MIHP Think Tank Brainstorms… Movement Training Specialists

13May/110

30/30/30 (A mid week workout for the run/walker)

This workout will add variety to your weekly running schedule by allowing you to get in a short quality run (even lunch- time friendly) designed to improve speed and form. A thirty minute run with a 30:30 second ratio of run/walk.

After a short warm up to activate the core and hip muscles (see the Runner's Daily Dozen) begin your run with a five minute "active" walk. This is a walk that is incorporating full hip extension and dynamic core strength. The next five minutes are used to introduce the needed acceleration/deceleration used in a 30/30 ratio by slowly jogging thirty seconds with a brisk walk for thirty seconds. Now that you are adequately warmed up you will spend the next twenty minutes increasing your run speed by focusing on the push off phase of your gait (when the stance leg is behind you), and increasing your cadence. Note that I did not mention opening your stride, a very common error when someone is attempting to increase speed. Shorter steps with power will increase your cadence (See Jeff Galloway's cadence drill), improving both your speed and form.
Enjoy this thirty minute workout and if time is permitted incorporate a good triangle and revolving triangle yoga pose to complete your workout.

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13May/110

30/30/30 (A mid week workout for the run/walker)

This workout will add variety to your weekly running schedule by allowing you to get in a short quality run (even lunch- time friendly) designed to improve speed and form. A thirty minute run with a 30:30 second ratio of run/walk.

After a short warm up to activate the core and hip muscles (see the Runner's Daily Dozen) begin your run with a five minute "active" walk. This is a walk that is incorporating full hip extension and dynamic core strength. The next five minutes are used to introduce the needed acceleration/deceleration used in a 30/30 ratio by slowly jogging thirty seconds with a brisk walk for thirty seconds. Now that you are adequately warmed up you will spend the next twenty minutes increasing your run speed by focusing on the push off phase of your gait (when the stance leg is behind you), and increasing your cadence. Note that I did not mention opening your stride, a very common error when someone is attempting to increase speed. Shorter steps with power will increase your cadence (See Jeff Galloway's cadence drill), improving both your speed and form.
Enjoy this thirty minute workout and if time is permitted incorporate a good triangle and revolving triangle yoga pose to complete your workout.

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