I wanted to take a minute and talk about our running treadmills. At first glance they may appear as industrial versions of their more familiar health club brethren, not so….And the “they’re really fast, and really high” description bestowed upon them by first time viewers is far too narrow.
Their specifications allow for higher speeds, and higher inclines than anything else out there, true.
Still this is not the source of their importance to us. They are for us an invaluable training tool for athletes. They bring to us a controlled teaching environment for a dynamic, whole body, motion. We are able to teach, correct, coach, and cue, right next to an athlete as they work. Feedback is the name of the game and the real power here is that it is instant. Visual feedback happens both during the run, and after via a delayed capture on film. Audible feedback occurs as we coach the athletes and speak to them. Tactile feedback occurs as we can help to correct form and position directly through manipulation. And lastly the athlete-instructor feedback that occurs as an athlete responds to any and all cues from the coach. Again the power is on the fly feedback to the athlete.
Why do we use the treadmills? Glad you asked…We use the treadmills to train from “the center out”. One of the most unifying weaknesses across athletes is hip girdle strength. Be it a young athlete who hasn’t developed the strength yet, or a seasoned athlete who has developed an imbalance, a lack of flexibility, or compensation patterns, the treadmill is the most effective way for us to train the hip girdle. Coming back to “train like we play” the treadmill trains us through running, and we have evolved to be runners, so we train the motion. By training the motion in this controlled environment we achieve increased flexibility and dynamic strength by incrementally increasing required output from the athlete through ranges of motion and power produced. The result is the ability to put power into the ground in a game speed situation; translation….on field/in game performance.
Keep checking back as we write about more specific workouts and mechanics of running on the treadmill.
Stretching is one of the most often neglected and misunderstood components of athletic well-being and training. When? How much? How long? What kind? These are all questions about it that need to be asked by the athlete and then thought through with their trainer or coach. The short answer is there’s no “right” answer for everyone. At a base level a dynamic warm up that prepares your body for movement is a must. Anywhere from 5-10 minutes of continuous activity involving all the major muscle groups and moving through their relevant ranges of motion is suggested. Good rules of thumb are breaking a sweat, elevating heart rate, and a moderate workload. This allows our muscles and body to physiologically prepare for the load of training by pushing blood to our muscles and beginning the engagement of our energy delivery systems. Secondly, it serves as a great diagnostic tool for us pre-workout. We can watch for areas of tightness, joint pain or tenderness, or delayed response from a prior workout (I’m still recovering from the last workout). Body awareness is the goal and a hallmark of every athlete dedicated to moving their potential forward.
The goals of stretching are to increase, and maintain, ranges of motion for the muscles and joints. Flexibility is KEY. If our muscle can deliver a certain force through a range of motion the result is an amount of work done. Increasing that range of motion and keeping force constant increases the amount of work done. Flexibility contributes to performance!!! Being loose is enormously important as one of our biggest inhibitors can be our own muscles. Example, I can’t raise my knee higher during a sprint because I have extremely tight hips or hamstrings. In this example the knee can’t rise to full height and therefore the muscle has to contract through a decreased range of motion in the extension motion which results in a slower overall speed or decreased ability to deliver force into the ground. Maximum potential can’t be achieved if your own muscles are fighting against each other before dealing with the stresses of the motion being performed.
The body is a fluid and constantly adjusting system affected by health, mood, hydration, and many other factors. Our lifestyles of recent which involve sitting, and driving, and working in a chair, predispose us to limited ranges of motion because……..WE DON’T MOVE!! Flexibility has to be worked on and achieved so that the body can perform in the multi-plane requirement of motion that is athletics.
So the take away is remember to stretch!! Do not ignore it and at the very least stretch post workout. Always stretch when you’re warm. Get moving and limber, and then perform your stretching routine. Also remember that resistance training and watching your FORM is an excellent way to promote functional flexibility (attained when you ask the body to perform a task under load through incrementally increased ranges of motion ex. dead-lift from floor, squat with weight.
