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9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 Page 1 of 24. YOU CAN RUN Student Coaching Manual YOU CAN RUN COACHING PAGE 1 OF 24 Page 2 of 24. Competencies & Learning Outcomes 5 Introduction 6 Running Foundations 6 The Reality 6 Base Training 7 The Purpose of Base Training 7 Training Response Principles 8 The Training Response 8 Major Principles 8 Principle of Overload 8 Tips on Applying the Overload Principle 8 Principle of Reversibility 9 Principle of Speci city 9 Running for Fitness 10 5 Basic Components of Fitness 10 Activity 10 Practical Drills 11 Why Warming Up? 11 Warm up Activities 11 Suggested Sequence of Movement 11 Training Methods 12 Fartlek 12 What is a fartlek session? 12 What are fartlek session designed for? 12 Example of fartlek sessions 12 Tempo 13 What is a tempo session? 13 What is a tempo session designed for? 13 Speed 13 What is a speed session? 13 What is a speed session designed for? 13

YOU CAN RUN COACHING PAGE 2 OF 24 Page 3 of 24. AT (Anaerobic Threshold) Run 13 What is a threshold run? 13 What is lactate or lactic acid? What is your lactate threshold? Long Run 14 Recovery Run 14 What is a recovery run? Pace of recovery Runs? 15 Post Session Recovery 15 Other important aspects 15 Hill running 16 Hill Running Technique 16 Uphill Downhill 16 Core strength 16 The Role of the Core 16 Why is it important for running? 17 Core Training Progression 17 Beginner 17 Intermediate 18 Advanced 19 Strength Training for Running 20 Is strength training bene cial for running? 20 SAID principle Speci c Adaptation to Imposed Demands Which exercises are most bene cial for running? 20 Designing a program 22 Effective Training Sessions 22 What makes a good program? 22 Example programs 22 Ultra Marathon 22 YOU CAN RUN COACHING PAGE 3 OF 24 Page 4 of 24. Client Half Marathon 22 ASSESSMENTS 23 Assessment 1 23 Key Competencies 23 Individual Activity 23 Considerations 23 Assessment 2 23 Key Competencies 23 YOU CAN RUN COACHING PAGE 4 OF 24 Page 5 of 24. Competencies & Learning Outcomes At the completion of the Introduction to Running for PT course, participants will be able to:

(C 1) Conduct risk assessment of training environment (C 2) Assess the training environment to ensure the inclusion of all participants no matter what level of physical conditioning. (C 3) Evaluate all participants current physical conditioning and construct appropriate sessions plans relevant to their level of physical ability and age. (C 4) Design training plans and activities that keep clients motivated and challenged (C 5) Demonstrate effective communication skills to individuals and large groups (C 6) Use appropriate exercise, language and instruction to clients in demonstrating technique (C 7) Provide valuable feedback to clients during and post session to enable an increase in performance (C 8) Demonstrate an ability to evaluate training sessions to make appropriate alterations for upcoming session in training plan. YOU CAN RUN COACHING PAGE 5 OF 24 Page 6 of 24. Introduction Running Foundations The number of Australians jogging or running as a sport or recreation has almost doubled since 200506, according to an Australian Bureau of Statistics (ABS) report * 8% of the population over 15 years of age participated in jogging or running in the 12 months preceding the report. As of June 2012, there were 15.2 million people of working age (15 to 64 years) This means that 1.21 million people were involved in recreational running in this country. Coupled with this vast number of participants, unfortunately is also a vast number of running related injuries. Up to 70% of recreational and competitive runners sustain an overuse injury in a 12 month period. 42% of all running injuries are to the knee, followed by 17% to the foot or ankle, 13% to the lower leg and 11% to the hip/pelvis. The reality is that too many individuals self train the wrong way. With the popularity of running comes an enormous amount of literature, websites, mobile applications, training programs and running groups. Whilst participation in the sport is to be admired and encouraged, training the wrong way will lead to injury. If you are injured, you most likely will not be able to run. If you are not able to run, you will not improve your running and once you return from injury, will begin the cycle again. Even more disturbing is that too many exercise professionals are training their clients using running drills of various forms without any speci c knowledge in how to prepare the body for running.

