I have a very special treat for you today! The past few months I have become friends with a professional athlete named Jessi Stensland. If you follow triathlons at all, you certainly know her name. She contacted me when she was in town a couple months ago as she was touring the country teaching her workshops teaching average joes like you and me how to run better and how core strength plays a huge role in performance and health of the body.
She has worked with the highest level sports performance coaches in the world and knows more about the body than I probably ever will in my lifetime. Check out this video we did at one of my bootcamps and learn how you can become more aware of your core and posture.
Here is an email I received from Jessi, I highly recommend going if you like to run:
Touching base – Madison MovementU workshops are coming up next weekend, March 27-28th. GOT RUNNERS?? Saturday is perfect eye opener – 12-5pm – about the body and running form. It’s been amazing to see people of all levels blown away about how much they DON’T know about running form and how to put into play some pretty basic principles to take so much stress off their body and mind – when training for running and triathlon…As I mentioned when we met – the way the workshops are designed – they are super complimentary to the efforts of trainers and coaches as they empower athletes w/ a better understanding of their body and the relating all their hard work in the gym directly to their swim, bike, and run efficiency and injury resistance.
Saturday’s half day workshop is focused on movement/lecture and running form and function. Sunday’s full day event is the same but finishes up with swim, bike and recovery techniques in the second half. All details are online at www.movementu.com.
Anyone you know who’s training for a running race, triathlon, or thinking about it – and you feel they could benefit – let em know.
Save $30 when you register for the full day event with code: DUSTINMAHERFITNESS
Check out this video that will help you find your inner core and improve posture!
If you have a question about running, post a comment in the box below and I will try to get Jesse to respond to you currently.
Also I got Jessi to give away a FREE pass to this great event, so write down in the box below why you would like to go learn from the best, and I will be selecting a winner tomorrow.
I don’t want people to get stuck on numbers so much as intensity… there are no right or wrong ways to do these. Here are some general guidelines. Starting out a 3:1 rest to work ratio is appropriate. As you get more fit, lower it to 1:1 work to rest ratio. It doesn’t matter what mode of exercise you use… you could lay on your back on the ground and kick and punch, like a kid having a temper tantrum. It doesn’t matter, as long as at the end of the given work interval, you are COMPLETELY exhausted. If you could have continued another 30 seconds at a given intensity, it was too easy.
Interval Variation I: StandardThe following is a typical interval workout. You alternate the same period of low intensity with the same period of higher intensity.
1. 3 – 5 minutes warmup (light jog, low intensity, gradually increasing at the end of the warmup period)
2. 1 minute moderate or high intensity followed by 1 minute low intensity (repeat 6 – 8 times)
3. 3 – 5 minutes cooldown (light jog, low intensity, gradually decreasing by the end of the cooldown period)
This pyramid structure allows you to start with short bursts of speed, and then you’ll peak at the longest surge of energy in the middle of your workout before coming back down.
1. 3 – 5 minutes warmup
2. 30 seconds high intensity, 1 minute low intensity
3. 45 seconds high intensity, 1 minute low intensity
4. 60 seconds high intensity, 1 minute low intensity
5. 90 seconds high intensity, 1 minute low intensity
6. 60 seconds high intensity, 1 minute low intensity
7. 45 seconds high intensity, 1 minute low intensity
8. 30 seconds high intensity
9. 3 – 5 minutes cooldown
Interval Variation III: Sports ConditioningSports are unpredictable. This interval simulates some of that unpredictability by having you doing different times and different intensities. You can mix and match the orders and repetitions as much as you want. Rest longer after the periods in which you use the most energy.
1. 3 – 5 minutes warmup
2. 2 minutes moderate or high intensity followed by 2 minutes low intensity (repeat once
3. 30 seconds high intensity followed by 30 seconds low intensity (repeat four times)
4. 60-yard sprints (or 10 seconds if not running) followed by 90 seconds rest (repeat 6 – 10 times)
5. 3 – 5 minutes cooldown
In conclusion, beginners should rest for longer periods of time but still work at a high intensity. Intensity is all relative to the individual, so go more based off of heart rate max and perceived exertion, then specific speeds and inclines on a treadmill.
I would love to hear your feedback and questions about burst training. Try these workouts out and let me know how they go!
