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This year I’m taking my running to a whole new level — straight into the Arctic. ❄️ 160km over 3 days, semi-self-supported, across Greenland’s wilderness on the Arctic Circle Trail. The race I’m running is the ASI Ultra Marathon. Temperatures will range around negative 20°C. I’m going to be sleeping on the ice in tents. Surrounded by total isolation. It’s exciting, intimidating, and my biggest ultra race yet. I’ll be sharing my preparation and race journey with you — the hard sessions, the minds

This year I’m taking my running to a whole new level — straight into the Arctic. ❄️ 160km over 3 days, semi-self-supported, across Greenland’s wilderness on the Arctic Circle Trail. The race I’m running is the ASI Ultra Marathon. Temperatures will range around negative 20°C. I’m going to be sleeping on the ice in tents. Surrounded by total isolation. It’s exciting, intimidating, and my biggest ultra race yet. I’ll be sharing my preparation and race journey with you — the hard sessions, the minds

1.8K views4 months ago

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Yana Strese | Running on Instagram: "Copy my mountain running strength routine for stronger trail runs! 🏃‍♀️💚⛰️ This strength routine is built to make you feel more stable, explosive, and confident on the trails. Get ready to train those mountain legs! 😍🤝 ✨ Warm-Up: 10 min mobility + activation 💥 Main Sets: 2x12 (with weights): ▪️ Forward Lunges ▪️ Bulgarian Split Squats 3x12 (bodyweight or KB/DB): ▪️ SL Stand Ups ▪️ Cross Arm/Leg Lift Plank ▪️ SL Deadlift

Yana Strese | Running on Instagram: "Copy my mountain running strength routine for stronger trail runs! 🏃‍♀️💚⛰️ This strength routine is built to make you feel more stable, explosive, and confident on the trails. Get ready to train those mountain legs! 😍🤝 ✨ Warm-Up: 10 min mobility + activation 💥 Main Sets: 2x12 (with weights): ▪️ Forward Lunges ▪️ Bulgarian Split Squats 3x12 (bodyweight or KB/DB): ▪️ SL Stand Ups ▪️ Cross Arm/Leg Lift Plank ▪️ SL Deadlift

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Yana Strese | Running on Instagram: "PRE-RUN ACTIVATION & DRILLS 🏃‍♀️ Before you lace up and hit the road, take 5-7 minutes to prep your body with this quick warm-up routine! We’re focusing on mobility to unlock tight areas, then firing up proper mechanics with running drills for smooth, efficient strides. Let’s gooo! 👏 Mobility (x5 each side unless noted): 1️⃣ Reverse Lunge + Arm Raise 2️⃣ Deep Squat with Rotation 3️⃣ Hip Flexor Stretch 4️⃣ Arm Swings (x12) Running Drills (30 secs each): 5️⃣

Yana Strese | Running on Instagram: "PRE-RUN ACTIVATION & DRILLS 🏃‍♀️ Before you lace up and hit the road, take 5-7 minutes to prep your body with this quick warm-up routine! We’re focusing on mobility to unlock tight areas, then firing up proper mechanics with running drills for smooth, efficient strides. Let’s gooo! 👏 Mobility (x5 each side unless noted): 1️⃣ Reverse Lunge + Arm Raise 2️⃣ Deep Squat with Rotation 3️⃣ Hip Flexor Stretch 4️⃣ Arm Swings (x12) Running Drills (30 secs each): 5️⃣

126K viewsApr 22, 2025

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Kenyan running? I’m ready for ya! 😂🔥🇰🇪 Leveling up my training at high altitude camp in Iten with Kenya Experience Camps— just 6 days out and I’m locked in for 16 days of grit, grind, and growth 🏃‍♀️📈 High altitude, lots of miles, and stronger mindset incoming 🫡 I AM READY! 🔥 Original Video credit: @Despenzia | Run/Running Videos #running #runningdrills #running motivation #trainingcamp #kenya

Kenyan running? I’m ready for ya! 😂🔥🇰🇪 Leveling up my training at high altitude camp in Iten with Kenya Experience Camps— just 6 days out and I’m locked in for 16 days of grit, grind, and growth 🏃‍♀️📈 High altitude, lots of miles, and stronger mindset incoming 🫡 I AM READY! 🔥 Original Video credit: @Despenzia | Run/Running Videos #running #runningdrills #running motivation #trainingcamp #kenya

3.4K views9 months ago

TikTokrunningyana

Yana Strese | Running on Instagram: "Full-Body Strength Workout for Runners 🏃‍♀️ If you’re running consistently but still feel weak late in runs, beat up after speed work, or stuck at the same pace, this is the missing piece. This session targets: 💥 Single-leg strength to reduce knee and hip overload. 💥 Upper-body and trunk control so posture doesn’t collapse late in runs. 💥 Hip and glute endurance to protect your low back and hamstrings. 💥 Core stability that supports rotation and arm driv

