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Training Tip #1: RUN WITH YOUR BUM!!
Key tips to firing up your glutes to help pelvic stability, minimizing knee pain and powering you up the hills!
First of all, AWAKEN THE BEAST!
Right now, while you're sitting and reading, can you flex your glutes? Like really contract, to feel tension pushing you up out of your chair?! Dean Somerset (BSc. Kines, CEP, CSCS, MES) says “when you contract a muscle, there should be an actual shift in the shape of the muscle and tension you feel in the area”.
So now that you are pumped up in your chair, “high” on your glute contraction, can you maintain that tension in your glutes while in varied postures and positions (half kneeling, bridging, standing, thrusting, lunging, hinging)? Chances are, those lovely glutes might just “let go” or get harder to keep active. We need to get you from creating tension in your chair, to making the contraction harder and harder in alternate postures, and under higher resistances…so that when you sprint for the bus or C-Train your butt be like "daaaaamn I like to work!"
Key tips to firing up your glutes to help pelvic stability, minimizing knee pain and powering you up the hills!
First of all, AWAKEN THE BEAST!
Right now, while you're sitting and reading, can you flex your glutes? Like really contract, to feel tension pushing you up out of your chair?! Dean Somerset (BSc. Kines, CEP, CSCS, MES) says “when you contract a muscle, there should be an actual shift in the shape of the muscle and tension you feel in the area”.
So now that you are pumped up in your chair, “high” on your glute contraction, can you maintain that tension in your glutes while in varied postures and positions (half kneeling, bridging, standing, thrusting, lunging, hinging)? Chances are, those lovely glutes might just “let go” or get harder to keep active. We need to get you from creating tension in your chair, to making the contraction harder and harder in alternate postures, and under higher resistances…so that when you sprint for the bus or C-Train your butt be like "daaaaamn I like to work!"
KEY TIP #1: Use the Quadruped Glute Press
An oldie but a goodie! In a 4-point position, slide one foot away as if you’re reaching for the wall behind you. Lift the leg from the floor by flexing that butt check as hard as you can. Hold that contraction for a good 5 seconds and repeat 5-8 times before changing side. Ensure you keep a solid trunk and push the floor away from under your hands to maintain shoulder integrity.
According to Bret Contreras, the renowned “Glute Guy” (PhD in Sports Science, Master’s Degree, CSCS), “The movements that target glutes the best will activate them with little to no weight.” AWAKENING the GLUTEAL beast involves 3D activation, and hip extension and hip hyperextension, and hip abduction/external rotation exercises will get you there. This is why we LOVE exercises like the Side bridge, Clam Shell, Side lying and standing hip abduction and the GLUTE BRIDGE in all its glory!
An oldie but a goodie! In a 4-point position, slide one foot away as if you’re reaching for the wall behind you. Lift the leg from the floor by flexing that butt check as hard as you can. Hold that contraction for a good 5 seconds and repeat 5-8 times before changing side. Ensure you keep a solid trunk and push the floor away from under your hands to maintain shoulder integrity.
According to Bret Contreras, the renowned “Glute Guy” (PhD in Sports Science, Master’s Degree, CSCS), “The movements that target glutes the best will activate them with little to no weight.” AWAKENING the GLUTEAL beast involves 3D activation, and hip extension and hip hyperextension, and hip abduction/external rotation exercises will get you there. This is why we LOVE exercises like the Side bridge, Clam Shell, Side lying and standing hip abduction and the GLUTE BRIDGE in all its glory!
KEY TIP #2: Try the Ball Supported Side Bridge
With your hip sitting a fist distance off the ball and your torso supported over the ball- fire up and squeeze into your bottom glute. Do NOT allow your hips to push back or fall to the floor- fight gravity! If this is mega hard, great! Stay there for 45 secs. If you are doing ok, try floating the top leg of the floor 6 inches, maintaining strong contraction on bottom hip, lifting and tapping the foot 10 times. If you are still holding strong, slighting extend the hip on the top leg and draw 10 teeny tiny circles in both directions.
