They can because they think they can. Virgil

The RUN4URLIFE group I train ran 12 miles yesterday. Peak mileage for the program, woohoo! Seeing this group progress has been awesome, most have never ran, let alone do a progressive training program before and it’s great to see them achieve so much. This has also been the most I have ran.  Reading POSE running method and Chi running has helped tremendously to establish optimal running form. The psychological aspect of training for endurance is CRAZY, you really have to believe you can to get your body to move for 2+ hours.

The average person steps 1500 times per mile of running, with impact anywhere from 2-5 times your body-weight per leg. Its no wonder 80% of runner’s get injured and they accept it as part of the sport. It doesn’t have to be, learning proper running form and practicing it is VITAL. In addition to using the foam roller or massage, stretching key spots and establishing a strength program is key. Not just any strength program, one that includes squats, lunges and 1 leg squat progressions. We are using one leg at a time while standing during running, so we need to train the same way. Leg presses, leg extensions, and even back squats won’t prepare you for high mileage running. In addition the strength program should have a elastic (plyometric) component. Most people are afraid to jump because they have “bad knees” or a”bad back.” Then why are you running?!! If you can run, you SHOULD be able to squat, jump, lunge and balance or injury is around the corner.  The Max-Out program I am putting together will include this as well as the key ingredients to any athlete of: core, mobility and SMR training. More isn’t always better, you don’t just have to train hard, you ALSO have to train SMART, which usually has to do more with recovery and what you aren’t doing.

Check out this elasticity: Sergio Box Jump from Sergio on Vimeo.

They can because they think they can. Virgil


About MaxOut Performance Fitness
Sergio Maldonado is a Sports Performance and Fitness Coach in the San Francisco Bay Area. He strives to be the best at what he does through training, professional development courses, and practice. The purpose of this blog is to get out some of the knowledge that he obtains to better help others in their pursuits towards fitness and a better life.

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