Rory Fraser is a 13:24 5k runner who ran that time while holding down a demanding job with Nike. In this video he discuses the club system in the UK, as well as his favorite book, The Perfect Distance. We were fortunate to have Rory with us at the Boulder Running Camps this summer – he did a great job representing the brand and bonding with the campers.
In this video Adam Kedge of Albuquerque Academy talks about building a team culture. Adam has been named the national cross country coach of the year and his boys team his finished third at the Nike Cross Nationals. If you have time, check out this article Adam wrote two years ago on advice he would give a new high school coach.
Patrick Wales-Dinan is an integral part of the Boulder Running Camps, during which this video was shot. He’s the distance coach at Long Beach State (NCAA Division I) and he has also coached at Duke and Williams College (NCAA Division III). In this video Patrick shares his thoughts on burnout, an important topic for serious high school runners as well as adult runners.
Jim Ryun, former world record holder in the mile gives us his thoughts on high school athletes attempting to break the four-minute mile.
I’m really lucky to have coaches like Mike Kerley of Stake Jesuit high school bring athletes all of the way from Houston to the Boulder Running Camps. He’s a creative coach and uses things like pool running to help his athletes run faster. But the proof is in the pudding – he has two young men under 9:10 in the 3,200m this year, both juniors. He had 25 boys break 5:00 in the 1,600m this year.
Coach Kerley runs a great program and you can learn a great deal from the following video.
Bottom line is that this is a great example that All Roads Lead to Rome.
The first thing we need to acknowledge is that in training athletes to become the best runners they can be there are “Many Roads to Rome.” That said, I’m a firm believer that runners should do non-running exercises if they want to to run faster. If you improve your General Strength and Mobility (GSM) you can reduce the chance of injury, and when you reduce injuries you’ll maintain consistency in your training, not missing days, weeks or months at a time. Consistency is one of the most important factors in racing to your potential.
So if you buy into the idea that you need to do non-running activities to reduce injury and maintain consistency in your training, the question becomes, “What non-running activities should I do?” For many runners this question is answered with “I need to get in the weight room, work on my core, and get strong.” That’s a not a bad idea, but it’s not my approach. The weight room has a place in distance running training, but I believe it comes after a progression of exercises and routines that can be done outside of the weight room. [Read more...]
I received the following comment on facebook after posting a video of a very challenging General Strength routine called Core H (video).
Great core work out. How much recovery time should a 15 year old take between workouts? The 15 year old has been training 6 days a week with his high school cross country team. He is not as advanced as the athlete on the video. His mile time is 6 minutes. Is she doing core work every day? Does your DVD have information on scheduling work outs to prevent over training?
The type of high school athlete described here should not be doing Core H, but rather should follow the Eight Week General Strength progression that I wrote for Running Times. It’s easy to follow – it’s broken into Hard Days and Easy Days, and is grouped into two week segments. [Read more...]
The goal of this blog is to help athletes run faster. It’s that simple. Most of the posts are educational and intended to help individuals and coaches broaden their training knowledge, then apply that knowledge to their unique training environment and training parameters.
Only a handful of the recommendations on this site fit all runners:
- Develop the aerobic metabolism.
- Run a weekly long run.
- Do the lunge matrix before every run/workout.
- Do some sort of General Strength and Mobility (GSM) after each run/workout.
Now we have a one more bullet point to add to that list:
- Active Isolated Flexibility as a daily training element.
Had I learned this system that helps prevent injury and helps runners gain symmetry (anterior chain to posterior chain, left side to right side) I would have shared this years earlier. Better late than never.
In the coming days I’m going to be sharing what I’ve learned in the last couple of months as I produced a DVD called Flexibility for Runners, which features Phil Wharton. There is no doubt in my mind that if you’re an athlete and you want to run faster, you need to incorporate this work into your training. If you’re a coach who is working daily to help athletes run faster then you need to not only learn the Active Isolated Flexibility exercises, you also need to learn how to teach them to your athletes. This system is simple, once you understand it, and in just a few weeks you’ll see significant gains in flexibility, gains that you won’t see with static stretching.
For those of you who have been coming to the site hoping for a new post, Thank You for your patience. The DVD has consumed much of my time and now that it’s finished I look forward to posting more frequently in the coming weeks.