Functional training for running

FUNCTIONAL TRAINING
FOR RUNNERS
by Max Icardi
www.functionaltraining.net

2003
•Medical Faculty - University of Turin
•Sport Medicine degree – University of
Glasgow
•Founder of Functional Training Academy
•CEO Functional Training Network
MAX ICARDI
1999

THE FUNCTIONALPYRAYMID
What most runners do!
What most runners FORGET!

OVERUSEINJURIESSLOW RUNNERSDOWN

IS YOURPRESCRIPTIONOFDISTANCE
RUNNINGSHOES EVIDENCE-BASED?
English language articles were identified in 7 electronic databases, summing up all
the researches between 1950 and 2007.
Results: No original research that met the study criteria was identified either directly
or via the findings of the six systematic reviews identified.
Conclusion: The prescription of running shoes types is not evidence-based.
BrJSportsMed2009;43:159-162d

The A.M.A.S.S.© Method
ASSESS
First, use Basic Assessments, Movement Evaluations, and Observations to assess the
Biomechanical Efficiency and Movement Quality of the individual.
MOBILIZE
Next, use Soft Tissue Therapy and various Stretching techniques to improve Mobility.
Work to improve the individual’s Flexibility, Alignment, and Range of Motion.
ACTIVATE
Then, use various exercises to stimulate specific Neuromuscular Connections and
Activate targeted Muscle Groups essential to executing Movement Patterns with proper
form and alignment.
STABILIZE
After accomplishing the previous steps, use various exercises and increased
sets/reps/load schemes to challenge the Neuromuscular System to improve Balance,
Coordination, and Body Control.
STRENGTHEN
Finally, further enhance the individual’s ‘ability’ to produce, absorb, and resist Force by
developing Strength in various Movement Patterns and through a full Range of Motion.
A.
M.
A.
S.
S.

• Correcte
looptechniek en
blessurepreventie
Workshop “Learn
to Run”
• Fitheidsniveau
meten en
realistische
doelen stellen
Conditietest
• 3 schema’s:
0>5km,
5Km >16Km
16km sneller
Aangepaste
Trainingschema’s
• Onder
begeleiding van
een Functional
Training Coach
Wekelijks
trainingen • Leef je uit tijdens
de 10 Miles van
Antwerpen!
10 MILES!!!
22 -04-2018
LEARN TORUN: PROGRAMMA OVERVIEW

• Correcte
looptechniek en
blessurepreventie
Workshop “Learn
to Run”
• Fitheidsniveau
meten en
realistische
doelen stellen
Conditietest
• 3 schema’s:
0>5km,
5Km >16Km
16km sneller
Aangepaste
Trainingschema’s
• Onder
begeleiding van
een Functional
Training Coach
Wekelijks
de 10 Miles van
Antwerpen!
10 MILES!!!
22 -04-2018
ASSESS: Workshop “Learn to Run”

RUNNING FORM

ASSESSMENT FOR RUNNERS
• Front Arm: Elbow is approximately
flexed (bent) to 70º and makes a
‘short lever arm’ in regards to the
distance of the hand from the mid-line
of the body (Spine), which decreases
any braking momentum in the stride.
• Back Arm: Elbow approximately
extends to 155º and makes a ‘long
lever arm,’ which helps shuttle kinetic
energy backwards to propel the
runner forward.
• Hip Extension of the ‘Stance’ Leg
(Back Leg) should approximately open
to 10º of extension, which lengthens
the stride and drives the runner
forward.
• Knee Extension of the ‘Stance’ Leg (Back Leg) should approximately open to 150º of extension.
• Hip Flexion of the ‘Recovery’ Leg (Front Leg) should approximately open to 80º and create a relatively
‘short lever arm’ of the Front Leg in relation to the midline of the body, which helps reduce the braking
forces in the stride.
• Knee Flexion of the ‘Recovery’ Leg (Front Leg) should approximately open to 80º to create the
mechanically desired ‘short lever arm’ of the front leg.

