(8-25-08) Information abounds as to the many ways a runner can improve herself with auxiliary training. No longer is it acceptable to lace up the shoes and go out the door for a run if you want to find out how fast you can become in your sport. It can be overwhelming to try and make sense of how everything from strength training to stretching should best be folded into a runner's routine. The following progression provides a daily training routine for competitive runners to maximize performance and minimize injury in the most time efficient manner. It was developed based on the applications of basic physiological principles and current research studies related to performance in middle distance/distance runners.
I encourage all runners who want to maximize their potential and minimize the chance for injury to adhere to the following routine for each days training. Estimated time spent on each phase is indicated to give the athlete and coach an idea of the scope of time involved for the entire training routine.
I. Warm - Increase core body temperature, blood flow to major muscle groups and cardiovascular condition to facilitate the lengthening and activation of muscle groups associated with running. 3-5 min of running or cycling.
II. Lengthen - Most competitive runners involved in training programs of moderate to high volume still need to isolate muscle groups through a focused stretching program, although I believe some lower mileage runners can safely and successfully train with out this aspect of their daily training routine before running. Therefore this is a very individual aspect to training. For best results prior to a workout stretch using the concept of Active Isolated Stretching done on appropriate muscle groups. Stretching currently gets a negative association by those who do not understand the muscles stretch (myotic) reflex and how to properly affect this. (3-10 min)
III. Activate - Recruiting motor units ('parts' or sections of muscles) is essential to not only performing at a high intensity with running, but to do so at ANY intensity injury free day in and day out. The most effective and time efficient way of activating muscles is to engage in a running specific dynamic warm up. An example of this is available at (5-8 min)
IV. Insulate - Or protect your self against common lower back injuries by doing a routine of pelvic or core stability exercises BEFORE heading out the door for your run. This will activate the small muscle groups used to support the pelvis during running and ensure a solid hip complex while running. (2-3 min)
V. Bounce - Running form drills take the muscles that are ready for running and continue to improve their elasticity or 'bounce'. They also serve to remind the CNS of how to properly engage major and muscle groups whilst running for the most efficient running mechanics. Examples of these available at www.crpusa.com (5-10 min)
VI. Run - Yes its time to run. If you think of running as the work that primarily trains the metabolism of your body to fuel you while running at various intensities, then it makes sense to follow the previous five steps even before an 'easy' or recovery run. Be specific about the intensity you are going to run at each day to get the most out of your training. (15-120 min)
VII. Neuromuscular or Brain Training - Challenging the CNS to improve the coordination, balance and range of motion while the body is tired after a run is a small amount of time well invested. This will improve the range of motion, greatly improving running efficiency and reduces the risk of injury through motor unit recruitment of running specific muscle groups while tired. Examples of this can include a variety of activities depending on the day and training phase. Activities appropriate for this include: resistance training with traditional weighted lifts, plyometric exercises specific to running, and certain hurdle form drills. (5-45 min)
VIII. Recovery - This is the time to actively recover by refueling the body within the first 30-60 minutes post activity with carbohydrate rich fuels. Stretching, foam rolling and icing are also important at this time. (15-60 min). Although the list may look like a lot to embark on each day with your training, like other aspects of training in your sport, it will soon become a simple and positive habit.
Long may you run,
Sean Coster
Complete Running Programs offers lactate threshold performance tests for runners and cyclists of various abilities. For more information check out this information on lactate testing.
For more writings on training, motivation and philosophies in distance running visit Sean's blog at www.seancoster.org/runningportland or www.crpusa.com
Copyright 2008 Complete Running Programs - May not be used without permission of the author.
