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2012-2013 Running Guide

Drew Bell: | Lauren Frisbie:

Our goal: To develop mechanically sound runners and nationally competitive triathletes 1. 2. 3. 4. 5. Components of Run Training Training Priorities Warm-ups Workouts Mechanics and Form Sleep and Recovery Tips
Learn to run relaxed. Efficiency, thus form, matters. Do the optimal, rather than maximum, level of work. Have the ability to change speeds. That wins races. Seriously, have fun!

1 Training Priorities

Easy Runs
These are to aid recover from speed workouts and add base mileage. The first priority of easy runs is to feel good for the next important workout. Length and pace will vary depending on experience and training level.

If I do (__) run workout(s) per week, I should: (1) Do the weekly track workout (2) Add a long or longer run in addition to (1) (3) Add an easy run in addition to (1)-(2) (4) Add a speed development day + (1)-(3) (5) Add another easy run + (1)-(4) (6) Add an aerobic threshold run + (1)-(5) (7) Add a third easy run + (1)-(6) (+7) Start doubling + (1)-(7) Find what feels good for you. Some examples: Lunge Matrix 5 min. easy run, drills, 15 min. with 1-3 min. surge 10 min. easy run + drills + 100m strides 15 min. easy running plus stretching

Speed Development
Speed development days are designed to improve mechanics and top end speed. Running faster makes running slower easier. To become strong and balanced, do drills, intervals, and GS with good posture and form. One example: + 10-15 min. warm-up + Drills + 3-4x150m In N Outs (50m build, 50m at 90% speed, 50m slowing) with 250m walking recovery + 2-3x30m at 97% speed 50m build into it and 320m walking recovery. Focus on quick strides + 3-4x120m at a fun fast pace, 280m walk to start + 10-20 min. cool down + GS + Core

2 Warm-ups

These are typical track-type workouts, which typically include running at or faster than race pace with active (walking or slower running) or standing recovery. Some examples: 5-10x1k at 5k pace with 1:00 walking recovery 8x400m at mile pace with 200m jogging recovery + 4x200m cutdown (Cut down time, i.e. 45-43-41-39) Ladder 200-4-6-8-8-6-4-2 with distance recovery (i.e. 200m after 400m) 6x600m (400m at 2 mile pace + last 200m at mile pace) with 2:00 active recovery

Aerobic Threshold
The threshold is the exertion level at which your body can transport just enough oxygen to the muscles. Improve this oxygen delivery system by running just under, at, or just above the aerobic threshold. There are three main types of aerobic threshold workouts: Tempo: continuous 15-60 minutes running at threshold pace, which should be comfortably uncomfortable. Run fast but relaxed, and learn to feel the threshold line by listening to your sensory data: breathing and heart rate. Progression: building from easy to fast over the course of the run. Fartlek (Swedish for speed play): use any variation of speeds, could be based on the following: Time: i.e. 30 sec. on, 30 sec. off Distance: i.e. 200m on, 200m off Landmark: i.e. telephone pole to telephone pole Heart rate: i.e. 20 minutes at 75% max HR

Long Run
Run longer to build endurance and running strength Estimated long run length: 20-25% of weekly run mileage or .20-25*(run_mi + bike_mi/4 + swim_yds*4/1600m)


Form and Mechanics

Better running mechanics are about proper muscle balance and efficient motion patterns Your legs are highly tuned springs. Learning to use them that way is the trick. Start with establishing core strength Your coreyour glutes, lower abs, hamstrings, etc.are the foundation of your running. A strong and balanced core is crucial to efficient form. Drills and general strength exercises help strengthen these areas. Next, focus on good posture Stand tall with chest upright and arms swinging comfortably, elbows at about 45 degree angles. Engage the cage, aka your abs. Learn what your transversus is and how to engage it too. Think of your pelvis as a cup full of water; dont let the water spill out forward. When you start running, lean forward slightly from the ankle but not the waist. Your feet should contact the ground almost directly below each hip so the contact force travels straight down vertically down to the ground. Running with both feet falling on the same straight line under the midline of the body is not ideal. TIP: Run over the lane lines of a track during your warm-up, letting your footsteps fall on either side of the line rather than on top of it. Learn to have an efficient foot strike Once core and posture are set, aim for an efficient foot strike. We advocate a midfoot or forefoot strike, where the middle of the foot contacts the ground first. Touching with your heel first is not ideal because it negates the springs effectiveness (try jumping vertically from your heels). When running on the midfoot, land with your feet under your hips and push back, rather than landing on your heel and trying to pull backward. Have quick turnover -- ~180 steps per minute With a midfoot strike, the muscles of the leg work most







efficiently when taking 180 or more steps per minute. Short, quick strides are more efficient than long, slow ones. Try running barefoot to see if your strides shorten and frequency increases compared to running with shoes. They probably will, since running shoeless normally reflects a more natural gait. Learn by watching the form of fast people Visual learning is a good way to keeping learning about good form. To name a few, watch how Galen Rupp, Haile Gebrselassie, and Tim Don run. On minimalist shoes and barefoot running Minimalist shoes and barefoot running have become increasingly popular because some say they enable more natural running form compared to raised-heel, thick shoes. In our view (from experience), the premise is valid if pursued smartly. If youre curious, ask us about our experiences, do research, experiment, and challenge yourself. However, listen to your body along the way. Take it easy when sore, and reduce mileage if transitioning to a more minimal shoe. Change shoes when your current ones are preventing better form, rather than expecting them to give it to you. Resources If you are interested in running form and mechanics, here are some of our favorite resources: Mark Cucuzzella Natural running form: The Gait Guys Gritty biomechanics if youre into that: Runblogger everything you need to know about shoes and more:

Sleep and Recovery


1. Sleep: 7-8 hours is a good target when training. 2. Refuel: Eat a well-balance diet, filling in between meals with healthy snacks. Your metabolism is a fire; stoke it. 3. Hydrate: Grab a FIT Polar bottle and drink plenty of water throughout the day.

The purpose of doing drills is to build the functional strength that enables efficient and strong running form. Learning the correct posture and focus muscle groups for each drill greatly increases their effectiveness. Set of 40m each: Forward arm circles skipping forward and backward Backward arm circles skipping forward and backward Fairy Skips Ninja A Skips B Skips High Knees Butt Kicks Leg up-and-down Fast leg butt kick Fast leg B Skip Karaoke Side Shuffle Cross over step Run-Run-Bound Bounding Walking lunges Additional resources:

General Strength (GS)

The purpose of GS is to build the strength and flexibility necessary for efficient and strong running form. Donkey Kicks x 10 on each leg Scorpions x 10 on each leg Iron Cross x 10 on each leg Side Leg Lift x 24 on each leg (toe in, neutral, toe out x 8) Rockies x 5 Donkey Whips x 5 on each leg Lower Body Crawl (Prone) x 10 on each leg Scorpions x 10 on each leg Iron Cross x 10 on each leg Australian Crawl x 20 seconds Side Pedestal, Leg Lift x 20 on each leg (10 x each side) Groiners x 20 Hurdle Seat Exchange x 10 Rockies x 5 Russian Hamstring x 25 on each leg L-Ups x 20 Low-level twist x 40 Quick Leg Cycle x 5 with each leg Hurdle trail-leg forward x 5 each leg Hurdle trail-leg backward x 5 each leg Additional resources: