This guest post is contributed by Curb Ivanic, a self professed “running nerd”, strength and conditioning coach, and the creator of Core Running, a system which develops good running technique and form and which helps runners avoid injuries and improve their performance. You can find more about Curb on his website, his blog or on twitter as @curbivanic.
Exciting New Training Methods & Drills
I hope you’ve had a great summer and enjoyed lots of running in the sunshine and warm weather. It’s been a while since I’ve sent out a newsletter but don’t think I haven’t been busy. I’ve done a ton of research and tweaking the Core Running methodology since I want to keep learning and improving as a coach and educator.
Two areas that my research focussed on were the nervous system as it pertains to running training and mobility/flexibility. Both topics are intricately linked. Actually the nervous system is linked to everything. I’m fond of saying the nervous system is king when it comes to running (or any type of movement).
In a series of upcoming newsletters and videos I’m going to explain why and how your nervous system is of primary importance to run well and to stay injury free. With regards to flexibility and mobility, unless you know how to harness the nervous system any attempt at improving tightness or mobility limitations will fail.
Static stretching is basically useless and I’ve got the evidence to back this up. To help improve functional flexibility dynamic “stretching” is the way to go. But there’s one more key element that’s missing from most flexibility training programs – multi-planar movement.
One particularly important detail runners need to realize is that you move in more than one plane of motion. And even though running is predominately a forward motion (in the saggital plane), neglecting the other planes of motion (namely the tranverse and frontal planes or rotational and lateral in layman’s terms) in your training program can spell disaster in the long term.
Over the summer I’ve developed and now incorporated 3D running drills and 3D mobility drills into the Core Running methodology to train runners in more than one plane of motion.
Restricted motion in any of the three planes will affect the other two. But improving function in a multi-planar fashion will make your tissues that much more responsive and resilient.
This concept can apply to mobility/flexibility, strength, power, endurance or any other variable.
In effect what you’re doing when you incorporate 3D training into your program is training your body to move better in general. This makes you more efficient and running is all about efficiency. You want to use as little energy as you need, to move forward at the speed you want, to cover the distance you want.
I realize I’m pushing the envelope with these new techniques and strategies. And that’s a good thing. I think the running community is in the midst of a paradigm shift with all the attention that minimalist shoes, barefoot running and form training have gotten over the last couple of years.
Being a slave to the numbers (pace, mileage, heart rate, etc) may not always serve us. For most runners, running is a sport/activity of passion. We don’t do it to set records, win medals or to pay the bills. We do it because we love it. And when you can’t run because of injury, well that sucks! Not to mention it hurts!
The injury rates for runners remain high even though we have all this technology at our disposal so something has to change. I think it’s time for runners to rethink the way they train. And I want to be a part in leading that change.
So look forward to getting heaps of great new information coming your way over the next few weeks and months. And in case you’re intrigued…
Next Core Running Clinic starts Sept. 13
I’m really excited to announce the next Core Running clinic in Vancouver begins on September 13 and runs until November 1.
This clinic incorporates all the latest techniques I talked about above so if you’ve taken a clinic or camp before you’ll want to attend this one as it has a lot of new drills and training techniques to develop your running potential.
The clinic includes 3D mobilization drills, 3D run drills, technique exercises, speedwork and a strength training routine every session. You’ll develop good technique, strengthen your core, improve the spring in your running step and have fun doing it. This unique clinic features a workout like no other running clinic out there.
Full information and online registration at: Core Running Clinic.
Run healthy, run strong!
Curb Ivanic, MS, CSCS