Functional training for running

FUNCTIONAL TRAINING FOR RUNNERS

by Max Icardi

www.functionaltraining.net

2003

•Medical Faculty - University of Turin

•Sport Medicine degree – University of

Glasgow

•Founder of Functional Training Academy

•CEO Functional Training Network

MAX ICARDI

1999

THE FUNCTIONAL PYRAYMID


What most runners do!

What most runners FORGET!

OVERUSE INJURIES SLOW RUNNERS DOWN


IS YOUR PRESCRIPTION OF DISTANCE RUNNING SHOES EVIDENCE-BASED?

English language articles were identified in 7 electronic databases, summing up all the researches between 1950 and 2007.

Results: No original research that met the study criteria was identified either directly or via the findings of the six systematic reviews identified.Conclusion: The prescription of running shoes types is not evidence-based.

Br

J S

po

rts M

ed

2009;4

3:1

59-1

62

d


The A.M.A.S.S.© Method


ASSESSFirst, use Basic Assessments, Movement Evaluations, and Observations to assess the Biomechanical Efficiency and Movement Quality of the individual.

MOBILIZENext, use Soft Tissue Therapy and various Stretching techniques to improve Mobility.Work to improve the individual’s Flexibility, Alignment, and Range of Motion.

ACTIVATEThen, use various exercises to stimulate specific Neuromuscular Connections andActivate targeted Muscle Groups essential to executing Movement Patterns with proper form and alignment.

STABILIZEAfter accomplishing the previous steps, use various exercises and increased sets/reps/load schemes to challenge the Neuromuscular System to improve Balance, Coordination, and Body Control.

STRENGTHENFinally, further enhance the individual’s ‘ability’ to produce, absorb, and resist Force by developing Strength in various Movement Patterns and through a full Range of Motion.

A.

M.

A.

S.

S.

• Correcte looptechniek en blessurepreventie

Workshop “Learn to Run”

• Fitheidsniveau meten en realistische doelen stellen

Conditietest• 3 schema’s:

0>5km, 5Km >16Km16km sneller

Aangepaste Trainingschema’s

• Onder begeleiding van een Functional Training Coach

Wekelijks trainingen • Leef je uit tijdens

de 10 Miles van Antwerpen!

10 MILES!!!

22 -04 -2018

LEARN TO RUN: PROGRAMMA OVERVIEW











10 MILES!!!

22 -04 -2018

ASSESS: Workshop “Learn to Run”



RUNNING FORM

ASSESSMENT FOR RUNNERS


• Front Arm: Elbow is approximately flexed (bent) to 70º and makes a ‘short lever arm’ in regards to the distance of the hand from the mid-line of the body (Spine), which decreases any braking momentum in the stride.• Back Arm: Elbow approximately extends to 155º and makes a ‘long lever arm,’ which helps shuttle kinetic energy backwards to propel the runner forward.• Hip Extension of the ‘Stance’ Leg (Back Leg) should approximately open to 10º of extension, which lengthens the stride and drives the runner forward.

• Knee Extension of the ‘Stance’ Leg (Back Leg) should approximately open to 150º of extension.• Hip Flexion of the ‘Recovery’ Leg (Front Leg) should approximately open to 80º and create a relatively ‘short lever arm’ of the Front Leg in relation to the midline of the body, which helps reduce the braking forces in the stride.• Knee Flexion of the ‘Recovery’ Leg (Front Leg) should approximately open to 80º to create the mechanically desired ‘short lever arm’ of the front leg.

ASSESSMENT FOR RUNNERS


• Hip Extension of the ‘Stance’ Leg (Back Leg) should approximately open to <20º of extension, which offers the optimal ‘Length-Tension Relationship’ of the Hip and Leg muscles. • Knee Extension of the ‘Stance’ Leg (Back Leg) should approximately open to <160º of extension. • Hip Flexion of the ‘Recovery’ Leg (Front Leg) should approximately open to 45º and create a relatively ‘short lever arm’ of the Front Leg in relation to the midline of the body.

• Knee Flexion of the ‘Recovery’ Leg (Front Leg) should approximately open to 40º to create a ‘short lever arm’ of the front leg and allow for a fast turn-over in the stride. • Midline of the body should align over the ‘Stance’ Foot. Many times, an individual will strike the ground with the heel in front of the midline, which creates a ‘braking’ force and slows the runner.


Common mistakes in running form

Heel landing...Running or race walking?!


