Run Foundations

Your warm-up drills are free — no catch. Upgrade to unlock the full strength, form, and cool-down library from coach Kathy Butler for $9.99/year.

Run Foundations gives you a drill library used by 2× Olympian and coach Kathy Butler — Exercises across warm-up, strength, form, and cool-down. Free to download, no account required. All current warm-up drills are always free.

THE DRILLS

Warm-Up (9)

1. A-Skips
2. B-Skips
3. Butt Kicks
4. High Knees
5. Leg Swings (Front/Back)
6. Leg Swings (Lateral)
7. Scoops
8. Side Lunge Walking
9. Sprint Bop

Form (2)

1. Strides
2. Tippy Bird

Strength (13)

1. C Walks (Backward)
2. C Walks (Forward)
3. Calf Lowers
4. Foot Exercises (always free)
5. Hip Bridge (always free)
6. Hip Bridge March
7. Monster Walk
8. Side Walk with Band
9. Single Leg Partial Squat with Band
10. Single-Leg Squat
11. Squat with Bench Touch and Band
12. Standing Band March
13. Walking Lunge

Cool-Down (5)

1. Calf Stretch
2. Hamstring Stretch
3. Hip Flexor Stretch
4. Pigeon Pose
5. Standing Quad Stretch

Every drill includes a video demonstration, the full prescription (sets, reps, or duration), and Kathy's coaching cues.

BUILT-IN TIMERS

Strength and cool-down drills come with animated countdown rings. Tap to start, pause, and resume mid-set. Sound cues tell you when to switch so you can focus on form, not the clock.

TRACK YOUR PROGRESS

Tap Mark Complete after each drill and add any notes. Every session lands in your activity calendar so you can see which days you trained and watch your streak grow. Milestone toasts celebrate every 7, 14, 21, 30, and 50-day streak.

COACH & ATHLETE SHARING

Coaches build a custom drill list and share it with one tap. Athletes open it to see a From Coach section pinned to the top of their library. When they're done, they share their full activity report back — effort ratings, session notes, 28-day trends. Works over AirDrop, Messages, email, or any file app.

Coach sharing and some of the drills require a Run Foundations Annual subscription.

SUBSCRIPTION

Run Foundations Annual — $9.99 per year

Includes: coach drill assignment and sharing, athlete additional drills added in future updates. All current warm-up drills remain free.

Payment is charged to your Apple ID at confirmation. Subscription renews automatically each year unless cancelled at least 24 hours before the renewal date. Manage or cancel anytime in App Store