Are you having trouble with your glutes waking up? Your tight hip flexors could be playing a significant role in that…stretch those guys out, particularly before each workout and run.
With your hip sitting a fist distance off the ball and your torso supported over the ball- fire up and squeeze into your bottom glute. Do NOT allow your hips to push back or fall to the floor- fight gravity! If this is mega hard, great! Stay there for 45 secs. If you are doing ok, try floating the top leg of the floor 6 inches, maintaining strong contraction on bottom hip, lifting and tapping the foot 10 times. If you are still holding strong, slighting extend the hip on the top leg and draw 10 teeny tiny circles in both directions.
Are you having trouble with your glutes waking up? Your tight hip flexors could be playing a significant role in that…stretch those guys out, particularly before each workout and run.
SECONDLY, If you are not squatting or hinging in the gym…. its time to start!
So you’ve been squeezing and contracting your glutes throughout this whole article- correct? Remember from earlier we need to make the contraction harder, under load…its time to get to the weight room and squat and hinge!
Strength training is integral to performance for not only elite athletes but for recreational runners and weekend warriors alike. There has been a big shift in strength and conditioning for endurance sport athletes from high rep “endurance” protocols to lower rep STRENGTH training, with amazing transference to improved performance. This is one well-researched trend that we are buying into!
Your improved strength will not only get you up the hills faster and more efficiently, but it will support you in the eccentric loading involved in running, giving extra strength to your joints and minimizing injury.
If you think squatting isn’t for you, then think of me when you next go to the bathroom and squat on the royal throne! You performed your first rep of squats for the day!
So you’ve been squeezing and contracting your glutes throughout this whole article- correct? Remember from earlier we need to make the contraction harder, under load…its time to get to the weight room and squat and hinge!
Strength training is integral to performance for not only elite athletes but for recreational runners and weekend warriors alike. There has been a big shift in strength and conditioning for endurance sport athletes from high rep “endurance” protocols to lower rep STRENGTH training, with amazing transference to improved performance. This is one well-researched trend that we are buying into!
Your improved strength will not only get you up the hills faster and more efficiently, but it will support you in the eccentric loading involved in running, giving extra strength to your joints and minimizing injury.
If you think squatting isn’t for you, then think of me when you next go to the bathroom and squat on the royal throne! You performed your first rep of squats for the day!
KEY TIP #3: Get lifting!
Find a great strength coach or personal trainer and learn the fundamental mechanics of squats, split squats and hinge (deadlift) mechanics. And when you’re ready…LOAD IT!
The implementation of a strength-training regime will do wonders to your running! Contact [email protected] to book a STRENGTH TRAINING CONSULTATION!
Read more amazing stuff from Brett and Dean here:
https://www.t-nation.com/training/awaken-the-glute-monster
and here:
https://www.t-nation.com/training/dispelling-the-glute-myth
Find a great strength coach or personal trainer and learn the fundamental mechanics of squats, split squats and hinge (deadlift) mechanics. And when you’re ready…LOAD IT!
The implementation of a strength-training regime will do wonders to your running! Contact [email protected] to book a STRENGTH TRAINING CONSULTATION!
Read more amazing stuff from Brett and Dean here:
https://www.t-nation.com/training/awaken-the-glute-monster
and here:
https://www.t-nation.com/training/dispelling-the-glute-myth
Training Tip #2: THE MOBILITY MOVEMENT
Fascia, mobility vs. stretching and improved performance
Sport science has been in a debate over certain fundamentals for a number of years, including stretching and movement principles. Here at SC2, we have been front seat passengers on the Anatomy Trains hype (Tomas Myers - the fascial guru first published the infamous Anatomy Trains book in 20011 and we have decided it’s time to weigh in.
The super cool part, for me, when I first read Myers’ book, was the shift from the concept of single muscle theory of anatomy to the model of tensegrity: “Fascia is biological fabric that holds us together, the connective tissue network. You are about 70 trillion cells – neurons, muscle cells, epithelia – all humming in relative harmony; fascia is the 3D spider web of fibrous, gluey, and wet proteins that binds them all together in their proper placement.”1
We LOVE the fascial system!
