Archive for strength training

Masters Runners: FOUR Tips to help you go faster as you get older

If you're a Masters age runner or triathlete who is in your 40s, 50s, or beyond, and willing to admit you're aging a little bit, you might acknowledge your fastest running days may be behind you, but....that doesn't mean you don't want to still run as fast as you can for as long as you can.  

Am I right? 🙂

In an earlier blog post, I shared a specific track workout designed to sky-rocket run fitness by improving your body's ability to both utilize and clear lactate from the bloodstream. (After recovery of course).

Today I'd like to continue sharing a few more recommendations gleaned from many years of experience and study, and some trial and error, too. (And a boatload of mistakes!) 🙂

In future posts, I'll share even more details about some of the workouts I'm doing and programming for my Master's athletes. Think of it as an overview of one of a few possible ways to approach trying to get faster (or to not slow down as much) as you age. 🙂

You with me?

Great, let's get to it.  Here's some general run training guidelines for "older" runners...

  • Consistent, short, faster-than-5k pace segments during the course of your training week are essential. If you don't use it, you lose it (leg speed as an example). Lock in on these two things routinely: 1. Be consistent.  2. Include faster-than-5k pace segments.
  • Total run volume is secondary to everything else. And I mean everything. How many miles you actually run has nothing to do with fitness. And nothing will hurt your run fitness and speed more than slow miles, for the sake of volume.
  • Work on technique as much or more than you ever have before. By "technique," I mean doing a regular dose of drill work and considering elements such as knee drive/elbow drive, posture, turnover/stride rate, sweep (the distance between maximal shin angle and shin angle at touchdown), and footstrike to name a few.  Formwork is awesome for optimizing coordination, skill, and general running/training "rhythm," especially at a time in your life/training when those things can tend to worsen.
  • When doing "quality" workouts that might include 400s or 800s, plan on fewer reps than you might have done in the past when you were younger, but keep rest intervals short. A good rule of thumb for segments at or faster than 5k pace is a 2 to 1, work-to-rest ratio. For example, if a work interval takes you 3 minutes, plan on a 1.5-minute rest interval. (You're NOT showing weakness or an unwillingness to train hard by making compromises, you're demonstrating training smarts!)
  • During the course of your training week, minimize the amount of time (miles) you spend running slowly. Yes, you need an easy gradual warm-up and cool-down and you also need to occasionally "just run" easy for running's sake. But to keep or even improve your ability to run fast(er), "quality" running speeds need to occupy a greater overall percentage of your total run miles than they might have in the past.
  • Other than quality running at 5k or faster speeds, recovery between sessions is your most important priority. And it will likely take longer than you think. 🙂  If your fitness is lower, you will need more easy (or total rest) days between harder efforts. As your fitness improves, you will gain the ability to get in more quality sessions. The biggest takeaway? Where you might have fit in 3 or 4 quality run days in a 7-day training week in the past, now it may take you 10 days to fit in the same percentage of quality training. And that's ok!
  • More than ever before, focus on differentiating speed and intensity daily.  Make sure easy is just that, easy! And conversely, work hard and go much faster on any quality segments or workouts you do. Differentiate daily!
  • And finally as a general rule, err on the side of caution and do ONE LESS REP than you might be able to do.  As a Master's age runner, your primary goal is to "stay in the fight" for the long haul, so to speak. The surest way to accomplish that is to finish each session knowing you could have done more. Here's a tip: as soon as you see your speed drop off on a stride or repetition, take that as a signal to shut it down and return to easy running. Survive to fight another day. Consistency rules.

That's it for now.

To your success,

PS: If you're not following me on Instagram, pursuitathlete is my IG handle. I plan on continuing to share more cool training ideas and concepts in the future.

PSS: If you believe this post has been helpful and you'd be interested in hearing from me on a more regular basis via email, you can CLICK HERE to subscribe to my email newsletter. I hope you've considered the time it took you to read this as time well spent. 🙂

Here’s one cool way to build hip and leg strength.

This past week on Instagram I posted a short video of an athlete I coach doing an Oscillating Rear Foot Elevated Split Squat.

