... ... Strength & Conditioning - Mile27

Strength & Conditioning

 

DYNAMIC STRENGTH AND CONDITIONING PROGRAM FOR RUNNERS
Unlike anything else on the market today Mile 27 delivers a strength training program that is TRULY RUNNING SPECIFIC.

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Running specific strength training

Running specific strength training

What makes the Mile 27 program different?

First of all instead of simply gathering a bunch of leg exercises and saying they are run specific what we have done is actually looked at the loads placed on the legs and core when we run and then designed exercises to improve the ability of the body to perform those movements under greater speed and load.

We know that for example to train the glutes to work effectively they should be stretched dynamically first as that’s what happens when you run. We also know that if your foot turns out on landing you minimise the time available for your glutes to load and therefore don’t make optimal use of those powerful glute muscles. Or maybe your knees roll in and your glutes have too much elasticity and don’t have the strength to drive your forward. Either way you need to train the glutes in a run specific manner to improve your running. The typical exercises like clams and bridges have none of the dynamic loading that occurs in running.

Mile 27 looks at what happens during running and creates specific exercises that have direct carry over benefit to running.

What is it?

The program contains 10 workouts that get progressively harder as your body adapts to the movements and loads placed on it. Most people will spend 2-3 weeks on each program before progressing to the next one.

Also included is a taper week and a recovery week. This allows you to fit in any major races you have and be fresh for the race as well as help speed up your recovery afterwards.

Each program contains video instructions of every exercise.

Is it suitable for everyone?

The program is designed for distance runners of any age and ability and provided you are injury free then you shouldn’t have any problems with the program. Some people will adapt quicker so will move through the program at a faster rate than others. You decide when you are ready to progress to the next workout (based on guidelines given in the video).

What if I have an injury?

As with any exercise program we recommend that you discuss with your doctor or health professional whether it is advisable to try this program. However the program starts very gently, initially developing muscular co-ordination in run specific movements, so provided none of the exercises cause pain many runners with injuries have been able to do the majority of the program, allowing them to maintain muscle strength and speeding up their recovery.

How long does it take?

The workouts range from 15 minutes to 30-40 minutes and it’s recommended you perform them 1-2 times per week. You have control over how many sets and repetitions you do so it is possible to make the program shorter or longer as suits you. We get that you’d rather be out running, but you have recognised strength is something you need to work on, so we have kept the program length at approximately 40 minutes maximum per session.

Will it make my legs sore and effect my running?

You are a runner – we get that – so are we and the last thing you want is to do this great strength program and then be too sore to run the next day. That’s not the aim at all. The program is designed to improve your running and reduce your risk of injury, hence it starts easy and gives you time for your legs to adapt, so all you should feel is an awareness you have done something but nothing that will effect your running. Of course we don’t recommend doing a hard speed or tempo session the day after a strength workout but if you fit it in with your recovery runs it will form an integral part of your training program.

Why should I do it?

Strength training has been shown to improve running economy, reduce the risk of injuries and improve performance so from that perspective alone it’s worth doing. Add to that the fact that over the age of 30 we start to lose muscle mass and also muscle elasticity which means we start slowing down. This can be prevented up until around the age of 60 with strength training. After the age of around 60 age does catch up but strength training slows the decline.

What equipment do I need?

A computer or smart phone to play the videos, some space to perform the exercise and a 2 litre bottle which we will use as a weight by filling it with water. No dumbbells, barbells or any other equipment is necessary.

How can you say it’s a strength program if we don’t use any weight?

The force exerted on a body is a product of mass and acceleration. Conventional strength training programs focus more on mass. But given that we are endurance athletes lifting heavy is not something we need to do. Keep in mind if we run at a cadence of 90 steps per minute then in a 2 hour run we are taking 10,800 steps, so does doing 10 reps to failure really make sense? One argument often used is lifting heavy will train our fast twitch muscle fibres and give us a better last 100m kick to the finish. Now I don’t know about you but with 100m to go my race is all but done and a sprint finish is going to make no difference. I’d rather train those fibres to give me more speed over the rest of the run.

Heavy weights has also shown to improve muscle elasticity – but we can do exactly the same thing by using low level plyometric exercises that are far more run specific.

When we want to make things harder we can use gravity and acceleration rather than mass to make it a more run specific load.

How much does it cost?
AUS$150 for the 10 workouts, plus taper program and recovery program – that’s $12.50 a workout.

I’m not going to throw in a free set of steak knives or add in some other books, videos etc make it sound like a more attractive deal!

This is a premium product that is the result of years of study and experience and is not offered by anyone anywhere else in the world.

If you are looking for a cheap exercise program that shows you how to do a few squats and lunges then there are plenty of other options online. If however you want a truly run specific strength and conditioning program, one that directly improves performance and reduces injury risk, one that is used by some of the top trail runners in the world then click on buy now.

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