This week has been a long one for us here at WhatNot Health Coach, however I still wanted to get something out that I have been working on, I know most of my posts/articles I write are about nutrition, so lets change it up…I want to examine the importance of an integrated training model for a runner. As a runner, I know most do not follow a plan except to put on the shoes and run, however, training outside of running is necessary to build a more runficency (cadence, stance time and stride length into a proprietary measure) as you need to focus on other areas then just the legs. And for optimal performance a runner also needs to work on their abs and arms, as well as their legs. 

The NASM model consists of working on flexibility, cardiorespiratory, core, balance, reactivity, speed, agility, quickness and strength training. This is highly important for a runner as you need all of these to continue improvement.  Improvement can be but not limited to, improved flexibility, better balance, enhanced endurance, improved speed, agility, quickness, greater strength, and more power.

Flexibility is the normal extension of all soft tissue to allow optimal range of motion in a joint. This is important as it allows the runner to change stride without issues or injury.  Cardiorespiratory training goals are to reduce cardiovascular risk, assist in weight management, improve performance in work, life, and sports, as well as to reduce mental anxiety.  This training is essential as running can become a mental game,  depending on distance and training, you need to maintain a constant weight, and mentally prepare yourself so you do not “hit the wall.” Running also decreases anxiety (at least me personally), as you release your anxieties during a run. 

Core training helps with optimal movement, to improve on running, core training is essential. Running for over 20 years now, you don’t realize when you move your legs you move your core. It’s best to keep this in shape with exercises such as crunches and floor bridges. Then there is the Balance training that teaches your body how to find the right muscle at the right time.  This is essential for the runner as it could prevent injuries for example to the knee or hamstring.

Next there is the reactive training, this training teaches your body how to respond to demands placed on the body. For a runner, this helps as you don’t know what will be placed in your path during a race or during training. After running 26.2 miles you would think a marathoner would not sprint when  seeing the finish line, but sometimes there is a reaction of finishing, that a person could potentially sprint at the finish. 

Finally there is the Speed (SAQ) Training, this is most definitely important to the runner to gain speed and momentum in training and/or for races. Proper weekly speed training (based on plans), will help increase the speed of a runner.

References

McGill, E. A., & Montel, I. (2017). NASM essentials of personal fitness training (Fifth ed.). Burlington, MA: Jones & Bartlett Learning.

Metrics. (n.d.). Retrieved January 31, 2017, from http://www.milestonepod.com/explore/metrics

Dintiman, G. B., & Ward, R. D. (2009). Encyclopedia of sports speed: improving playing speed for sports competition. Kill Devil Hills, NC: National Association of Speed and Explosion.