faster beyond 40 - kinetic revolution · strength & conditioning essential part of training for...
TRANSCRIPT
FASTER BEYOND 40
JAMES DUNNE BSC (HONS) GSR
➤ Sports rehabilitation therapist with 10 years experience
➤ Special interest in running injuries
➤ Working with endurance athletes from beginner to pro
➤ Ex-pro rugby player turned runner
➤ Founder of Kinetic Revolution
➤ Creator of the Bulletproof Runners Programme
HOW DO WE BECOME FASTER RUNNERS?
DOES THIS SOUND FAMILIAR?
➤ You’re enjoying your running
➤ Step-up in volume, frequency or intensity
➤ Slight ache or niggle appears
➤ Can I run through this?
➤ Running makes it worse
➤ Rest. Physio. Frustration…
➤ Return to running too soon
➤ Recurrence of injury
➤ More rest from running…
INJURY KILLS CONSISTENT TRAINING
Injury rates in runners ~80%
Increasing with age?
Overuse injuries
Risk factors
Prevention is key
Early warnings
Injury management
Avoid the spiral
TRAINING ACHES VS INJURY
How can we tell the difference between a “par for the course” training ache, and the pain of early stage injury?
➤ Severity ➤ Irritability ➤ Nature
When to stop and take a few days off?
If you have to stop running, what then?
RUNNING AS YOU AGE…
➤ Reduced muscular strength and power
➤ Declining VO2 max
➤ Reduced tendon elasticity
➤ Increased body fat
➤ Reduced flexibility
➤ Declining bone density
➤ Increased recovery time required between sessions
➤ Less ‘margin for error’ in training!
American College of Sports Medicine
WHAT CHANGES?
STRENGTH & CONDITIONINGEssential part of training for all runners, even more so beyond 40. S&C helps to: ➤Maintain strength and power ➤Develop joint mobility and flexibility ➤Maintain bone density ➤Prevent running injuries
IN-SEASON
➤Little and often alongside full training plan
➤10-20mins 4-5 times weekly ➤Mostly bodyweight strength and mobility
OFF-SEASON
➤More intensive strength sessions ➤45-60mins 3 times weekly ➤Heavier compound movements
TRAINING PLAN STRUCTURE
➤ Warm-ups - particularly hips, ankles, low back - 5min routine here
➤ Cooling down post-session matters more now!
➤ Manage volume, intensity, frequency of sessions
➤ Lower run training load every 3rd-4th week
➤ 4-5 x 10-20min post-run S&C sessions per week
➤ Mobility and balance work only in taper periods
➤ Minimum 1 rest day weekly
EXAMPLE TRAINING WEEK
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Optional Cross-Training
5 x 1mile Intervals
Easy Pace 6 miles
Tempo Pace 4 miles
-ParkRun
5kmLong Run 10 miles
10-20min Post Run
S&C
10-20min Post Run
S&C
10-20min Post Run
S&C
10-20min Post Run
S&C
HALF MARATHON PLAN - WEEK 6
WEEKLY VOLUME - BACKING OFF EVERY 4TH WEEK
0
7
14
21
28
1 2 3 4 5 6 7 8 9 10 11 12
EXAMPLE 10-20 MINUTE S&C WORKOUTS
SESSION #1Hip Flexor & Quad Mobility [video]: 2 x (20 second static hold followed by 20 active reps) on each side Hamstring Mobility [video]: 2 x 10 each side
Glute Bridge with Abduction [video]: 2 x (10 x 5 second holds) Resistance Band Single Leg Squats [video]: 3 x 10 each leg Swiss Ball Hamstring Curl [video]: 3 x 20
EXAMPLE 10-20 MINUTE S&C WORKOUTS
SESSION #2Hip Flexor & Quad Mobility [video]: 2 x (20 second static hold followed by 20 active reps) on each side Adductor Mobility [video]: 2 x 10 each side
Resistance Band Crab Walk [video]: 3 x 30sec either direction Split Squat [video]: 3 x 10 each leg 30 degree Hamstring Bridge [video]: 2 x (10 x 5 second holds)
EXAMPLE 10-20 MINUTE S&C WORKOUTS
SESSION #3Hip Flexor & Quad Mobility [video]: 2 x (20 second static hold followed by 20 active reps) on each side Piriformis Mobility [video]: 2 x 30-60sec each side
Isometric Glute Med Hold [video]: 2 x 30sec hold each side Single Leg Squat [video]: 3 x 10 each leg Balance-Reach [video]: 3 x 15 each leg
Q&A
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