Ultimate 10 Minute Run Protocol (ft. Knees Over Toes Guy)

Introduction

This tutorial provides a step-by-step guide to the Ultimate 10 Minute Run Protocol presented by Mark Bell and Ben Patrick, also known as the Knees Over Toes Guy. This routine is designed to improve running mechanics, strength, and overall performance while reducing the risk of injury. Whether you're a seasoned runner or just starting, this protocol can enhance your running experience.

Step 1: Warm-Up with Dynamic Movements

Begin your session with dynamic stretches to prepare your muscles and joints. This step is crucial to prevent injuries and improve mobility.

• Leg Swings:

  • Stand next to a wall for support.
  • Swing one leg forward and backward for 10 reps, then switch legs.

• Walking Lunges:

  • Step forward into a lunge position, ensuring your knee does not go past your toes.
  • Alternate legs for 10 reps on each side.

• High Knees:

  • Jog in place while bringing your knees up to hip height.
  • Continue for 30 seconds to elevate your heart rate.

Step 2: Implement the 10 Minute Run Protocol

This is the core of your training. The protocol consists of a series of exercises performed in quick succession to build strength and endurance.

• Run for 1 minute:

  • Maintain a steady pace, focusing on form.

• Bodyweight Squats:

  • Perform 10-15 squats, keeping your chest up and knees aligned with your toes.

• Backward Running:

  • Run backward for 30 seconds, which helps engage different muscle groups and improves coordination.

• Side Lunges:

  • Step to one side and lower into a lunge, keep the opposite leg straight.
  • Alternate sides for 10 reps on each side.

Repeat the entire sequence for a total of 10 minutes.

Step 3: Cool Down and Stretch

After completing the running protocol, it's essential to cool down and stretch to aid recovery.

• Walking:

  • Walk for 2-3 minutes to bring your heart rate down gradually.

• Static Stretches:

  • Focus on major muscle groups used during the run. Hold each stretch for 15-30 seconds:
    • Hamstring Stretch: Sit and reach for your toes.
    • Quadriceps Stretch: Stand and pull one foot toward your glutes.
    • Calf Stretch: Lean against a wall and push one heel down.

Conclusion

The Ultimate 10 Minute Run Protocol is a comprehensive routine that combines warm-up, running, strength exercises, and cooldown stretches. By incorporating this protocol into your training, you can enhance your running performance and reduce the risk of injury. Consider practicing this routine 2-3 times a week and monitor your progress for improvements.