The Week 3 Routine...

Below is this week’s training schedule and as well as some critical information about the importance of strength training to enhance your running. For those of you starting (or continuing) boot camp tomorrow morning, all of your strength training needs will be sufficiently met through camp.

We are now 6 weeks away from our first major milestone of completing a 5K, or approximately 3.1 miles, (on July 12, click here for a Flyer). Between now and then your endurance and pace will significantly improve.

Here’s the week three schedule:

Tuesday - Run 25 min
Thursday - Run 25 min
Saturday - 2.50 miles
Sunday - Rest

The Critical Importance of Strength Training for Distance Runners

Strength Training is a foundational component of a comprehensive distance running training program. The inclusion of a properly designed strength training program is important because the benefits of strength training are not achieved through running or cross-training alone.

Injury Prevention:

• Injury rates among runners are extremely high (at the high school level, cross-country runners experience more injuries than athletes in any other sport, including football and gymnastics).
• One of the most effective means for minimizing tissue trauma associated with distance running is to develop stronger muscles, tendons, fascia, ligaments and bones. This is the primary reason that every runner should perform regular strength exercise.
• Contributes to prevention of shin splits, stress fractures, lower back discomfort, knee problems and hip injuries common to distance runners.

Performance enhancement:

• Allows athlete to adhere to marathon training schedule and thereby maximize performance.
• Improved muscle strength/endurance.
• Improved joint flexibility.
• Increased force/power production.
• Improved running economy - research indicates 4 percent less oxygen used at sub-maximum running speeds.
• Increased basal metabolic rate contributing to improved fat loss & body composition.

Here’s some basic running facts, from a human movement point of view:

• Running occurs one leg at a time.
• Running is a game of GROUND reaction.
• Running is made possible by the body’s structural and neuromuscular CROSS-WIRING of the shoulders and hips; we run shoulder to opposite hip.
• Running speed = stride length x stride frequency.
• Stride length is the dominant factor in running speed.
• Stride length is a function of strength, power and flexibility.
• Running efficiency is the great equalizer; less VO2 needed to run faster.
• Collectively, stability and balance are the guiding system of the power needed for a longer stride length.
• We run from our bellybuttons out (i.e. from the inside out) – not from the bottom up.
• The core of the body is “command central” during all human movement, especially running. The CORE controls the rotational mechanics between the upper and lower extremities (running efficiency and stride frequency) and the force production of the lower body (stride length).

With that in mind, we must train the body in a way that enhances the basic movement patterns of running. These include:

• Incorporate single leg training (e.g. the Bulgarian Split Squat or Super Skater movements we do at boot camp).
• Train predominantly in a standing position.
• Train in diagonal patterns – opposite hip to opposite shoulder – just like we run (Diagonal Power Chops).
• Emphasize the transverse (i.e. rotational) plane of motion – it dominates running. (Bicycle Crunches, Russian Twists, Reach Arounds, and other resistance running exercises like the partner band run).
• Focus on “pulling,” not “stomping” power for improved stride length (the Partner Manual-resistance Hamstring, Reverse Leg Raise, Glute Raise).
• Focus on foot-plant balance and stability to minimize “power leaks” at foot plant (again, the Bulgarian Split Squat or Super Skater).
• Focus on power and metabolic conditioning (Think Suicides & Partner Resistance Band Runs here!!)
• Focus on initiating and controlling running from the core of the body downward.

What does this all mean? It means an increase in core strength and a longer, more efficient stride length! These exercises allow you to become a healthier runner, free from injury while improving your performance and provide single leg power, stability and balance.

Don't underestimate the importance of strengthening your muscles for significant running improvement. I look forward to seeing you on Tuesday @ 6:30am at Crossroads Church (you'll see Alica in Blue Ash or Kelli in Florence)!

Your friend in fitness, Brian