Tag Archive | lauren fleshman

My Most Embarrassing Running Moment: Kara Goucher

Kara said:

My most embarrassing running moment was probably the time in HS when I went to pull off my warm ups and realized I forgot to put on my racing shorts. Tears and a quick change later I was on my way…



Kara Goucher is an American middle and long distance runner. She was the 10,000 meters bronze medalist at the 2007 World Championships in Athletics and represented USA at the 2008 Beijing Olympics and 2012 London Olympics. She made her marathon debut in 2008 and finished third at the Boston Marathon.



My Most Embarrassing Running Moment: Bart Yasso

My Most Embarrassing Running Moment: Lauren Fleshman

My Most Embarrassing Running Moment: Molly Pritz

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Running Drills for Better Form, Speed, Explosiveness, and Efficiency. DO IT.

Oh, YOU KNOW what I am talking about. Don’t ignore me! We all say, yes, of course and 98% of you don’t do them. Don’t give me that look. Stop it. You need to start doing it. Yes, I am looking at YOU. If you need me to tell you why you HAVE to do them, well… I don’t have the time. Here is the how, deal? Just trust me and you’ll thank me in 3 weeks. You will. Actually, send me a gift, you’ll want to!


I know why you don’t do them. You don’t know when, where, how, it looks stooopid, all of it. So I’ll make it easy for you.

WHEN: Lots of people do these as a warm up,to get the muscles ready and set good form, and definitely before short races. I like to do them on my easy runs (and before short races too), because when you run easy, your form tends to deteriorate more, so the drills help keep you on your toes (ha, pun intended!) and fixate good form. I also like that I have more time and energy to take this as a workout itself. Just make a conscious decision to start doing these, and when, and stick with it. Start with twice a week. It won’t take more than 7 to 10 minutes. Painless.

WHERE: The track is ideal, otherwise find a stretch of straight road (that’s better than sinewy/dirt), and bonus points if there is a line on the floor, but not that necessary. If you can be away from the masses, that’s great too so you won’t feel very self-conscious (that WILL go away! Probably…). I do these in Central Park, either on the main road on Engineers Gate before heading home or in any of the side paths if I feel like drills mid-run. Luckily, the park is big, and I am sure there’s more people doing drills, somewhere hidden, but I seldom see one. Maybe once a week I spot one. lame. Find a stretch you like, 50 to 100 meters is enough, done.

Then, you need to know WHAT you’ll be doing.

Here are a few videos with examples of lots of them.

Lauren Fleshman showing: carioca – high knee – b skip – butt kick – quick feet – russian dance

Dathan Ritzenhein showing: forward/backward arm circles – side skip arm circles – the ninja – a skips – b skips – high knees – butt kicks – fast leg / but kick – fast leg / b skip – karaoke – side shuffle – cross over step

Another one, if you are vicious: high knees, cross overs, backward running, carioca

Quick Steps

Here are a few lists with drills too, some of the same, some with explanations…

1, list of Run Drills

2, another list of drills

3, and another list

Now HOW on earth do we do these?

Pick ten you think you can handle, to start. Practice them in your apartment in front of the video.

Write yourself a little list, with the names, and a little explanation, in case you forget. For example, I did:

Bounding (Running tall, extend the push off phase and bound)

Karaoke (Sideways cross overs)

High Knee (bend knee up, skip). Clap under it.

Butt kicks (bring it UNDER the leg)

Straight Leg run (scissors/russian dance)

B-skips (leg up bent, then stretch out/kick, and pull back)

A-Skips (hop with high bent legs)

Run backwards

Running with hands on your head

Those are the ones I picked in the beginning. I printed the list, put clear tape of all over it so it wouldn’t get messed up with the sweat, and every time I’d go on a run, I’d bring the little cheat sheet with me. Eventually, the list lost the “explanations” part, got a little longer with extra drills, and then, after a while, I didn’t need the list anymore Make sure you do them slowly and focus on the form. Eventually you can do these 3 or 4 times a week. It’ll get really easy and become a part of your  routine, like, for example, putting your shorts on. Trust me, you will start doing them without thinking and you won’t feel so weird. Promise you’ll go and thank me later?


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My Most Embarrassing Running Moment: Molly Pritz

Molly said:

My most embarrassing running moment was one of the first practices of my college career. Our coach gave us a 3200m time trial to do. This was my chance to strut my stuff and have all that summer training pay off! Literally 100m into the time trial, I tripped and went down HARD. I’m fairly sure I felt every one of my teammates’ spikes either go into my back or kick my limbs. By the time I got up, the wind was completely knocked out of me and the last place runner had at least 50m on me. I got up, with tears in my eyes, and a nasty gasping wheeze while trying to catch my breath and finished my pathetic time trial. As if this wasn’t embarrassing enough in front of my new teammates, I followed it up by slipping and falling off the bus in front of everyone at our very next long run. To this day, I think my college team sees me as one of the clumsiest runners of all time. 

Molly Pritz is a professional runner sponsored by ASICS who won the 2010 Rock ‘n Roll San Antonio Half Marathon in 1:12:14, was second to New Zealand’s Kim Smith at the 2011 Mardi Gras Half Marathon in 1:11:05, and won the 2011 USA 25K National Championship in 1:25:28. She was also the first American and 12th overall at the 2011 New York City Marathon, running a 2:31:52.


My Most Embarrassing Running Moment: Bart Yasso

My Most Embarrassing Running Moment: Lauren Fleshman

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My Most Embarrassing Running Moment: Lauren Fleshman

Lauren said:

My most embarrassing running moment was in high school. I was rushing toward the startline of a race because I was almost late, and right on the infield next to the start, I stripped off my sweatpants and accidentally pulled my shorts off with it, and there I was standing bare assed in front of the entire stadium. Not awesome!

Lauren Fleshman was the U.S. 5000 meters champion in 2006 and 2010, and has competed at the IAAF World Championships in Athletics in 2003, 2005, and 2011. She competes in a variety of middle and long distance events, ranging from the 1500 meters and mile to the 5,000 meters. She debuted in the Marathon November 6, 2011 at the ING New York City Marathon, finishing 12th. She currently trains in Eugene, Oregon as part of the Nike funded professional team Oregon Track Club Elite. Fleshman is the Co-Founder and Brand Director of a gluten and dairy free energy bar company, Picky Bars. In 2013, Fleshman joined Oiselle, a rapidly growing women’s running apparel company, as a sponsored athlete and business partner to create new products, opportunities & messages for female athletes.


My Most Embarrassing Running Moment: Bart Yasso

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