The Reality Just because we have legs and have ran since we were children does not mean we know how to run correctly. The reality is there is an incredible amount of confusion about training programs. There are thousands to choose from covering all distances but none of them accurately address the individual's requirements. Sessions such as intervals, fartlek, tempo runs sound important, but these `quality' sessions are often introduced far too soon into a persons training. The result of doing these sessions without being ` t' enough, is injury. Strength and conditioning routines are also often neglected, only increasing the chances of injury through muscular endurance de ciencies and biomechanical aws. Probably the most common mistake is increasing the mileage too soon or too dramatically. In the haste to become quicker, or run farther, runners who self train will make too big a jump week to week in how far they are running. A simple and effective way to build is to not increase your weekly total mileage by more than 10%. The same goes for the longest run of the week, no more than 10% increase from week to week. We will cover this more in the `Developing Training Sessions and Programs' chapter. The foundation of running can be found in what is known as base training. YOU CAN RUN COACHING PAGE 6 OF 24 * Australia Bureau of Statistics (ABS) 2012 Recreational Running Statistics ABS 2012 Recreational Running Statistics Sports Medicine Australia ABS 2012 Recreational Running Statistics Page 7 of 24. Base Training The Purpose of Base Training __________________________ __________________________ __________________________ __________________________ __________________________ __________________________ __________________________ __________________________ __________________________ __________________________ __________________________ __________________________ Notes YOU CAN RUN COACHING PAGE 7 OF 24 Page 8 of 24. Training Response Principles

The Training Response The response to training is obviously varied in individuals but the desired outcome should be the same no matter who the client is. The effect of training should include the following: An increase in ___________________ Higher level of work able Increase in mitochondria Increased oxygen delivery to muscles due to greater oxygenated heart muscle An increase in the muscles and liver to _______________ An increase in the rate of ___________________ levels are decreased A higher rate of speed until lactate threshold reached An increase in the bodies ability to clear lactic acid Major Principles Principle of Overload Greater than normal stress or load on the body is required for training adaptation to take place The body will adapt to this stimulus Stimulus work/effort that a runner performs during the session Once the body has adapted then a different stimulus is required to continue the change For a muscle (including the heart) to increase strength, it must be gradually stressed by working against a load greater than it is used to To increase endurance, muscles must work for a longer period of time than they are used to Tips on Applying the Overload Principle 1. Increase loads gradually Training loads for running should not increase both intensity AND volume at the same time. When increasing either, it should be gradual progression, not increased too abruptly or with too much intensity. 2. Avoid muscular failure It is not necessary to train until muscles fail or the client could collapse. 3. Allow ample recovery time Too little recovery over time can cause an overtraining effect. Too much recovery time can cause a detraining effect. 4. Plan and monitor training loads Design long-range, periodized training programs, test clients, and evaluate their progress to guide training decisions about overload YOU CAN RUN COACHING PAGE 8 OF 24 Page 9 of 24. 5. Alternate activities Organize workouts to allow recovery on some aspects of training while increasing intensity on others. Use periodized planning to link into weekly and daily activities. 6. Coordinate all training activities and schedules. Fitness training loads should be adjusted for technical and tactical activities, travel, competitions, and other factors that could in uence how overloading should occur.

