NEW CLINIC: TOTT T-TEAM CIRCUIT TRAINING #injuryfreerunning

 

INDOOR GYM CIRCUIT TRAINING FOR INJURY FREE RUNNING

Date: Friday, Sept. 5 to Friday, Nov. 7, 2014 (10 weeks)

 Time: 6:00 to 6:30 a.m.

 Location: Velocity Sports Rehab Centre

                   167 Lakeshore Rd. West

                    south-east corner of Lakeshore & Mississauga Rds. in Port Credit

                    905-891-1999

 Content: a 12-station circuit training programme

               – each station focuses on a different part of the body, developing power, endurance, speed, agility and full core

               – 30 seconds of maximum effort at each station

               – no rest between stations

               – a short water break between circuits

               – use of equipment, your own body weight and a mix of both

               – goal is to complete a minimum of 3 circuits in 30 minutes, working our way to the goal over10 weeks

               – also, we will attempt to increase the volume of effort at each station whilst maintaining safe, efficient technique

Leader: Coach Jeff Stapleton

             – creator & designer of the T-Team

             – MSc. Exercise Physiology

             – Level III NCCP certified coach

             – President – TOTT

Cost: $125.00 per person payable via Interac on-line email money transfer, cash or cheque payable to Jeff Stapleton

Space is limited. Register early to avoid disappointment. This is your opportunity to train with the best to become your best!!

email coach@naturalrunning.ca for details

Explosive Power Drills for #InjuryFreeRunning #Barefoot

As part of my training program for injury-free, efficient barefoot running preparation, I incorporate a series of explosive power drills.

These are done either in the gym we use as a training base or the infield of a local track during amenable weather conditions. The format is as follows:

• a 5-10 minute total body warm-up
• a 5 to 10 minute series of barefoot cadence drills to activate the feet, calves, hams, quads and gluts for the upcoming intense drills
• 30 to 60 seconds per drill (depending on fitness level) with not more than 5 to 10 seconds recovery between drills

• 2 to 4 sets of the full circuit (again depending on level of fitness)
• 1 to 2 sessions of the drills per week during lower mileage weeks with 1 session per week during higher mileage weeks
• full session done barefoot

One of the explosive power circuits (done from a standing start) that I incorporate is as follows:

1. ankle jumps (get as high off the ground as possible and point the toes to the ground)
2. 2-legged jumps (get as high off the ground as possible only bending slightly at the knees on impact and immediately exploding into the air again)
3. squat jumps ( bend knees to 100 degrees and immediately explode off the ground. Land in same bent knee position and repeat)
4. squat hold jumps (bend knees to 90 degrees, hold for 5 seconds, then explode to maximum height straight up. Land with bent knees and hold for 5 count again before repeating)
5. forward lunge jumps (explode into the air extending the legs in a lunge position. Land with bent knees lightly and explode off the ground again, this time extending the other leg forward. Repeat quickly)
6. skip jumps (mimic a skipping action with ultra-high knee lifts, landing lightly with bent knee)

Incorporating these into your regular training regime will not only improve your power endurance but will strengthen the feet to safely propel you when running – whether it’s barefoot, shod in minimalist footwear or ‘coffins’ (regular, heavily cushioned shoes). The results are consistently positive for all of those who train with me and Team Over The Top.

See my latest video for a full Barefoot Gym Session:  http://youtu.be/WnSH29Z8hKI

coach Jeff

JOIN COACH JEFF for an upcoming clinic and enjoy #InjuryFreeRunning!

http://www.naturalrunning.ca

Drills to Toughen Feet for #Barefoot #Running #InjuryFreeRunning

Short of singeing the soles of your feet on hot asphalt (believe it or not, some of my friends did this when they were kids to get ready for a summer of barefoot activity!), there are drills that, if done regularly, will prepare your feet for the rigors of barefoot running. They are as follows:
* find a gravel, stone-laden or roughed up asphalt (not hot!) path and gently run the soles of your feet over the surface repeatedly for 5 to 10 minutes daily until you have peeled off the ‘soft’ exterior skin & built up a rough layer of skin

* go barefoot as often & long as possible during your day on any & all surfaces

* do all off-road exercises (plyometrics, free weights, aerobic machines barefoot where permitted)

* graduate to runs of 250 to 1000 metres on rough surfaces with no breaks

* intersperse these with short running efforts on uneven trails, river rock, creek beds etc.

You will automatically brace your core, land lighter vs. the downward pull of gravity, cushion your feet, curl your mid-arch to lessen the pain from hitting sharp objects…and run absolutely injury-free (with the exception of the odd scrape or cut on your foot sole!). This is a minor price to pay for safe, efficient running.

Coach Jeff

JOIN COACH JEFF for #InjuryFreeRunning in an upcoming clinic!

http://www.naturalrunning.ca

#Barefoot Coach assists injured #Runners Around the World

With each passing week, especially over the past year, I have been getting phone calls and e-mails from injured runners desperate for help.

