Running Workshop with DashTeam London

DashTeam London

What they say: Become fitter, faster and stronger. 30 minute sprint classes held across London, designed and instructed by a team of professional track athletes, to help runners of all capabilities go faster, for longer, for less effort than ever before.

Warming up with a stretch

What I say: Joining Dash Team London one chilly Monday evening at Paddington Recreation Ground, we were given a warm welcome from the team and told a little more about what to expect during the session. Whilst the specific content of every session varies, they all follow the same principles – 30 minutes of effective running drills, sprinting, conditioning – held outside (benefitting from the great outdoors) and on soft ground (astroturf or track, kinder on your joints).

The calm before the storm...

What we did: Beginning the session with a warm up sprint around the track, we had a quick stretch before being separated into groups to go through some drills, specifically designed to activate and strengthen the right muscle groups required for running.

High knee drills

With all muscle groups fully activated, we moved into ‘response work’. Lined up against the wall with a whistle dictating when to stamp our foot as hard and fast as possible on the ground, I was surprised at actually just how tough it was, particularly on my right leg – indicating a weakness and specific area to address to avoid future injury. 

Response work

Insane jump squatting!

Following with some good jump squat conditioning, it was time for the main event – the sprints! Separated in two teams to form a relay, naturally things got a little competitive… but all good fun at the same time!

My friend Emma (aka lunch_and_lycra) claims she's "not a sprinter". I think this says otherwise!

Highlights: The lack of actual running we did. Now, I get this sounds a bit off given I was at a RUNNING class, but what I loved about the session was its focus not on simply running round the track and burning calories – anyone can do that – but what very few of us can do, is do it with the form, style and strength we need to stay injury free. With Dash Team instructing you on how to activate and condition the right muscle groups, they facilitate the mind to muscle memory to allow you to  become fitter, faster and stronger…. In a sustainable manner.

Smiling through the squats!

Top takeaways: DORSIFLEXION!!!! If there was one message that was pounded home during the event, this was it. Dorsiflexion involves pointing the top part of your foot towards the shin, creating a more efficient sprinting side whilst also putting your foot in a better position to absord the shock of landing. Having suffered countless injuries as a result of poor running style/flat feet/over pronation, all causing increased impact to my joints as my foot hits the ground, dorsiflexion is the new buzz word that's sticking at the top of my list!


The Need to Know: Sessions with Dash Team London are held at Regents Park, Ravenscourt Park and Paddington Recreation Ground, and cost £10 per session. That said, with your first session being absolutely free, what have you got to lose by giving it a shot?! Visit for more info and to book in for your first class. See you on the track.....


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