7. Focus on skill work rst. Practice skills that require greater coordination before intense tness training if both are performed in the same workout session. For example, complete high knee or gluteal activation before any running. Principle of Reversibility Dictates that clients lose the effects of training when they stop working out No exposure to regular training then the body has no need to adapt Conversely, it also means that detraining effects can be reversed when they resume training If you dont use it, you lose it ** Detraining occurs within a relatively short time after a client ceases to train Only about 10% of strength is lost 8 weeks after training stops, but 30-40% of muscular endurance is lost during the same time Principle of Speci city Refers to the type of changes the body makes in response to sports speci c training Very simply, what you do is what you get For example when an athlete trains, he or she repeatedly performs activities to prepare for the exact requirements of the sport. In time, the athletes body becomes better able to meet the demands of the sport as is adapts to the training regimen. YOU CAN RUN COACHING PAGE 9 OF 24 ** Powers SK., Dodd SL., Noland VJ., (2005). Total tness & wellness (4th ed). San Francisco: Pearson Education. Costill, D. & Richardson, A. (1993). Handbook of sports medicine: Swimming. London: Blackwell Publishing. Page 10 of 24. Running for Fitness 5 Basic Components of Fitness 1. Cardiovascular tness The ability of the circulatory system (heart and blood vessels) to supply oxygen to working muscles during exercise 2. Body composition The relative percentage of body fat compared to lean body mass (muscle, bone, water, etc) 3. Flexibility The range of movement possible at various joints 4. Muscular strength The amount of force that can be produced by a single contraction of a muscle 5. Muscular endurance The ability of a muscle group to continue muscle movement over a length of time. All of these components are important and form a holistic approach to running. All of these components, naturally, respond to training. Every exercise you perform in training will lend itself to developing a particular component more than others. Activity

Provide an example of an exercise that ful lls each component Cardiovascular Fitness Body Composition Flexibility Muscular Strength Muscular Endurance YOU CAN RUN COACHING PAGE 10 OF 24 Page 11 of 24. Practical Drills Why Warming Up? _____________________ _____________________ _____________________ _____________________ Warm up Activities The ideal general warm-up for fast running is slow running. Sure, riding a bike or inline skating would elevate your core body temperature just as well, but obviously there is a degree of speci city in jogging that makes it the ideal way to begin your warm-up for a running race or workout. It takes at least 10 minutes to warm up correctly; 30 seconds of nervous jogging in place behind the start line won't cut it. Elite runners typically jog for 20-25 minutes before races. But this could be too much for many age-group recreational runners, who may begin to feel the rst hints of fatigue after 25 minutes of jogging. After your client completes a 10 minute jog, it's time for your speci c warm-up. This entails repetitive movements that take your major joints through a full range of motion. Start with gentler movements and work toward more dynamic actions. Suggested Sequence of Movement Forward / backward arms swings Side-to-side trunk rotations with arms extended outward Walking lunges Forward / backward leg swings Side-to-side leg swings Hopping in place with locked knees Jogging forward while rotating hips from left to right Jogging in place with high knees Jogging in place with butt kicks Do each of these movements for 20 seconds Finally, cap off your speci c warm-up with a set of strides. Run for 20 seconds at race pace or at the pace you're targeting in the workout. Stop, walk for 20 seconds, turn around, and run 20 seconds again at race / workout pace. Complete 4 to 6 of these 20-second strides. Naturally, this is as speci c as a warm-up can get. Strides serve the threefold purpose of grooving your target race or workout pace, completing the neuromuscular priming process, and making the start of the workout or race less psychologically shocking.

Run your strides as close to the start of the race or workout as possible. Ideally, your client will nish their last stride 30 seconds before the gun goes off or they start a training session. YOU CAN RUN COACHING PAGE 11 OF 24 Page 12 of 24. Training Methods Depending on the level / ability of your client, there are various techniques used to increase the runner's performance. The following are the most commonly used sessions in programming however some should be used with caution with absolute beginners. Q. What is the best type of training for running? A. Running. However a running training program could be divided into 6 different types of sessions. 1. Fartlek 2. Tempo 3. Speed 4. AT (Anaerobic Threshold) run 5. Long run 6. Recovery run Generally, any type of speci c running session designed to work on particular improvements such as conditioning, skill or speed are termed `Quality Sessions'. WARNING - It is these sessions that need to be used sparingly in the absolute beginner due the enormous stresses placed on the body. Fartlek What is a fartlek session? This term fartlek is Swedish for `speed play' and is exactly that, a play on speed. It is the most unstructured of sessions and is designed to have variable lengths of efforts followed by steady or recovery running. The sessions are not conducted at a `sprint' nor is this a speed session. The efforts should be performed at 70% - 80% of max heart rate. The session can be designed and adapted to suit particular tness levels and /or the event the client is training for. What are fartlek session designed for? The variable length of effort places stress on both the aerobic and anaerobic systems of the body. Example of fartlek sessions Conduct thorough warm up as per `Warm up Activities' on page 11 Run hard 5 min, easy 5min, hard 4 min, easy 4 min, hard 3 min, easy 3 min etc Or 800m hard, 800m medium, 800m easy. Number of repeats vary depending on clients ability Or 2 x 90 sec hard, 2 x 90 sec easy, 4 x 60 sec hard, 4 x 60 sec easy etc As you can see the format can be for distance, time, varied repetitions depending on the client's goals and capabilities. NotesYOU CAN RUN COACHING