These are adults who are new to running, adults who are ‘veteran’ runners and parents of youngsters who WANT to run but get no specific coaching in school or at their track club as to HOW to run safely.

Interestingly, they want to know about the merits of running barefoot.

Almost without exception, those contacting me have developed what I call ‘avoidable itis’ running injuries. Without exception, they have been running in ‘coffins’ (standard running shoes) or minimalist footwear (which I call ‘mini-coffins’!). They have NOT been taught HOW to run safely and efficiently no matter what IS or ISN’T on their feet.

I finally felt it was time to put a blog out about the plethora of calls I get from people begging for solutions to their running injury challenges.

Here are a few examples of comments I receive:

“You are the 5th running coach that I’ve contacted BUT the 1st who has stressed the need to work one-on-one together.”  (I know, this sounds unbelievable!)

“My daughter actually loves to run but gets no technical running advice at her school nor her track club.” (I know, just let the kids run!)

“My son gets injured (IT-Band pain, runner’s knee pain, foot & heel pain) at the start of every cross country running season. Please help him run injury-free.” (I know, they are only teachers or volunteers who do the ‘coaching’)

“I’ve tried going to minimalist shoes or barefoot; heck, even a combination of the two and still get all kinds of Achilles Tendon problems. Nobody seems to help me overcome this.”

These are but a few examples.

In virtually every case, I am able to shift the ‘injured’ runner to safe, efficient, injury-free running within 45 minutes to 1 hour of ‘face to face’ evaluation and training.

Even those too far away to meet with me personally benefit from my blog posts and social media interaction. From there, we fine tune technique, lock in muscle-memory, practice PERFECTLY on a regular basis and build to more powerful running. However, the essence of the shift is made within the 1st hour of our work together. My commitment to the Squat-Scoot style of mid-foot running and the 4 pillars of safe running (tight, light, compact, forward) makes the difference.

Running barefoot only reinforces the power of sensory feedback through the feet, proprioceptive firing from the feet through the whole body and muscle memory of the importance of total body bracing.

The youth in my current Team Over The Top clinic (ages 8 to 18) that is in Week 3 have already progressed to quiet, low, efficient running with NO injuries. They are running from 4 to 8 kilometres at sub-5 minutes per kilometre and we still have 6 weeks left in the clinic. Many are already going barefoot on the track and all of them run the drills barefoot in the gym and track infield…no injuries, no complaints, simply faster and technically better running.

To all the coaches, parents, runners, ‘coffin shoe’ companies…what I do is NOT rocket science. It IS science BUT any of you can transform into effective proponents of SAFE, INJURY-FREE running. You simply need to make the commitment!

Coach Jeff

Contact Coach Jeff for one-on-one, group or team coaching via coach@naturalrunning.ca

Also, register for a current clinic via my website at www.naturalrunning.ca

Ask the Coach #InjuryFreeRunning

I’m extending an invitation to one & all to fire away with questions for Coach Jeff regarding:

• Transitioning to so-called ‘minimalist’ or, better yet, barefoot running
• Gym drills for barefoot/mid-foot running
• Proprioceptive stimulation
• Synergistic muscle support for safe running

and any other associated topic.

This is your opportunity to partake in a dialogue with one of the foremost barefoot running coaches in Canada.

Sharing ideas often leads to solutions!

use coach@naturalrunning.ca or  Facebook  or  Twitter   or leave a comment below.

Coach Jeff    #InjuryFreeRunning

#Barefoot #Running Drills to Strengthen The Foot Arch #InjuryFreeRunning

As most of us have grown up wearing ‘coffins’ (see earlier blog) on our feet, it is no wonder that we have ‘flat feet’, ‘itis’ issues, sore backs, hips, knees etc.
It’s especially disconcerting to me when I see our youth hobbling & struggling with foot-related soreness/injury. There is simply no reason for this. If you fall into the above category, put in place the following circuit DAILY for 15 minutes:

* double leg hops on the spot (land on the SAME spot). Try to work up to 1 minute
* 1-legged hops on the spot as above
* box double leg hops (the box should be only 3 to 4 cms. square)
* box 1-legged hops as above
* step-ups on 1 stair – alternate lead legs
* 1-legged hop-downs from 1 stair (make sure to tighten your core & flex @ the knee upon landing (cushion!)
* stationary running with knees up to hip height & landing on the same spot each time

Make sure you land on your mid-foot during the drill. Do these barefoot on a somewhat soft surface (carpet or mat) to start. As your feet (& arches) get stronger, you will be able to do these on any surface. You will notice that your arches will become more pronounced, the neuro-muscular stimulus in your feet will activate, your calves will strengthen, your balance will improve, your Achilles Tendons will not ache etc…This is a process that requires regular commitment & focused effort. Here’s to your ‘new’ arches!!

coach jeff

JOIN COACH JEFF for an upcoming clinic and enjoy #InjuryFreeRunning!

http://www.naturalrunning.ca