WEEK 3

Run Easy

Running should not be hard. I mean it should leave you puffed, or exhausted or maybe even a little sore the next day, but the actual act of running should not be a challenging action.

Words that come to mind when you run should be:

  • Weightless
  • Effortless
  • Elastic
  • Light,
  • Quiet
  • Quick
  • Agile

Running easy is all about using your calf-achilles complex and gravity to help you glide over the ground.

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  • Weightless
  • Effortless
  • Elastic
  • Light

This Weeks Program

The calf achilles complex is one of evolutions greatest gifts to the human body, this enormous muscle and a tendon stronger than steel directly connected to our foot that can both absorb ground reaction forces and help generate tremendous power. When we run with a mid-foot ground strike the elastic nature of our calf-achilles gives us 30% of the ground reaction forces it absorbs back as free energy, propelling us into the next stride!

Running with Gravity

The second component of running easy is learning how to fall into our running stride. By falling from the ankle joint and maintaining a forward body angle through a run or sprint helps you to take advantage of the free energy gravity provides to a runner.

THIS WEEKS TRAINING

Continue with the same drills from last week, plus we will incorporate three more drills.

  • Wall drills
    • Fall and catch
    • Hold and knee drive
  • DL Springs
  • Fall and run before each of your sprints
  • Squats into the strength component of your training.

WARNING: Make sure you use a soft, thick cushion to protect your knees. These stretches should always be comfortable.

Always do this stretching routine after your foam rolling and prior to any strength training exercises. This routine takes approximately four minutes to complete.

Static stretching is often overlooked by athletes because it’s painful, boring and for many athletes, it’s the broccoli of sport.

Despite this, consistently stretching is one of the most high-value things you can do for your durability, recovery and vertical leap. For Osgood, it’s a brilliant way to help your tight muscles keep up with your growing bones.

To maximise your results, each position should be held for a gentle 30-second stretch. You should feel a light stretching sensation in the muscle but never any joint or back pain.

Watch the video for a full explanation of our crouching three stretches

Glute Activation

In a perfect world, every muscle would do its job all the time. Unfortunately, not all of us are biomechanically perfect, and most people have some degree of faulty muscle activation.

When it comes to Osgood, inactive and weak glutes will alter running, squatting, jumping and landing patterns and can lead to an overload of the knees and quads during sport. By maximising the activation of the glutes during movement you will create an active deload whereby the ground reaction forces of sport will be diverted away from the knees and distributed evenly through the lower body musculature. Perform this glute activation routine directly after your stretching.

Watch the video for a full explanation of our Glute Activation Routine

Glute Bridges

Glute bridges will be a big emphasis for the next few weeks of the program. Not only will you do 10 reps of them every day with your daily glute activation routine, but three times a week, you will need to do extra during your strength workout .

Glute bridges are a great exercise for building up hip and core strength without much loading or stress on the knees.

Check out the video below for some form pointers, and pay attention to the reps in each workout, as these will progressively increase.

Watch the video for a demonstration of Glute Bridges

That’s it for Week 3

Remember to ease into the stretching and take your time with the glute activation as quality is more important than speed at this stage.

See you in week four!

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