Coaches’ Corner

Here is Coach Sharon Johnson’s favorite article about strength training for runners…….

A new approach to strength training for runners

I have been a strength and conditioning specialist for over ten years and a runner/endurance athlete for six of those years. During that time a few things have become readily apparent to me.

By Gary Lavin

First I realized to win my age group (or even place for that matter) I should have picked better parents since genetics is a big factor. The second thing I realized is that 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 of bad weather and they need to use the treadmill.

When I ask runners why they do not lift, the answers are invariably the same. They 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.

Although it is true that a lot of training time needs to be dedicated to running, you must also take into consideration the efficiency of your running. Specificity is a concept in physiology that says you get what you train for. Therefore if you want to run faster then you should be out running. This is true if the efficiency with which you run can be improved or the power output increased. Then you can easily see that 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 beneficial, 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. What is means is conditioning the body consistently 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 functional strength training will lead to better running economy so VO2 becomes less important.

As for strength training making you bigger, muscle bound and slower, 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.

These exercises represent IHP’s eclectic training approach to improving running performance.

The above exercises provide single leg power, stability and balance. They also train the core of the body to generate a better pulling action. What does this all mean? It means an increase in core strength and a longer, more efficient stride length!

It’s Swim Time!

If you are looking for an excellent complement to running OR if you plan to do a triathlon this summer OR if you just plain like to swim, come to the Andover North Andover YMCA to work on your swim.  Merrimack Valley Striders own Coach Deanna will help you perfect your swim stroke and get you ready to swim in the great outdoors this summer.

Clinic Location: ANDOVER/NORTH ANDOVER YMCA

You will receive:

1. A 2-hour initial comprehensive stroke analysis that includes surface and underwater film of your stroke, pool drills and dry land review. Pick one time on Saturday January 16 6-8am, 6-8pm or Sunday January 17 8-10am

2. A 12-week personal swim program that will be sent to you via google documents. Take advantage of unlimited access to swim coach via email or phone for 12-week period. The coach can answer your questions regarding your swim plan, technique practice, schedule etc..

3. A 1-hour in-pool check in and mini analysis every 4 weeks. Every 4 weeks come by for a progress check and in-pool analysis with the coach and celebrate your improvements at the end of the 12-week session! Pick one time for each month:

February:  Sat 2/13 7-8am or 7-8pm or  Mon 2/15 6-7am

March:  Sat 3/13 7-8am or 7-8pm or Mon 3/15 6-7am

April:  4/12 6-7am or 7-8am or Sat 4/18 7-8pm

Clinic is held at Andover North Andover YMCA*, 165 Haverhill Street. It starts January 16, 2010 and runs through April 18, 2010. MVS & Trifury members can register for $175 special rate ($200 for non members). * Please note, you do not need to be a member of the Y to attend this clinic. This clinic includes a swim pass for 1x per week to swim in Lawrence or ANA YMCA pools.

Please contact Coach Deanna at mvscoachdeanna@gmail.com

MVS Coaches at Feaster Five Expo

Hi, MVSers

I know we’re in between track sessions now, but if you want a chance to check in with the coaches to go over your training or race plans, we have a booth at the Feaster Five Expo at the YMCA. We’ll be rotating, but some combination of Kristina, Deanna, and I will be at the booth Monday evening, Tuesday evening, and Wednesday afternoon. Hope to see you there!

Brian

Winter Track: Running in a Winter Wonderland!

It’s that time of year again, runners. Frost on your windshield. Dark at 4 pm. Holiday stress. Do you know what will ease the stress of all these things?

Running, of course!

We know it’s chilly. We know the roads are awfully lonely when the less hardy runners pack it in and hibernate until April. We know the treadmill just doesn’t cut it. So your friendly MVS coaches make it easy on you. We are here to be your agents of speed, your emissaries of training, your ambassadors of winter running fun.

More to the point, think of how vastly superior you will feel to the runners who slack off all winter when you show up to your Spring race having hammered weeks of MVS track workouts while they sipped eggnog.

MVS winter track is your place for comraderie, fitness, and fun during the darkest, coldest New England months. Quite possibly you will get faster. Perhaps we can even cure Seasonal Affective Disorder. And maybe change your life (results may vary).

Because we, the MVS coaches, are here for you, we give you two options for winter track:

• Indoors at Andover High School on Tuesdays beginning 12/15 and running through 3/16
• Outdoors at the Lawrence Industrial Park on Wednesdays beginning 1/20 and running through 4/14

We want to see you there! Forget cowbell. We bring the sleigh bells.