Meting Interpretatie Actie

Frequentie hoog, contacttijd lang, haklanding

Wellicht contacttijd verkorten door op middenvoet te landen en hierdoor ook meer elastische-energie teruggave te hebben wat efficiënter is

Midden-voorvoet landen, eventueel krachtoefeningen. Loopscholing.

Frequentie hoog, contacttijd kort, haklanding

Weliswaar haklanding maar deze is bij hoge frequentie en korte contacttijd meestal niet nadelig

Geen (tenzij ergens tekens van pijn en/of overbelasting )

Frequentie erg hoog, midvoet landing, contacttijd kort

Dit lijkt efficiënt maar het gevaar bestaat bij een dergelijke hoge frequentie (niet passend bij snelheid) dat je je pas niet afmaakt: je strekt je heup niet uit en maakt kunstmatig kleine pasjes

Let op heupstrekking, maak je pas af, lagere frequentie is het gevolg

Frequentie, contacttijd, landing...


INDIVIDUAL ASSESSMENT FOR RUNNERS


SPINAL ALIGNMENT – HEAD & NECKAssess if the Head and Neck (Spine) are in Neutral Alignment.HEAD & NECK ALIGNMENT• Does the Ear vertically align over the Spine and Hips?• Does the Thoracic Spine or Lumbar Spine exhibit excessive curvatures?• Does the Head protract forward beyond the vertical alignment of the Spine and Hips?

PREHAB EXERCISES• Soft Tissue Therapy (Mobility) for the Neck and Shoulder muscles, especially the Upper Trapeziusand Chest Muscles.• Stretch (Mobility) the Head, Neck, and Shoulders.• Activate Core and Shoulder Muscles, especially the Deep Neck Flexors, Shoulder Girdle, Abdominals, and Oblique muscles.• Practice Stability exercises for the Shoulders and Core.



•ADDUCTION: Can the Elbows touch each other in front of the Heart with the middle finger touching the Shoulder?• FLEXION: Can the Elbows extend over the top of the Head with the middle finger touching the Shoulder?• ABDUCTION: Can the Elbows reach backwards behind the Spine and Ears (Midline of the Body) with the middle finger touching the Shoulder?

PREHAB EXERCISES•Soft Tissue Therapy (Mobility) for Neck, Shoulders, Chest, and Back muscles, especially the Upper Trapezius (Shoulder), Pectorals (Chest), and Latissimus Dorsi (Back) Muscles.• Stretch (Mobility) the Neck, Shoulders, Chest and Back muscles.• Activate Core and Shoulder Muscles, especially the Shoulder Girdle and Rotator Cuff muscles.



• Position the Head, Torso, and Hip against the wall in Neutral Alignment.• Hold the Hands out to the side with the Forearms in a vertical position and the backs of the Hands and Elbows pressing into the Wall if possible.• Slide the Arms up overhead until the Elbows fully extend (straighten) and the Thumbs touch as the backs of the Hands press into the Wall.• Maintain Neutral Alignment in the Spine throughout the movement.

PREHAB EXERCISES•Soft Tissue Therapy (Mobility) for Neck, Shoulder, Chest, and Back muscles, especially the Upper Trapezius (Shoulder), Pectorals (Chest), and Latissimus Dorsi (Back) Muscles.• Stretch (Mobility) the Neck, Shoulder, Chest, and Back muscles.• Activate Core and Shoulder Muscles, especially the Shoulder Girdle, Rotator Cuff, and Anterior Core (Abdominals and Oblique) muscles.



• Do the Toes point forward?• Does the Foot ‘turn out’ or point out to the sides by an angle greater than 18º of Abduction (away from center)?• Does the Arch of the Foot ‘collapse’ or drop towards the floor?

PREHAB EXERCISES•Soft Tissue Therapy (Mobility) for the Intrinsic Foot Muscles, Plantar Fascia, Calf Muscles, and Adductors (Groin) Muscles.• Stretch (Mobility) the Foot, Calf, and Ankles.• Activate the Foot, Ankle, and Hip Muscles, especially the Calf and Lateral Hip muscles.• Practice Stability exercises for the Ankle, Hip, and Posterior Chain.



• Viewing the Ankle from the front or back, observe the Anklebones and draw an imaginary line down the Achilles Tendon to the Heel.• If the Ankle rolls or ‘collapses’ in towards the Midline of the body, the Ankle is in Pronation. If the Ankle rolls out away from the Midline of the body, the Ankle is in Supination.• Note: Any malalignments (Pronation or Supination) in the Ankle create compensation patterns in an individual’s running technique.