Yana Strese | Running on Instagram: "Full-Body Strength Workout for Runners 🏃‍♀️ If you’re running consistently but still feel weak late in runs, beat up after speed work, or stuck at the same pace, this is the missing piece. This session targets: 💥 Single-leg strength to reduce knee and hip overload. 💥 Upper-body and trunk control so posture doesn’t collapse late in runs. 💥 Hip and glute endurance to protect your low back and hamstrings. 💥 Core stability that supports rotation and arm driv

20.3K views3 months ago

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Yana Strese | Running on Instagram: "Ready to spice up your pre-run warm-up? 🔥 Try these FUN and DYNAMIC drills to get your body moving and your stride dialed in! 🏃‍♀️💥 1️⃣ A-Skips + Clap 2️⃣ Straight-Leg Skips + Toe Reach 3️⃣ C-Skips + Clap 💡 How to: Add these drills after your light warm-up (5–10 mins of easy movement) and before you start your run. They’ll help boost your running form, coordination, and mobility — plus, they’re super fun! 🎯 ⏱️ Do each drill for 20–30 seconds. Repeat if y

Yana Strese | Running on Instagram: "Ready to spice up your pre-run warm-up? 🔥 Try these FUN and DYNAMIC drills to get your body moving and your stride dialed in! 🏃‍♀️💥 1️⃣ A-Skips + Clap 2️⃣ Straight-Leg Skips + Toe Reach 3️⃣ C-Skips + Clap 💡 How to: Add these drills after your light warm-up (5–10 mins of easy movement) and before you start your run. They’ll help boost your running form, coordination, and mobility — plus, they’re super fun! 🎯 ⏱️ Do each drill for 20–30 seconds. Repeat if y

176.6K views4 months ago

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Yana Strese | Running | [Ad] 5 Speed Exercises to build Power and Run Faster 🚀💥 Working on your running speed to shave off some seconds or minutes for a new PB?... | Instagram

Yana Strese | Running | [Ad] 5 Speed Exercises to build Power and Run Faster 🚀💥 Working on your running speed to shave off some seconds or minutes for a new PB?... | Instagram

444K viewsNov 13, 2022

Instagramrunning.yana

Yana Strese | Running on Instagram: "3 Strength Moves I Never Skip as a Runner 💪 Want to run stronger, faster, and stay injury-free? Add these to your weekly routine: 1️⃣ Weighted Calf Raises – Build ankle strength + power 2️⃣ Step-Ups – Boost glute + quad strength for uphill runs and speed 3️⃣ Plyometrics (Jump Work) – Improve explosiveness + stride efficiency These aren’t just gym moves—they’re run performance enhancers. Strong legs = better running economy 🏃‍♀️⚡ Which one do you already do?

640.7K views5 months ago

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TikTokrunningyana

Yana Strese | Running on Instagram: "Want to run faster, stronger, and longer❓ Try these 3 banded running drills to level up your form, speed, endurance & strength 💥 All you need is a regular to heavy pull-up band. Add them to your activation or strength routine 2–3x/week. Do each drill for 20-30 seconds. 1️⃣ SL Drives (the driving foot does not touch the ground!) 2️⃣ A-Skips (drive hips forward) 3️⃣ High Knees (give it all!) 💡 Pro tip: Focus on explosive movement and control—quality > quantit

38.4K views9 months ago

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Yana Strese | Running | Resistance Band Exercises - Run STRONGER, FASTER & INJURY-FREE 💯 I’m obsessed with mini-bands and can’t imagine my training without them!... | Instagram

1.2M viewsMay 28, 2024

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Yana Strese | Running on Instagram: "A little mini vlog from today’s trail run adventure with @jevisjourney and me 🥰🙌✨ What do you do when there’s only one sunny day all week? You lace up, bundle up, and hit the trails! 🥶☀️ 📍 Kjelsås to Sognsvann 🏃‍♀️ 15 km | 400 m elevation gain The cold didn’t stand a chance against these views (or the post-run endorphins)! 🤩 Who else braves the chill for a good trail adventure? 🏞️ Drop your fave winter running spots below! 👇 #trailrun #winterrunning #

125.1K viewsDec 3, 2024

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Yana Strese | Running | Lower Body Workout for Stronger, More Powerful Legs 🍗💥 Build strength, tone your legs, and develop lower-body power with these 3 key... | Instagram

