Are you a runner looking to shave 30 seconds off of your next race? Then keep reading!

Stronger hamstrings and glutes will help you move more efficiently to increase your speed. One of the best compound exercises to work those muscles is the deadlift.

While it's a complicated move, it's one worth learning. Deadlifting and running go hand-in-hand, since the hinge pattern of the deadlift is similar to your hip hinge during running. Deadlifting builds the muscles critical for running, works your core, and saves your back from the daily tasks of bending over to pick stuff up. It's also very efficient, and I know we runners would rather spend more time on the trail than in the weight room :).

If you've never deadlifted a day in your life, or you're unsure if you're deadlifting with proper form, then take my 20-day challenge!

Details:

• Goal: Learn how to deadlift in 20 days through a series of videos, written cues, and Q&A in a closed Facebook group
• Prize: Submit at least 4 videos of you deadlifting (1 every 5 days), using my coaching, for an entry to win 1 month of strength coaching from me, a $199 value
• Cost: $20 ($1 a day!)
• No gym or weights needed -- you can work up to deadlifting anything around your house, from a gallon of milk to your couch!