resilience, and how she balances training with a busy schedule. Hear about her recent races, including her standout performances at Roth and Lake Placid, and the unique challenges and triumphs she faced along the way. Join us for an engaging and motivational conversation with Danielle Lewis, where we explore the mindset and determination required to pivot through life's challenges and emerge stronger. Whether you're an athlete, a sports enthusiast, or someone looking for a dose of inspiration, this episode has something for everyone. Tune in and get ready to be inspired by Danielle's story of resilience, recovery, and relentless pursuit of excellence. "I realized, you know, I can do whatever I want to do if I just set my mind to do it."   Links Connect with Danielle Lewis: https://www.instagram.com/danilewistri/   https://www.instagram.com/levermovement/  https://www.instagram.com/bradmiles/ https://levermovement.com/

“You have to look at everything from the ground up to see if an area needs to be strengthened or mobilized,” says Dr. Josh Sanchez, a sports chiropractor and strength and conditioning specialist, as he breaks down the complexities of anterior knee pain. He emphasizes the importance of a comprehensive assessment, considering factors like muscle strength, IT band syndrome, and overall mechanics. In this episode, Dr. Sanchez joins Brad Miles to discuss running injuries, rehabilitation, and the critical role of strength training for runners. He shares insights from his experience with the Bowerman Track Club Elite and his personal battles with quadricep tendonitis and a fibular stress fracture. Dr. Sanchez emphasizes the need for balanced muscle strength, particularly between the quadriceps and hamstrings, to prevent common running injuries. He offers practical advice on exercises like single-leg Romanian deadlifts and Nordic hamstring curls to target these muscles effectively. This episode underscores the value of a gradual reintroduction to running and a holistic approach to injury prevention and recovery. Dr. Sanchez talks about using the Lever to gradually reintroduce running and focusing on volume over intensity to avoid re-injury. His story highlights the importance of strength training and a comprehensive approach to injury prevention and recovery for runners. Quotes “If your hamstring is weak, if you think about it, you’re going to be way out in front. And so that means your arc, the amount of time and amount of tension and load that tendon and muscle complex take is going to be longer and experience potentially more force. So, you’re more likely to have anterior shin splints with having weak hamstrings is what I see a lot in clinical practice.” (19:05 | Dr. Josh Sanchez)  “There’s a lot of influencers that post: ‘Here’s an exercise for this kind of thing,’ but you have to look at everything from the ground up  to see like, does this area need to be strengthened or does this area need to be mobilized? And even if a patient or athlete has anterior knee pain doesn’t necessarily mean that they have weak hamstrings or quadriceps. They could have a strong hamstring quadricep ratio, but they could still have knee pain. We’ve just got to figure out where it’s coming from.” (23:03 | Dr. Josh Sanchez) “Find someone who works with runners or whatever sport you’re in and really break down your mechanics. It’s not just about the quads and hamstrings; it could be other things too. Someone can show you how to do exercises like Nordics or RDLs because you need to have stability before you can actually load up the area. If you’re all over the place and can’t concentrate that force, you won’t be effective. That’s why machines are helpful to start with.” (36:11 | Dr. Josh Sanchez) Links Connect with Josh Sanchez: https://www.instagram.com/jsanchdc/   https://www.instagram.com/levermovement/  https://www.instagram.com/bradmiles/ https://levermovement.com/ Podcast production and show notes provided by HiveCast.fm