PAGE 12 OF 24 Page 13 of 24. Tempo What is a tempo session? Sustained effort training run, usually performed for approximately 20 to 30 minutes. Best described as; maintaining a pace that is `comfortably hard.' What is a tempo session designed for? Tempo running is crucial to racing success because it trains your body to sustain speed over distance, and as the name suggests, you really improve your running tempo or rhythm with these workouts. The pace should be approximately 15-20 seconds per kilometer slower than your clients10km race pace. tempo time building... Speed What is a speed session? Fast repeats of running. Designated time or distance performed at speed, with scheduled recovery breaks that can be rest or recovery running. What is a speed session designed for? AT (Anaerobic Threshold) Run What is a threshold run? Running at a pace just a little slower than your clients 10-K racing pace. Threshold pace is roughly equivalent to what exercise physiologists call lactate threshold or the point at which your muscles start fatiguing at a rapid rate. For example,15 minutes at a continuous pace where you could talk in a few words but not sentences. What is lactate or lactic acid? Lactate, or lactic acid as it is commonly known, is a bi product of our body breaking down glucose or glycogen for energy. While lactic acid contributes to why we hurt at the end of races, lactate is actually reconverted by the body back into energy. The body ef ciently expels the waste products. The production of lactic acid will remain relatively constant while running at an easy aerobic pace, which doesn't require a huge demand for energy. As you continue to run faster and demand more energy, the production of lactic acid will slowly increase. At some point, whether it is too fast a pace or holding a steady pace for too long, the production of lactic acid will increase so much your body will no longer be able to convert it back into energy and expel the waste products. YOU CAN RUN COACHING PAGE 13 OF 24 Page 14 of 24. This point is commonly referred to as your lactate threshold. The lactic acid then oods into system, muscle power is diminished and you begin to slow down.

Ultimately, lactic acid is one of the largest contributors to why you slow down as the race goes on. What is your lactate threshold? So, in short, your lactate threshold is de ned as the fastest pace you can run without generating more lactic acid than your body can utilize and reconvert back into energy. This pace is usually between 83 87% of an individual's maximum heart rate. Therefore a tempo run or threshold run is basically a workout that is designed to have you running at just below or at your threshold pace. By running just below your lactate threshold you can begin to increase the pace at which you begin to produce too much lactic acid for your body to manage. Long Run The long run is the cornerstone of any running training program. Running is conducted at an easy pace (should be able to talk in sentences). Heart rate should be 100 130 bpm. It is all about improving endurance levels and having the body adapt to sustained effort. The great Australian running coach Chris Wardlaw has a principle Getting ` t' enough to train. Many clients do not get t enough through steady continuous running to do `sessions'. Easy running to begin with will form a solid base for you to work with. Once you have developed some muscular strength and endurance, physiological adaptations to running such as decreased resting heart rate, increased haemoglobin levels, increased stroke volume, increased cardiac output, increased lung capacity, decreased blood pressure, tendon strength, only then should you consider sessions that place the body under great stress. Recovery Run What is a recovery run? A recovery run is about restoring physiological and psychological processes, so the client can not only consolidate a week of training sessions and compete or train at the same level. Adequate recovery is essential to reduce the risk of developing overtraining, increase the running quality and reduce the rate of injury. An easy recovery run is important in assisting the body to recover from harder or longer sessions. Recovery running is essential to all runners and must not be overlooked when designing a training program. Continual stressing of the body without adequate recovery will lead to injury. You can think of the session as the stimulus for change and the recovery as the opportunity for that to happen. No recovery = no opportunity. Steve Moneghetti calls these runs `absorption runs'. They are as important as all the other training sessions and should be considered as such. By having the mental picture that it is the opportunity for the body to absorb all the other training, you are less likely to treat it as a run that can be dispensed with.

