Hero WOD Shawn - Wednesday, Aug 9/17
Running with Technique
Between the popularity of movements like minimalism and Chi Running, more people than ever are trying to fix their running form in the hope of eliminating injuries and getting faster. Each school of running form has its converts who swear it’s the miracle cure. Experts say there’s not enough research to definitively say that any of these methods prevent—or cause—injuries. One thing is for sure: Try to make a radical change to your form suddenly, without giving your body a chance to adjust, and you’ll end up injured. So how do you determine whether your form needs fixing? At Indestri we believe in the pose running technique, we believe that this is the best way for you to maximize your running potential.
That being said,
Progressions:
We do need you to progress into Pose running and we do not expect you to make a radical change in your running style. We teach that you run with form until it breaks down, at that point you can slow to a jog, walk or run with your original technique. once you recover start trying to Pose run again and work until your form breaks down. Running like anything else is a skill and needs to be practiced and perfected.
Helpful hints:
- Maintain a short, quick stride. Do not try to lengthen your stride; avoid reaching forward with your foot, which can lead to overstriding and will set you up for injury.
- Keep your knee in line. Make sure your foot strikes under your knee, not in front of it, which can lead to injury. I make sure the forefoot hits the ground first, as long as your foot is not in front of your knee. This is especially important when running downhill.
- Pull up and off. Focus on pulling up and off the ground falling forward.
- Watch your elbows. Keep your elbows bent at 90 degrees or less.
- Work your core. When starting a running program, it is also a great time to start working on your core strength, particularly your glutes and abdominal muscles. A strong core makes it easier to stay upright—even when you’re tired—and avoid leaning vs falling too far forward from your hip, which can lead to injury
Practice, Practice and PracticeStouty
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Wednesday August 9, 2017
Focus:
Warm up.
Hero WOD: 45 mins
"Shawn"U.S. Army Captain Shawn G. Hogan, of Salem, New Hampshire, died Oct. 17, 2012. The 28-year-old was fatally injured in a training exercise at Land Between the Lakes National Recreation Area in Golden Pond, Kentucky. He was assigned to Company B, 4th Battalion, 5th Special Forces Group (Airborne) in Fort Campbell. Hogan is survived by his parents, Richard and Jean; and sister, Nicole.For time:Run 5 milesRun in 5-minute intervals, stopping after each to perform 50 squats and 50 push-ups before beginning the next 5-minute run interval until 5 miles is complete.Lvl 2 FitnessFor time:Run 5 milesRun in 5-minute intervals, stopping after each to perform 25 squats and 25 push-ups before beginning the next 5-minute run interval until 5 miles is complete.Lvl 1 TechniqueFor time:Run 3 milesRun in 5-minute intervals, stopping after each to perform 25 squats and 25 push-ups before beginning the next 5-minute run interval until 5 miles is complete.
Cash Out:
Mobility.Check back each night at 8pm for the next days WOD.
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