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Winter Off Season Training: Gaining Fitness, Strength, and Durability

As snow begins to accumulate in the mountains surrounding Missoula, many runners long for the warm and sunny days we have become accustomed to over the past several months. Winter, however, provides a crucial opportunity to improve your overall health as a distance runner. Repeating the cycle of training-racing-recovering over several months takes a toll on the body. Consider complimenting your winter running with one of the many winter sports available to Montanans. Not only is winter cross training therapeutic, but it is fun as well. Introducing new movement patterns and loads will allow your bones, muscles and connective tissue to rebuild, providing long-term durability for the 2019 running season. Fitness is comprised of strength, mobility, aerobic conditioning, and power. While running is required to gain running fitness, it is important to gain strength, mobility, aerobic conditioning, and power to maximize running fitness. Winter is the time to train your weaknesses, not your strengths.

 

Strength training should be part of every off season plan for runners. A 2010 research article in the Journal of Orthopedic Sports Physical Therapy showed a correlation between impaired muscular control of the hip, pelvis, and trunk and increased knee pain in runners (Powers C. J Orthop Sports Phys Ther 2010;40(2):42-51. doi:10.2519/jospt.2010.3337). A strength training program aimed at providing functional stabilization of the hip and pelvis in multiple planes is, therefore, a vital part of any off season strengthening program. As we grow older, muscle strength becomes more important as we lose approximately 1% of our muscle mass every year. More importantly, the decline in muscle strength declines at a rate 3-times greater (Goodpaster, B.H., et al., The loss of skeletal muscle strength, mass, and quality in older adults: the health, aging and body composition study. The Journals of Gerontology Series A: Biological Sciences and Medical Sciences, 2006. 61(10): p. 1059-1064. https://www.ncbi.nlm.nih.gov/pubmed/17077199). Body weight strengthening is important if you are new to weight training or have a history of joint issues. To build muscle strength and durability, however, resistance training (bands, free weights, kettle bells) is necessary. Care should be taken to seek advice of a physical therapist or a personal trainer to assess your strength training technique. One muscle group many runners overlook are the calves (gastroc-soleus muscles). Between the ages of 20 and 60, runners typically experience a 31% reduction in ankle power, total power (ground reaction force to lift you off the ground and in a forward direction), along with a 13% decrease in stride length and running speed (DeVita P, Fellin RE, Seay JF. The relationship between age and running biomechanics. Med & Sci Sports & Exerc. 2016; 48 (1): 98-196.). Performing calf raises-drops and single leg hops will target the calves. Remember to slow down during weight training repetitions to maximize strengthening benefits. Two to three strength training sessions per week will compliment your winter outdoor activities.

 

Mobility becomes more elusive as we age. Runners are particularly vulnerable to stiffness in the knee, hip, and ankle joints as we move in only one plane. Addressing mobility restrictions with the help of a physical therapist will decrease your osteoarthritis risk and improve your running efficiency. Winter is the time to attend a yoga class, seek stretching advice, and have your running stride analyzed to decrease joint loading to promote joint health.

 

Aerobic conditioning requires consistent work. Experience has taught me that maintaining a base level of cardiovascular fitness in the offseason reduces the need to play “fitness catch-up” in preparation for spring running and racing. Building your aerobic engine to carry you up climbs both short and long requires specified training. High intensity intervals are never fun, but mixing it up the means by which you subject yourself to intervals reduces burn-out. Nordic skiing intervals, skinning (backcountry or ski mountaineering set-up) intervals, power hiking intervals, and cyclocross racing are great ways to disguise intervals in a fun and novel activity. One to two longer running or snow hiking workouts in your aerobic threshold range will build or maintain your aerobic fitness.

 

Photo courtesy of stretchcoach.com

Power is achieved through explosive movements such as plyometric exercises and through interval training. Short intervals included in a workout 1-2 times per week will provide the acceleration a summer of long miles has taken away. Utilize a watch timer and heart rate monitor to gauge effort. Plyometric exercises include a loading phase followed by a propulsive unloading phase. Plyometric exercises should not be done when sore or injured, and an adequate level of strength is necessary to perform correctly. Again, seek advice from a physical therapist or personal trainer prior to adding power training to your off season program.

 

Motivation becomes challenging as the daylight hours shrink and the temperatures drop. To avoid runner’s burnout, reduce your winter mileage and intensity and shift your focus on the exercise suggestions outlined above. Embrace the season and find an outside activity or sport which is intriguing. I discovered backcountry skiing and randonee or ski mountaineering two years ago. A January-March Thursday night race series (Rando Radness) at Montana Snowbowl which is organized by Mike Foote attracts skiers of all ages and abilities in a fun, social atmosphere. The winter days of riding my bike on a trainer indoors are long gone.

