Zeal Endurance Coaching, Boulder, CO Videos
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Two things here: 1) Grip strength is a key predictor of overall lifespan (how long you live) and healthspan (how healthy of a lifespan you live). Sounds like an arbitrary metric but the neuromuscular system deteriorates over time if it goes unused, resulting in muscle atrophy, weakness, and an increase risk of falls and other comorbidities. Loss of fine motor control in the hands and feet can have devastating effects on a person’s ability to independently care for him/her/their self. Any time you are holding weights in your hands (or supporting your bodyweight like this exercise), you’re training grip strength. 2) The strength of the lats (latissimus dorsi muscles) is a highly underrated and overlooked aspect of pelvic stability in a runner’s gait. Since one of its attachment points is on the iliac crests of both pelvic bones, the lats can influence the way the pelvis rotates as you walk and run. It works in concert with the contralateral (opposite side) glute muscles as part of the posterior oblique sling, which is a major contributor to trunk stabilization during the gait cycle. If the lats are weak and/or restricted, it can lead to excessive anterior pelvic tilt which unloads the glutes and puts stress/compression through the lumbar spine (lower back)…both of which can lead to a slew of lower body injuries if left unaddressed. This assisted pull-up exercise is a nice way of training both grip strength and lat strength. @mfvalicek26 is demonstrating beautifully.👌We are using a round/ball hold to challenge the hand muscles a bit more and the wider your hand placement, the more lay engagement you can get from this movement. Give it a try with a resistance band wrapped under one knee to help you perform more reps of the movement with perfect form 💪🏼🙌🏻🏋️
Skipping is one of my absolute favorite tools to use as part of an athlete’s warmup routine, regardless of the type of run that follows. A few reasons I like these loose, unstructured skips shown above among other types of skipping: ✅Open up joint range of motion in a run-specific pattern ✅Teach quick ground contacts and proper landing mechanics ✅Feel loose and springy ✅Foster rhythm, which is essential for efficient running ✅Warm the muscle fibers up from slow twitch (as above) progressing to fast twitch (power skipping variations) ✅Induce happiness (this is anecdotal data but I’ve observed that skipping makes people smile, maybe because it’s reminiscent of being a bouncy kid ✅Skipping is fun, try it!
Crew looked super strong on a tough hill sprint session today: 2 X [10 X 15” @ 95% Effort] (45” recovery, 3’ btwn sets) 👌🏃♀️💪🏼🏃🏽♂️ I use this type of hill session to teach proper run form, especially with fatigue, as well as build leg strength and overall capacity as it is a *very* aerobic. The break between sets helps clear some lactate so we don’t get into a hole on the back half where form would start to break down. #formfirst
8 days out from the longest race of his life (100K) and we are still reinforcing the proper muscle patterning. This has been an ongoing focus of Tom’s strength and run training after years of developing poor biomechanics and compensatory patterns, especially after his bike crash a few years ago. We have put a lot of attention on hip extension and his backside mechanics which leads into more effective and efficient ground contact. Tom will take upwards of 112,000 steps over the course of this 100K race and we can’t afford a breakdown in biomechanics. The details matter. 💪🏼🏃
Sometimes we go uphill. Sometimes we go downhill. And sometimes we do both. 😁🏃♂️🏃♀️💪🏼 📈Uphill running is great for building overall leg strength and, indirectly, speed. 📉Downhill running is useful for training leg speed/turnover and building durability. Both types of running contribute a great deal of intensity to an athlete’s overall workload, so they should be implemented carefully and strategically with appropriate prescription based on training age and fitness level. Running uphill and/or [especially] downhill with improper or sloppy technique can lead to injury, so having a coach to watch your form is recommended before attempting on your own. Most of athletes you see in this video are training for the #leadvilleheavyhalf which will require both uphill strength and downhill durability. We have been building up for months in order to prepare for the unique demands of racing long, on trail, and at altitude. 4.5 weeks to go 🙌🏻