Tag Archives: running

Building strength by running hills

By Brett Davidson.

Sansego coach Brett Davidson talks about a variety of ways in which you can build strength as an athlete. In this video he explains how his two female athletes are using running as a form of building strength. In fact Brett chosen a hill of approximately 400m in length with a grade of 3-4%. Listen carefully as he describes on why he uses this form of strength training.

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DO NOT TRY THIS SESSION OR FOLLOW THIS ADVICE IF YOU HAVE ANY HEALTH ISSUES, FEEL SICKNESS COMING ON, OR ARE AT THE BACK OF A SICK PERIOD. CONSULT YOUR HEALTHCARE PROFESSIONAL BEFORE BEGINNING ANY ADVICE, TRAINING OR COACHING PROGRAM. BY FOLLOWING THIS SESSION OR ADVICE YOU AGREE TO THE SANSEGO TERMS AND CONDITIONS www.sansego.co/terms-conditions

Time Effective Treadmill Running

By Brett Davidson.

Sansego coach Brett Davidson is right next to one of our athletes Steve, while he is completing a short treadmill run session. Steve is currently training for Ironman Melbourne 2015.
Brett talks about how to utilize running on a treadmill, particularly for all you full time workers.
Save the pounding on your legs and start running on a treadmill to help better your performance.

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DO NOT TRY THIS SESSION OR FOLLOW THIS ADVICE IF YOU HAVE ANY HEALTH ISSUES, FEEL SICKNESS COMING ON, OR ARE AT THE BACK OF A SICK PERIOD. CONSULT YOUR HEALTHCARE PROFESSIONAL BEFORE BEGINNING ANY ADVICE, TRAINING OR COACHING PROGRAM. BY FOLLOWING THIS SESSION OR ADVICE YOU AGREE TO THE SANSEGO TERMS AND CONDITIONS www.sansego.co/terms-conditions

Running technique and economy

runningtechnique

By Chris Pilone.

Running technique is a much debated topic. It is also a very much debated topic in the triathlon world. Despite some success in triathlon coaching, I come from a competitive distance running background and also middle and long distance running coaching background.

Three things which can be measured when it comes to running technique:
1. Stride length
2 Stride frequency (cadence)
3. Ground contact time (how long your foot stays on the ground mid stride)

Can running technique be changed and should it be changed?
Some people think the Mona Lisa is the most beautiful painting in the world and would pay millions of dollars for it. I don’t particularly like it and wouldn’t pay a one hundred bucks for it.

This is the same for running technique to the naked eye. Beauty is very much in the eye of the beholder. One thing that has a huge impact on performance in any long distance running event though is RUNNING ECONOMY. This is a measure of how much oxygen and how much energy you use at sub maximal speeds. This can be measured in a laboratory and LESS IS BETTER!!!!

A few years ago I coached a girl who ran 32:41 for 10km and 73:08 for a half marathon. This was at age 19. She also trained in a very simple manner. Moderate volume, quite a lot of hilly running and very moderate interval work, which was never done on a synthetic running track.

This girl also looked terrible to the naked eye in terms of running technique, but when tested in the laboratory for running economy her numbers were EXCEPTIONAL. The second best I have ever seen. She was also very seldom injured.

She was later coached by her boyfriend at the time, who reckoned he could do much better with her than my very basic approach.
i.e. With better training and some super-duper running technique which only he appeared to know about, she would be a much better runner and a potential super star. Sadly she has never run remotely as fast and has been injured a lot.

Moral of the story is if its not broken, don’t try to fix it.
i.e. If uninjured and running fast then don’t change it.
However, rather than deliberate change to running technique based on observation by the naked eye there are a few things that an athlete can do which may change running technique. This in turn may improve RUNNING ECONOMY. These are various forms of hill running and some type of strength work in the gym or simply strength work using your own body weight. Also various types of running drills.

But the big thing to remember in terms of performance in any type of endurance running is that the key is ECONOMY and not technique.

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DO NOT TRY THIS SESSION OR FOLLOW THIS ADVICE IF YOU HAVE ANY HEALTH ISSUES, FEEL SICKNESS COMING ON, OR ARE AT THE BACK OF A SICK PERIOD. CONSULT YOUR HEALTHCARE PROFESSIONAL BEFORE BEGINNING ANY ADVICE, TRAINING OR COACHING PROGRAM. BY FOLLOWING THIS SESSION OR ADVICE YOU AGREE TO THE SANSEGO TERMS AND CONDITIONS www.sansego.co/terms-conditions

Efficient running on a treadmill

By Frank Jakobsen and Armando Galarraga.

Running on a treadmill can have its benefits, such as protection from the elements and unsafe running conditions. But when you take your runs indoors, you need to make sure that you’re running properly on the treadmill so you can avoid injuries and get the most out of your treadmill runs.

Here are some key tips:
– Keep good cadence by picking up your feet on the speed session on the treadmill.
– Stay relaxed in the shoulders and short movements on your arms in a speed session.
– Use the treadmill when you need to control the run session in pace/interval.
– Do not incline the treadmill to compensate for the treadmill being a little easier to run on.
– Only increase the speed by 0.5 to 1.0 km at a time.
– Have cool air flowing and keep cool water for longer sessions, but drink by feel only.

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DO NOT TRY THIS SESSION OR FOLLOW THIS ADVICE IF YOU HAVE ANY HEALTH ISSUES, FEEL SICKNESS COMING ON, OR ARE AT THE BACK OF A SICK PERIOD. CONSULT YOUR HEALTHCARE PROFESSIONAL BEFORE BEGINNING ANY ADVICE, TRAINING OR COACHING PROGRAM. BY FOLLOWING THIS SESSION OR ADVICE YOU AGREE TO THE SANSEGO TERMS AND CONDITIONS www.sansego.co/terms-conditions