We also love the movement based, full-body three-dimensional approach to both training and mobility. This approach has us shouting, “OUT WITH STRETCHING! IN WITH MOBILITY!”
In the past, it was argued that a person’s “flexibility is limited by the musculature, and the muscles must therefore be stretched accordingly.”2 But there is more to the body and its movements than just muscles! Static stretching might feel good at the time, but it will not create long-term structural ‘flexible’ change.
Why? Because end-range, static stretching stretches muscle; it has very limited effect change on connective tissue (i.e. the facial system).
By looking globally at how the body moves, we can start to see a whole lot more across multiple joints and fascial lines, than we can with isolated, static stretching:
Do any of these scenarios resonate with you?
Perhaps you have been plugging away for decades by stretching your hamstrings but you still have back pain? Or you religiously stretch your quads before you play pick-up hockey but you still cannot get that deadlift dialled at the gym?
Fascia, mobility vs. stretching and improved performance
Sport science has been in a debate over certain fundamentals for a number of years, including stretching and movement principles. Here at SC2, we have been front seat passengers on the Anatomy Trains hype (Tomas Myers - the fascial guru first published the infamous Anatomy Trains book in 20011 and we have decided it’s time to weigh in.
The super cool part, for me, when I first read Myers’ book, was the shift from the concept of single muscle theory of anatomy to the model of tensegrity: “Fascia is biological fabric that holds us together, the connective tissue network. You are about 70 trillion cells – neurons, muscle cells, epithelia – all humming in relative harmony; fascia is the 3D spider web of fibrous, gluey, and wet proteins that binds them all together in their proper placement.”1
We LOVE the fascial system!
We also love the movement based, full-body three-dimensional approach to both training and mobility. This approach has us shouting, “OUT WITH STRETCHING! IN WITH MOBILITY!”
In the past, it was argued that a person’s “flexibility is limited by the musculature, and the muscles must therefore be stretched accordingly.”2 But there is more to the body and its movements than just muscles! Static stretching might feel good at the time, but it will not create long-term structural ‘flexible’ change.
Why? Because end-range, static stretching stretches muscle; it has very limited effect change on connective tissue (i.e. the facial system).
By looking globally at how the body moves, we can start to see a whole lot more across multiple joints and fascial lines, than we can with isolated, static stretching:
- Pain or dysfunction in the shoulder could be a product of poor T-spine mobility.
- A persistent breakdown in squat technique might caused by poor ankle mobility or hip mechanics.
- The inability to get up of the floor without using your hands may be due to poor hip mobility and/or limited motor control and strength.
Do any of these scenarios resonate with you?
Perhaps you have been plugging away for decades by stretching your hamstrings but you still have back pain? Or you religiously stretch your quads before you play pick-up hockey but you still cannot get that deadlift dialled at the gym?
MOBES ARE IN VOGUE!
“Understanding fascia is essential to the dance between stability and movement – crucial in high performance, central in recovery from injury and disability, and ever-present in our daily life from our embryological beginnings to the last breath we take.” 1
In order to enhance movement and performance, decrease pain and minimize injury risks, the focus must be on joint mobility, function, stability and motor patterning.
Mobility, as we practice at SC2, does not focus on end-range stretching. We look at limitations in movement from various lenses.
“The question of which structure limits mobility and to what extent will continue to be of great importance.”- Kelly Starrett3
Targeted mobility will improve fundamental movement!
Here are a few examples of what we practice and teach at SC2:
“Understanding fascia is essential to the dance between stability and movement – crucial in high performance, central in recovery from injury and disability, and ever-present in our daily life from our embryological beginnings to the last breath we take.” 1
In order to enhance movement and performance, decrease pain and minimize injury risks, the focus must be on joint mobility, function, stability and motor patterning.
Mobility, as we practice at SC2, does not focus on end-range stretching. We look at limitations in movement from various lenses.
- What muscles are short, tight and/or weak?
- Is there soft tissue and joint capsule restrictions?
- Is there motor control problems or skewed sensory patterning?