In that post (my handle is pursuitathlete), I mentioned I'd be writing about why I came up with this variation as part of a progressive 3-block approach I use with the athletes I work with, for building leg and hip strength.

Check the video out by clicking on the image up to the left. The athlete's name is Arne - he's one of the top 50+ triathletes in his home area of Oslo, Norway.

So what's the deal with this somewhat gimmicky looking variation on the Rear Foot Elevated Split Squat?

I'll start by saying that I believe this variation (one of a few different variations I am employing with my athletes right now) can be highly effective training if done correctly and progressed smartly. I also believe it's potentially very helpful in building the kind of strength that will help you run and ride much faster and more powerfully.

So today, if you're willing to dig into this a little bit with me, let's get into this variation in a bit more detail.

Because, after all, the secret (as always), isn't the exercise itself...but rather, it's how the exercise is done.

The Oscillating RFESS: Let's take a closer look

The first thing to recognize is that the "oscillating" movement at the bottom of the squat position is in what is a very challenging (and disadvantaged) position. Why does that matter? Keep reading!

Here's the deal: The intensity of any exercise (including this) is drastically increased if an athlete is required to spend a longer duration of time in a range of motion that is commonly considered to be weaker. I believe this disadvantaged, e.g. lower to the floor position, is weaker in all of us comparatively.

As such, and as has probably become apparent, an "advantageous" position (stronger) would be one much nearer to the top of the squatting movement. Make sense?

One of my most influential teachers, thinkers and researchers is Dr. Stu McGill. This man has done more research on the spine than anyone else on the planet and has also had the unique opportunity to work for years on elite athletes and weekend warriors alike. He’s forgotten more about the human body than most of us will ever know.

One of the things he’s often stated (based on his research predominantly) is that the BIGGEST DIFFERENCE between elite athletes and everyone else, ISN’T their individual strength or flexibility – rather, it’s actually how they RELAX.

Say again? How they relax?

Yes. To put it more succinctly, it is the speed at which their muscles relax in between muscle contractions.

Elite athletes have the ability to relax much faster between contractions. This is one of the reasons why they look smoother, silkier, and generally more relaxed, whereas some of us look stiff and rigid comparatively.

The Paradox of Muscle Force and Speed: 

Dr. McGill, in an interview, had this to say about this paradox: “When muscle contracts it creates force, but also stiffness. Force creates faster movement but the corresponding stiffness slows the change of muscle shape and joint velocity. For many, the instruction to relax to obtain top speed seems counterintuitive. But this becomes instantly apparent hitting a golf ball. Try and hit hard using muscle and the ball never goes far. This is because muscle stiffness slows the motion down. The great long ball hitters relax through the swing gaining top speed but rapidly contract at ball contact to create a stiffness that is transferred to the club and ball. This is the “pulse”. Then the musculature instantly relaxes to maintain speed of follow-through.”

It makes total sense that the same “rules” apply to both running and cycling. Which is to say, it isn’t just about the amount of force you can create when your foot hits the ground or when you are pushing on the pedal…

…it’s as much or more about how FAST you can apply that force (call it Rate of Force Production) and how quickly your muscles relax in-between contractions.

It’s worth noting that while we could argue as to the existence of Sherington’s Law in this day and age (a topic you may be familiar with – and one I’ve written about quite a bit – if you need to, google it), this simple idea that when a muscle is contracting (shortening), the muscle opposite it must lengthen to some degree to allow for movement around a joint.

We KNOW that both muscles are contracting – one is doing it concentrically (shortening) and the other is doing it eccentrically (lengthening). And there are likely some elements of isometric action as well (no change in actual length of the muscle).

Let’s use a very simple example to look at what I’m hoping to convey: a basic bicep curl.

During a bicep curl (elbow flexion) it is clear that the bicep is shortening. However, the tricep must also allow lengthening for the elbow to complete flexion. If the tricep does not relax in a rapid enough fashion, whether that be due to a lack of strength or motor pattern, the bicep is not capable of producing the maximal level of force possible.  If we’re talking about a relatively high-velocity setting such as fast running or pedaling very fast, the slower relaxation of the opposing muscle (in this example, the tricep) will cause even greater difficulties as the speed of elbow flexion will be greatly reduced.