 

Durability will reduce injury risk by preparing your body for the demands of the running season. Overall fitness (strength, mobility, aerobic conditioning, power) combined with reasonable training volume increases and adequate recovery determine one’s long-term running durability. The off season is the time to build running durability as distance running and racing have a catabolic (breaks down tissue) effect on body tissues. Make the coming winter a season full of adventure, recovery, rebuilding, and fun.
John Fiore, PT
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Uphill Running Technique and Training for Efficiency and Stress

by John Fiore, PT

With The Rut only four weeks away, now is the time to add a some climbing specific runs to
your training plan. Understanding which uphill running techniques work best for your body type, fitness, and experience will pay off greatly on race day.

Aerobic Fitness and Hill Interval Training:

Not everyone is a natural uphill runner, but natural ability is a small part of the uphill running puzzle. Aerobic fitness and high strength-to- weight ratio result in faster uphill times. Uphill interval training is necessary to build both aerobic and anaerobic fitness. Following a variety of uphill interval durations (from 30 seconds to 5, 10, 15 minutes) based on your running or racing goals will teach you how to effectively pace your efforts based on the terrain you are climbing. Uphill interval repeats will train your body to recover more efficiently at the top of a climb in preparation for the descent and the next hill. Uphill interval workouts are easy to find online, but Forrest at Runners Edge is a great local resource as well. He provides excellent uphill interval workouts during the current Rut Training Class. Basically, uphill intervals are not fun, they hurt, but you will hurt a lot more on race day if you have not done weekly uphill intervals, period.

Uphill Running Technique:

Body composition, aerobic fitness, and terrain dictate the most efficient uphill running technique. Below are examples of four uphill running techniques with some advantages and disadvantages of each.

Running every climb is obviously what every runner aspires to be able to do. When the grade kicks up for prolonged periods, however, energy conservation becomes important. A runner with a high strength-to- weight ratio (light but strong) and a high level of aerobic fitness may be able to run and leave the pack in the dust. Running posture should include an elongated trunk for breathing, slight forward lean to counter-balance gravity, short, quick, tall uphill strides, and rhythmical upper body arm swing. The energy cost of such superhuman efforts repeatedly during a run or a race can be huge, and slower but more efficient climbers may catch the fatiguing uphill runner. Again, know your limits by practicing your uphill running threshold during interval
training.

Power hiking with hands on thighs is the go-to technique for long, sustained climbs during long runs or races. Hiking uphill results in a lower heart rate which means you can sustain the effort for a longer duration. Gradient also dictates when a runner must resort to power hiking. Again, the gradient which requires hiking varies from runner to runner based on aerobic fitness and strength-to- weight ration. If you are being passed by power hikers and you are still slogging uphill in a run, then consider hiking. Using your hands on your thighs as you push off provides extra power, supports your upper body and spine, and allows for good breathing. Practice short, quick and longer, slower power hiking steps to see which technique suits your fitness and body type (leg length, strength) best. When you crest the top of the climb, transition back to running, breathe, and recover.

Power hiking with poles is similar to power hiking with hands on thighs, except the poles allow for longer stride length. Poles also aid in providing balance, and spread the muscle demand over four extremities rather than just two. Using trekking poles requires practice. Try an uphill interval workout with poles and practice pole placement. Poles provide great assistance while descending as well, and running-specific poles are light and can be easily stowed in your pack when not in use.

Uphill Terrain Running Agility:

It is important not to stare at your feet when running uphill. Look slightly ahead to plan your route and practice bounding uphill to increase your uphill running agility. Short, rocky, steep climbs are ideal for uphill bounding practice. Recover by jogging slowly back down the same hill. Feeling at home on varied uphill terrain (loose dirt, rocky trails, scree fields, and ridge lines) will insure confidence and efficiency on race day.

Upper and Lower Body Strength:

I may sound like a broken record, but strength is vital for efficient uphill running. Upper body strength will insure a rhythmical ascent and provide the counter balance for climbing legs. Using poles or hands-on- thighs both require upper body strength as well. A strong core will reduce the likelihood of low back stiffness or pain during prolonged climbs. Finally, moving your body weight uphill against gravity as quickly as possible requires strong quadriceps, hips, and gluteal musculature. For any specific questions related to uphill running technique-training, or injury treatment-
prevention, contact me at Sapphire Physical Therapy.

John Fiore, PT

john@sapphirept.com
www.sapphirept.com

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Downhill Running Form and Training Techniques

Downhill Running Form and Training Techniques
John Fiore, PT

The challenges of running uphill are addressed through uphill interval training and techniques specific to climbing. Downhill running, however, is often a forgotten aspect of training. While it is true that many races are won on the unrelenting climbs, races are more often lost on the long, technical descents due to blown quads and poor technique. I do not claim to be a stellar downhill runner, but I will pass on useful training techniques founded in running biomechanics which may help you make the Swift Current cutoff time or even soar to victory at The Rut this September.

Regardless of body type or speed, the following seven training tips will improve your downhill running form and efficiency and reduce post-running soreness and injury risk.

Commit to running downhill: When the climb is over and the gradient tips downward, shift gears in your mind and body and commit to descending. Your leg musculature must now function in the lengthened position referred to as an eccentric contraction. In a lengthened position, your muscles are prone to soreness which is minimized through specified training.

