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TRAINERS » Workouts

Conditioning for Runners By Peter Twist

Add new dimensions to your run-

ners’ training plans to help them im- prove performance and stay injury free.

Whether you train recreational 5k

BY PETER TWISTBY PETER TWIST

W

runners or seasoned marathoners, they all have performance goals. Breaking previous time barriers, setting personal bests, improving age-category stand- ings or simply finishing a first mara- thon are all great challenges. Many runners train with local groups, follow programs from books or simply train and run for fun. There is a huge oppor- tunity for conditioning coaches, per- sonal trainers and running coaches to impact performances by showing run- ners how to effectively diversify their training. For many runners, running is all they do – no trips to the gym to lift weights or participation in other sports. This approach can take its toll on the human machine; mile after mile, sea- son after season minor aches and pains can become major joint and muscle burdens. A different approach to condi- tioning can give even a long-time run- ner’s performance a boost.

This conditioning program focuses on an athletic training style – creating improvements in balance, coordina- tion, speed, agility t, power, body con- trol, multi-joint strength, core stability, multi-directional movement and inter- bests, improving age-category standings r simply fi nishing a fi rst marathon are all great challenges. Many runners train with local groups, foll w programs from books or simply train and run for fun. There is a huge opportunity for condi- tioning coaches, personal trainers and running coaches to impact performances by showing runners how to effectively diversify their training.

hether you train r cre- ational 5k runners or seasoned marathoners, hey all have perfor- mance goals. Breaking

previous time b rriers, setting personal nal reactivity to help reduce weak links o in the body. This training style de- mands full integration of the mind ac- tivating the muscles to create muscles that comply quickly with the mind’s commands.

Meet the Demands of the Sport

Every step of every run requires constant force production and force do – no trips to the gym o lift weights or participation in other sports. This ap- proach can take its toll on the human ma- chine; mile after mile, season fter s ason m or aches and pa ns can become major joint and muscle burdens. A differ nt ap- proach to conditioning can give even a ong-time runn r’s performance a boost. Th s conditi ning program focuses on an athl tic t aining style – creating ovements in balance, coordination,

For many runners, run ing is all they absorption. Changes in terrain and seasons make runners readily aware of the impact they expect their body to absorb, but few actually train their joints to properly disperse force. Most training focuses on increasing speed, acceleration and power without much l thought to deceleration – even though most injuries come from a misplaced step or uneven road conditions. Add a i balmparnce challenge to the deceleration

38 Fitness Business Canada July/August 2009 Fitness Business Canada July/August 2009

on an athletic training style – creating improvements in balance, coordination,

do – no trips to the gym to lift weights or participation in other sports. This ap- proach can take its toll on the human ma- chine; mile after mile, season after season minor aches and pains can become major joint and muscle burdens. A different ap- proach to conditioning can give even a long-time runner’s performance a boost. This conditioning program focuses

hether you train recre- ational 5k runners or seasoned marathoners, they all have perfor- mance goals. Breaking

previous time barriers, setting personal bests, improving age-category standings or simply finishing a first marathon are all great challenges. Many runners train with local groups, follow programs from books or simply train and run for fun. There is a huge opportunity for condi- tioning coaches, personal trainers and running coaches to impact performances by showing runners how to effectively diversify their training. For many runners, running is all they

CONDITIONING FOR RUNNERS

training focus and the internal muscle and joint receptors get an additional training effect. The result is more core activation, better body awareness and improved preparation for both accel- eration and deceleration.

Exercise 1: BOSU Balance Trainer

Jump and Land with Partner Pushes to the BOSU Ballast Ball

INSERT 1 IMAGE Begin standing behind the BOSU

FOR RUNNERS

Add new dimensions to your runners’ training plans to help them improve performance and stay injury free.

behind the first hurdle. Perform an open step to shoot the lead leg through to finish in front of the second hurdle, match with the trail leg, shoot straight back with the outside leg, match with the trail leg. Repeat down the line us- ing the least number of steps possible without hitting the hurdles. At the end of the line, lateral shuffle back to the start and repeat six times with no rest. Repeat for 3 or 4 sets

Cut to the Core

The core plays a critical role in im-

Balance Trainer in a squat position holding a BOSU Ballast Ball with both hands, arms extended from the tor- so. Leading with the arms, extend through the hips, knees and ankles to jump up and land on the BOSU Balance Trainer with feet hip-width apart. Once balanced, the coach gives the ball a few unpredictable taps to challenge balance. Repeat 10 times with a focus on a strong stick on the deceleration and maintaining body control.

