Other Recent Articles
Post run essentials
After each run find the time to recuperate and strengthen your body with these 10 post run essentials.
1. Consume a snack with ~100g of carbohydrate within 30 minutes of finishing a run of any intensity.
2. Spend 10-15 minutes going through a routine of long slow stretching. Hold each [...]
Beginner’s Circuit Training
Circuit training provides an excellent way for runners of all abilities to incorporate running specific strength training and some quality running. This beginners circuit routine is a good option for both new runners and those coming back from injury or lay off.
On a track or large field set up 4 stations 100m apart from each [...]
25 min tempo
A simple workout with many long term benefits for the runner. However, the tempo run is a workout that can get away from athletes if they are not mindful of their goals, or get lost running with their training partners.
The goal: To bring the running intensity up to the lactate threshold pace and/or [...]
Recovery time makes all the difference on the track
When the time comes to get on the track and keep a close eye on the quantity and quality of work to be done, don’t forget the element of rest. While training parters may debate over 8 repetitions or 10, they may not be savy enough to define EXACTLY what they want to get [...]
7Mar2008 | sean | 0 comments | Continued
Strides improve running efficiency
Runners by nature are stingy lot. I say this with respect and perhaps even a bit of pride. Any group of people that trim fractions of an ounce away from a shoe or race number to produce a lighter feeling while running are looking for any fair edge they can get.
Strides should be valued by [...]
Running form cues - put momentum on your side
With so much focus aimed at how the legs move in running we often forget that the upper body moves in counterbalance to the lower body. This makes the angles and positions of the trunk and head important for efficient, injury free running.
From the waist up one should strive to have a slight forward lean. [...]
ITB syndrome prevented with foam rolling
I love my foam roller. It certainly keeps me running day in and day out. Like many runners I will develop tightness in the legs around the iliotibial band (ITB). The foam roller is the next best thing to a massage for the ITB.
To use the foam roller properly you need to work the large [...]
Running form cues
Running form is like our fingerprints as no two are alike. This doesn’t mean we can’t use cues to ‘check in’ on ourselves as we run and ensure we have our most efficient form being utilized. As a coach I use cues with athletes as gentle reminders of what to be mindful of [...]
1Feb2008 | sean | 0 comments | Continued
Strength training for runners - circuit training vol. 1
Circuit Training is an excellent method for incorporating strength training into a runners workout regimen. The goals of strength training are to develop muscular endurance and stability for injury prevention, as an athlete moves into faster and/or more volume in their training.Circuit training involves a series of exercises that improve endurance in and activate muscle [...]
25Jan2008 | sean | 0 comments | Continued
Injury prevention for runners
Keeping your body strong as a runner requires attention to the muscle groups in the gleuteal and trunk region. These muscle groups maintain posture and initiate the movement in the major muscle groups while running. Incorporating a series of injury prevention exercises that focus to develop and balance strength and stability through the hips and [...]
22Jan2008 | sean | 1 comment | Continued