YOU CAN RUN COACHING PAGE 14 OF 24 Page 15 of 24. Pace of recovery Runs? As individuals with different levels of conditioning and different `training ages', pace is hard to determine. The simplest method is to use PRE or heart rate as a guide . Recovery runs should be done at a PRE of 6-7 or 65%-70% of max heart rate. To some that may be hardly moving, but that's okay. Post Session Recovery Other important aspects Active recovery / cool down post training session Session timing (planning hard / easy sessions) Post training nutrition and hydration Sleep Not training sore Notes YOU CAN RUN COACHING PAGE 15 OF 24 Page 16 of 24. Hill running Hills are tough and challenging. They break your rhythm, make it harder to run a fast time and put an immense strain on your body. But hills are good for you and they're good for your running. Training on hills improves leg-muscle strength, quickens your stride, expands stride length, develops your cardiovascular system, enhances your running economy and can even protect your leg muscles against soreness. In short, hill running will make you a stronger, faster and healthier runner. Hill Running Technique Uphill Run on the midfoot where possible forefoot for much steeper incline Lean forward from the ankle not the hips into the hill Shorten your stride (called spinning) Use your arm to assist the `drive' Look forward not up Downhill Build slowly- massive loads on joints and muscles so slow adaptation is required Do not land on your heels Shorten your stride Soft knees Use arms for balance Core strength Core strength is one of the focuses of the tness industry, and the internet is lled with so called experts showing all manner of core training exercises. Modern day tness rates core stability as one of the most important aspects of physical performance. And for a vast number of athletic

pursuits, including running, core stability is a key factor. However not everything you read about core strength and core stability is correct. There are an equal amount of studies showing a focus on core stability has NO effect on running performance or injury. We will talk about why core stability and strength IS important for running. Middle and long distance runners whose chosen sport involves balanced and powerful movements of the body propelling itself forward and catching itself in complex motor patterns this stable core, as well as a strong foundation of muscular balance, is essential. In many runners, however even those at an Olympic level this core musculature is not developed fully. Weakness or lack of suf cient coordination in core musculature can lead to less ef cient movements, compensatory movement patterns, strain, overuse, and injury. (3) We will discuss the importance of muscle balance and core stability for injury prevention and for improving a distance runner's ef ciency and performance. We also include a detailed series of core exercises that can be incorporated gradually into a runner's training program. The Role of the Core In essence, the ``core'' can be viewed as a box with the abdominals in the front, Para spinals and gluteals in the back, the diaphragm as the roof, and the pelvic oor and hip girdle musculature as the bottom [4]. Within this box are 29 pairs of muscles that help to stabilize the spine, pelvis, and kinetic chain during functional movements. YOU CAN RUN COACHING PAGE 16 OF 24 Page 17 of 24. Why is it important for running? __________________________________________ __________________________________________ __________________________________________ Core Training Progression Restoration of normal muscle length and mobility Lumbo-pelvic stability exercises to activate deeper core muscles Advanced lumbo-pelvic stability exercises i.e. on Swiss ball Transition to standing position with exercises that promote balance, coordination and stability The ultimate goal of core stabilization is to train `movements' rather than individual muscles. When the system works ef ciently, the result is appropriate distribution of forces; optimal control and ef ciency of movement; adequate absorption of ground-impact forces. This ef ciency requires an integration of the myofascial, articular, and neural systems, which, in turn, requires optimal functioning of the muscles, including the muscles' ability to contract in a coordinated manner and with suf cient motor control (5) So what ARE appropriate core training techniques for running? Exercises that involve standing up, preferably with one foot in front of