PREHAB EXERCISES• Soft Tissue Therapy (Mobility) for the Foot, Ankle, Leg, and Hip Muscles.• Stretch (Mobility) the Foot, Ankle, Leg, Hip, and Posterior Chain with isolated and Combination Mobility Exercises.• Activate the Foot, Ankle, Hip, and Posterior Chain Muscles with isolated and Combination Activation Exercises.• Stabilize the Ankle and Hips with isolated and Combination Exercises.



• Viewing the Foot from the inside and observing the type of Footprint, assess the Arch of the Foot.• A ‘Collapsed’ Arch creates a wide Footprint and a ‘High’ Arch creates a thin Footprint. A ‘Normal’ Arch creates a slender Footprint.• Note: Any malalignments (High or Collapsed Arches) in the Foot create compensation patterns in an individual’s running technique.

PREHAB EXERCISES• Soft Tissue Therapy (Mobility) for the Foot, Ankle, Leg, and Hip Muscles.• Stretch (Mobility) the Foot, Ankle, Leg, Hip, and Posterior Chain with isolated and Combination Mobility Exercises.• Activate the Foot, Ankle, Hip, and Posterior Chain Muscles with isolated and Combination Activation Exercises.• Stabilize the Ankle and Hips with isolated and Combination Exercises.



•Place Foot on the floor and lift the First Toe (Big Toe) up towards the sky as high as possible.• The optimal Range of Motion for the First Toe is 45º or more.• Note: Any limitation in the First Toe’s ROM (Range of Motion) disrupts an individual’s Gait Pattern and creates compensation patterns in his/her running technique.

PREHAB EXERCISES• Soft Tissue Therapy (Mobility) for the Foot, Ankle, and Calf.• Stretch (Mobility) the Foot, Ankle, and Posterior Chain with isolated and Combination Mobility Exercises.• Activate the Foot, Ankle, Hip, and Posterior Chain Muscles with isolated and Combination Activation Exercises.• Stabilize the Ankle and Hips with isolated and Combination Exercises.



•Point the Toes away from the Shin (Plantar Flexion) and then pull the Toes back towards the Shin (Dorsiflexion).• The optimal Range of Motion for Plantar Flexion (Toes Point Away from Shin) is 50º or more.• The optimal Range of Motion for Dorsiflexion (Toes Point Towards Shin) is 20º or more.• Note: Any limitation in the Ankle’s Range of Motion creates compensation patterns in an individual’s running technique.

PREHAB EXERCISES• Soft Tissue Therapy (Mobility) for the Foot, Ankle, and Calf.• Stretch (Mobility) the Foot, Ankle, and Posterior Chain with isolated and Combination Mobility Exercises.• Activate the Foot, Ankle, Hip, and Posterior Chain Muscles with isolated and Combination Activation Exercises.• Stabilize the Ankle and Hips with isolated and Combination Exercises.



•POSITION: Stand with Feet Hip-width apart and hold a pole along the Back (Spine) with Hands behind the Neck and Low Back as the Head, Heart, and Hips all touch the Pole.• HINGE: Simultaneously bend the Knees and Hips while leaning forward with the Torso, keeping the Chest over the vertical Shins.• ALIGNMENT: Attempt to flex the Hips to 90º while keeping the Head, Heart, and Hips touching the pole

PREHAB EXERCISES• Soft Tissue Therapy (Mobility) for Hips, Legs, and Back muscles, especially the Glutes (Hips), Hamstrings (Legs), and Latissimus Dorsi (Back) Muscles.• Stretch (Mobility) the Hips, Leg, and Back muscles.• Activate Core Muscles, especially the Anterior Core (Abdominals and Oblique) muscles.• Practice Core, Hip, and Combination Stability exercises.



•POSITION: Kneel on one Knee and hold a pole along the Back (Spine) with Hands behind the Neck and Low Back as the Head, Heart, and Hips all touch the Pole.• LUNGE: Smoothly lunge forward with the Hips as far as possible while keeping the Head, Heart, and Hips touching the pole.• HIP EXTENSION: Attempt to lunge forward with a Neutral Spine into a Hip Extension of 10º (Minimum) to 30º (Optimal).

PREHAB EXERCISES• Soft Tissue Therapy (Mobility) for the Hips, Legs, and Back muscles, especially the Glutes (Hips), Hamstrings (Legs), and Latissimus Dorsi (Back) Muscles.• Stretch (Mobility) the Hips, Leg, and Back muscles.• Activate Core Muscles, especially the Anterior Core (Abdominals and Oblique) muscles.• Practice Core, Hip, and Combination Stability exercises.



