Outline from my recent Team In Training run clinic presentation.

FLEXIBILITY, BALANCE & STRENGTH TRAINING FOR DISTANCE RUNNERS
by Andy Cope, CFT

A new approach to strength training for runners
Gary Lavin BS, CSCS, USAT II

As a Strength and Conditioning Specialist for over ten years now and a runner/endurance athlete for six of those years some things have become readily apparent to me. The first is that if I wanted to win my age group (or even place for that matter) I should have picked better parents. The second is that just like you if I have some free time I would rather be outside running. Third and most importantly it amazes me that very few of the runners/endurance athletes I encounter ever step foot inside the gym. If they do go to the gym it is usually because it is raining or too hot/cold and they need to use the treadmill. When asked why they don’t’ lift the answers are invariably the same. Some feel that the additional pounds added from strength training will be a decrement to performance. This is a common misunderstanding. The truth is that the additional strength and power output gained from the additional muscle mass far outweighs the stress of carrying a few extra pounds. Furthermore the ability of the endurance athlete to gain lean muscle mass is limited by an endurance based program as well as the fact that most runners (like myself) are not genetically predisposed to great gains in mass (ectomorphs). Others feel that if they have free time they should be out running. It is true that one needs to spend a lot of time running but one must ask the question “with what efficiency am I running”? Specificity is a concept in physiology that says you get what you train for. Therefore if one wants to run faster then one should be out running. This is true however if the efficiency with which one runs can be improved or the power output increased then one can easily see the how incorporating a strength training program or strength training in a more functional manner can be of great benefit. The few “thrill seekers” that do enter the gym to strength train usually do so in a somewhat dysfunctional manner. They train in the seated or lying position. They train using open chain exercises (foot not attached to the earth). They train in a single plane of motion (i.e. sagittal) for multiplanar movement and when standing they train on two legs for a single leg event (running takes place on a single leg). Although any strength training can be of benefit, especially for the untrained individual, training in a more functional manner will produce far greater results. What exactly does this mean? Simply put this means training movements not muscles or training is a functional manner. Functional training has become a buzzword in the fitness industry as of late so lets put a definition to it. Functional Training: Training that conditions the body consistent with its integrated movement. The human body works as an integrated unit not one body part at a time and therefore should be trained as a unit. Could you imagine going out for a ten mile run and not bending your knees to isolate your hips. Of course this does not make sense so take the same philosophy into the weight room.
Below are some old running myths. Let’s take a look at each one.
Old running myths:
• Runners need more VO2, not strength.
• Strength training makes you bigger, muscle-bound and slower.
• High running volume should dominate a runner’s training scheme.
• Running more is the only way to become a better runner.
In the world of running there is a lot of hoopla about VO2. This is one of those good news bad news situations. The bad news is that VO2 is approximately 80% genetic according to Exercise Physiologist Neal Henderson, Coordinator of Sport Science at the Boulder Center for Sports Medicine in Colorado. The good news is this means it is trainable. The bad news is that if your VO2 is at 45ml/kg-/min (average) your best may only be 52 ml/kg-/min (slightly above average, Lance Armstrong checks in at about 80ml/kg-/min). The good news is that through functional strength training which will lead to better running economy VO2 becomes less important.
As for strength training making you bigger, muscle bound and slower, I think we addressed this previously. It is just not going to happen on a high volume endurance based program. Furthermore training functionally is more likely to bring about more neurological adaptations (muscles working together in concert) than actual muscle growth.
When considering volume one needs to step back and look at efficiency again. When efficiency improves then volume can decrease. You are essentially getting more bang for your buck!
Lastly we see the myth that running more is the only way to become a better runner. Once again I think we have previously dispelled this myth. It all comes down to efficiency.
Basic running facts:
• Running occurs one leg at a time.
• Running is a game of GROUND reaction.
• Running is made possible by the body’s structural and neuromuscular CROSS-WIRING of the shoulders and hips; we run shoulder to opposite hip.
• Running speed = stride length x stride frequency.
• Stride length is the dominant factor in running speed.
• Stride length is a function of strength, power and flexibility.
• Running efficiency is the great equalizer; less VO2 needed to run faster.
• Collectively, stability and balance are the guiding system of the power needed for a longer stride length.
• We run from our bellybuttons out (i.e. from the inside out) – not from the bottom up.
• The core of the body is “command central” during all human movement, especially running. The CORE controls the rotational mechanics between the upper and lower extremities (running efficiency and stride frequency) and the force production of the lower body (stride length).
Mainstream strength programs:
• Performed bilaterally – 2 legs / 2 arms simultaneous movement.
• Performed sitting or lying down.
• Performed symmetrically – 2 limbs doing the same thing at the same time.
• Performed in the sagittal plane –front to back movements.
• New programs (e.g. over-speed program) focus on stride frequency not stride length.
• Do not address balance or stability in any way.
• Concentrate on muscular endurance – not power or DYNAMIC flexibility.
• Do not train running economy in any way.
• Limit core work to crunches and extensions which have little to do with running.
A new approach to strength training for runners:
• Incorporate single leg training (e.g. one leg squat).
• Train predominantly in a standing position.
• Train in diagonal patterns – opposite hip to opposite shoulder – just like we run.
• Emphasize the transverse (i.e. rotational) plane of motion – it dominates running.
• Focus on “pulling,” not “stomping” power for improved stride length.
• Focus on foot-plant balance and stability to minimize “power leaks” at foot plant.
• Focus on power and metabolic conditioning.
• Training contra-lateral timing to enhance running economy.
• Focus on initiating and controlling running from the core of the body downward.

