TRAINING PLAN
Here is a 6.5 mile, 11 week training plan. Pioneer Trail Run has some rolling hills in it and we encourage to train for them. Plan starts July 5th 2010.
How to Strength Train for Trail Running
I run, therefore I have strong legs.” That’s a big misconception.
One-leg (unilateral strength training), because thats how we run - we’re constantly on one leg. There are many potential benefits for this type of training…
1) Balancing lower limb strength
2) Better strengthening of weak leg musculature
3) Improved balance and coordination
4) Improved core strength and stability
5) Better transfer of running-specific strength
You can also easily do unilateral strength training exercises without weights, and it’s hard to cheat on them! Scott recommends many repetitions(30-50) of one-legged mini squats, here you only bend 45 degrees or no more than 60 degrees, and lunges. You can also do one-legged ankle lifts to strengthen the calves. One-legged box jumps are good, but probably as part of a supervised program. And don’t forget your core. Surprisingly, push-ups are great not only for arms and chest, but also for your core, like the plank position in yoga. Sit-ups and crunches are good, but remember, you’re not using that motion when you run. So, bridging and plank work are good, as are stabilizing exercises like Pilates.
ON YOUR MARK offers many types of strength classes that are a great addition to this running program. Classes will include:
Bosu training: The Balance Trainer is like an exercise ball that’s been cut in half with a platform on the bottom. You can use it dome-side-up for cardio, lower body strength, or core moves. Or, you can turn it over and use the platform side for upper body exercises, like push-ups, or more core moves, like planks. The possibilities are endless. Some ideas include:
Functional Training: Conditioning the body consistently with its integrated movement. The human body works as an integrated unit not one body part at a time and therefore should be trained as a unit. Could you imagine going out for a ten mile run and not bending your knees to isolate your hips. Of course this does not make sense, so take the same philosophy into the weight room.
Run classes: OYM offers Running classes on the treadmill consisting of speed work and hill training. This is a great interval workout and will teach you form and running economy.
Take advantage of a FREE trail week of classes at OYM.
Pre-registration is highly recommended on classes.
Sport Sciorts Health & Fitness Service has certified/licensed professionals in massage therapy and ART (Active Release Technique). We have been in the sports medicine field since 1999, continuously striving to provide optimum care to our athletes. As recently as 2006 we have been offering ART. ART is a massage technique with 90% efficacy when treating soft tissue injuries. We have had the opportunity to work with professional, Olympic, elite athletes as well as weekend warriors. We welcome ALL who are looking to prevent injuries, maximize your performance or heal soft tissue problems.
Please email us at Contact@sportsciorts.com; one of our professionals will contact you.
