Run Clinic Notes

Run Strong even at the end of an Ironman.

Run Strong even at the end of an Ironman.

INTRODUCTION:

There is no one perfect run form. Running is personal to the individual and made up of countless biological difference between people. More importantly changing ones stride radically is a highly risky move as the body is broken in to ones stride and changes stress it in new ways countless times with each stride which often results in injury.

But here is what we CAN do and focus on to help increase or speed and efficiency while running:

  • Focus on generating power when pushing off the ground.
  • Having proper body alignment which is tall, strong and straight forward.
  • Relaxing the upper body to save energy and also promote proper swing in the arms and shoulders.
  • Engage the core properly to maintain proper form, provide a strong body to push off of, and to prevent injury.
  • Proper hand tension.
  • Tips for running up and down hill.

DRILLS:

Here are a list of drills and warm up movements.

Warm up: Lateral swings. Vertical leg swings. Leg/hip openers. Reverse leg/hip openers.

Drills: Punters. Bounding. Lateral Bounding. Lungs with or without twists. Butt kicks. Marching bands (aka high knees). Bounding. Lateral cross overs. 1-2-3-4 (drive knee and opposite arm.). Running backwards. Slow skipping. Running with potato chips.

TIPS FOR UPHILL RUNNING:

When running uphill focus on shortening your stride. Also make sure your running tall and strong, with your back and shoulders stacked on your hips. Set your head and gaze on the top of the hill. Drive off the ground and pick up the knee. Arm swing in time with the stride and really drive the arm. Lastly, make sure to run THROUGH the top of the hill and don’t let up until 10-50 meters past the top.

TIPS FOR RUNNING DOWNHILL:

Make sure to open your stride. Lean forward slightly. Relax your shoulders and let the swing in a relaxed way but always moving in a forward motion.

3 CORE WORKOUTS FOR RUNNERS:

You want to have a mix of abs, obliques. and lower back, also engaging hip-flexors and other muscles in the core area.Build up to three rounds of any of the workout belows

Workout #1

Planks

regular plank 30-60+ seconds. Side plank right side 30-45+ seconds. Side plant left side 30-45+ seconds.

Workout #2

10-20+ leg lifts. 10-20 leg openers (holding feet 3-6 inches off ground open and close legs). 10-20 Supermans.

Workout #3

20-50+ crunches. 20-40+ bicycles. 10-20 bridges.

To everyone that came this weekend: Thanks for coming out for the Run Clinic, sponsored by Team Continuum. Below is a write up of the clinic as a reminder for you. Also don’t forget John is also the coach of Team Continuum a charity that fund raises for kids with cancer and they have free/fund raising spots or his camp Strong Like Bull, as well as, the sold out NYC Marathon and NYC Tri and Berlin Marathon. Plus half’s in Chicago and Boston! You get free coaching by John, a uniform, and also entry if you sign up at www.teamcontinuum.net.
You can email John directly @ evilracingcult@gmail.com with any questions about Team Continuum or running.