Register here to sign up for a fitter, faster, happier, more totally awesome you.

Fall Track Update

Hello MVS Fall Track Participants,

Your MVS coaches would like to share some updates with you.

Here is the schedule for our track workouts for the next two weeks:

Tuesday, August 18—please come to the North Andover Middle School Track. Our workout will be focused on pacing. We will do a tempo run where each 400 is faster than the previous.

Wednesday, August 19—Fun and games night with the MVS Youth Track Program at the NA Middle School Track. We will coordinate a quality workout that includes relays with mixed teams of adults and youth.

Tuesday. August 25—Fun and games night with the MVS Youth Track Program at the NA Middle School Track. We will coordinate a quality workout that inlcudes relays with mixed teams of adults and youth. This workout will be the same workout as Wednesday August 19.

Wednesday, August 26—Lynn Woods 4 x 2.5 mile Relay. The relay starts at 6pm. Please arrive on site no later than 5:45. The cost for the event is $10. For more information and directions please go to http://www.lwrun.org/.

Please Note:
1) As you know we design one workout per week and you can come to either Tuesday or Wednesday and you will get the same workout. For the next two weeks we have had to adjust the schedule. Basically for you this means you can come to any of these workouts for the next two weeks.

2) If you are away during the next two weeks, please let one of us know and we can help you adjust the workouts to fit your location (whether you have access to a treadmill, a park etc..)

3) If you plan on coming to Lynn Woods relay please email both Coach Brian and Coach Deanna. We will put together a roster with teams of 4 runners. We are so excited to share this racing opportunity and can’t wait to see you on the course!!

Happy Training!

Coach Brian, Coach Deanna and Coach Scott

This Tuesday Adult Track Held at the North Andover High School!

This Tuesday night, August 4th 2009, the first session of Fall track will be held at the North Andover High School, 430 Osgood Street. There is a National Night Out event at North Andover Middle School. Your coaches will be looking for you at the High School!

The Unlikely Event

Hello all MVS Youth Track participants! We have cancelled track for this evening, Wednesday July 1, 2009. We are looking forward to meeting you all next week.

Please note, the adult track program is still on!

Summertime suggestions

Here are a couple more suggestions to go along with Deanna’s race ideas for July:

Every Wednesday night — Trail run series in Lynn Woods (Lynnfield St. entrance) at 6:30 www.lwrun.org

Thursday, July 16th — Sugar Bowl 5 Miler in South Boston @ 6:30 www.jimkanesugarbowlfivemiler.com

Thursday, July 23 — Marathon Sports 5 Miler in Weston, MA @ 7pm www.marathonsports.com/races/5miler/

As of right now, I’m tentatively planning to be at most of the Lynn Woods races, and at the two Thursday 5-milers.

Brian

Spring Track Wrap Up

We had a great Spring track session.  Thanks to all of our runners for your enthusiasm, effort and hard work out there on the oval.  We look forward to seeing you in the Fall.

The Fall track session starts August 4^th and 5^th.  This leaves you the month of July to take a break from the oval. It is important to take some time off from the Tuesday and Wednesday routines and recharge your mind and body for the Fall session.  Make the most of your time away from the track and keep your speed skills sharp.  The best way to do this is to get out there and RACE!

Here are a few races (in order of priority!!) in our area in July.  There may be other races out there.  Please let us know if you have one to share by posting a comment!

North Andover 4^th of July Road Race

http://www.gorun.org/NorthAndover4thOfJuly/index.cfm?

July 16 (Thursday) 6:45pm.  4-miles Sapienza Memorial Road Race, Haverhill, MA.

http://www.sapienzarace.com/

July 26 St. Anne’s Lakes Race 5k. Hampstead, NH

http://www.saintannechurchnh.org/Lakes-race-fun-walk.asp

Head to Lowell every Tuesday at 7pm for the Good Times Running Series 5k.

http://www.goodtimesrun.com/

Don’t forget the 29th Annual Old Home Day 5-K Road Race on Saturday June 27th

You have all worked so hard the last 8 weeks at track, come and test your progress at the Plaistow Old Home Day 5-K.  You can register right now on line at http://www.active.com or you can register the day of the race at Plaistow Town Green, Route 121A, Main Street between 7:30-8:45 AM.  See you at the races!