The 100-Up Exercise

Improve Your Form and Speed Simultaneously!

Want to Know More About the 100-UP?

Who Created It?
Benefits of the 100-Up
How to do this Powerful Exercise
Why it is Known as the Lost Secret of Running
Creator Runs Faster Mile in 1886
Get a Free Copy of His Book

Developed by England's Faster Miler!

The 100-Up Exercise was created by Walter George, a British middle-distance runner and record-breaker of the late 19th century. Renowned for his multiple world records in the mile and beyond, George was one of the first athletes to implement systematic training and pacing strategies, making him a pioneer of modern distance running.

He developed the 100-Up while working as an apprentice, with little time for formal training. This simple yet powerful drill allowed him to refine his running technique and build endurance without access to a track. George credited the exercise for his success, believing it was the key to running faster and more efficiently.

By practicing this exercise daily, he achieved remarkable results—becoming England’s fastest amateur miler in just two years. Within five years, he held world records across multiple distances, from the mile up to 10 miles.

Benefits of the 100-Up Exercise

• Improves running form by reinforcing proper mechanics.
• Strengthens key muscles like hip flexors, glutes, and calves.
• Develops balance and coordination, crucial for efficient running.
• Enhances footstrike awareness, promoting a light and efficient step.
• Accessible anywhere, requiring no equipment.

How to Do This Powerful Exercise

This powerful yet simple exercise is easy to learn and takes just a few minutes to complete. Below, you'll find two videos demonstrating the drill in action. For the best results, practice it barefoot to enhance natural feedback and strengthen your feet. However, you don’t need to be a barefoot runner to reap its many benefits!

The first video quickly and effectively demonstrates how easy it is to learn this exercise. Text instructions follow. 

100-Up Exercise Text Instructions

1. Stand with bare feet and a straight posture. Ensure head is over hips and over ankles. Keep body relaxed and focus on the technique. How you do this is more important that how fast you do it.  

2. Minor version - lift knee to hip height and drive arm back. Femur (upper leg) is parallel with ground and hands are above hips, arms at a right angle. Hold briefly (essential for effectiveness), before lowering down. Do the same with other leg. Repeat until you have completed 50 with one leg and 50 with the other. It's that simple. Note: Stop whenever you can no longer maintain the correct posture. Strength comes with practice. 

3. Major version - begin in the same manner as with the Minor.  Increase speed but keep the focus on form. Feet stay in the same place. Place an indicator on the floor or ground to ensure feet stay in the same place. Find your rhythm and again build up to doing 50 on each leg. 

4. Try it for 30 days and watch how your form improves and your speed.

Note: Practice the Minor until you are comfortable doing 100 of them. It's important to pause briefly with each leg lift. Pay attention to the movements as you do them to help improve your running form and  consequently your running performance. Move on to the Major only when you can still maintain the proper form at a faster pace. You can alternate between the two versions as needed. 

The Lost Secret of Running

The following video is from an article a few years back by the NY Times and Christopher McDougall (Born to Run). In the video, Walter George is accredited as the genius who discovered how to run better, not by training more but by training better!

McDougal refers to the 100-Up Exercise as a foolproof technique to run perfectly so he refers to it as:  "the lost secret of running. " In the article, McDougall himself reports faster racing times and a personal best using the 100-Up Exercise. 

Walter George Runs Fastest Mile!

In 1886 Walter George set the world record for the fastest mile to which he accredits the 100-Up Exercise.  He later shared his training secret in a book aptly titled, "The 100-Up Exercise".

Walter was known for his unique running style: high-striding, upright form and fast turnover, which helped him achieve remarkable speeds. He set a world record for the mile with a time of 4:12, a record that stood for 29 years. No one would run the mile faster until 1915. In 2010, he was inducted into the England Athletics Hall of Fame.

The current mile world record is an impressive 3:43.13, held by Hicham El Guerrouj from Morocco. He has held this record since July 7, 1999, when he ran at the Stadio Olimpico in Rome, Italy.

Walter George's 100-Up gained attention again in recent years due to its emphasis on natural running form, making it popular among minimalist and barefoot running enthusiasts. It remains a useful drill for runners looking to improve their efficiency and avoid injury.

Get the PDF download free.....

Get the PDF Free

Subscribe to The Peaceful Runner VIP Club and you can download a free copy of this PDF book and a number of other freebies.  You will also have access to the Running Form Template, which concisely outlines all the aspects of a proper running form. 

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