I wrote a blog over on Runcation Travel about how to improve at trail running, including uphill and downhill technique, incorporating interval training, and how to train for trail running endurance for a Runcation. Check it out here.
🏃VARIETY🏃♀️ PART 2
“Without variation, there is no evolution,” said Percy Cerutty, the unconventional Australian coach of Herb Elliot (1960 Olympic Gold and WR in the 1500m and mile) and John Landy (1956 Olympic Bronze 1500m and WR), to name a few. The idea of breaking up a running routine with a supplemental exercise was a crucial component of Cerutty’s training philosophy.
Give one of his workouts a try to add some variety into your running routine. His hill running workouts were a variation of strength training workouts for runners. To recreate the workout, find a hill of a grade 1 or 2 in incline. The hill at Portsea, where his runners trained, was 80 feet of sand on a steep incline. Start with 20 minutes and work up to 30-45 minutes of continuous hill running. The uphills should be run hard, followed by a controlled descent before starting the hill again. The important thing to keep in mind is that the uphills are run at maximum effort to get the neuromuscular benefit of working on recruiting more fast twitch muscle fibers. Try incorporating it and supplementing it with some strength work during the conditioning and pre-competition period of training, but a variation is recommended during the height of your race season. Baker Beach sand ladder anyone??
Follow along on Instagram here for #InstaCoach October series on variety
Most of my coaching is spent with teams and individuals in person, but here’s to keeping the weekly dialogue going through the Instaweb with a monthly topic📱To kick off October we’re talking about...
Cross country and fall marathon season are in full swing, which has me thinking about the importance of variety in training. Regardless of what you’re training for, it’s important to vary up your training surfaces. Whether you’re training for the roads or the track, switching up the surfaces of your runs and workouts helps prevent overuse injuries (variety of surfaces ➡️ greater variety of muscle groups used) and keeps training feeling fresh by switching things up mentally. Plus, if you’re able to hit your splits on repeats on a dirt track as I watched @rudisha800m do here, the switch to all-weather will probably feel pretty good. 👌
Follow along for more #InstaCoach October tips on Instagram here
Check out Runcation.org for all the info!
I'm organizing a runcation in the Italian Dolomites this summer. Come explore these amazing mountains this August!
Thrilled to be included on the Spark blog as one of San Francisco's Top Fitness Teachers! Check out my profile on MoveWith.com/LizGill for my latest schedule of class offerings.