ASSESSMENT FOR RUNNERS
• Hip Extension of the ‘Stance’ Leg
to <20º of extension, which offers the
optimal ‘Length-Tension Relationship’
of the Hip and Leg muscles.
• Knee Extension of the ‘Stance’ Leg
to <160º of extension.
• Hip Flexion of the ‘Recovery’ Leg
(Front Leg) should approximately open
to 45º and create a relatively ‘short
lever arm’ of the Front Leg in relation
to the midline of the body.
• Knee Flexion of the ‘Recovery’ Leg (Front Leg) should approximately open to 40º to create a ‘short
lever arm’ of the front leg and allow for a fast turn-over in the stride.
• Midline of the body should align over the ‘Stance’ Foot. Many times, an individual will strike the
ground with the heel in front of the midline, which creates a ‘braking’ force and slows the runner.

Common mistakes in runningform

Heel landing...Running or racewalking?!

Meting Interpretatie Actie
Frequentie hoog, contacttijd
lang, haklanding
Wellicht contacttijd verkorten
door op middenvoet te landen
en hierdoor ook meer elastische-
energie teruggave te hebben wat
efficiënter is
Midden-voorvoet landen,
eventueel krachtoefeningen.
Loopscholing.
Frequentie hoog, contacttijd
kort, haklanding
Weliswaar haklanding maar deze
is bij hoge frequentie en korte
contacttijd meestal niet nadelig
Geen (tenzij ergens tekens van
pijn en/of overbelasting )
Frequentie erg hoog, midvoet
landing, contacttijd kort
Dit lijkt efficiënt maar het gevaar
bestaat bij een dergelijke hoge
frequentie (niet passend bij
snelheid) dat je je pas niet
afmaakt: je strekt je heup niet uit
en maakt kunstmatig kleine
pasjes
Let op heupstrekking, maak je
pas af, lagere frequentie is het
gevolg
Frequentie, contacttijd, landing...

INDIVIDUAL ASSESSMENTFOR RUNNERS
SPINAL ALIGNMENT – HEAD & NECK
Assess if the Head and Neck (Spine) are in
Neutral Alignment.
HEAD & NECK ALIGNMENT
• Does the Ear vertically align over the Spine
and Hips?
• Does the Thoracic Spine or Lumbar Spine
exhibit excessive curvatures?
• Does the Head protract forward beyond the
vertical alignment of the Spine and Hips?
PREHAB EXERCISES
• Soft Tissue Therapy (Mobility) for the Neck and Shoulder muscles, especially the Upper Trapezius
and Chest Muscles.
• Stretch (Mobility) the Head, Neck, and Shoulders.
• Activate Core and Shoulder Muscles, especially the Deep Neck Flexors, Shoulder Girdle, Abdominals,
and Oblique muscles.
• Practice Stability exercises for the Shoulders and Core.

•ADDUCTION: Can the Elbows touch each
other in front of the Heart with the middle
finger touching the Shoulder?
• FLEXION: Can the Elbows extend over the
top of the Head with the middle finger
touching the Shoulder?
• ABDUCTION: Can the Elbows reach
backwards behind the Spine and Ears (Midline
of the Body) with the middle finger touching
the Shoulder?
PREHAB EXERCISES
•Soft Tissue Therapy (Mobility) for Neck, Shoulders, Chest, and Back muscles, especially the Upper
Trapezius (Shoulder), Pectorals (Chest), and Latissimus Dorsi (Back) Muscles.
• Stretch (Mobility) the Neck, Shoulders, Chest and Back muscles.
• Activate Core and Shoulder Muscles, especially the Shoulder Girdle and Rotator Cuff muscles.