“The question of which structure limits mobility and to what extent will continue to be of great importance.”- Kelly Starrett3
Targeted mobility will improve fundamental movement!
Here are a few examples of what we practice and teach at SC2:
- Fascial Activation Stretching Techniques
- Termed F.A.S.T4 this 3D movement targets multiple joints, and long fascial lines (muscles in a chain) for totally fun and unique moves that can challenge balance and coordination: http://intrinsi.ca/ed-pagets-f-a-s-t-class-fascial-activation-and-stretching-technique/
- Termed F.A.S.T4 this 3D movement targets multiple joints, and long fascial lines (muscles in a chain) for totally fun and unique moves that can challenge balance and coordination: http://intrinsi.ca/ed-pagets-f-a-s-t-class-fascial-activation-and-stretching-technique/
- Banded Distractions for joint capsule health
- Kelly Starrett is a Band-God and we love him for it! “In order to effect change within a joint capsule <the strong thick ligamentous sac that connects bone and cartilage at the joint> you need to create space within the joint”3
- Try my favourite banded distraction, Shoulder 5-Ways: I love this one because it encourages a delightful range of motion that allows the joint to move optimally within the joint capsule: CLICK FOR VIDEO
- Kelly Starrett is a Band-God and we love him for it! “In order to effect change within a joint capsule <the strong thick ligamentous sac that connects bone and cartilage at the joint> you need to create space within the joint”3
- Trigger Point Release
- “A trigger point not only causes pain at the sight of the knot, but also can refer pain elsewhere in the body and restrict range of motion” 3
- We like to call this SMR (self myofascial release) and for us, it’s all about digging a ball into tight, knotted areas of the muscle.
- Go slowly with deep calming breaths and try your best to relax into the ball; utilizing your body weight to achieve the release.
- “A trigger point not only causes pain at the sight of the knot, but also can refer pain elsewhere in the body and restrict range of motion” 3
- Contract Relax 5:10
- An oldie but a goodie this is a lovely application of PNF stretching (proprioceptive neuromuscular facilitation).
- You can do this with movement- try a long lunge position with trunk flexed forward to begin with. Come upright into a more elongated split squat stance and drive the back knee into the ground, contracting your glute and hip musculature as hard as you can to increase stretch on hip flexor. Return to new found lengths in original long lunge and repeat.
- Or you can do it while on a ball or roller- when your body just wont let go (for me its my damn right piriformis!) contract the muscle for 5 seconds only, then relax breathe and sink deeper into the ball or roller
- An oldie but a goodie this is a lovely application of PNF stretching (proprioceptive neuromuscular facilitation).
- Fundamental Movements
- We love using movement to improve movement! Try these variations in your warm up to facilitate neuromuscular control and activation before loading.
- Sumo squat
- Dowel rod or cable pull through hip hinge
- Banded over-head squat
- Turkish Get up
THE TAKE HOMES!
As Kelly Starrett says, “Change takes time.” Invest the time into yourself, you deserve it! As little as 15 minutes per day can do wonders for your joints and fascial lines. Struggle to find even that amount of time? Try instead, breaking it up into 3-4 five minute sessions. As movement improves over time, there are fewer avenues for pain or dysfunction. And movement typically improves as a result of your new found mobility- of both the joint, the connective tissue AND muscles!
So get moving!
Get Mobilizing!
Get into the gym and get a coach!
Or start reading some of the great, educational information out there. You owe it to yourself; your body will thank you!
References
1. Anatomy Trains. Tomas W. Myers 2001. Churchill Livingston Elsevier.
2. The Fascial Network- Train and Improve Your Posture, Strength and Flexibility. Gunda Slomka 2015. Meyer and Meyer Verlag.
3. Becoming a Supple Leopard- The Ultimate Guide to Resolving Pain, Preventing Injury and Optimizing Athletic Performance. Dr. Kelley Starrett. 2015. Victory Belt Publishing Inc.