61.5K views3 months ago

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Yana Strese | Running on Instagram: "RUNNING DRILLS: EASY vs ADVANCED 🔥 Pick your level & get moving! 🏃‍♀️🏃‍♂️ 4 drills that build speed, coordination & efficiency! 🎯 Each one has an easy + advanced version—choose what fits your level and aim for 30–45 seconds per drill. 1️⃣ SL Bounding (Easy) | Ground Contact Skips (Advanced) 2️⃣ Walking B-Skips (Easy) | B-Skips (Advanced) 3️⃣ Walking C-Skips (Easy) | C-Skips (Advanced) 4️⃣ Slow SL Pulls (Easy) | Scissors + SL Pulls (Advanced) ✨ PRO TIP: Ma

79.5K views4 months ago

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Yana Strese | Running on Instagram: "4 Running Drills to Improve Your Form & Speed 🚀 Want to become a stronger, more efficient runner? Add these drills to your routine: 1️⃣ Double A-Switches How: Drive one knee up and down with the opposite arm forward. Do this twice per side, then switch legs mid-air in a running motion. Stay tall and engaged. Why: Boosts coordination, power, and arm-leg drive. 2️⃣ Straight Leg Bounds How: Run with straight legs, bouncing off your forefoot. Swing arms naturall

126.7K viewsJan 24, 2025

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Yana Strese | Running on Instagram: "Single-Leg Strength Series for Runners 🔥 Want to run stronger, smoother, and stay injury-free? This single-leg workout is all about building balance, power, and stability — key ingredients for every runner’s toolbox. 🏃‍♀️💪 Here’s the full set (both strength & control ✅): 1️⃣ Reverse Lunges – 10 reps/side 2️⃣ Lunge Jumps – 5 reps/side 3️⃣ Lunge + KB Clean – 8 reps/side 4️⃣ Single-Leg Deadlifts – 8 reps/side 5️⃣ Hip Airplanes – 3 reps/side ⚡️Perfect as a str

135.3K views5 months ago

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Yana Strese | Running on Instagram: "[Ad] 3 Exercises to improve your Running Foot Strike 🏃‍♀️💥 These are GOLD when it comes to improve your foot placement while running 🏆. On top, they will help you to build a more powerful running gait for faster paces and injury prevention. Do these before you next interval session or tempo run. 30 seconds for each exercise and leg with a total of 2 rounds of the entire set 🥇👏🔥 ———————————————⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣ ⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣ ❤️ SAVE & LIKE⁣ 💪 DO IT ⁣

396.8K viewsFeb 13, 2023

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Yana Strese | Running on Instagram: "Full-Body Mobility Routine 🔓 Whether you’re warming up for a workout, recovering after a run, or just want to shake off stiffness — this quick mobility flow has your back (and hips, and shoulders 😉). Move better, feel better, run stronger 💪 👇 Save this for your next session: 1️⃣ Bench Sit Internal Hip Rotation – 8/side 2️⃣ Cossack Squats – 12 reps 3️⃣ 90/90 Stretch + Knee Raises – 8/side 4️⃣ Shoulder Circles – 12 reps 5️⃣ Lunge Stretch – 8/side 6️⃣ Adduct

250K views4 months ago

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Yana Strese | Running Tips • Workouts • Motivation on Instagram: "10 km run in -10°C ❄️😈 Winter running vibes: snow, mountains, and a sunrise that makes it all worth it 🌄. Running through Kitzbühel, Austria 🇦🇹 feels like stepping into a winter wonderland! 👟 Running tip: For snowy runs, I stick with trail running shoes with Gore-Tex to keep my feet warm and dry (rocking the ALTRA TIMP 5 GTX today). When it’s icy, I add spikes like the Snowline Chainsen Pro

91K viewsJan 2, 2025

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Yana Strese | Running | 🚨 Runners, don’t skip this stretch ❌ Long hours of sitting + repetitive running can shorten your hip flexors and pull your pelvis forward.... | Instagram

71.7K views3 months ago

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Yana Strese | Running | LOWER BODY DB WORKOUT 🔥 A full lower-body dumbbell workout with 5 essential strength movements to make you stronger & faster! Go for 3-4... | Instagram

138.2K viewsJul 25, 2023

Instagramrunning.yana

Yana Strese | Running on Instagram: "4 Mini-Band Drills to Improve Speed & Strength ⚡️ The instant leg-burn is real with these! 😮‍💨🔥 If you’re looking to level up your footwork, speed, agility, and strength, these drills are for you 💯 You can use them: ✅ As a warm-up ✅ Before your workout (2-3 sets) ✅ In your strength or plyo sessions ✅ On their own when you need a quick lower-body burner These are super versatile and easy to fit into any workout. 🔹 Do each movement for 20 sec (trust me, th