• Position the Head, Torso, and Hip against
the wall in Neutral Alignment.
• Hold the Hands out to the side with the
Forearms in a vertical position and the backs
of the Hands and Elbows pressing into the
Wall if possible.
• Slide the Arms up overhead until the Elbows
fully extend (straighten) and the Thumbs
touch as the backs of the Hands press into the
Wall.
• Maintain Neutral Alignment in the Spine
throughout the movement.
PREHAB EXERCISES
•Soft Tissue Therapy (Mobility) for Neck, Shoulder, Chest, and Back muscles, especially the Upper
Trapezius (Shoulder), Pectorals (Chest), and Latissimus Dorsi (Back) Muscles.
• Stretch (Mobility) the Neck, Shoulder, Chest, and Back muscles.
• Activate Core and Shoulder Muscles, especially the Shoulder Girdle, Rotator Cuff, and Anterior Core
(Abdominals and Oblique) muscles.

• Do the Toes point forward?
• Does the Foot ‘turn out’ or point out to the
sides by an angle greater than 18º of
Abduction (away from center)?
• Does the Arch of the Foot ‘collapse’ or drop
towards the floor?
PREHAB EXERCISES
•Soft Tissue Therapy (Mobility) for the Intrinsic Foot Muscles, Plantar Fascia, Calf Muscles, and
Adductors (Groin) Muscles.
• Stretch (Mobility) the Foot, Calf, and Ankles.
• Activate the Foot, Ankle, and Hip Muscles, especially the Calf and Lateral Hip muscles.
• Practice Stability exercises for the Ankle, Hip, and Posterior Chain.

• Viewing the Ankle from the front or back,
observe the Anklebones and draw an
imaginary line down the Achilles Tendon to
the Heel.
• If the Ankle rolls or ‘collapses’ in towards
the Midline of the body, the Ankle is in
Pronation. If the Ankle rolls out away from
the Midline of the body, the Ankle is in
Supination.
• Note: Any malalignments (Pronation or
Supination) in the Ankle create compensation
patterns in an individual’s running technique.
PREHAB EXERCISES
• Soft Tissue Therapy (Mobility) for the Foot, Ankle, Leg, and Hip Muscles.
• Stretch (Mobility) the Foot, Ankle, Leg, Hip, and Posterior Chain with isolated and Combination
Mobility Exercises.
• Activate the Foot, Ankle, Hip, and Posterior Chain Muscles with isolated and Combination Activation
Exercises.
• Stabilize the Ankle and Hips with isolated and Combination Exercises.

• Viewing the Foot from the inside and
observing the type of Footprint, assess the
Arch of the Foot.
• A ‘Collapsed’ Arch creates a wide Footprint
and a ‘High’ Arch creates a thin Footprint. A
‘Normal’ Arch creates a slender Footprint.
• Note: Any malalignments (High or Collapsed
Arches) in the Foot create compensation
patterns in an individual’s running technique.
PREHAB EXERCISES
• Soft Tissue Therapy (Mobility) for the Foot, Ankle, Leg, and Hip Muscles.
• Stretch (Mobility) the Foot, Ankle, Leg, Hip, and Posterior Chain with isolated and Combination
Mobility Exercises.
Exercises.

•Place Foot on the floor and lift the First Toe
(Big Toe) up towards the sky as high as
possible.
• The optimal Range of Motion for the First
Toe is 45º or more.
• Note: Any limitation in the First Toe’s ROM
(Range of Motion) disrupts an individual’s Gait
Pattern and creates compensation patterns in
his/her running technique.
PREHAB EXERCISES
• Soft Tissue Therapy (Mobility) for the Foot, Ankle, and Calf.
• Stretch (Mobility) the Foot, Ankle, and Posterior Chain with isolated and Combination Mobility
Exercises.
Exercises.

•Point the Toes away from the Shin (Plantar
Flexion) and then pull the Toes back towards
the Shin (Dorsiflexion).
• The optimal Range of Motion for Plantar
Flexion (Toes Point Away from Shin) is 50º or
more.
• The optimal Range of Motion for
Dorsiflexion (Toes Point Towards Shin) is 20º
or more.
• Note: Any limitation in the Ankle’s Range of
Motion creates compensation patterns in an
individual’s running technique.
PREHAB EXERCISES
• Soft Tissue Therapy (Mobility) for the Foot, Ankle, and Calf.
• Stretch (Mobility) the Foot, Ankle, and Posterior Chain with isolated and Combination Mobility
Exercises.
Exercises.

