How To Program Your Own Travel Workout
Video by Nuno Costa

Working out on the road does not have to be complicated – I have chosen 5 simple movements here that you can combine without needing any equipment. This video helps you make some decisions like workout length (time), reps for individual movements and total volume but most importantly just doing something!!!

Make sure you check out our Endurance page for more instructional videos from Coach Nuno and updates about our running program here in San Diego and our online program too!!!

Coach Nuno’s Top 5 Post-Run Stretches
Video by Nuno Costa

Here we focus on our major muscle groups used in running – the hips, back, hamstrings, quads and shoulders. The biggest difference between a warm-up and cool down is that post-workout you will do some passive stretching (static). We recommend you spend at least a couple of minutes per stretch/target area.

Make sure you check out our Endurance page for more instructional videos and updates about our running program here in San Diego and our online program too!!!

Also Check Out…

Advanced Drills to Up Your Double-Unders
Video by Nuno Costa
(Originally Published December 18, 2016)

This video covers three “advanced” drills for improving double-unders whether you are still trying for your first or if you’re fine-tuning your toe-tapping. This set of drills uses techniques for establishing your jumping rhythm, practicing the rope rotation as well as setting yourself up for a steady jump.

 

For 18.3, also check out…

How To Get Your First Muscle-Up
How To Eliminate The Notorious Chicken Wing on your Bar Muscle-Up
Become a Ninja at Double-Unders

Nuno’s Top 5 Pre-Run Warm-Up Drills
Video by Nuno Costa

These top stretches focus on your hips, hamstrings, low back, groin area, IT band and shoulders. Take 10 minutes to get nice and loose before your running sessions in order to reduce the risk of injury by following the warm-up drills in this video.

To sign up for our online running program check out our page:

Also Check Out…

Shin Splints: Causes And Cures

How To Shop For Running Shoes

Calculating Pace Zones

S.M.A.R.T. Goal Setting
(Originally published April 15, 2014)
Written by Nuno Costa

We are now three months into 2014 and like most people, you’ve probably set some goals for this year. Perhaps you have some great New Year’s Resolutions that you’re trying to stick to or maybe you recently participated our 2014 “Look Good, Feel Good Challenge”. We’ve posted ideas and suggestions on how to set goals in the past and I wanted to provide an additional method to help you create some goals and action steps around them.

This method is called S.M.A.R.T.