Click the image below to access the Strength Program PDF:
Strength work is about being durable. Durable runners get injured less and have more consistent training. Consistent training over time equals results - simple as that!
Strength work also improves running economy by increasing: lower limb stiffness, rate of force development, available motor unit pool, better recruitment of fast-twitch fibers, and more.
Strength needs to be deliberate and efficient. Our main purpose is to run fast. So we will be selective about which movements and how much volume we do to avoid unnecessary fatigue.
Strength work also improves running economy by increasing: lower limb stiffness, rate of force development, available motor unit pool, better recruitment of fast-twitch fibers, and more.
Strength needs to be deliberate and efficient. Our main purpose is to run fast. So we will be selective about which movements and how much volume we do to avoid unnecessary fatigue.
Click the image below to access the Warm-up PDF:
Can't go from 0 to 100mph without revving the engine a bit first. This warm-up is intended to redirect blood-flow to your running muscles, and ramp up the nervous system to prep you for running fast and controlled.
- Start with Mobility Work - on your own (foam rolling, joint mobility, rehab work) for 5-10 minutes
- This warm-up routine should only take ~7 minutes.
- For workouts & races, do this warm-up and also add 3x :60sec surges into your 2 mile warm-up jog
