Building Your Run

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Objectives

Understanding the biomechanics of the run

Understand the force distribution of the run

Training Implementation

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Science1. The running Pose is the ability to allow your body to freefall under the influence

of gravity, directed through the general Centre of mass (GCM) of your body.

2. To prevent yourself falling forwards completely, you need to swap support by pulling your foot from the ground vertically under the hip, using the hamstring muscles.

3. Using all the forces involved in running - gravity, inertia, ground reaction and muscle elasticity - is intended to help gravity pull your body forward. Co-ordinating the timing of these forces (the time when each force is acting and when it's not) produces a comprehensive running model that will enhance your performance.

Pose Method Running - Dr. Romanov

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Biomechanics

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Force Distribution!S shaped

Rapid Relaxed Exchange of Support

Barefoot

Vertical Leg Action

Foot Taping

Heal to butt

One Leg Hop

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Force Distribution cont’d

Body Leading

1 - 10 degrees

This allows for the translation of the kinetic energy of the body, created by gravity and stored as elastic energy in the muscles and tendons, to be converted into forward propulsive force.

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Running Form

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Training

Creating your plan

Availability

Distance to master

Sprint/ Olympic / Half / Full

Benchmark testing

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Create PlanHow many days of training?

Availability?

Volume Runs / Tempo Runs / Track

Run After a Bike - 15/20/30/40/60

M T W Th F Sa Su

AM V RB T V RB V

PM V V

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Benchmark Testing

6 minute test

5k Test

10k Test

Lactate Threshold Test

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Lactate Testing

The lactate threshold (or anaerobic threshold) is the best predictor of athletic endurance performance. No other measure correlates as well with race pace and tells how well training has been working.

The lactate threshold is the single best indicator of endurance performance known. The general purpose of most endurance training is to improve performance at the threshold.

Generally as an athlete's lactate threshold goes up or down the V02 max will do the same. But they don’t always move together, and it is important to know both. When these two important indicators of performance point in different directions, it is almost always due to the influence of the anaerobic system, something that can be assessed through lactate testing, but not as easily through VO2 max testing.

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OTC Protocol

Warm up:10 min at 4 stages behind your best 10k time.

Main Set:Stage 1: 5 minStage 2: 5 min Stage 3: 5 minStage 4: 5 minStage 5: 5 min

I will be asking you your RPE, Heart Rate and will draw blood sample.

Please study:

6 - 20% effort7 - 30% effort - Very, very light (Rest)8 - 40% effort9 - 50% effort - Very light - gentle walking10 - 55% effort11 - 60% effort - Fairly light12 - 65% effort13 - 70% effort - Somewhat hard - steady pace14 - 75% effort15 - 80% effort - Hard16 - 85% effort17 - 90% effort - Very hard18 - 95% effort19 - 100% effort - Very, very hard20 - Exhaustion

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What next?Tools

Pace ZonesMcMillan - www.mcmillanrunning.com

Heart Rate AdaptationRe-Test (Mile Repeat with 90 sec Active RI)

DatePaceTimeHR

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Application

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Questions

?15

Monday, March 31, 14