Tag Archives: running stairs

Kick it Up a Notch with Resisted Running

22 Jun

running_stairs[1]Resisted running/sprinting is a great way to develop speed and agility.  Methods of resistance may include gravity (running up hills or stairs) or overloading (parachute or weighted sled).  When running with resistance, it is important that the athlete maintains proper running mechanics, in order to improve speed-strength and stride length.

Generally, a 10% increase in external resistance is adequate, since loads of greater than 10% may have a detrimental effect on overall technique (dependent on the athlete).  You don’t want the athlete to slow down and “muscle through” each stride.  Ideally, you want the athlete to maintain explosive arm and knee punching action, andexplosive leg drive off the ground.

Gravity Resistance

Running up hills or stadium stairs will definitely increase the intensity level of your workout.  It will also benefit your speed, strength, agility, and cardiovascular fitness.  And you don’t necessarily need to find a hill.  An area with a grade of as little as 5-10% will do.  For stadium stairs, check out your local high school football facility.

Overload Resistance

If you have access to a parachute or weighted sled,  I would encourage you to try them (run against the wind with a parachute).  You won’t need to run long distances.  40-50 yard sprints are adequate for parachute running, and 15-20 yard bursts are sufficient for the weighted sled.

As with other modes of high-intensity training, allow adequate rest intervals between sets.

Get STRONGER, Get FASTER!

Your thoughts?

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Take the (Stadium) Stairs

29 Jun

running_stairs[1]Get to your local high school stadium and hit the bleachers to build a stronger, more powerful lower half.

The “stadium stairs” workout is a great way to strengthen glutes, quads, and hamstrings, and can lead to performance improvements on even ground.

When you run the stadium stairs, you have to assume a forward-leaning position and drive your feet down and back.  That’s the same technique you need to run fast on flat land, so it’s an ideal way to improve your speed and acceleration.

Sprinting stairs is also a fun and challenging way to burn calories and fat.

You can increase the challenge and intensity of your workout by adding the following variations:

  • Sprint up every other step
  • Skip
  • Hop (both feet)
  • Hop (one foot)
  • High Knees
  • Lateral shuffle
  • Lunge

Walk or jog down the stairs for a little rest and recovery between sets.

Get STRONGER, Get FASTER!

Your thoughts?

Kick it Up a Notch with Resisted Running

10 May

running_stairs[1]Resisted running/sprinting is a great way to develop speed and agility.  Methods of resistance may include gravity (running up hills or stairs) or overloading (parachute or weighted sled).  When running with resistance, it is important that the athlete maintains proper running mechanics, in order to improve speed-strength and stride length.

Generally, a 10% increase in external resistance is adequate, since loads of greater than 10% may have a detrimental effect on overall technique (dependent on the athlete).  You don’t want the athlete to slow down and “muscle through” each stride.  Ideally, you want the athlete to maintain explosive arm and knee punching action, and explosive leg drive off the ground.

Gravity Resistance

Running up hills or stadium stairs will definitely increase the intensity level of your workout.  It will also benefit your speed, strength, agility, and cardiovascular fitness.  And you don’t necessarily need to find a hill.  An area with a grade of as little as 5-10% will do.  For stadium stairs, check out your local high school football facility.

Overload Resistance

If you have access to a parachute or weighted sled,  I would encourage you to try them (run against the wind with a parachute).  You won’t need to run long distances.  40-50 yard sprints are adequate for parachute running, and 15-20 yard bursts are sufficient for the weighted sled.

As with other modes of high-intensity training, allow adequate rest intervals between sets.

Get STRONGER, Get FASTER!

Your thoughts?

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