•POSITION: Stand with Feet Hip-width apart
and hold a pole along the Back (Spine) with
Hands behind the Neck and Low Back as the
Head, Heart, and Hips all touch the Pole.
• HINGE: Simultaneously bend the Knees and
Hips while leaning forward with the Torso,
keeping the Chest over the vertical Shins.
• ALIGNMENT: Attempt to flex the Hips to 90º
while keeping the Head, Heart, and Hips
touching the pole
PREHAB EXERCISES
• Soft Tissue Therapy (Mobility) for Hips, Legs, and Back muscles, especially the Glutes (Hips),
Hamstrings (Legs), and Latissimus Dorsi (Back) Muscles.
• Stretch (Mobility) the Hips, Leg, and Back muscles.
• Activate Core Muscles, especially the Anterior Core (Abdominals and Oblique) muscles.
• Practice Core, Hip, and Combination Stability exercises.

•POSITION: Kneel on one Knee and hold a
pole along the Back (Spine) with Hands
behind the Neck and Low Back as the Head,
Heart, and Hips all touch the Pole.
• LUNGE: Smoothly lunge forward with the
Hips as far as possible while keeping the
Head, Heart, and Hips touching the pole.
• HIP EXTENSION: Attempt to lunge forward
with a Neutral Spine into a Hip Extension of
10º (Minimum) to 30º (Optimal).
PREHAB EXERCISES
• Soft Tissue Therapy (Mobility) for the Hips, Legs, and Back muscles, especially the Glutes (Hips),
Hamstrings (Legs), and Latissimus Dorsi (Back) Muscles.
• Stretch (Mobility) the Hips, Leg, and Back muscles.
• Activate Core Muscles, especially the Anterior Core (Abdominals and Oblique) muscles.
• Practice Core, Hip, and Combination Stability exercises.

• POSITION: Stand tall with Feet together and
Hands on Hips.
• KNEE TUCK: Lift one Knee up to match the
height of the top of the Hips or higher. The
Foot should clear the height of the Opposite
Knee.
• SINGLE-LEG STABILITY: Attempt to keep the
Hips level with the ground and maintain
neutral alignment of the Standing Leg, i.e.
Hip, Knee, and Ankle in vertical alignment
without a collapsed Arch in the Foot.
PREHAB EXERCISES
• Soft Tissue Therapy (Mobility) for the Hip, Leg, and Foot muscles, especially the Glutes (Hips) and
the Hamstrings (Leg) Muscles.
• Stretch (Mobility) the Glutes (Hips) and Hamstring (Leg) muscles.
• Activate Hip, Leg, Foot, and Core Muscles, especially the Hip Flexors, Gluteus Medius (Lateral Hip),
Intrinsic Foot, Calf, and Core (Abdominals and Oblique) muscles.
• Practice Core and Single-Leg Stability Exercises.

• Squat with Feet shoulder-width apart, Toes
pointing forward, Heels flat on the floor.
(Ankle Mobility)
• Place Hands on the wall, Thumbs touching
and Elbows straight. (Shoulder and Thoracic
Spine Mobility)
• Kneecaps touch the wall with Knees pressed
out (Abduction). (Hip Mobility and Activation)
• Hips should be at or below the height of the
Knees. (Ankle, Hip, & Posterior Chain
Mobility)
PREHAB EXERCISES
• Soft Tissue Therapy (Mobility) for the Foot, Ankle, Hip, Thoracic
Spine, Shoulders, and Posterior Chain.
• Stretch (Mobility) the Ankles, Hips, Thoracic Spine, and Shoulders
with isolated and Combination Mobility Exercises.
• Activate the Core, Hip, and Posterior Chain Muscles with isolated
and Combination Activation Exercises.
• Stabilize the Ankle, Core, Hip, and Posterior Chain with isolated
and Combination Exercises.

