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.

What I Have Been Up Too?

“Hardwired to self destruct.” -Metallica

Sometimes this blog gets less use because I am doing nothing, and it seems like there is nothing exciting to write about. Other times, there is just too much awesome in my life to find the time to get it down on paper; or in this case cyber paper. Right now I am in the stages of the latter.

My life got turned upside down when a rush closing of the sale of my apartment and the even more rushed purchase of a house in the woods caused me to pack up, move, unpack, and start trying to live again, mostly out of boxes. Anyone who has been through this process knows its a bit trying to say the least, but also really rewarding as I know have a new home, on 7 acres, nicely in the woods, ideal for training and living. I plan to hold training weekends here as its sleeps, like everyone and the swimming, biking, running and OCR training are just sick.

But the other big news is I am going back to Israman. I love that race. I love everything about it. The brutal course, the stunning views, the amazing travel, and fact that it is owned and operated by athletes who love the sport as much as I do. I will forever support those events. I am doing the full ironman distance this time which doesn’t leave a lot of time for much else other than training and coaching.

After I won my second Spartan World Title I took 3 weeks off and with the help of the team of medical pros at Physio Logic in Brooklyn, I was ready to start training again in half the time as normal after such a grueling OCR season and event. I worked with PT, nutritionists, acupuncture (she was so mental too \m/ ) cyropractics, and an MD to put me back together again and the results were great allowing me to get back to training ASAP because Israman is not that long off.

I also locked down my diet, snacking on Pure Fit Bars not street pizza. Vegan protein it turns out is WAY better for you than grease and cheese. Who knew? I spent November focused on strength work, December on speed and base mixing in some cyclo-cross racing and (won my first ‘cross race ever) and doing some 5,6,7 hour rides on my ERC cross bike. I am at race weight now and ready to start the final push, those race-tempo bricks of death and more speed work.

After Israman I hope to turn my attention back to OCR racing for another full season of racing with Original Warrior Pak. I found in 2015 I was fittest when I did some winter tri training because the cross training of cycling and running made me a better OCR athlete and of course I love it. Also check out OWP stuff for cycling. The gloves, sleeves and compression wear is great for triathlon.

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