218.7K views10 months ago

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Yana Strese | Running on Instagram: "Speed & Agility Drills Every Runner Should Try 🏃‍♀️⚡️ ⁣ Yes, running drills might feel awkward at first—but the benefits are next level 👇⁣ ⁣ 🧠 Boost neuromuscular coordination = smoother, more efficient strides⁣ 🦴 Strengthen joints, tendons, and bones = better injury prevention + faster speed⁣ 🤸 Improve balance, agility & body awareness = move like an athlete⁣ 🔥 Double up as a dynamic warm-up before a run or workout⁣ ⁣ Try these 6 drills: 1️⃣ Scissor Ho

137.2K views5 months ago

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Yana Strese | Running on Instagram: "One Exercise, 10 Powerful Benefits for Runners 🔥 If you want more stability, better propulsion, stronger strides, and fewer injuries… this one’s a gem. Here’s what it activates: 1️⃣ Glute Max – Drives hip extension + powers you forward every step. 2️⃣ Glute Med – Stabilizes your hips and prevents that “knee caving in” feeling. 3️⃣ Quads – Absorb impact + protect your knees on every descent. 4️⃣ Hamstrings – Work as stabilizers and balance the quads th

148K views5 months ago

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Yana Strese | Running on Instagram: "Master Your Running Form with Wall Drills 💥 Want better speed and form? These wall drills build power, posture, and drive — key for runners at any level 🔥 Here’s the lineup: 1️⃣ A-Switches — 8x 2️⃣ SL Knee Drive — 5x/side 3️⃣ SL Knee Drive + Jump — 5x/side 4️⃣ High Knees — 30 seconds ✅ Form Tip: PUSH into the wall. This keeps your body angle sharp and simulates run position 🚀 Add these to your warm-up or form days 2–3x/week and watch the speed come in 👀 #

152.2K views5 months ago

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Yana Strese | Running on Instagram: "Cold Weather Running Essentials ❄️ Brrr, it’s getting cold here 🥶🇳🇴 but that won’t stop my love for trail runs through frost (or snow-)covered forests and across frozen lakes! This year, I’m all set with my new cold-weather running kit from @cep_compression Winter Running Gear Must-Haves: ▫️ CEP Cold Weather Short Sleeve Base Shirt ▫️ CEP Cold Weather Tights ▫️ CEP Cold Weather Quarter Zip Pullover ▫️ CEP Cold Weather Reversible Vest ▫️ CEP Cold Weather Be

354.1K viewsNov 21, 2024

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Yana Strese | Running on Instagram: "Full week of training for a 160 km Arctic Ultra ❄️ Week 5 of 10 in this Arctic training block, and somehow time is flying while the miles keep stacking up. I’m following a COROS 100-miler training plan that automatically adjusts to my training zones. On top of that, I’ve made a few tweaks to make it race-specific — a multi-day, semi-self-sufficient race that means carrying a 7 kg running pack. For most of my runs (except intervals and tempo sessions on the tr

69.2K views3 months ago

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Yana Strese | Running on Instagram: "Quick Fix for Speed Work 💨 Sprinting, strides, intervals — when you’re running fast (not far), here’s your cue: 👉 Land on the balls of your feet and claw toward your hips. Why? ✅ Less energy wasted ✅ More energy returned ✅ Faster, smoother strides Think of it as stroking the ground, not stomping it. Let the energy roll through your body and keep you moving forward, not slowing down. 🌀💥 Focus on directional force and let speed c

124.3K views9 months ago

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Yana Strese | Running on Instagram: "Warm-Up & Cool-Down Routine for Runners 🔥 Don’t skip this! A good warm-up gets your body ready to move, and a proper cool-down helps you recover faster 💪 Before your run (activate + mobilize): 1️⃣ Ankling 2️⃣ Lunge + Heel Raise 3️⃣ Hamstring Sweeps 4️⃣ Hip Circles 5️⃣ Deep Squats 👉 45 sec each After your run (stretch + reset): 1️⃣ Calf Stretch 2️⃣ Quad Stretch 3️⃣ Hamstring Stretch 4️⃣ Hip Flexor Stretch 5️⃣ Deep Squat + Twists 👉 45 sec each 🏁 Whether yo

1.9M views6 months ago

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Yana Strese | Running on Instagram: "Build STABILITY, STRENGTH & COORDINATION—all in ONE move! 🔥💪 The Single-Leg RDL + Row + Overhead Press is a powerhouse exercise that challenges balance, strengthens your posterior chain, and improves overall control. ✅ Engages your core & glutes ✅ Strengthens your back & shoulders ✅ Improves single-leg stability ▪️Beginners: start with a light weight plate (5 kg) or no weight at all ▪️Advanced: start with 10kg and progress with 15 & 20 kg Try this move & fe

121.2K viewsMar 19, 2025

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