Run for the cure seminar 2/4

Yesterday we had an awesome clinic! This Sunday was a bit more challenging than last week. However everyone showed improvement in both endurance and stride mechanics.

We ran through a series of stride drills that world class runners use to burn optimum mechanics into their muscle memory. These stride drills have the overarching goal of improving:

1) Cushioning upon impact
2) Creating a powerful push off
3) Turnover speed

We started the training with some dynamic stretches

Sumo squat stretch X 10
Lunge stretch X 10
Knee to chest stretch X 10
Calf/shin stretch X 20

Next some Stride drills for 30 m with a 10 m hill run at the end of each drill to add resistance to the push off.

2 X 30 m High Knees –Strengthens the hip flexors and improves your power push off
2 X 30 m Butt kicks – Stretches and strengthens the quadriceps muscles
2 X 30 m Skipping – improves coordination and push off power
2 X 30 m Bounding – Improves coordination and strengthen glutes and calves

We ended off with a 2k continuous run.

This week make sure you get your reps in. Run a 1:1 on interval days and on your continuous light days attempt to go as long as you can without stopping. If and when you do rest, monitor the time and don’t rest for any more than 3 minutes at a time.



» Day 1 Speed training - 1 minute fast run, 1 minute fast walk or light jog X 10 (30min)
» Day 2 endurance training - 30 minutes light continuous

We will be doing the same format this coming week so do your dynamic stretches and drills and keep getting better!

See you next week!

Derick