THE GROUND WILL GIVE BACK ONLY WHAT YOU PROVIDE IT!
Law of action-reaction – Isaac Newton.

Gary Lavin received his Bachelor Degree in Exercise Science and Wellness from Florida Atlantic University. Gary is a member, a CPT and a CSCS with the NSCA. He is also a NASM-CPT, USAW Club Coach, a USATF level one Coach and a USAT level one coach. Currently, Gary is Director of trainer education for The Institute of Human Performance in Boca Raton, Florida. Emphasizing functional strength development, Gary focuses on balanced athletic skill and core stability.

FLEXIBILITY, BALANCE & STRENGTH TRAINING FOR DISTANCE RUNNERS
by Andy Cope, CFT

ACTIVE/DYNAMIC WARM UP- Athletic based method of flexibility training that prepares the athlete for success while decreasing the potential for injury.

Purpose

1) Boost body temp., lowering viscosity of muscles & attachments, increasing range of motion.
2) Increase blood flow to working muscles (oxygen delivery).
3) Activate muscle groups.
4) Stimulate the nervous system.
5) Enhance joint mobility.
6) Improves lateral & medial joint stability (often neglected by runners as their focus is on linear movement).

Movements progress from simple to complex. Muscular & neuromuscular systems are provided an opportunity to gradually reach training intensity without under-working or over-fatiguing.

Incorporates multi-joint/multi muscle movements that are functional & extend dynamic range of motion of joints. Also requires balance, coordination & increased concentration levels.

More appropriate for performance training as opposed to static stretching. Static stretching should be performed as a post session cool-down.

Categories

1) Stick. Increases nutrient rich blood flow by unknotting barrier trigger points within muscle fibers. Increases local muscle temperature & temporarily reduces muscle soreness/tightness.
2) Thermogenic Movement. 3-5 minutes of continuous, rhythmic movement that increases core body temp.
3) General Mobility. Increases blood flow. Takes joints through full range of motion (ROM).
4) Muscle Activation. Isolated movements used to stimulate specific muscles. Targets muscles important to posture, stability & force application.
5) Transit/Skill Mobility. Takes joints through specific ROM while traveling a specific range of distance.
6) Dynamic Mobility. Takes joints through an explosive or rapid ROM
7) Technical Build Up. Short runs of increasing speed. Good time to evaluate running technique.

BALANCE/STABILITY- Balance helps to improve running mechanics by making the athlete more bio-mechanically balanced & efficient, leading to improved running economy. Stabilization, specifically of the ankle, knee & hip joint not only helps with running efficiency/economy but also helps to prevent (or rehab.) from injury. Should be performed after the active/dynamic warm up & prior to more intense portions of the training session like strength/speed work. Progress from ground based to unstable surfaces.

ENERGY SYSTEM DEVELOPMENT- Intense conditioning workout with an emphasis on increasing aerobic capacity that also incorporates, strength, balance, agility and speed.

Modalities used- Medicine balls, agility ladders, short hurdles, cones, to name a few.

Ways to integrate

1) Can take the place of track/interval workouts in the off or early season or on off/easy running days in season.
2) Can incorporate into dynamic warm up, core & strength segments of the workout.

STRENGTH TRAINING TIPS/SUGGESTIONS

1) Strength train on off or easy running days.
2) Train in a functional manner (train body movements as opposed to body parts). Train standing as opposed to lying down or seated whenever possible. If seated or lying down, perform exercises on a physio-ball whenever possible.
2) Stay within the 12-20 repetition range to optimize anaerobic as well as aerobic strength endurance. 2-3 sets per exercise, 1-3 exercises per body part.
3) Perform large muscle groups/multi-joint movements first.
4) Perform after active dynamic warm up & energy system development.
5) Perform warm up protocols prior to specific strength movements. Warm up protocol examples include; med. ball chopper series, dumbbell matrix, physio-ball core series, Body Blade series, slide board series.
6) Progress from performing exercises on two legs to a single leg.
7) Ways to increase aerobic benefit & save time include;
• Superset exercises (opposing muscle groups).
• Perform exercises in a circuit fashion.
• Perform compound movements (squat/curl /press)
• Add a cardio component in between exercises (stepper, jump rope).
• Sandwich workout in between two runs (warm up run of 15 minutes, strength train, cool down run of 15 minutes).