the other and using your arms or legs to place the core under load are the most bene cial for runners. Beginner Plank (3) Muscular Balance, Core Stability, and Injury Prevention for Middleand Long-Distance Runners, Michael Fredericson, MD, Tammara Moore, PT Phys Med Rehabil Clin N Am 16 (2005) 669689 Back Stabilisers (4) Muscular Balance, Core Stability, and Injury Prevention for Middleand Long-Distance Runners, Michael Fredericson, MD, Tammara Moore, PT Phys Med Rehabil Clin N Am 16 (2005) 669689 Bridging YOU CAN RUN COACHING PAGE 17 OF 24 Page 18 of 24. (5) Muscular Balance, Core Stability, and Injury Prevention for Middleand Long-Distance Runners, Michael Fredericson, MD, Tammara Moore, PT Phys Med Rehabil Clin N Am 16 (2005) 669689 Intermediate Side Plank Source: Muscular Balance, Core Stability, and Injury Prevention for Middle- and Long-Distance Runners, Michael Fredericson, MD, Tammara Moore, PT Phys Med Rehabil Clin N Am 16 (2005) 669689 Seated march Source: Muscular Balance, Core Stability, and Injury Prevention for Middle- and Long-Distance Runners, Michael Fredericson, MD, Tammara Moore, PT Phys Med Rehabil Clin N Am 16 (2005) 669689 Alternate leg bridge YOU CAN RUN COACHING PAGE 18 OF 24 Page 19 of 24. Source: Muscular Balance, Core Stability, and Injury Prevention for Middle- and Long-Distance Runners, Michael Fredericson, MD, Tammara Moore, PT Phys Med Rehabil Clin N Am 16 (2005) 669689 Advanced Lunge position with rotation Source: istock photo Lunge position with sideways overhead reach Source: istock photo Lunge position with overhead reach YOU CAN RUN COACHING PAGE 19 OF 24 Page 20 of 24. Source: istock photo (3) Muscular Balance, Core Stability, and Injury Prevention for Middleand Long-Distance Runners, Michael Fredericson, MD, Tammara Moore, PT Phys Med Rehabil Clin N Am 16

(2005) 669689 (4) Richardson C, Jull G, Hodges P, et al. Therapeutic exercise for spinal stabilization and low back pain: scienti c basis and clinical approach. Edinburgh (Scotland): Churchill Living- stone; 1999. (5) Lee D. An integrated model of ``joint'' function and its clinical application. Fourth Interdisciplinary World Congress on Low Back and Pelvic Pain. Montreal, Canada, p. 138. Strength Training for Running Is strength training bene cial for running? ___________________________________ SAID principle Speci c Adaptation to Imposed Demands Doing more running training to improve running, however, often leads to injury because the running does not make muscles stronger; its main bene ts are in the cardiovascular and respiratory systems. For beginners, running will enhance strength of the muscles as the body adapts to the new activity. Once the runner achieves a steady running pace in his workouts, however, there will not be any further increases in strength. There will be increases in muscular endurance however. If our movement type muscles place our joints under more load than the stabilising muscles of our joints can handle then we end up injured. The brain tries to prevent this by decreasing the amount of force our movement muscles can produce. If the stabilising muscles are weak then often the brain will try and make the movement type muscles try and act more as a stabiliser. So now you have the muscles that are responsible for moving you as quickly as possible as trying to stabilise you as well. The result is you tire more easily. If you can increase the strength of the stabilising muscles you allow the movement muscles to get on with the task of moving your limbs as fast as possible. Which exercises are most bene cial for running? YOU CAN RUN COACHING PAGE 20 OF 24 Page 21 of 24. First we need to understand the forces created on our body when we run. Why? Running by de nition involves one foot being off the ground at all times. What this means is that when we land we have to stabilise the foot, knee, hip, pelvis and spine against the landing forces of with one leg not two. We also have to stabilise the non - landing side of the body against the forces of gravity. For example when we land on one leg, gravity continues to act on the other side of the body causing it to drop. The muscles on the landing side of the body have to control that drop so you don't end up swaying side to side. So you can immediately see that any exercises done with two feet on the ground (or machine) is not going to place the body under a similar load to running. The muscles

