The ‘R’ & ‘S’ in the Run And Strength for Runners Program

‘Run‘

Humans were meant to run (locomote for long distances at least), need to run and should endeavor to get back to running! An evolutionary innate ability, that many of us and our societies have lost. However, improving and reclaiming your running ability can be littered with problems, which often need solving on the fly. Written and programs set for weeks in advance, cannot accommodate for the myriad of tissues that present in the runner, on a daily basis, and this is where the Run And Strength (RAS) for Runners program differs.

The RAS for Runners program is a month long coaching service with daily and sessional communication. After a need analysis and planning, each session is reviewed, analyzed, and feedback is provided on how to better structure or modify the session in the context of the overall program. All you have to do is communicate your electronic training files, your perceptions about the training and lets have a conversation, finding the most practical and individualized training intervention.

The focus of the program, is obviously to improving running ability….but how? Some of the underlying and objectives of the program include:

Build a strong, robust and resilient musculoskeletal system.
Develop efficient energy producing machinery/components of the body.
Improve the internal health status of the system in order to sustain to the demands of running.

However, this is a process that needs to be worked through and problem solved in an agile manner. Meticulous planning and progressive overload are necessary in developing ones running abilities. Let me help guide you through this process and improve your performance.

‘Strength‘

From a physical preparation point of view, strength and conditioning means, methods, incorporated in the Run And Strength (RAS) for Runners program is geared toward, increasing tissue tolerance to training loads. The forces and stresses associated with running are significant, and when imparted, in volumes, on poor; mobility, stability, movement and low tissue capacities, typically injury results. Therefore we need to develop a high level of tissue tolerance to training loads in order to undertake running programs, and build physical resilience in pursuit of the regular and frequent work (running) necessary to improve endurance abilities. The R.A.S for Runners program uses a multifactorial approach to improving running performance:

- Mobility, joint alignment, centration and mobility, to achieve better body positions, and postures that create efficient, fluent and less restricted movement (neurodevelopmental influence).
- Stability, motor control strategies, to increase sensory input and reflexive movement to affect whole body coordination and technique (motor learning influence).
- Tissue strength and capacities to dampen and tolerate the forces associate with running, as well as increasing force output and propulsion (mechanical force, tension and strength influence).

All of the above can be targeted in what may be broadly termed, a Strength training or Strength and Conditioning Program. However, strength is specific. Specificity of training is a principle of exercise prescription and human adaptation that must be adhered to in order for maximum transfer to the event. The organism responds specifically to the stress and signal that it is exposed to. Strength training theory and research has made this clear. Making a muscle stronger is easy, making a movement better and stronger is more complicated, making a movement stronger in the face of fatigue, pressure, and reactive environments is more complicated again.

Common in the strength training programs of endurance runners are what I term ‘sterile’ exercises, they are basic force development exercises. Performed slowly, in a pre-planned, biomechanically efficient and stable manner, and can produce high forces through moving relatively large masses. These can be very useful at certain points of the program; general preparation and development, maintenance etc. However, not wanting regurgitate this sort of information and programming, I do want to prepare runners more specifically and alert you as to what is different about the R.A.S for Runners program.

Outlining exercises or program variables, that is for individualized coaching, and solving problems as I see them. The purpose of this blog is to outline PRINCIPLES and components of training and transfer that I have used in the physical preparation of professional teams, and now in the preparation of endurance runners.

1. Create and regain mobility in the system for fluent, unrestricted and efficient movement.
2. Integrate and challenge the senses, plan small failures, and follow a hierarchy in order to correct, learn and solve the movement efficiency problem.
3. Incorporate ‘non-sterile’ and reflexively coordinated style strength training.
4. Create higher levels of mechanical tension and force with whole body eccentric overload techniques.
5. Employ running form that engages innate reflexes, physiological mechanisms and the appropriate tissues, that humans have evolved with.
6. Perform all this on a flexible and healthy metabolism, and adaptation to stressors and chronic workload will be less interrupted.

If any of this draws your interest and would like to see and feel how all of this is integrated into a running specific performance producing program, please see the shop or contact for coaching services.

If you want to work, I want to work with you!

‘Strength‘

Mobility, joint alignment, centration and mobility, to achieve better body positions, and postures that create efficient, fluent and less restricted movement (neurodevelopmental influence).