• POSITION: Stand tall with Feet together and Hands on Hips.• KNEE TUCK: Lift one Knee up to match the height of the top of the Hips or higher. The Foot should clear the height of the Opposite Knee.• SINGLE-LEG STABILITY: Attempt to keep the Hips level with the ground and maintain neutral alignment of the Standing Leg, i.e. Hip, Knee, and Ankle in vertical alignment without a collapsed Arch in the Foot.

PREHAB EXERCISES• Soft Tissue Therapy (Mobility) for the Hip, Leg, and Foot muscles, especially the Glutes (Hips) and the Hamstrings (Leg) Muscles.• Stretch (Mobility) the Glutes (Hips) and Hamstring (Leg) muscles.• Activate Hip, Leg, Foot, and Core Muscles, especially the Hip Flexors, Gluteus Medius (Lateral Hip), Intrinsic Foot, Calf, and Core (Abdominals and Oblique) muscles.• Practice Core and Single-Leg Stability Exercises.



• Squat with Feet shoulder-width apart, Toes pointing forward, Heels flat on the floor. (Ankle Mobility)• Place Hands on the wall, Thumbs touching and Elbows straight. (Shoulder and Thoracic Spine Mobility)• Kneecaps touch the wall with Knees pressed out (Abduction). (Hip Mobility and Activation)• Hips should be at or below the height of the Knees. (Ankle, Hip, & Posterior Chain Mobility)

PREHAB EXERCISES• Soft Tissue Therapy (Mobility) for the Foot, Ankle, Hip, Thoracic Spine, Shoulders, and Posterior Chain.• Stretch (Mobility) the Ankles, Hips, Thoracic Spine, and Shoulders with isolated and Combination Mobility Exercises.• Activate the Core, Hip, and Posterior Chain Muscles with isolated and Combination Activation Exercises.• Stabilize the Ankle, Core, Hip, and Posterior Chain with isolated and Combination Exercises.



• Stand with Feet 1½ Shoulder Width.• Lunge to one side until the Shoulder and Hip vertically align over the Foot.• Next, Lift the Trail Leg (Back Foot) off the ground.• Stand up onto a Single-Leg and maintain vertical alignment of the Shoulder, Hip, and Foot.

PREHAB EXERCISES• Soft Tissue Therapy (Mobility) for the Feet, Ankles, Legs, Hips, and Posterior Chain.• Stretch (Mobility) the Ankles, Hips, and Posterior Chain with isolated and Combination Mobility Exercises.• Activate Ankle, Hip, and Posterior Chain Muscles with isolated and Combination Activation Exercises.• Stabilize the Ankle, Hip, and Posterior Chain with isolated and Combination Exercises.



• Stand on one Foot (Single-Leg) with Arms extended for counterbalance and Knee tucked to Hip height.• Next, sit down on a Knee height box/bench in a controlled manner. Do not flop or drop down.• Then, with control, stand back up onto one Foot (Single-Leg) while maintaining vertical alignment of the Shoulder, Hip, and Foot.• Watch for any involuntary or shaky movements, especially at the Knee.

PREHAB EXERCISES• Soft Tissue Therapy (Mobility) for the Feet, Ankles, Legs, Hips, and Posterior Chain.• Stretch (Mobility) the Ankles, Hips, and Posterior Chain with isolated and Combination Mobility Exercises.• Activate Ankle, Hip, and Posterior Chain Muscles with isolated and Combination Activation Exercises.• Stabilize the Ankle, Hip, Posterior Chain, and Single-Leg positions with isolated and Combination Exercises.



• Start in Quadruped, i.e. on ‘All Fours’ or on ‘Hands and Knees’.• Reach same-side (ipsilateral) Hand and Foot towards the horizon.• Touch same-side (ipsilateral) Elbow and Knee under the Torso.• Re-extend same-side Hand and Foot towards the horizon before returning to Quadruped or All Fours.• Maintain balance throughout the entire movement.

PREHAB EXERCISES• Soft Tissue Therapy (Mobility) for the Hips, Shoulders, and Posterior Chain.• Stretch (Mobility) the Hips, Shoulders and Posterior Chain with isolated and Combination Mobility Exercises.• Activate the Hips, Core, and Shoulder Muscles with isolated and Combination Activation Exercises.• Stabilize the Hips, Core, and Shoulders with isolated and Combination Exercises.

Gluteus medius


Pelvic drop: work your a** off!



• Lie on the floor with Hands placed Shoulder-Width apart, aligned with the Forehead (advanced) or Chin (intermediate).• Lift the Elbow and Knee off the floor.• Push-up into a Plank Position in one smooth motion while maintaining a straight-line alignment from Ear to Hip to Knees to Ankle.