Lean forward and use gravity: A common mistake many runners make is to lean back on the while descending. This “back seat” descending techniques results in higher impact loading through the heel, a shift of the center of gravity behind the body, and a higher incidence of blown quads or sliding feet. Lean forward slightly through the pelvis and trunk, using gravity to your advantage. Downhill running is often viewed as controlled free-falling and can actually be as fun as it sounds.

Descending at the Chuckanut 50k

Move your feet quickly: Cadence plays a crucial role in increasing running efficiency by reducing joint impact loading and conserving energy. Increasing your cadence (160-180 foot strikes per minute) will decrease joint impact forces, reduce muscle fatigue, and reduce the incidence of tripping on a stray rock. Try seeking out rocks to land on rather than navigating around rocks as if you are crossing a stream.

Look down the mountain and anticipate your next move: When running uphill, it is best to look a step or two ahead rather than face the entire climb head-on. In contrast, when descending, keep your eyes five to ten feet ahead of your feet and anticipate your next two steps in your mind and your legs will follow. Practice this technique on a rocky familiar descent and train your proprioception (non-visual sense of foot-leg position in space).

Relax your arms and utilize your entire body for balance: Balance becomes more of an issue running downhill at speed. Utilize your arms for balance and allow them to flail wildly while maintaining stable, strong trunk and hip musculature. Core strength and joint stabilization will pay off on the descents and it is important to utilize a regular program to achieve functional running strength.

Simulate race terrain in training: If your upcoming race includes downhill running or technical, rocky terrain, it is imperative to practice on similar terrain. Missoulians are fortunate to have a choice of rocky, steep terrain less than one hour away in any direction from town. Rocky trails abound in the Bitterroot, Rattlesnake, and Mission Mountains. Practice downhill intervals, climbing back up, and practicing a different line and varying your cadence and foot placement strategies.

Emphasize eccentric single leg training: Runners tend to focus on step ups, squats, and non-weight bearing gluteal exercises, but the secret to confident downhill running lies in eccentric single leg strengthening. Utilize single leg plyo-hops, box jumps, and even single leg box jumps onto an uneven surface such as a pad or Bosu Ball to train your body to fly down the scree and talus slopes of your favorite mountain race. For more specific questions related to downhill running training, injury treatment or prevention, call or email me at Sapphire Physical Therapy.

 

John Fiore, PT

john@sapphirept.com

www.sapphirept.com

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Tips for Master Runners: Coaching Tips by Nicole Hunt

In the October RE article I revealed that maximum strength training for master’s runners can boost fitness by improving your running economy. I will now expand on this concept by presenting research on the benefits of circuit training to natu
rally increase hormone levels.

Circuit training involves combining running specific exercises with short interval running. Shalane Flanagan who earned a bronze medal at the 2008 Olympic Games 10000m revealed one third on her training for that exceptional bronze medal performance was circuit training.

In 2003 Godfrey et al, demonstrated that high intensity short interval circuit training naturally increased human growth hormone (HGH) levels. Research has shown high intensity short interval training to increase HGH up to 530%. HGH maintains lean body mass, reduces recovery time between hard workouts, and increases muscle strength.

Kraemer and Ratamess report to maximize testosterone release a strength workout should include whole body exercises such as squat jumps and burpees.

And finally, a 1992 study published in The Journal of Clinical Endocrinology & Metabolismtested low-intensity and high-intensity exercise protocols, each lasting one, five, or ten minutes. Blood HGH levels were only elevated after the high-intensity ten minute bout of work.

In summary, to design a training plan to naturally increase your hormone levels and running economy for optimal performance the workout should include maximum strength running specific whole body exercises combined with high intensity intervals lasting 10 minutes and that ideal workout is circuit training.

Below is an example of a circuit training workout which if performed 2x week will increase your strength, coordination, efficiency and speed and subsequently overcome the effects and beliefs of aging. I suggest performing this circuit 6 to 8 weeks before your goal race and you might set a lifetime PB even as a master’s runner! Think Strong, Become Fast!

Example of of a hill circuit. After a thorough warm up begin “Strength Power Hill Circuit”.

  • Run 30 sec hill @ 3k effort
  • 4 to 8 reps each leg 1 legged squats then 40 sec’s each leg One-Leg Hoppers
  • Run 30 sec hill @ 3k effort
  • 4 to 8 reps each leg step ups then 10-20 Explosive Step Ups
  • Run 30 sec hill @ 3k effort
  • 30 to 60 sec squat thrusts
  • Run 30 sec hill @ 3k effort
  • 4 to 8 reps each leg walking lunges then 6 to 10 split scissor jumps
  • Run 30 sec hill @ 3k effort
  • 4 to 8 reps each leg calf raises then 5 one legged hops each leg up a hill
  • Repeat 1 more time

DREAM * BELIEVE * TRAIN * CELEBRATE
Nicole Hunt
Journeysoulrunning.com
Please contact me anytime with questions

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