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Sunday, August 3, 2014


Many runners who come into our facility are long distance. Great shape. Competitive. But what they don't realize they miss in their programs is ANAEROBIC WORK. There are 3 energy systems that are part of being a 'real' fitness beast. Most of us use only 1 maybe 2. Runners especially only use 1!

The fallacy persisted that weight training (energy system) slowed runners down. By now, unless you been in living in 'middle earth' the past 30 years, that has been proven false. Anaerobic sprints are beneficial for engaging greater muscle and heart demands that don't ocur during LSD(long slow distance). Whenever we have had runners do one of our popular anaerobic burst programs, they struggle a bit. Remember, anaerobic improves ability to metabolize lactic acid and it actually improves aerobic enzymes.

 This is a sample of some sprinting techniques
  • [10] 40 yd sprints. 15 sec rest each one
  • 1 min recovery
  • Repeat 2 times...
Another sprinting routine, yet a bit more aggressive uses agility techniques. This helps with improving reaction and engaging stability in all planes. This is crucial for trail runners who suffer preventable injuries to the ankle and foot.You can see some of these on our you tube or look for our 'SPEED KILLS' blog  Check it out:
  • [10]  5-10-5
  • [10]  Low 'L' both directions [5 ea dir]
  • Flying 20, 30, and 40's
  • lateral shuffle and high step hurdles,  10 yd sprint then fig 8 around agility poles.
These sprints can be performed ANYWHERE. I suggests you do them separate from your normal routine. This is crucial in the months prior to a race and are even great to implement during 'taper' just in lesser volume.

Another important reason to add sprinting to your training like above, it engages one of the most underrated, under appreciated muscle in running. .............the abs. Yup. The abs allow for the energy of propulsion to be generated as the powerful pelvis drives the legs forward and back. Well what are the abs, obliques, lumbar muscles attached to? You guessed right if you said the pelvis. And don't even get me started on the ultimate in running efficiency,the shoulder blade muscles and its impact on stride power and frequency[another blog!]

Reeaadddy set.......................