Pillar
Still torso. Moving legs.
Mark as in progress
Goal
Eliminate upper-body energy leaks. When the torso rotates, bounces, or collapses, power moves sideways instead of forward. A quiet chassis directs everything into the run.
Run these sessions across the week. Rest days can move.
Weekly Practice
Mon
25 min Easy Run
Torso vertical and assembled — hips, ribcage, shoulders in one line
Tue
Core Stability
3 rounds: 45 sec plank, 45 sec side plank each side, 15 bird-dogs — zero wobble
Wed
20 min Rhythm Run
Watch your shadow — head should stay level, shoulders quiet
Thu
Rest / Mobility
Mid-back rotations — thoracic mobility, not lumber
Fri
25 min Easy Run
Hands stay in lane — never cross the centerline of the chest
Sat
50 min Long Easy
At 40 min, actively hold the pillar — don't let fatigue collapse the torso
Sun
Rest
The Three Ghost Cues
Tall stack
Quiet shoulders
Relaxed hands
Check-In
Did your upper body stay calm as fatigue increased?
Head bounce is a power leak.