4. https://www.grayinstitute.com/courses/maps, http://intrinsi.ca/ed-pagets-f-a-s-t-class-fascial-activation-and-stretching-technique/
Other:
https://www.mobilitywod.com
https://www.anatomytrains.com
https://www.youtube.com/user/AndreoSpina
https://breakingmuscle.com/learn/reset-your-mobility-with-these-3-essential-movement-patterns
As Kelly Starrett says, “Change takes time.” Invest the time into yourself, you deserve it! As little as 15 minutes per day can do wonders for your joints and fascial lines. Struggle to find even that amount of time? Try instead, breaking it up into 3-4 five minute sessions. As movement improves over time, there are fewer avenues for pain or dysfunction. And movement typically improves as a result of your new found mobility- of both the joint, the connective tissue AND muscles!
So get moving!
Get Mobilizing!
Get into the gym and get a coach!
Or start reading some of the great, educational information out there. You owe it to yourself; your body will thank you!
References
1. Anatomy Trains. Tomas W. Myers 2001. Churchill Livingston Elsevier.
2. The Fascial Network- Train and Improve Your Posture, Strength and Flexibility. Gunda Slomka 2015. Meyer and Meyer Verlag.
3. Becoming a Supple Leopard- The Ultimate Guide to Resolving Pain, Preventing Injury and Optimizing Athletic Performance. Dr. Kelley Starrett. 2015. Victory Belt Publishing Inc.
4. https://www.grayinstitute.com/courses/maps, http://intrinsi.ca/ed-pagets-f-a-s-t-class-fascial-activation-and-stretching-technique/
Other:
https://www.mobilitywod.com
https://www.anatomytrains.com
https://www.youtube.com/user/AndreoSpina
https://breakingmuscle.com/learn/reset-your-mobility-with-these-3-essential-movement-patterns
Training Tip #3: TRUE SPORT
Good sport can make a great difference
Leading into the Rocky Mountain Soap Women’s Run weekend, SC2 was asked to provide tips for race preparation.
With the plethora of advice online surrounding race prep; how to get a good nights sleep, stay hydrated leading into the race, eat nutritious meals that your body is already used to, carb-load, visualise the course, don’t use gels if you haven’t trained with them, meditate - the list goes on and on - we wanted to discuss a different list for pre-race focus.
The Rocky Mountain Soap Women’s Run is a beautiful display of promoting health for women through a “safe, fun and inclusive event…that inspires the pursuit of an active…lifestyle”, and for many of the participants, race prep is all said and done.
With many kilometres covered beside your girlfriends over the last couple of weeks, your banana and water bottle packed, and studying the course map a few times already - we thought it fitting to talk about the True Sport Principles and how their value system is in-line with RMS Women's Run guiding principles too.
True Sport is dedicated to the notion that “good sport can make a great difference”, and through their public consultations shows that Canadians want their sporting experiences to be based on the values of fairness, excellence, inclusion and fun. And while you might think of sport as your kids minor sports clubs, or even Olympic teams and athletes, the True Sport principles and values are applicable and relevant to all recreational activities, and all their participants, volunteers, and officials.
The 7 True Sport Principles “must be present in the sport experience at all times, in the right balance and proportion, at all levels of competition, to foster a quality sport experience.” And we support longevity in sport and recreation, fun and healthy, active behaviours!
Go for It
Rise to the challenge - always strive for excellence. Discover how good you can be.
You are already “going for it”, congratulations! By signing up and challenging yourself, you will soon find, through your determination, how great you can be!
Play Fair
Play honestly - obey both the letter and spirit of the rules. Winning is only meaningful when competition is fair.
No need for jostling elbows or pushing strollers on other momma’s feet here to get ahead! Help create an open atmosphere where sport can grow stronger through inclusive competition for all levels.
Respect Others
Show respect for everyone involved in creating your sporting experience, both on and off the field. Win with dignity and lose with grace. Cheer on your fellow runners, and give congratulatory hugs and high fives along the way! For some, fast times are important, for others, just finishing is the biggest elation. Support the wonderful women around you!
Keep it Fun
Find the joy of sport. Keep a positive attitude both on and off the field.
Running is a great way to free the mind, see the world, and train your heart. Regardless of what happened the night-before, your race outcome, where you had to park, or how long it took you to line up for the bathroom, remember that running breathes life to your soul, and you got to run in an AMAZING, exclusive event in the beautiful Rockies.