• Stand with Feet 1½ Shoulder Width.
• Lunge to one side until the Shoulder and Hip
vertically align over the Foot.
• Next, Lift the Trail Leg (Back Foot) off the
ground.
• Stand up onto a Single-Leg and maintain
vertical alignment of the Shoulder, Hip, and
Foot.
PREHAB EXERCISES
• Soft Tissue Therapy (Mobility) for the Feet, Ankles, Legs, Hips, and
Posterior Chain.
• Stretch (Mobility) the Ankles, Hips, and Posterior Chain with
isolated and Combination Mobility Exercises.
• Activate Ankle, Hip, and Posterior Chain Muscles with isolated
and Combination Activation Exercises.
• Stabilize the Ankle, Hip, and Posterior Chain with isolated and
Combination Exercises.

• Stand on one Foot (Single-Leg) with Arms
extended for counterbalance and Knee tucked
to Hip height.
• Next, sit down on a Knee height box/bench
in a controlled manner. Do not flop or drop
down.
• Then, with control, stand back up onto one
Foot (Single-Leg) while maintaining vertical
alignment of the Shoulder, Hip, and Foot.
• Watch for any involuntary or shaky
movements, especially at the Knee.
PREHAB EXERCISES
• Soft Tissue Therapy (Mobility) for the Feet, Ankles, Legs, Hips, and Posterior Chain.
• Stretch (Mobility) the Ankles, Hips, and Posterior Chain with isolated and Combination
Mobility Exercises.
• Activate Ankle, Hip, and Posterior Chain Muscles with isolated and Combination Activation
Exercises.
• Stabilize the Ankle, Hip, Posterior Chain, and Single-Leg positions with isolated and
Combination Exercises.

• Start in Quadruped, i.e. on ‘All Fours’ or on
‘Hands and Knees’.
• Reach same-side (ipsilateral) Hand and Foot
towards the horizon.
• Touch same-side (ipsilateral) Elbow and
Knee under the Torso.
• Re-extend same-side Hand and Foot
towards the horizon before returning to
Quadruped or All Fours.
• Maintain balance throughout the entire
movement.
PREHAB EXERCISES
• Soft Tissue Therapy (Mobility) for the Hips, Shoulders, and Posterior Chain.
• Stretch (Mobility) the Hips, Shoulders and Posterior Chain with isolated and Combination
Mobility Exercises.
• Activate the Hips, Core, and Shoulder Muscles with isolated and Combination Activation
Exercises.
• Stabilize the Hips, Core, and Shoulders with isolated and Combination Exercises.

Gluteus medius
Pelvic drop: work youra**off!

• Lie on the floor with Hands placed
Shoulder-Width apart, aligned with the
Forehead (advanced) or Chin (intermediate).
• Lift the Elbow and Knee off the floor.
• Push-up into a Plank Position in one smooth
motion while maintaining a straight-line
alignment from Ear to Hip to Knees to Ankle.
PREHAB EXERCISES
• Soft Tissue Therapy (Mobility) for the Shoulders and Chest.
• Stretch (Mobility) the Shoulders and Thoracic Spine with isolated and Combination Mobility
Exercises.
• Activate the Core, Shoulders, and Hip Flexor Muscles with isolated and Combination
Activation Exercises.
• Stabilize the Core, Shoulders, and Hips with isolated and Combination Exercises.

• Stand on one leg (Single-Leg) with the
opposite Knee tucked to Hip Height and both
Arms extended to the horizon, parallel to the
floor.
• Rotate the Shoulders to point the Arms to
each side at a 45º angle before returning to
the start position.
• Attempt to maintain balance in a relaxed
manner with the Eyes watching the Hands
throughout the entire movement.
PREHAB EXERCISES
• Soft Tissue Therapy (Mobility) for the Foot, Leg, and Hip.
• Stretch (Mobility) the Foot, Ankle, Hip, and Posterior Chain with isolated and Combination
Mobility Exercises.
• Activate the Foot, Ankle, Hip, and Posterior Chain Muscles with isolated and Combination

