WEEK 2

Run Light

This Weeks Program

In terms of training, this week is a continuation of week one. In our gym jogging is a swear word. We much prefer our athletes either walk, run, or sprint.

You can run slowly, but it still needs to be running.

Jogging is a weird hybrid movement that was invented (literally, check it out https://www.youtube.com/watch?v=sRqp0Bg7-FY ) and is only possible because cushioned shoes disguise the jarring forces on the body.

Walking Running Jogging
Heel strike with straight leg Mid foot strike Heel strike with straight leg
double support Single support Single support
Long contact time Short contact time Long contact time
50% float 70-80% float 70-80% float
Rolling action through the foot Springing action off the midfoot Rolling action through the foot
Minimal glute and calf activation Large glute and calf activation Minimal glute and calf activation
Low ground reaction forces ~1x Bodyweight High ground reaction forces ~4-8x Bodyweight High ground reaction forces ~4-8x Bodyweight
Energy absorbed by quads and tibialas anterior Energy absorbed by calf, glutes and quads Energy jarring into knees, shins and lower back

Running light is all about learning to strike the ground with the mid-foot, using your calves and glutes to absorb the ground reaction forces of running. By doing this, you deload the joints from wear and tear and reduce the effect of braking forces, helping you maintain top speed, making you faster and more efficient.

Training for this week:

For this week we will introduce your first three technique drills, each aimed at promoting a different component of lightness. Along with these drills keep up your new warm-up routine before every training session and also do it before your running workouts.

  • Arm Swings
  • Stationary marching
  • High Hip Skip
  • easy Stride outs

***Video of each with explanations included

Plus calf raises and glute bridges

To download the entire program outline CLICK HERE

Arm Swings:

  • Arm Swings

– description of the drill will be summarised here.

Stationary Marches

  • Arm Swings

– description of the drill will be summarised here.

High Hip Skip:

  • Arm Swings

– description of the drill will be summarised here.

Easy Stride Outs 

  • Arm Swings

– description of the drill will be summarised here.

That’s it for week 2!

Have a go with the running drills we spoke about this week, and we will see you in week 3!

Happy Running

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