Practice the pull: When you re-start the run, pull aggressively, reminding your body that this is now the new movement.
Switching from an overhead squat to a run requires you to go from a steady, balanced movement straight to an unbalanced movement. Holding a barbell over your head requires focus, balance, precision and midline stability. Similarly, in running you want to fall (unbalance), a skill that also demands focus, precision and midline stability. Practicing falling into a wall in your Pose position is essential so that it becomes a regular pattern for your body. Also, hollow rocks, boats and flags are integral core practices for being able to hold both the running Pose and all strength movements. (You can find examples of these and more core practices in BMack’s book PowerSpeedEndurance.)
As you move into the run, make sure you are pulling quickly so you can get to your normal cadence and avoid those heavy feet.
Running to Strength Movement
When transitioning from the run to a strength movement such as a pull-up, go right into the movement. Once you begin the movement, relax your breathing. While that may sound counterintuitive, you will be able to transition easier into the movement as your body regulates itself from the run. When you re-start the run, pull aggressively, reminding your body that this is now the new movement. Pick one leg and pull it a little higher, then the other — this way you can get right back into the run, pick up the cadence, and fall to move faster.
Biking to Running
Skill training: [S]et up a transition area and practice running to pull-ups or burpees, thus learning how to switch to a different movement and keep up the skill.
When you train for a triathlon, transition training is a big part of the training. You set up your area just as it will be in the race and you practice getting off your bike and running so your body will know what to do on race day. You can do the same in skill training for WODs: set up a transition area and practice running to pull-ups or burpees, thus learning how to switch to a different movement and keep up the skill.
Specifically for moving from biking to running, the ideal is to maintain the same high cadence from the bike ride into the run, pulling in similar fashion.
Now when you walk into the box and see “Nancy” or “Helen” on the board, you will smile knowing you have done your skill work and can take these girls on!
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