Posts tagged running
Running and Conditioning
Throughout our workouts we have included both anaerobic and aerobic training. Our conditioning has been choosen specifically to improve the athletes performance by increasing the efficiency in which energy is used in the body. We have a variety of sprints, speed and quickness drills, endurance runs, and or other running workouts that will place a demand on your cardio and respiratory systems.
Types of Conditioning:
- Anaerobic Training: Anaerobic refers to the bodies ability to produce energy in the absence of oxygen. This type of conditioning is usually based around longer but less demanding runs. By increasing the heart rate and therefore blood flow; anaerobic training allows your body flush metabolic toxins out of the blood in order to maintain healthy tissue in your joints and muscles.
- Aerobic Training: Aerobic Training refers to your bodies ability to produce energy in the presence of oxygen. This type of conditioning is commonly done in short and explosive bursts. By improving your aerobic threshold you in turn will improve your recovery time. This is due to when performing aerobically you are not producing lactic acid and thus need less time to recover.
You can perform conditioning four to five times a week in conjunction with your weight/resistance training. Keep in mind that which ever you perform first will effect the one that follows; therefore try to separate them during the day to ensure adequate recovery.
Whenever running and conditioning be sure to take time to warm up your body and prepare for intense activity. More on Warming Up.
Warming Up
Warming up before a workout is beneficial to any athlete no matter what the skill level. It allow you to warm and prepare your muscles for intense exercise, by doing this gradually rather than quickly you give you muscles time to adapt and therefore reduce injury. However, warming up does more than just prevent injury it also increases nerve activity and body responsiveness.
This allows for faster contractions and greater power output by the muscle groups. Before a work out take 5-10 minutes to adequately prepare your body.
Warm Up:
Slow:
- Knee to Chest
- Lunge Walking
- Toe Touches
Medium:
- Power Skip
- High Knees
- Skip for Hight
- Knee to Opposite Elbow (Right then Left)
- High Knee Kick Outs
Fast:
- High speed high knees
- Butt Kickers
- Carioca
- 75%, 85%, 95%, increasing sprints
Overall Body:
- Jogging in place
- Jumping Rope
- Jumping Jacks
- Jogging 2 Laps
Static Stretches: (Performed with sub maximal effort at 10 second intervals)
- Legs together, straight down
- Deep Knee Bends
- Quad Stretch
- Left over Right/Right over left
- Deep Lunge
- Calf Elongation
