F. M. Barron
Runner, cyclist, coach, engineer, and health and wellness promoter all rolled into one
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I am neither the fastest nor the slowest runner but I believe my training experience and philosophies will help you to achieve the best performance. My coaching experience includes both those whose goal is to be competitive and those who simply enjoy running and want to complete different events and distances. Have coached ages from high school (track and cross country) to 60+ (road and multi-sport). Success comes from finding the right mixture of training volume, intensity, recovery, and nutrition to bring out an athlete’s full potential.
I am especially rewarded in helping those who are trying to make a change in their lives by weight loss or becoming more active for the health benefits. Having the challenges of dealing with asthma and ulcerative colitis, I can better understand those who are struggling with health conditions.
I’ve learned that a key to successful long-term training is learning how to read your body, understanding what your body needs to train at its highest potential, and then trusting your knowledge of your body. Running follows the progressive overload principle (the gradual increase of stress placed upon the body during exercise training) and as we adapt to that stress on our body we get strong enough to handle back-to-back runs. Think about rest days as an important part of your training and one that will only help you to improve your training quality and racing times. If you know your body and you truly don’t need or want a day off during a training segment just keep these tips in mind and be flexible if you find that you are feeling a little bit run down or stressed about getting your run in.
If the above exercise is too difficult, try lowering your knees to the ground, so your lower body is supported by your knees rather than your toes. Squats are a great overall strengthening move for runners because they’ll help strengthen your hips, glutes, quads, hamstrings, and even your core. look like Superman flying through the air) strengthens your entire core (abdominals, obliques, lower back) by isolating them as you lift your shoulders and legs off the floor. Strengthening your core muscles is essential for runners because a strong core helps you stay upright and maintain good running form
What kept treadmill running from becoming mind-numbingly monotonous were fun treadmill workouts such as these: runs that constantly changed the pace and incline on the treadmill, so that I used different muscles and was mentally engaged in the run. For example, if your most recent 5K was a time of 25 minutes, your interval pace would be 7:31 or 8 miles per hour. Main Workout This gives you a total of around 45 minutes running time on the treadmill depending on your current paces. As you become more experienced at this workout, you can increase your pace on the uphill portion to continue building your running strength
Your thighs should be about 45 degrees from your body and your knees bent at 90 degrees. : A more advanced version of the clamshell is to thighs should be about 90 degrees from your body and your knees bent at 90 degrees. Lift your hips off the ground until your knees, hips and shoulders form a straight line. This involves lifting one leg off the floor to about a 45-degree angle and lifting your hips off the floor with the other leg.