A special thank you to Andrea Kramer, owner of Ballet Forte, for allowing me to put her students through a circuit training session during their Summer Intensive program. We did three different circuits, each with a different focus; balance, overall strength & core strength. Each circuit also included agility & cardio exercises. The girls are quite gifted at their craft & were a pleasure to work with. I wish them all the best in their future endeavours.

Hello everyone,

By now, I have had the pleasure of meeting most of you but for those who have not, my name is Andy Cope and I am the exercise director for Step Ahead. I am here to help guide you with the very important exercise portion of this great program & assist you in reaching your weight loss and fitness goals. For the Wednesday folks who I have not yet met, I should now be in on most Wednesday's by 10:30 am.

This is the first of many group e-mails to come, where I will provide information in regard to exercise as well as pass along important information in regard to the program, announcements and upcoming events. I am writing under Dr. Neiman's e-mail until I am able to export everyone's e-mail address to my address book. Please respond to me directly at acope@stepaheadnj.com. You can also reach me by phone at 973-222-8553.

In order for you to make the most of my services, I am asking that you all please complete your Step Ahead Daily Diet and Step Log on a daily basis. This will allow me to properly evaluate your daily exercise activities and help you to make adjustments as necessary. We will take a few minutes at each appointment to review the log together. In addition to the entries that already exist, I would like for you to also document the time of day that you exercised and aerobic steps for those who have this function on your pedometer. Please also see me to make sure that your pedometer is set up correctly. Under the comments section, please also document things like the weather, if done on a treadmill, course description (flat, hilly, road, trail, etc) as well as the mileage for your shoes, as well as any other information that you think may be helpful.

Many people like to use Internet based exercise logs. A good one is mapmywalk.com. Aside from the exercise log, you can map out walks from any location and it calculates the mileage for you. Google Maps is used and provides a satellite view and elevation map for the course chosen. The site is free and definitely worth checking out. If you choose to use a paperless exercise log, please either print the log to have available to review together or transfer the information to the Step Ahead log.

Another useful resource for general walking and exercise information is here.

I mentioned keeping track of mileage for your shoes. The life span of a walk/run show is anywhere from 300-500 miles. It is hard to tell from looking at the shoe if the cushioning system has begun to break down. Aches, pains & injury are not the time to find out that it's time for new shoes. If your shoes are more than a year old, I would strongly suggest replacing them with a new pair. This is why it is important to track the mileage. Running shoes are the best bet for walkers as the outer is generally made a mesh material that allows for the foot to breathe and provide the necessary support.

Here is a good article outlining the three different foot types.

I would suggest purchasing your shoes at a running specialty store. This way a qualified person can take a look at your arch, foot strike, etc. & assure that you are in the proper shoe with the correct fit. Ryan Grote, the owner of Runners Pace right across the way in the Hills Shopping Center has graciously offered a special discount to all Step Ahead clients. Ryan and his staff will assure that you are in fitted with the proper shoe. You can contact Runner's Pace at 908-781-6842 or e-mail Ryan at grotewurst@aol.com.

One other quick and important announcement, I am now able to use the lobby in the Step Ahead office before the first appointment on Saturday mornings (before 9 am) for an orientation on the cardio/resistance circuit that I suggest using. You will get a chance to try the exercises yourself using different functional modalities (medicine balls, resistance tubing, physio balls, etc). Please see/respond to me for scheduling.

I look forward to seeing you soon. In the mean time, please feel free to reach out to me with any questions/concerns.

All the best,

Andy Cope, CFT
Step Ahead Fitness Director
973-222-8553
acope@stepaheadnj.com

Congratulations to Keith Paterson & Carrie Ginetto for setting personal records very recently at the New York City Half Marathon. Keith & Carrie both improved significantly over their previous best times for this distance & continue to work hard in preparation for their fall marathons. Keith & Carrie have been training with me since May.