Although this is an over-simplified, single-joint example, the same contraction and relaxation rules apply within all movements. It is the ability to control this task of rapid contraction/relaxation in the “push-pull” mentality that separates the elite from everyone else. 

 Accelerating=Concentric / Decelerating=Eccentric

When you push down on the pedal on the bike, or when you’re pushing off to propel yourself forward in running, there’s a definite concentric (acceleration) series of muscle actions going on. At the same time, the muscles opposite those producing that force are acting as decelerators. They’re resisting forces acting on your body and also working to control the rate of acceleration or force production.

Here's the bottom line Al: these oscillations as part of this Rear Foot Elevated Split Squat, are simply about teaching the muscles of your hips and legs, as well as the proprioceptors such as the golgi tendon organs, to function more quickly and efficiently. (If you're thinking of this as training a skill, I think you'd be right!).  Strength (and power) production is a skill. 😊

Getting a bit deeper:

Large Nerve Proprioceptors called Golgi Tendon Organs

Also known as "GTOs," these are the large nerve proprioceptors located in tendons. If you've been on my email list for a while, you've heard me discuss the "small nerve proprioceptors" in our feet when discussing barefoot training. Today we're talking about the large nerve “dudes.” Large simply means “slower,” compared to small nerve (those in our feet – much faster!).

Anyway, GTO’s act as neuromuscular inhibitors and are sensitive to the forces developed within the muscle. If muscle tension increases sharply, which can obviously happen and does happen in cycling and running, the GTO reflex responds. The key here is that this response can and often does lead to an inhibition of muscle action, ultimately decreasing tension to prevent the muscle and/or tendon from incurring damage due to the rapid, high levels of force.

Every GTO is set to a specific, trainable, activation threshold. Think of this activation threshold as a governor on a truck. It is in place to ensure the safety of the structure and reduce the likelihood of injury.

(I know this is getting a bit technical, but this is important stuff to chew on if you're considering adding these to your training mix, so keep reading!)

It's all about the relationship between inhibition, muscle action, and relaxation!

Generally speaking, most GTO’s are set to inhibit a muscle up to 40% below what that structure can actually handle. For example, if a muscle structure is capable of handling 100 lbs of exerted force, the GTO system would reach its activation threshold at 60 lbs of force. This leaves 40 lbs of untapped performance potential.

Through appropriate training of the weaker points within range of motion the activation level of GTO’s can be elevated, as the body adapts and is taught to handle higher loads in specific ranges of motion.

Ultimately, the ability to reduce the activation of GTO’s at high force levels will lead to increased force output from the muscle and improve strength.

Bottom line – these are about teaching our tissues to function more quickly and effectively and efficiently to hopefully allow for greater force production and speed of that force production.

Ok, let's wrap this!

With ALL that being said, let's wrap this with a few practical tips for how to approach these RFESS oscillatory reps…should you attempt to dive in.

  • I always use these on top of (or after) a base of strength. It's really "frosting" on the cake. The cake is building strength with this exercise using good form, first. (I'll share more about this in an upcoming email, so stay tuned).
  • With these, the goal is to move as quickly as possible when oscillating. With a relatively short range of motion. Think of flicking a light switch on and off rapidly.
  • Should you want to attempt these, don't use any load. Master the fast oscillations first, then consider adding load as your skill improves.
  • Stay as low as you can. You are weaker, the lower you go. It’ll be harder.

For what it's worth, it is also smart to train in an advantaged position every so often. Just sayin!

Phew. That was a LOT of technical stuff to digest, right?  After typing all of that, I think I'll go take a nap! 😊

Seriously, I hope this gives you some idea of the really cool (and valuable) ways in which we can vary some fundamental strength moves like this one, to "teach" our body to relax more quickly and thus generate more force when it matters the most. 

