Master Running and Finally Become a Great Runner
Whether you have been clogging up the trails with a snail’s pace, or you have been riding the couch like a pro, you will find out that running is a learned skill that you can master!
We all are burdened by gravity and the ground.
It makes lazy people out of all of us, holding us to our couches, and keeping us off of the beautiful running trails, while slowing us down in every foot race we participate in…
But what if there was a way to use gravity to your advantage?
Lining up your body to sail forward with untapped speed and endurance like you have never felt before?
It is possible.
We all are probably feeling the ill effects of gravity in our run:
- Labored Low Backs
- Show-stopping Shin Splints
- Angry Ankles
- Frustrated Feet
- Tight Traps
- Knotted Necks
Every mile feels debilitating, and every step feels bogged down with less freedom and less ability to breath.
Most of this is because our body position is fighting gravity with every step.
By using a slight adjustment to our body’s position, and driving our lower body and upper body together correctly, we will eliminate nearly every above issue, using our musculature to absorb our weight, instead of our unforgiving joints and bones.
Common Mistakes New Runners Make (list and discuss)
Where to Start… (mobility, warm ups, drills, basic technique, complimentary strength work, intensity, volume, recovery techniques etc)
Programs for… 5k, 10k, half marathon, marathon, general health, athletes, intervals, etc.
Things to watch out for…signs of overtraining or injury.
Other resources…sizing shoes, stores, gear, etc.
Run Testimonials on the site?
https://innovative-results.com/personal-fitness-training-blog/testimonials/
After Learning These 9 Running Technique Drills – Steve Makes a Mental Gain
Run articles on the site?
Videos
Sprinting to your success
https://youtu.be/IdYouL0guDA
Basic Running Breakdown
Thankful for Locomotion
Best Run Program Ever
Why do the Run Program?
- Run Faster
- Run Longer
- Run Better
- Look better
- Feel Better
- Move Better
- Lose Body Fat
- Gain Lean Body Mass
- Increase Metabolism
- Physical Fitness Test
- 5k
- 10k
- Half Marathon
- Triathlon
- Ragnar
- Spartan Race
- Mud Run
- Tough Mudder
Who has achieved success in this Run Program?
- Special Forces
- Navy Seals
- Force Reconnaissance
- ParaRescue
- Fire Fighters
- Police
- Marines
- Soldiers
- Sailors
- Airmen
- Weekend Warriors
- Triathletes
- Marathon Runners
- 5k, 10k, and Half Marathon Runners
- Obstacle Racers
- Tough Mudders
- Ragnar Racers
- Spartans
- Professional Athletes
What does the run program consist of?
- Alactic (Power) Day – Sprints (50m, 100m, and 200m)
- Lactic (Strength & Strength Endurance) Day – (400m Repeats)
- Aerobic (Endurance) Day – (1 mile repeats or long distance run)
- Rest Days – One day of rest between each day, and then two days of rest after the Aerobic Day (These Days
How does it work?
Monday or Tuesday (1:5 active-to-rest ratio)
Wednesday or Thursday (1:1 active-to-rest ratio)
Friday or Saturday (1:1/4 active-to-rest ratio)
Week 1
Monday-50m 1x, 100m 1x, & 200m 1x
Wednesday-400m 2x
Friday-1 mile
Week 2
Monday-50m 2x, 100m 2x, & 200m 2x
Wednesday-400m 3x
Friday-1 mile 2x
Week 3
Monday-50m 3x, 100m 3x, & 200m 3x
Wednesday-400m 4x
Friday-2 mile
Week 4
Monday-50m 4x, 100m 4x, & 200m 4x
Wednesday-400m 5x
Friday-1 mile 3x
Week 5
Monday-50m 5x, 100m 5x, & 200m 5x
Wednesday-400m 6x
Friday-3 mile
Week 6
Monday-50m 6x, 100m 6x, & 200m 6x
Wednesday-400m 7x
Friday-1 mile 4x
Week 7
Monday-50m 5x, 100m 5x, & 200m 5x
Wednesday-400m 8x
Friday-4 mile
Week 8
Monday-50m 4x, 100m 4x, & 200m 4x
Wednesday-400m 9x
Friday-1 mile 5x
Week 9
Monday-50m 3x, 100m 3x, & 200m 3x
Wednesday-400m 10x
Friday-5 mile
Week 10
Monday-50m 4x, 100m 4x, & 200m 4x
Wednesday-400m 11x
Friday-1 mile 6x
Week 11
Monday-50m 5x, 100m 5x, & 200m 5x
Wednesday-400m 12x
Friday-6 mile
Week 12
Monday-50m 6x, 100m 6x, & 200m 6x
Wednesday-400m 13x
Friday-1 mile 3x
After this week, there is specific taper programming necessary to achieve proper results for specific needs (i.e. 5k, 10k, etc)
Why does it work?
This program utilizes the natural occurring energy systems of the human body to optimize technique and training without overtraining one energy system (i.e. long slow runs every day will most likely make you slow, but will help improve aerobic capacity.
Each energy system improves the other.
This system can be placed together with any strength, power, or weight-training program without ruining gains or destroying strength. In fact, the sprints improve metabolic function, strength, and hormone structure to help create bigger gains.
When focusing on technique in running all three speeds and distances, the runner experiences less strain and stress with more adaptation.
Speed creates speed, lactic threshold creates improved capacity, and aerobic work improves recovery.
Why wouldn’t you train this way?