In addition to their own personal running achievements Keith & Carrie both give unselfishly of their time as mentors for The Leukemia & Lymphoma Society's Team In Training. Hats off to you both & keep up the great work! Attached is a great article on Keith that recently appeared in the Star Ledger, which talks about Keith, his running & involvement with TNT. KeithPatersonTNT.pdf

I would like to thank Mr. Falco, the Randolph Middle School Phys. Ed. staff and the students for allowing me to come in last week and talk about diet and exercise and offer some tips that may come in handy over the summer. It was great to be able to come back to my old stomping grounds and see some old friends like Mr. Lyons & Miss Gaffney. I look forward to possibly coming back again one day soon.

As promised, here is the outline of our discussion:

The good fast food diet sample;

Breakfast at Burger King-Bagel with egg, cheese & bacon, OJ & a banana.
Lunch at McDonald's-Premium Grilled Chicken Classic sandwich, vegetable beef soup, 1% low fat milk.
Afternoon snack-Apple, box of raisins.
Dinner at Domino's-2 slices of Crunchy Thin Crust pizza, Grilled Chicken Caesar salad.
Desert at TCBY-1/2 cup fat free frozen yogurt.

Total calories: 1,829.

Remember that the bad diet at the same places was 5,861 calories. For a 130 lb. person to burn that off through exercise, jogging at 5 mph, it would take you 12.5 hours!

Go to CalorieKing.com for additional information on these & other foods.

Dietary Do's:

Eat breakfast every day to jump start your metabolism & help to keep you from eating too much later in the day.

Drink water instead of soda. There are 10 tsps. of sugar in a 12 oz. can of soda! Aim for 64 oz. of water per day on top of the water that you lose through exercise.

Eat 5-6 smaller meals per day as opposed to 3 larger meals. This will allow your body to better utilize the calories consumed, help to regulate your blood sugar & keep you from feeling famished which causes us to over eat.

Aim to eat 5-9 servings of fruits & vegetables per day. Eat fruits & veggies before reaching for the junk food.

Replace junk food with healthy snacks like; fruits, vegetables, low fat yogurt or pudding, pretzels, graham crackers, string cheese or micro-wave popcorn.

Control your portion size; 1/2 cup of pasta, rice, oatmeal-size of a computer mouse, 1 cup of dry cereal-size of a baseball (same for a serving of vegetables), 2-3 oz. of beef/poultry-size of a deck of cards, 2-3 oz. of fish-size of a check book, 2 tbl spns of peanut butter-size of a ping-pong ball, 1 tspn of margarine/spreads-size of one dice.

Exercise Do's:

Stay active-walk the dog, help with household chores, wash the car.

Join a sport through the recreation department or school or join an outside activity like martial arts or dance.

Aim for 20-60 minutes of aerobic activity, 3-5 days per week (walking, jogging, cycling, swimming).

Strength train 2-3 days per week under the supervision of a parent or coach.

Thanks again for allowing me to share my passion for fitness. Should you have any questions, please feel free to e-mail me at acope0542@msn.com. Have a safe, happy & healthy summer!

Dear family & friends,

My first official blog entry! I thought that it only appropriate to talk about the latest updates to the web site including Andy's Blog where from time to time I will be posting useful information on fitness, nutrition, the latest scoop on what's happening in 'The World of Andy'& other stuff. In addition to the Blog, check out the Tools link where you will find useful information on nutrition & hydration, including calculators to estimate your daily caloric needs & daily hydration requirements. Some future additions to the site will include more detailed information on training programs & a photo gallery.

I would like to give special thanks to my main man, Mark Donohoe aka 'Web Master Flash' (sorry Mark....I couldn't resist) for his creativity & hard work in putting the site together. If you are thinking about a web site, Mark's the man. Contact Mark at Mark.Donohoe@IntuoHost.com & visit his web site, www.IntuoHost.com.

Last & certainly not least, a special welcome to my newest clients;

Diane Kranz- General fitness & conditioning client. One of Diane's goals is to be able to keep up with her grandchildren. Soon they will be trying to keep up with you!

Keith Paterson- Runner, Team In Training Mentor. Keith is working hard to shave 10 minutes off his marathon time in order to qualify for the Boston Marathon. Heart Break Hill, here we come!

Carrie Ginetto- Runner, Team In Training Mentor. Carrie will be running in the Rock 'n Roll Marathon on June 3rd. GO CARRIE!!!!!

Andrea Kramer- Professional dancer, instructor, choreographer, owner of Wings Conservatory & Ballet Forte located at 338 Main Street Chester, NJ 07930 (p) 908-879-8717, www.wingsconservatory.com. Andrea will be performing as a lead dancer in a production called 'Dream Bodies' at NJPAC in May of 2008. Andrea's dance piece for this production is nearly 30 minutes long! We are working to build Andrea's muscular endurance, functional strength & balance amongst other things. Along the way I'm learning a lot about the world of dance from Andrea (thanks!).

Talk to you soon. In the mean time, keep on training!

Andy