Stay Healthy
Place physical and mental health above all other considerations - avoid unsafe activities. Respect your body and keep in shape.
Keep training! Now you’ve worked and peaked for this event, find more! Strive to find your passion in active practise: trail running, strength training, yoga, tennis, swimming, martial arts, dance or biking!
Include Everyone
Share sport with others. Ensure everyone has a place to play.
Bring your friends! Share with your daughters, or mum, or sisters. Unite over your active practice!
Give Back
Find ways to show your appreciation for the community that supports your sport and helps make it possible.
Volunteers are always needed to make events like the RMS Women's Run so successful. Sign up to help next year!
We wish you all the very best for a fun, sunny and healthy weekend of running. Be fierce for yourself and the women around; we can’t wait to see you there!
Good sport can make a great difference
Leading into the Rocky Mountain Soap Women’s Run weekend, SC2 was asked to provide tips for race preparation.
With the plethora of advice online surrounding race prep; how to get a good nights sleep, stay hydrated leading into the race, eat nutritious meals that your body is already used to, carb-load, visualise the course, don’t use gels if you haven’t trained with them, meditate - the list goes on and on - we wanted to discuss a different list for pre-race focus.
The Rocky Mountain Soap Women’s Run is a beautiful display of promoting health for women through a “safe, fun and inclusive event…that inspires the pursuit of an active…lifestyle”, and for many of the participants, race prep is all said and done.
With many kilometres covered beside your girlfriends over the last couple of weeks, your banana and water bottle packed, and studying the course map a few times already - we thought it fitting to talk about the True Sport Principles and how their value system is in-line with RMS Women's Run guiding principles too.
True Sport is dedicated to the notion that “good sport can make a great difference”, and through their public consultations shows that Canadians want their sporting experiences to be based on the values of fairness, excellence, inclusion and fun. And while you might think of sport as your kids minor sports clubs, or even Olympic teams and athletes, the True Sport principles and values are applicable and relevant to all recreational activities, and all their participants, volunteers, and officials.
The 7 True Sport Principles “must be present in the sport experience at all times, in the right balance and proportion, at all levels of competition, to foster a quality sport experience.” And we support longevity in sport and recreation, fun and healthy, active behaviours!
Go for It
Rise to the challenge - always strive for excellence. Discover how good you can be.
You are already “going for it”, congratulations! By signing up and challenging yourself, you will soon find, through your determination, how great you can be!
Play Fair
Play honestly - obey both the letter and spirit of the rules. Winning is only meaningful when competition is fair.
No need for jostling elbows or pushing strollers on other momma’s feet here to get ahead! Help create an open atmosphere where sport can grow stronger through inclusive competition for all levels.
Respect Others
Show respect for everyone involved in creating your sporting experience, both on and off the field. Win with dignity and lose with grace. Cheer on your fellow runners, and give congratulatory hugs and high fives along the way! For some, fast times are important, for others, just finishing is the biggest elation. Support the wonderful women around you!
Keep it Fun
Find the joy of sport. Keep a positive attitude both on and off the field.
Running is a great way to free the mind, see the world, and train your heart. Regardless of what happened the night-before, your race outcome, where you had to park, or how long it took you to line up for the bathroom, remember that running breathes life to your soul, and you got to run in an AMAZING, exclusive event in the beautiful Rockies.
Stay Healthy
Place physical and mental health above all other considerations - avoid unsafe activities. Respect your body and keep in shape.
Keep training! Now you’ve worked and peaked for this event, find more! Strive to find your passion in active practise: trail running, strength training, yoga, tennis, swimming, martial arts, dance or biking!
Include Everyone
Share sport with others. Ensure everyone has a place to play.
Bring your friends! Share with your daughters, or mum, or sisters. Unite over your active practice!
Give Back
Find ways to show your appreciation for the community that supports your sport and helps make it possible.
Volunteers are always needed to make events like the RMS Women's Run so successful. Sign up to help next year!