To your success,

PS: If you're not following me on Instagram, pursuitathlete is my IG handle. I plan on continuing to share more cool training ideas and concepts in the future.

PSS: If you believe this post has been helpful and you'd be interested in hearing from me on a more regular basis via email, you can CLICK HERE to subscribe. I hope you've considered the time it took you to read this as time well spent. 🙂

Watch! This “Strong” Ironman Likely to be Walking the Marathon (Video)

Hey Everyone!
We have a quick, yet important video for you to watch. In it, an Ironman athlete completes a 100 lb. clean and jerk in an effort to work on her strength program as she prepares for Ironman Florida. As you know from reading our stuff, strength, coupled with appropriate mobility, stability, and flexibility, is CRUCIAL to optimizing your full potential as a triathlete. So she's doing all the correct things, right?

Sorry to say, in this case, not at all.

The are huge problems with what she's doing, and we'd like to walk you through it.

Instead of creating true FUNCTIONAL STRENGTH, the dangerous, incorrect form she demonstrates in this lift is completely counterproductive to her goals.

When doing competitive Olympic lifting, the goal is to get the barbell over your head no matter what. In that kind of competition, judges don't necessarily care how you get the weight there, or if you blow out your knees or your back doing it.

However, when it comes to performing better as a triathlete, rather than brute strength, what you need to create is true FUNCTIONAL STRENGTH--the kind of strength that will allow you to RUN the marathon distance in an Ironman and finish strong without the wheels coming off. In training functional strength effectively, it's not IF you get the barbell over your head that matters, but HOW you do it. 

Let's dissect this example, and focus primarily on the what's happening at the knee.

When this athlete prepares to clean the weight and move it over head, note the dangerous collapse of the knees inward toward the mid-line. Even though she seems strong on the surface, this inward collapse indicates a lack of adequate and integrated glute and hip strength, and overall core stability and strength. The collapse of her knee under load is not only damaging for her knees, it is TRAINING HER NERVOUS SYSTEM to make that motor pathway a HABIT. That neurological habit is being deeply grooved with every repetition, and will be reproduced any time the knee is under load, and that, of course, includes running.

Over time, with repeated patterns like this, the knee will become damaged, with the risk of serious injury rising steadily.

As a hinge joint, the knee is a slave to everything that happens above and below it.  It is not designed to move sideways under load. Move it sideways toward your mid-line too many times, especially under load, and you’ll get a worn out meniscus, torn cartilage--and much slower running too. In effect, knee collapse during strength training actually teaches the body to do the same when running. The result is exactly the opposite of the desired goal--to have strength training help her to be better on the race course. This athlete is less efficient and absolutely leaking run speed, and she is surely inviting hip and knee pain and injury.

In addition to knee problems, continuing the mechanics this athlete is using in this video also puts her at great risk for a  litany of problems including:

  • Iliotibial Band Syndrome (ITBS)
  • Hip and glute pain
  • ACL and meniscus injury
  • Patellofemoral problems
  • Arthritis

The fact is, when it comes to racing Ironman, it doesn't matter if this athlete has an aerobic engine the size of Chrissie Wellington's. With mechanics like that, the odds are increased that she may have to walk at some point in the marathon. Why?

Let's start with the fact that running a mile is the equivalent of approximately 1500 one-leg squat jumps.  That adds up to over 19,000 inward collapses of a single knee during the course of the marathon. Each time the knee moves inward with each foot strike, energy is being lost, and stress is being placed on other tissues to attempt to control or compensate. The “slower” running results from energy leak, much like running in sand or on ice. The repetitive inward movement for thousands of reps results in more pain with each successive foot-strike.

The thing about this that is most distressing to us, is the fact that this athlete--like many of YOU--has the best of intentions, yet is misguided. She understands that strength is important to compete well, and she obviously works hard at it. Brute force and a determination to “be strong,” are not enough, however. It is not about showing that you can forcefully move a weight and get it over head. In the end, it's ALL about training your nervous system to control your muscles to work with PERFECT FORM when under load, and as fatigue mounts, mile after mile.

Helping YOU to BE GREAT!

Coach Al and Kurt

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