Free Priority Shipping on all U.S. orders

Free Priority Shipping on all U.S. orders

T.O.P Runner's Guide

Movement | Performance | Recovery

We created this guide specifically for all of you runners out there to address your unique challenges and needs. It is designed to help you perform at a high level and maintain a healthy body so you can continue to remain active for years to come. We hope you find this helpful — enjoy!

Move Well

Move Often

Always Recover

Be Consistent

WARM UP DRILLS

These drills are great to prepare your muscles and joints before a run

Best bicycle shops in Brooklyn

Events and entertainments

Warehouse "Pedals & Chains"

RECOVERY DRILLS

These drills are great to help accelerate muscle recovery and reduce Delayed Onset Muscle Soreness (DOMS)

Best bicycle shops in Brooklyn

Events and entertainments

Warehouse "Pedals & Chains"

STRENGTH DRILLS

These drills are great to do daily or weekly to help improve strength and prevent injury

Principles of Core Strength

Hamstring Strength Drill

Coppenhagen Drill for adductors & groin

HOW TO ADDRESS COMMON ISSUES

Shin Splints

Plantar Fasciitis / Arch Pain

Lateral Knee Pain

Tight Hips

3 Common Misconceptions


ARTICLE LIBRARY

The Power of Habit for Better Mobility and Recovery

"Consistency beats intensity"

- Dr. Jason Ross -

We know that information doesn't lead to change. Facts are not enough to convince us to do something or change a habit. Would anyone still smoke if facts were enough? We all know some very basic health facts, that not all of us listen to. Do we all floss? Do we all eat 3-5 servings of vegetables a day? Do we all wear a seatbelt?

So, if facts don't change our habits, what does?

Continue Reading


Hamstring Training

"Before weights or reps, focus on coordination"

Generally, runners have weak hamstrings. Most don't run fast enough to really strengthen them. How many times have you went into a weight room and seen a long distance athlete train hamstrings or posterior chain work? From my experience, hardly ever outside of a group of elite runners at an olympic training center in Chula Vista, CA. But, that type of attention to detail is one of the reasons they are there.

Continue Reading