We wish you all the very best for a fun, sunny and healthy weekend of running. Be fierce for yourself and the women around; we can’t wait to see you there!
Training Tip #4: Warm Up drills to improve your running
As we approach the Rocky Mountain Soap Run this year, we have a few warm up drills to help you improve the efficacy of your running stride. These will enable you to get the most out of the energy you are putting into your running!
Each is described below with a demonstration video. Use a 10-15 meter flat stretch to practice the drills, focus on technique and core stability throughout. Walk or gently jog back to the starting point after completing each drill.
#1: Inchworms
As we approach the Rocky Mountain Soap Run this year, we have a few warm up drills to help you improve the efficacy of your running stride. These will enable you to get the most out of the energy you are putting into your running!
Each is described below with a demonstration video. Use a 10-15 meter flat stretch to practice the drills, focus on technique and core stability throughout. Walk or gently jog back to the starting point after completing each drill.
#1: Inchworms
- Slightly bent knees, walk hands away from feet until you are in a high plank position
- Keep core supportive, hips stay in line with shoulders and heels
- With straight legs, walk toes up towards hands until you feel a hamstring stretch
- Alternate moving hands OR feet!
#2: “A” March
- Knee, hip and ankle flexed at 90°
- Lean forward and as momentum tips you over send front foot into the ground
- Second knee is driven up as a result
#3: “A” Skip
- Same positioning as A March!
- Power foot into and off of the ground to achieve skipping motion
#4: High Skip
- Plain old skipping!
- Focusing on vertical height with each stride, driving UP
#5: Bounding
- Accessing power with each stride
- Sending the ground behind you, committing to forward motion
- Achieving “hang time” via the power application
If you have ANY questions about these warm up drills, don’t hesitate to contact us! We love to discuss nerdy movement knowledge and techniques and are always more than happy to provide modifications or additional suggestions that are individual to you.
For additional information on running preparation and technique, see last year’s SC2 Blog post here: https://www.rmswomensrun.com/scsquared2-race-tips.html
Happy Trails!
Outstanding videographer credit goes to Scott Edmonds!
For additional information on running preparation and technique, see last year’s SC2 Blog post here: https://www.rmswomensrun.com/scsquared2-race-tips.html
Happy Trails!
Outstanding videographer credit goes to Scott Edmonds!
SCsquared2 Strength Coach
Race tips provided by Shelley of SCsquared2 Strength Coach (www.scsquared2.com)
Through the provision of elite strength and conditioning programs, we create opportunities for every body, and we provide the knowledge and guidance for athletes and clients of all levels to reach their utmost potential.
We build strong, healthy, injury-free athletes who have trained their way to the podium, time-and-time again.
"At SC2, we strive to create an environment that fosters excellence: a place that feels familiar; a place that supports and strengthens, nurtures and nourishes; a place with a kick-ass culture that brings out the best in you!
We are a one-stop-shop for achieving performance goals, for increasing strength and power, and ultimately, for improving your overall health profile of fitness and wellness.”
- Shelley, founder and managing director of SC2
Ask Shelley
BSc. Ex Sci, CSCS, CPT
As High performance strength coaches and experienced personal trainers, we can be your link between rehabilitation, functional movement and improved performance
Email me your questions - I'd love to help! email: [email protected]
Through the provision of elite strength and conditioning programs, we create opportunities for every body, and we provide the knowledge and guidance for athletes and clients of all levels to reach their utmost potential.
We build strong, healthy, injury-free athletes who have trained their way to the podium, time-and-time again.
"At SC2, we strive to create an environment that fosters excellence: a place that feels familiar; a place that supports and strengthens, nurtures and nourishes; a place with a kick-ass culture that brings out the best in you!
We are a one-stop-shop for achieving performance goals, for increasing strength and power, and ultimately, for improving your overall health profile of fitness and wellness.”
- Shelley, founder and managing director of SC2
Ask Shelley
BSc. Ex Sci, CSCS, CPT
As High performance strength coaches and experienced personal trainers, we can be your link between rehabilitation, functional movement and improved performance
Email me your questions - I'd love to help! email: [email protected]
