NickRosencutter.com
  • Home
  • Blog
  • About
  • Testimonials
  • Article/News
    • The Real Way to Get in Shape
    • The Back is Usually Not the Problem
  • Product/Vids
  • Links
  • Resources/Books
  • Contact/Comments

Training For Runners, Part 3 (Taken from SAC Newsletter)

1/13/2011

0 Comments

 
If you missed either of the first two parts of this series, be sure to read them first. (Either in past newsletters or on my blog)

With your typical long distance run, the primary energy system that is utilized is the oxidative or aerobic system.  Aerobic endurance is the primary physical quality that is developed and relied on for this form of activity.  What many fail to realize is the fact that the other energy systems that we possess are also utilized during running as all energy systems work in conjunction with one another. Each main energy system also has subdivisions if you really want to get specific, but I’ll keep things simple here.  

Moving on, towards the end of a race when you need that final “kick” to finish extra fast, you’d better hope that your anaerobic glycolytic system is up to par.  If it is not, you will be out of gas and can lose out on precious seconds.  To simplify things, if the only form of energy systems training that you utilize is long distance running, you need to start training your other systems. If you bring your anaerobic system up to par, it will assist your aerobic.  While your phosphocreatine system needs to be developed, it is not as important for our purposes here.  Thus, I am going to focus on ways to develop your anaerobic system.  Phosphocreatine will generally be taken care of with this anyway.

Intervals

Since we are talking running, we will use spints as an example here.  Running sprint intervals is a great way to take care of things.  An example would be running a 10-30 second interval followed by a 60-90 second recovery period.  This would be performed for multiple rounds.  Other options (there are many) include airdyne bike intervals, sled dragging/pushing intervals, jump rope and many more.  This will boost your overall running performance like you wouldn’t believe. (Not to mention will work miracles for fat loss)

Circuits

Pick 3-5 movements and perform them in a row.  An example would be the following:  Quick steps, sled drags, kettlebell swings, jump rope.  Perform each exercise for a prescribed number of reps one after another and then rest between rounds.  Circuits keep things fun and can be used for anaerobic focus or can be done for time for more of an aerobic focus.

Ladders 

Take an exercise such as the squat.  Perform reps in a 1-10-1 fashion.  This means you would do one squat, rest a second, do two squats, rest, three squats, rest, all the way up to 10 in the same fashion.  When you reach ten squats, you then go back down the ladder from ten to one.  This will humble your conditioning like you wouldn’t believe. 

These are just a few examples of ways to bring up energy systems not being focused on with your typical long distance run.  If you are not training them, you need to start if you are serious about being a good runner. 

0 Comments



Leave a Reply.

    Archives

    March 2017
    January 2017
    July 2016
    August 2015
    July 2015
    April 2015
    March 2015
    December 2014
    August 2014
    July 2014
    May 2014
    April 2014
    February 2014
    December 2013
    October 2013
    September 2013
    August 2013
    July 2013
    June 2013
    May 2013
    April 2013
    March 2013
    February 2013
    January 2013
    December 2012
    November 2012
    October 2012
    September 2012
    August 2012
    July 2012
    June 2012
    May 2012
    April 2012
    February 2012
    January 2012
    December 2011
    November 2011
    October 2011
    September 2011
    August 2011
    July 2011
    June 2011
    May 2011
    March 2011
    February 2011
    January 2011
    December 2010
    November 2010
    October 2010
    September 2010
    August 2010
    July 2010
    June 2010
    May 2010
    April 2010
    March 2010
    February 2010
    January 2010
    December 2009
    November 2009
    October 2009
    September 2009
    August 2009
    July 2009
    June 2009
    May 2009

     

    Rosencutter Ultra Fitness

    Categories

    All
    Accommodating Resistance
    Back Pain
    Breathing
    Cause Vs. Symptoms
    Complexes
    Conditioning
    Db Arc Row
    Eating
    Fat Loss
    Fat Loss Workout
    Female Strength Training
    Figure Skating
    Firefighter Training
    Fitness Classes Kenosha Milwaukee
    Glute Ham Raise
    Glutes
    Hamstrings
    Hip Exercises
    Kenosha
    Kenosha Fitness
    Kenosha Personal Training
    Kettlebell
    Knee Pain
    Lift Or Run First
    Lumbar Spine
    Machines Vs. Free Weights
    Massage Therapy
    Metabolism
    Milwaukee Personal Training
    Milwaukee Strength And Conditioning
    Milwauke Strength And Conditioning
    Mobility
    Motivation
    Muscle
    Muscular Coordination
    Nervous System
    Nutrition
    Overrated Crunches
    Pad Push
    Personal Training
    Posterior Chain
    Powerlifting
    Prowler
    Prowler Alternative
    Recovery
    Results
    Rosencutter Ultra Fitness
    Running
    Shoulders
    Sled Dragging
    Soft Tissue Work
    Stability Mobility
    Stability-mobility
    Strength
    Strength And Conditioning
    Strength Training
    Stress
    Stretching
    Success
    Transformation
    Unstable Surface Training
    Weight Loss

    RSS Feed

Powered by Create your own unique website with customizable templates.