Strength Training For Runners’

Kevin Moore, R. Kinkinplus.ca

About Kevin & Kinesiology

If your interested in learning more

www.kinplus.ca

Questions about services?

kevin-moore@live.ca

What is Strength Training?

A type of exercise (stress) that targets musculoskeletal and neuromuscular adaptations.

• Strength / Resistance Training– Hypertrophic (bodybuilding, pyramids, split routines)– Endurance (circuit training, HIIT, Delorme Loading)– Max Strength (heavy lifts)– Power (Plyometrics, Drills)

Why Strength Train?

• Overall Health Benefits– Balance– Coordination– Functional Strength– Homeostatic benefits• Hormonal, substrate, protein balance, muscle function

– Injury Prevention*– ↑ performance*

How is that possible?

• Training of any kind is stress.• The perfect balance of stress and rest leads to

positive adaptations.• Positive adaptations are linked to increase in

performance.• Milo of Crete, – 6th century

Running Fitness Profile

Genetic - Untrainable

Running Economy - Trainable

Aerobic Capacity - Trainable

Aerobic Endurance - Trainable

Substrate Utilization (Lactate) - Trainable

Trainable

What does it mean?

• Certain types of strength training can positively affect our ability to run.

• These benefits come in the form of:– ↓ co-activation– ↑ efficiency of our neuromuscular system– ↑ strength endurance– ↑ power (athleticism)– ∆ in body composition, ↑ fat free mass– Metabolic changes

Strength Training with Kevin

• Running specific, dynamic drills for warm-up.• Main set Tabata and HIIT circuit inspired protocols.– As functional as possible. Highly transferable to running.– Start with Basics– Quality over Quantity– Progression and Modification

• warm-down w/ injury prevention• Kevin’s Playlist

Class Structure Expectations

• Participants will receive information about class specifics (how to) prior to first class.

• Medical History, Par-Q and Consent • First Class Length Extended.• Respect• Positive Attitude• Pain Baby! I mean : Communication!• Technique

If you are already signed up

• Thank you for the support.• I will contact you sometime before the first class

• We want all those interested to benefit.• There will be more openings soon. As a store we

need to work out the logistics.• Stay tuned and there will be more options for

you!

If you are not.