There’s a concept in PoseMethod of running called the “do nothing” concept. In fact, we used to joke that Nike should have said “Just Do Nothing” when talking about running. Says Dr. Romanov:
Gravity is a greater force than anything we can generate on our own, so we must learn to get out of the way and let gravity propel us forward while we preserve our energy for the simple act of pulling our foot from the ground.
Try to remember that the next time you take off sprinting in a WOD or race. This is why animals in the wild are generally in a resting state between chasing prey — they don’t train to run; they just let their bodies act they way nature intended.
Allowing movement means learning how to take out any extra and/or unnecessary acts as well as learning a new skill and releasing old habits.
How Do You “Relax” While Running?
The more comfortable I can be with allowing gravity to move me while I just “do nothing,” the more relaxed and comfortable running will be.
Being relaxed is another skill worth working on that will help you in all of your movements. Whether you are running all out in a WOD, racing, or just going for a tempo run, the less tension you hold the better.
But therein lies the question: How do you practice “relaxing”? By working on a few different components:
increasing your perception of how it feels to run correctly using skill drills
learning to use reflexive action of the muscles
As you develop your skills you will run faster and it will feel easier.
[I]f I only had time to practice one thing to really help me with relaxing during running, it would be to practice falling.
A proper warm-up is always a good place to start to make sure your joints are floppy before you begin your runs. How floppy? Picture yourself as a string puppet — that’s how loose you should be in order to allow movement. Even with your arms bent, your shoulders should be tension-free, and your quads should stay loose even while your knees bend. Stiff running is uncomfortable and will often lead to injury, but as with proper breathing, you want to practice how to stay loose when you are not right in the middle of a running WOD or a race.
Exercises and Drills to Practice
Developing Foot Strength
Strengthen your foundation (feet) and give the calves a break! My PT likes to tell people they have “pudding feet” — that is, they are walking around on a pile of mush and their poor calves and ankles take all of the punishment. Strength training your feet will allow your shins and calves to relax while also keeping your plantar strong. Add in some extra foot exercises twice a week by walking around barefoot on some rocks and/or grass or do towel pick-ups with your toes.
You want your forefoot to be strong so you can absorb your body weight on your foot during running.
If your calves are relaxed during your runs, they are able to do their job of providing elasticity to your run and acting as shock absorbers.
LV III – 10.16.14 Competition Programming
50 meters x 15, Rest is :30 - :60 between each
Mobility Weakness Work - spend 20:00 improving range of motion
"Optional" - Performance Upper Body Strength Programming
The community keeps you coming back! Check out our community at our FREE intro class this Saturday at 10:50 am!! Tag a friend who wants to try crossfit. #CrossfitRTP #Crossfit #DurhamNC #Community #TeamPlayer
Barbell for boobs.
Sunday, October 19 at 3:00pm
Deload week, will max next week.
Squat Clean and Jerk (5x5 @ 60%)
Touch and go
Speed and technique
Metcon (AMRAP - Reps)
12 min Amrap
box jump 24/20
Woohoo! These dumbbells now have clearly labelled homes and are also much easier to find to use. By our powers combined we can keep these organized! Jordan, Meg, and Perrin are the heroes responsible for this little project! #captainplanet
Check-In All competitors must check themselves in to sign our waiver, get your competitor number, and collect your athlete bag. We will have check-in at CrossFit King of Prussia on FRIDAY from 5:30-6:30PM as well as on Saturday from 7:00-8:00AM. There will...
***Attention: Vida and Michael Cox, the 5pm crew misses you and demands you show your face!*** For every class that you miss from this post till the end of the year, the 5pm class will do 1 extra burpee. This starts tomorrow.
We supplement our eating typically because we are nutrient deprived. What about preventative supplementation? We know protein is the building block of life and in effect should get that intake of protein post wod but here's something to consider:
In the year 2014, 232,670 women will be diagnosed with breast cancer and nearly 40,000 women will lose their life to the disease. Breast cancer is both the second most common cancer found in women and the “second leading cause of death in women,” states the American Cancer Society. Thankfully, these…
Kipping HSPU Movement ProgressionPosted by Brenden Butler on Wednesday, October 15, 2014 10:10 amThe HSPU is an essential part of CrossFit competition. Performing a strict HSPU is mostly about strength, but the kipping HSPU is really about understanding body positions. Here is a simple skill progres…
If you’re looking for some guidance on what to eat, need a refresher, like to nerd out on nutrition, or just like the sound of my voice, I’m going to be running a 45-minute nutrition workshop in the office at the gym next Wednesday (10/15/14) at 6:15 pm.