The Forge: 100-Up Running Exercise

Born to Run

A long time ago, my friends from one of the leading running websites asked me to write an article for them on why not to run – and I was “smart” enough to say yes.

Well, the rest is history – since then, I prefer not even to go out, lest furious runners chase me… `I’m kidding, I’d fight them, I am stronger. Too bad you can’t read the article mentioned above, to which I owe this infamous reputation of the “runners’ arch-enemy”, as the article is in Czech.

Anyway, in my research for this article, I found that Christopher McDougall, the famous author of Born to Run, writes that nearly 80% of runners injure themselves every year. And me being an enemy of running, phew, I’m a weak tea against him. (I personally wouldn’t classify the 80% as runners, but as speed hobblers).

Okay, I will admit without torture that I am one of them. I injured my ankle X times as a kid, blew out my knee (don’t even ask how), etc., etc. – but I do love running, especially shorter sprints with longer rests, but my technique isn’t glamorous. Oh, and basketball isn’t precisely my forte either.

The aforementioned McDougall, besides the renaissance of interest in barefoot walking and running, among other things, is behind the rediscovery of a particular unique exercise technique, which, in his words, is “The Once and Future Way to Run.” That’s the title of an article he wrote for the New York Times. The way to run is a specific drill, not the target skill (the activity itself, i.e., running), but this drill has a great carryover to the skill. The method is called 100-Up.

McDougall writes:

I read George’s words: “By its constant practice and regular use alone, I have myself established many records on the running path and won more amateur track-championships than any other individual.” And it was safe, George said: the 100-Up is “incapable of harm when practiced discreetly.”

Could it be that simple?

Let’s see for yourself.

Old-Time Boxers Knew

I stumbled upon the 100-Up method in my research into old-school strength training many years ago, but I haven’t practiced it regularly since then. Lately, though, I’ve been practicing it regularly. Since I’m a speed hobbler, I mainly do the Minor variant, not the Major version.

The 100-Up method is mentioned in several old manuals, e.g., Thomas Inch’s boxing movement, strength, and conditioning program. It’s, by the way, one of the absolute best programs even after all these years: Breathing exercises, joint mobility exercises, simple self-weight exercises such as Hindu push-ups and deep-knee bends (sounds like our Great Gama Protocol), neck strengthening, weight-lifting drills such as the dumbbell swing, dumbbell clean and push press (again, that looks familiar, doesn’t it?), and barbell exercises.

The old masters knew precisely what to do and why: light exercises and lots of reps for health, mobility, and flexibility; heavy lifting for strength. Interval (or “repeat”) training when hitting the heavy bag or sparring for conditioning – and, of course, running. Before the run itself, however, they loved to do preparatory and assisting drills to improve running technique, such as the 100-Up.

Thanks to this method, Walter Goodall George (1858-1943), the founder and promoter of the 100-Up, went from being a 16-year-old boy with a sedentary job and almost zero running experience to a runner with a fabulous record. After breaking many records as an amateur, he challenged the single-strength record holder William Cummnigse as a pro, beat him in several races with due media attention, and in 1886 he ran a record that was not broken for almost another 30 years!

The secret of his success? 100-Up!

Program

• Follow the instructions in the video. You can practice more than once a day, but at least 1×100-Up a day, as part of your “Morning Recharge”, or any other time.
• I recommend spending enough time with the Minor variation.