• Stand on one leg (Single-Leg) with the
opposite Knee tucked to Hip Height and both
Arms extended to the horizon, parallel to the
floor.
• Lift the standing Heel off the floor while
maintaining balance.
• Attempt extend the Ankle into 50º of
Plantar Flexion.
PREHAB EXERCISES
• Soft Tissue Therapy (Mobility) for the Foot, Leg, and Hip.
• Stretch (Mobility) the Foot, Ankle, Hip, and Posterior Chain with isolated and Combination
Mobility Exercises.
• Activate the Foot, Ankle, Hip, and Posterior Chain Muscles with isolated and Combination

• Correcte
looptechniek en
blessurepreventie
Workshop “Learn
to Run”
• Fitheidsniveau
meten en
realistische
doelen stellen
Conditietest
• 3 schema’s:
0>5km,
5Km >16Km
16km sneller
Aangepaste
Trainingschema’s
• Onder
begeleiding van
een Functional
Training Coach
Wekelijks
de 10 Miles van
Antwerpen!
10 MILES!!!
22 -04-2018
ASSESS: Conditietest

The objective of the Multi-Stage Fitness Test (MSFT), developed by Leger & Lambert (1982)[1], is to
monitor the development of the athlete's maximum oxygen uptake (VO2 max). This test is very good for
games players as it is specific to the nature of the sport but, due to the short sharp turns, it is perhaps
not suitable for rowers, runners or cyclists.
•This test requires the athlete to run 20m in time
with a beep from a CD recording. The athlete must
place one foot on or beyond the 20m marker at the
end of each shuttle.
•If the athlete arrives at the end of a shuttle before
the beep, the athlete must wait for the beep and
then resume running
•If the athlete fails to reach the end of the shuttle
before the beep they should be allowed 2 or 3
further shuttles to attempt to regain the required
pace before being withdrawn
•The assistant records the level and number of
shuttles completed at that level by the athlete when
they are withdrawn
Conditietest protocol

The athlete's maximum oxygen uptake (VO2 max) can be determined from the MSF Table using the
Level and Shuttle achieved and compared with the general population
Condition test interpretation

• Correcte
looptechniek en
blessurepreventie
Workshop “Learn
to Run”
• Fitheidsniveau
meten en
realistische
doelen stellen
Conditietest • 3 schema’s:
0>5km,
5Km >16Km
16km sneller
Aangepaste
Trainingschema’s
• Onder
begeleiding van
een Functional
Training Coach
Wekelijks
de 10 Miles van
Antwerpen!
10 MILES!!!
22 -04-2018
Conditietest

• Correcte
looptechniek en
blessurepreventie
Workshop “Learn
to Run”
• Fitheidsniveau
meten en
realistische
doelen stellen
Conditietest • 3 schema’s:
0>5km,
5Km >16Km
16km sneller
Aangepaste
Trainingschema’s
• Onder
begeleiding van
een Functional
Training Coach
Wekelijks
de 10 Miles van
Antwerpen!
10 MILES!!!
22 -04-2018
Weekly trainings

BODY LEAN
• Demonstration with weighted centre of gravity
• Run with arms behind back – run with resistance (per 2, fromt and back, push and pull)
FOOT LANDING
• High knees run | Heel –butt run | straight legs jumps on spot | toe walks
ARMS ACTION
• Run with arms crossed on chest | run with arms above head| Race walk
STRIDE LENGTH
• Step ups (from lunge) – evt. with thera bands (in 2)
• Single leg jumps | alternated leg jumps | low walks | running through markers
STRIDE FREQUENCY
• Funny duck walks, Single leg skip – single leg butt – both legs landing, alternated knee
up | running through markers
WEEKLY TRAININGS:RUNNINGTECHNIQUEDRILLS

1 – MOBILITY
2 – STABILITY
3 – BODY LEAN
4 – FOOT LANDING
5 - ARMS ACTION
6 - STRIDE LENGTH
7 - STRIDE FREQUENCY
7 STEPS ACTIONPLAN...

Thankyou, thankyou very much!

Functional training for running

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