Trail Running Monday June 13th

She- Women, Men Crushers, Trail running group
Yahoo – summer is here and dirt is emerging – time to hit the trails…
What: the first workout will set the foundation for the rest of the session.
Where: Soccer Fields on Soaring Way, Truckee
When: 6:30-7:30 am, Monday, June 13
Please RSVP on facebook or

Much of the time will focus on…introducing foundational habits to include…

·         Running Posture
o   Pillar - foundation of kinetic linking – coordination and stability between
hips, trunk and scapula
§  Lacking pillar strength = inefficient movement; energy leaks; compensations
that potentially contribute to injuries

·         Neutral spine
o   Explanation
o   Understanding how relates to running
o   Examples of a dynamic core exercise – that engage and challenge – mobility,
stability, coordination, balance and fire neural system
o   Train it, become aware, make it reflexive.

·         Movement Prep – dynamic multi-joint, multi-plane exercises to warm-up,
elongate stimulate muscles  = more quality actual running time.
o   Mini- bands – glute activation

·         Strength – precursor to future session plyometrics which improve
muscle elasticity – muscles ability to store and effectively and powerfully
release energy
o   Key training element for endurance athletes
o   Single leg stability squats- basis for solid hip, knee, toe alignment,
o   Set and drop – double and single legs

·         Overview of push vs pull run technique and drills, as well as
o   Posture - Stand tall, neutral spine, hips flex and extend
o   Arm drive
o   Breathing
o   Wall drills – for technique and specific strength

·         Workout
o   Put it all together –remaining time of the workout -  run focus on posture,
breathing and efficient technique ( make the absolute technique terms – relative
to you and your individual biomechanics)

o   Every three minute perform a 10 sec pick-up
o   Feel fluidity, rhythm and smoothness vs dissecting elements of technique.

Please feel free to share the outlines of our workouts with others who might be
interested in joining us. I would also like to invite you to share comments
regarding the training group on facebook and twitter

For those of you who have not visited and filled out the client
questionnaire this year – if you would please take time to do so – it would be
appreciated. And please print the waiver/release, located on the website, and
bring to the first workout. Both documents available on the contact us page. Fyi
– two waivers – please complete general vs cycling.

Smiles- See you on the trails