The Art of Running: Part 1 - Technique
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In part one of two we look at the important elements of running technique. Look for part two in which we discuss training.
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This document provides guidance on designing resistance training programs for muscular strength and endurance. It discusses the principles of resistance training, including specificity of training and progressive overload. When planning a workout, a needs analysis should be conducted considering a client's history, goals and preferences. Key variables to consider include exercise selection and order, training frequency, load and repetitions, volume, and rest periods. A variety of methods can be used to progress training intensity over time including increasing weight, repetitions, sets or decreasing rest. Periodization is also recommended for planning long-term training.
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Methods of training
Here are the answers to the brain teaser questions:
1. The 6 types of training are: Interval, Continuous, Fartlek, Circuit, Weight, and Cross
2. Exercises for a circuit to improve muscular endurance could include: pushups, situps, squats
3. Continuous training improves cardiovascular fitness because it involves moderate exercise for at least 15-20 minutes with no rest in order to improve aerobic fitness.
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5. Fartlek training combines high and low intensity work with many changes of speed and terrain. It is good for games
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Presentation slides from the Running Assessment and Analysis workshop. This workshop was held in our St John Street Clinic, Manchester on the 25th November 2017. Resistance training
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Functional training methods are based on the principle of specificity and aim to train for a purpose using valid principles. Functional training focuses on closed kinetic chain exercises that are multi-joint, weight-bearing, and sport-specific movements like pushups and squats. In contrast, open chain exercises isolate muscles and joints like bicep curls. Understanding fascia is also important for functional training as it provides stability and allows for movement. Training should consider an individual's functional anatomy - hips need mobility, lumbar spine needs stability, and thoracic spine needs mobility. Overall, functional training integrates body systems and movements to prepare for sports performance.
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1. The 6 types of training are: Interval, Continuous, Fartlek, Circuit, Weight, and Cross
2. Exercises for a circuit to improve muscular endurance could include: pushups, situps, squats
3. Continuous training improves cardiovascular fitness because it involves moderate exercise for at least 15-20 minutes with no rest in order to improve aerobic fitness.
4. Interval training involves periods of hard work followed by periods of rest in order to improve mainly speed but also cardiovascular fitness through high intensity intervals.
5. Fartlek training combines high and low intensity work with many changes of speed and terrain. It is good for games
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The document discusses the squat exercise. It defines a squat and lists its purposes, which include developing lower body strength and power as well as improving mobility, bone density, running speed, and physical performance. The document addresses common myths about squats, explaining that full depth squatting does not harm knees when performed with proper form. It also discusses factors like ankle, hip, and glute mobility and weakness that can impact squat performance and provides solutions to address each factor. In concluding, it states that correct squatting can improve movement patterns, lower body strength and mobility, injury prevention, and overall muscular development.
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"Of course, you prefer to take players who are fully fit, but that's okay. We want to wait and be patient for some players even if they cannot play in those first matches," he told a press conference. The 37-year-old Vertonghen, Belgium’s Euro Cup 2024 most-capped international with 154 appearances, is struggling to shake off a groin injury.
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Some of them have taken not one but two steps forward in their rehabilitation," he said. None of the injured players will feature in this week’s warm-up friendlies against Montenegro and Luxembourg. Romania centre-back Radu Dragusin found chances limited at Tottenham Hotspur in the second half of the 2023-24 season.
But is crucial to his country's cause at UEFA Euro 2024 where his aerial ability, physicality and hard graft make him a standout player. The 22-year-old moved to North London from Italian side Genoa in January but was kept on the sidelines by the form of another new arrival for the season, Mickey van de Ven, something Romania coach Edward Iordanescu admitted was a concern.
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However, in 2023, they played one another twice, with France endearing both matches 4-0 and 2-1 individually. Against Poland and Austria, the Netherlands also have a stout record, winning just under half the matches. They faced Austria at Euro 2020, engaging 2-0, and they haven't lost to Poland since 1979.
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Five days later, they travel south to face France in Leipzig, a side led by Kylian Mbappe - one of the finest players in the world currently and one of the most impressive players in his nation's history. To conclude, they face Austria in Berlin, knowing it could be the end of the road if they don't perform.
Ronald Koeman is widely considered one of the more successful Dutch managers in Premier League history, considering the nation has a reputation for struggling to replicate their talents in England. The former Everton manager went against that script and shone — and now he is back managing his nation.
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The Art of Running: Part 1 - Technique
- 1. The ArT of running
- 2. • Started running 1966 • Tag, football, basketball, girls, track, triathlon, road racing • Started coaching 12 years ago • Founded 2007 • Wellington, Westboro, New Ed • $10k to charity each year
- 3. Running: What’s not to love?!
- 4. What’s not to love? “It hurts!” “It’s bad for my knees.” “I get too sore afterwards.” “It’s boring.” Let’s try this then: Proper Technique and Training
- 5. Technical Overview • Foot Strike • Gait Cycle • Cadence • Stride Length • Posture • Arm Carriage • Relaxation
- 6. Foot Strike • Weighted Heel Strike – Braking effect, hi shock, bad motion • Un-weighted Heel Strike – Touches first but no weight on it • Mid-foot strike – Fast but great load on lower legs • Flat foot strike – but weight on balls of feet
- 7. Foot Strike
- 8. Barefoot Running • Eliminates weighted heel strike • Forces weight onto balls of feet • Places feet and lower legs under greatly increased load – High injury risk in transitional phase – Learn to Run all over again • Why not learn to run properly in shoes?
- 9. What’s Old is New Again • Bulky, high heeled shoes did nothing for injury rates – led to increased heel striking • A return to: low ramp (12mm to 8mm), forefoot cushion, flexibility 1974 1984 2012
- 10. Gait Cycle • Pendulum: body vaults over leg (walking) – Leads to over-striding, increased impact – Forgot how to run – using walking gait instead • Cyclical: feet throw ground back – Circular motion, like riding a tall unicycle – More relaxed motion for muscles – Faster you go, bigger the circle gets
- 11. Gait Cycle Two of the greatest runners of all time:
- 12. Cadence • Default for most: 160 strikes per minute • Increased vertical oscillation, wasted energy, increased impact • Recommended: 180 spm • This also helps to eliminate over-striding and improve gait cycle (body finds efficiency) • Re-train your brain
- 13. Speed = Cadence x Stride Length • Cadence is set at 180 • Speed = Longer stride, bigger circle – Knee drive and heel kick – Happens naturally with message from brain to run faster = more push off – You push off harder and increase ROM – Arm your legs with the strength (muscle and nerve training) so power
- 14. Stride Length Haile Gebrasalasie Fauja Singh
- 15. Posture • Just like life in general: don’t slouch • Poor posture = – Lack of stable platform (core) – Wasted muscle tension to support • Simple answer: chest out, run proud • Hips: Don’t sit back, push hips forward especially on hills.
- 16. Chest out, Hips forward
- 17. Arm Carriage • Keep hands above waist line – Eases load on shoulders – Makes faster cadence easier • Avoid swinging across mid-line of body – Creates torsion that muscles must counter • Hands relaxed
- 18. Arm Carriage
- 19. Your Check List 1. Shoulders down – relax 2. Chest out 3. Hands high 4. Cadence 5. Flat foot strike
- 20. Look for part two of The Art of Running in which we talk about how to train. Visit us online at OttawaRunningClub.com