Break the Linear Patterns

The euphoria of running comes with being in the zone and enjoy- ing the repetitive flow of feet hitting pavement and the scenery flying by. joint stre gth, core stability, multi-direc- onal movement and internal reactivity o help reduce weak links in the body. ining style demands full integra-

Exercise 1: BOSU

Balance Trainer Jump and Land with Partner Pushes to the BOSU Ballast Ball

Meet the Demands of the Sport

Every step of every run requires con- sjury, break the usual linear patterns, t riest the running-specific muscles, ac- tivate the supporting structures and challenge coordination by adding multi-directional training using hur- dles, ladders or lateral steppers. Once the new movements become more au- tomatic, focus on increasing the move- ment speed with precision and im- prove foot speed too.

to the deceleration training focus and the internal muscle and joint receptors getINSERT 1 IMAGE

h acceleration and deceleration.

on of the mind activating the muscles t weaker depending on your injury sta- tus) and supporting muscles get weak- er from disuse. Muscle imbalances in the legs and spine create a foundation for injury. To reduce the chance of in- tant force production and force ab orp- on. Changes in terra n and easons make runners readily aware of the im- pact they expect the r body to absorb, but few actually train their joints to properly dispe se force. Most training fo- cuses on incr asi g sp ed, acceleration and power without much thought to de- celeration – even though most injuries come from a misplaced step or uneven road conditions. Add a balance challenge Exercis 2: Micro Hurdle Weave

an additional training effect. The re- sult is more core activation, better body awareness and improved preparation for botBegin in a low athletic position

speed, agility, power, bod control, multi- Many runners enjoy the repetitive na- tiure of their sport mentally, but they t can be physically challenged when Thi musc tlreas and joints rattle with every t sitep. Running muscles get stronger (or o create muscles that c mply quickly with the mind’s com ands.

speed, agility, power, body control, multi- joint strength, core stability, multi-direc- tional movement and internal reactivity to help reduce weak links in the body. This training style demands full integra- tion of the mind activating the muscles to create muscles that comply quickly with the mind’s commands.

Meet the Demands of the Sport

Every step of every run requires con-

stant force production and force absorp- tion. Changes in terrain and seasons make runners readily aware of the im- pact they expect their body to absorb, but few actually train their joints to properly disperse force. Most training fo- cuses on increasing speed, acceleration and power without much thought to de- celeration – even though most injuries come from a misplaced step or uneven road conditions. Add a balance challenge to the deceleration training focus and the internal muscle and joint receptors get an additional training effect. The re- sult is more core activation, better body awareness and improved preparation for both acceleration and deceleration.

Exercise 1: BOSU Balance Trainer Jump and Land with Partner Pushes to the BOSU Ballast Ball

proving leg strength and power as well as leveraging upper body momen- tum. Running speed is initiated in the legs with ground contact. The force generated transfers through the core and upper body to create whole body strength and power. Arms and legs work in opposition and in concert with the core rotators to maximize force output and drive the body forward with each foot strike. The transfer of force between upper and lower body challenges the core to stabilize the spine and capture the energy created for running speed. Any weak links in the core lead to energy leaks and loss of force as well as the potential for spi- nal injury over the long term. Teach core exercises to stabilize in an upright position, to build endurance for longer runs and create more powerful strides.

Exercise 3: Smart Toner™ Standing Hold

INSERT 1 IMAGE Begin in a strong athletic position

with the core braced and the Smart Toner attached with a door anchor. Slowly draw the handles to a mid-tor- so position with arms extended, and hold this position for 30 seconds with no shift in position. Repeat 4 to 6 times before switching to the other side.

BOSU Ballast Ball with both hands, arms

Begin standing behind the BOSU Balance Trainer in a squat position holding a

Begin standing behind the BOSU Balance Trainer in a squat position holding a

BOSU Ba last Ba l with both hands, arms

ext Whole Body Strength, Endurance

ended from the torso. Leading with t the arms, extend through the hips, knees

and ankles to jump up and land on the

B cise, fluid and coordinated movement ap of the body. Any resistance training

art. Once balanced, the coach gives the

ba slhould focus on training the run-

l a few unpredictable taps to challenge

baner’s body as a whole, not as a sum of

lance. Repeat 10 times with a focus on

a i ssoolated muscles and joints. Strength

m for running must focus on building

aintaining body control.

extended from the torso. Leading with he arms, extend through the hips, knees and ankles to jump up and land on the BOSU Balance Trainer with feet hip-width apar . Once balanced, the coach gives the bal a few unpredictable taps to challenge balance. Repe t 10 times with a focus on a sttrrong stick on the deceleration and maintaining body control.

and Power Running well requires very pre-

OSU Balance Trainer with fe t hip-width

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