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  • Jen Vickery

Fire + Flow for Runners: A Program to Improve Running Form

Are you ready to be good to yourself? I cannot wait to give you all the details on this new program that is designed to help you do just that, while taking the stress and frustration out of running form, strength training, nutrition, and self-care.


Most of the runners I work with can find time to squeeze in their runs, but then skip the warm-up, the mobility work, the cool down, strength training, mental training, and anything that’s not “just the run”. But those are all the things that keep runners healthy and performing at their best.


I know I’ve made those same mistakes – and I’ve paid the price. I dealt with a pulled muscle in my glute during a marathon when I did zero strength training. I struggled to crush pace goals because I could not get my mind in the right space. I dealt with plantar fasciitis because of poor running form. After getting consistent with training myself as a complete athlete, rather than just training for the run, I am no longer dealing with any of those issues. I have been crushing my runs and feeling strong.


I am so excited for the new program, Fire + Flow, and combining it with run form drills to make it simple, easy, and quick so you CAN do it all.


What is Fire and Flow?


You can check out a little about the program here: https://vimeo.com/663517275


What Workouts are a Part of Fire + Flow?


Fire and Flow combines HIIT training and strength circuits with resistance training, yoga, and mindfulness practices for a 6-day a week program that is going to redefine the way you take care of yourself. Check out a free sample of the workout here


How Long is Fire + Flow?


You won’t feel like you’re spending hours on your fitness, with just 20-30 minutes a day. The program is 4 weeks long, with workouts scheduled 6 days a week. As a part of my Fire, Flow, & Form group, you’ll get a custom schedule that will add-in runs to work on running form.


Can I do Fire + Flow if I’m a Beginner?


The program includes a modifier and an amplifier… so, no matter your fitness level, this program will help you get results. I am also obsessed with the 4 bonus workouts, focused on abs, glutes, arms, and flexibility. You can add them to any workout for an added challenge.


What do I need to complete Fire + Flow?


You'll need a set of Resistance Loops as well as light, medium, and heavy weights. A mat, foam roller, and stationary bike are optional.


Why is Running Form Important?


Running is so fundamental to being a human. We run as kids and don’t even think about it – we play tag, we run when we’re excited, we run away when we’re scared. We just run. As we get older, things change. We get muscle imbalances. We get tight. We get injured and never fully heal. We deal with stress. All of that affects our running form. It means we can’t extend our legs as fully as we should. We don’t pull our knees up as efficiently. We let our glutes stay lazy because we don’t know how to activate them.


All of this leads to inefficiencies and injuries. If you can address the imbalances and inefficiencies, you can become a faster, less injury prone runner.


Why is Running Form the perfect complement to Fire + Flow?


Many runners don’t work on their running form because: they don’t have time, they don’t know what to do, they don’t know how to do it.


Combining running form with Fire + Flow just makes sense.


  • The workouts are only 20-30 minutes a day, which means you can get in your runs, strength, and drills and still have time to do everything else you need to without watching the clock

  • Most running form inefficiencies are due to lack of either strength or mobility. By working on running form while improving strength and mobility, you’ll get the most bang for your buck so to speak

  • Mindset is another huge component of both running and the Fire + Flow program. Adding the mindset component to your running will help you be able to push farther and faster on your runs.


Introducing Fire, Flow, & Form

Fire, Flow, & Form is an innovative new group that will combine the amazing workouts of Fire + Flow with running and running drills to help you be the best, most efficient YOU can be.


This group will give you a custom schedule with the strength, mobility, runs, and running drills built right in! Plus I’m available for any questions or modifications throughout the group (any beyond!).


When Can I Start? 🗓️May 24th: You can purchase on May 24th 🗓️June 6th: Fire, Flow, & Form Starts!



What support will I have?


I cannot wait to start this test group with you! Fire and Flow is about taking care of your body, refueling your body, and restoring your self-care. The group will be in a private Facebook group - it’s the best way I’ve found to truly build community with one another.

You’ll get a custom run + strength training + flow plan, weekly run warm-up and drills incorporated in the schedule, meal plans, daily tips, mental training ideas, and check-ins to motivate, commiserate, and inspire. It is a great place to answer questions, brainstorm, and just enjoy the community.

Ready for your breakthrough? Fill out the order form and I will hold your spot in the group! Cannot wait!

Here's some of the results shared in the Fire & Flow test group!


“Since starting FIRE AND FLOW, I have hope for the first time in a long time. I truly worried if I would be able to find my motivation to keep moving, and FIRE AND FLOW helped me achieve that. I usually work out in the mornings, and starting my day that way helps lower my stress and increase my energy for the rest of the day. I have started to fit back into clothes that I haven’t worn for years, and I am smiling and dancing my way through the day with all this positive energy.”


“I’m more active than I’ve been in a long time and that’s awesome. I look forward to working out, and no longer dread it. I’ve got a good routine that I plan to stick with.”

“I push myself even when I don't feel like it, and feel proud of it afterward. For the first time ever, I have been looking at myself in the mirror thinking I look good!”

“Before I started this program, I felt lost. Now after being successful, I feel like I can accomplish anything.”


“I love how they tag-team your total body for results. I feel like I'm spoiling myself because of how good it feels.”


There are WAY more like this. I cannot wait to kick off this group!


If you haven’t already, be sure to fill out your pre-enrollment form and complete your enrollment ASAP for the group!



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