PREHAB EXERCISES• Soft Tissue Therapy (Mobility) for the Shoulders and Chest.• Stretch (Mobility) the Shoulders and Thoracic Spine with isolated and Combination Mobility Exercises.• Activate the Core, Shoulders, and Hip Flexor Muscles with isolated and Combination Activation Exercises.• Stabilize the Core, Shoulders, and Hips with isolated and Combination Exercises.



• Stand on one leg (Single-Leg) with the opposite Knee tucked to Hip Height and both Arms extended to the horizon, parallel to the floor.• Rotate the Shoulders to point the Arms to each side at a 45º angle before returning to the start position.• Attempt to maintain balance in a relaxed manner with the Eyes watching the Hands throughout the entire movement.

PREHAB EXERCISES• Soft Tissue Therapy (Mobility) for the Foot, Leg, and Hip.• Stretch (Mobility) the Foot, Ankle, Hip, and Posterior Chain with isolated and Combination Mobility Exercises.• Activate the Foot, Ankle, Hip, and Posterior Chain Muscles with isolated and Combination Activation Exercises.• Stabilize the Ankle and Hips with isolated and Combination Exercises.



• Stand on one leg (Single-Leg) with the opposite Knee tucked to Hip Height and both Arms extended to the horizon, parallel to the floor.• Lift the standing Heel off the floor while maintaining balance.• Attempt extend the Ankle into 50º of Plantar Flexion.

PREHAB EXERCISES• Soft Tissue Therapy (Mobility) for the Foot, Leg, and Hip.• Stretch (Mobility) the Foot, Ankle, Hip, and Posterior Chain with isolated and Combination Mobility Exercises.• Activate the Foot, Ankle, Hip, and Posterior Chain Muscles with isolated and Combination Activation Exercises.• Stabilize the Ankle and Hips with isolated and Combination Exercises.










10 MILES!!!

22 -04 -2018

ASSESS: Conditietest



The objective of the Multi-Stage Fitness Test (MSFT), developed by Leger & Lambert (1982)[1], is to monitor the development of the athlete's maximum oxygen uptake (VO2 max). This test is very good for games players as it is specific to the nature of the sport but, due to the short sharp turns, it is perhaps not suitable for rowers, runners or cyclists.

•This test requires the athlete to run 20m in time with a beep from a CD recording. The athlete must place one foot on or beyond the 20m marker at the end of each shuttle.

•If the athlete arrives at the end of a shuttle before the beep, the athlete must wait for the beep and then resume running

•If the athlete fails to reach the end of the shuttle before the beep they should be allowed 2 or 3 further shuttles to attempt to regain the required pace before being withdrawn

•The assistant records the level and number of shuttles completed at that level by the athlete when they are withdrawn

Conditietest protocol

https://www.brianmac.co.uk/beep.htm

https://www.brianmac.co.uk/vo2max.htm


The athlete's maximum oxygen uptake (VO2 max) can be determined from the MSF Table using the Level and Shuttle achieved and compared with the general population

Condition test interpretation

https://www.brianmac.co.uk/msftable.htm




Conditietest • 3 schema’s: 0>5km, 5Km >16Km16km sneller





10 MILES!!!

22 -04 -2018

Conditietest





Conditietest • 3 schema’s: 0>5km, 5Km >16Km16km sneller





10 MILES!!!

22 -04 -2018

Weekly trainings


BODY LEAN

• Demonstration with weighted centre of gravity

• Run with arms behind back – run with resistance (per 2, fromt and back, push and pull)

FOOT LANDING

• High knees run | Heel –butt run | straight legs jumps on spot | toe walks

ARMS ACTION

• Run with arms crossed on chest | run with arms above head| Race walk

STRIDE LENGTH

• Step ups (from lunge) – evt. with thera bands (in 2)

• Single leg jumps | alternated leg jumps | low walks | running through markers

STRIDE FREQUENCY

• Funny duck walks, Single leg skip – single leg butt – both legs landing, alternated knee up | running through markers

WEEKLY TRAININGS: RUNNING TECHNIQUE DRILLS


1 – MOBILITY

2 – STABILITY

3 – BODY LEAN

4 – FOOT LANDING

5 - ARMS ACTION

6 - STRIDE LENGTH

7 - STRIDE FREQUENCY

7 STEPS ACTION PLAN...


Mobility ANDstability


Thank you, thank you very much!

Functional training for running

Sports

Transcript of Functional training for running