that control the gravitational force on the other side of the body wont have to perform any work at all as there is no force on that side since the leg is already on the ground. So what do you think will happen to those particular muscles? Well if they are not being placed under any load then there is no stimulus to become stronger and if they are not needed then they will become weaker. Each and every joint in our body can move in 3 different planes and therefore 6 different directions. If we analyse the hip joint for example you can easily see that you have the ability to swing your thigh forward and back, (for the technically minded this is known as the sagittal plane) side to side (frontal plane) and turn your thigh in and turn your thigh out (transverse plane). So we have three different planes and within each plane we can move in two opposite directions. When we run our hips moves in three different directions. When we land on our right foot our right thigh has swung forward direction 1. The action of our foot landing causes our foot to pronate (roll in), this causes the lower leg to rotate inwards which in turn causes the upper thigh to rotate in direction 2. The pronation of the foot also means the knee travels inwards which causes the thigh to move inwards. So the upper thigh has moved in three different directions at the same time! How much movement we have and how well we control it greatly affects the way we run. The range of movement is only one part of the equation. The strength to control that movement is just as important. If we lack this strength then the joint can go through too much movement and the energy, which is stored in the muscle, is lost. To give you some example of this try standing up and getting a sense of awareness of what kind of curve you have in your lower back. Now turn your feet so your toes point towards each other as much as possible and notice how your lower back feels. Next turn your toes out as much as possible and again notice how your lower back feels. What you probably noticed is that when your toes pointed in the curve in your lower back increased and when they turned out the curve attened. Even if you didn't notice this you will have seen that when your toes pointed in your knees pointed in and your upper thighs pointed inwards and vice versa when your toes pointed out. Remember I didn't ask you to move your back or knees or thighs, just your feet. Hopefully you can see that just by moving our feet we can affect the curve in our lower back. What you may not have noticed is that if the curve of your lower back changed then the curve in your upper back will have changed also. If the curve in your upper back changed then the way your shoulder blades connect with your upper back will have changed. This will have affected how the muscles that connect your arms to your shoulder blade act.

So just by changing your foot position you have affected how your arms work! YOU CAN RUN COACHING PAGE 21 OF 24 Page 22 of 24. By training only one part of the body in isolation to the rest of the body we ignore the effect the rest of the body has on that joint. By sitting on a machine lifting our legs we ignore the effect the movements of the feet and pelvis have on the activation of the hip, thigh and pelvic muscles. Training for running must involve the use of the feet, knees, hips, pelvis and arms at the same time to activate the leg, hip, core, shoulder, back and arm muscles most effectively. (6) (6) Andy Dubois Mile 27 Training Resistance Training for Runners Part 1& 2, 27th Aug 2009 Designing a program Be organized Have a plan for each session Understand your runner and make program appropriate for their level De ne the training period Keep the training focused on the primary goal Effective Training Sessions Keep all clients involved Clear and concise instructions Positive feedback Variety Progression Appropriate resources What makes a good program? Simple, easy to understand language Individuality Variety of locations, sessions, times and partners Flexibility Example programs Below are very different training plans. The rst is one of mine for an ultra marathon preparation, the second for a client leading up to a half marathon. These programs are only now de nite, as the sessions have been completed. Prior to the sessions being completed, it was only a guide, as modi cations are often needed along the way. Ultra Marathon Client Half Marathon YOU CAN RUN COACHING PAGE 22 OF 24 Page 23 of 24. ASSESSMENTS Assessment 1 Key Competencies 1. Evaluate all participants current physical conditioning and construct appropriate sessions plans relevant to their level of physical ability and age.

2. Design training plans and activities that keep clients motivated and challenged 3. Demonstrate an ability to evaluate training sessions to make appropriate alterations for upcoming session in training plan. Individual Activity This is an individual task. Each participant will be provided with a written clients pro le for review. Using the client pro le provided, participants will be asked to prepare a written training plan for review. The session plan will be handed in and form part if this course assessment. Participants will need to consider all aspects of the clients pro le in designing a 2 week training plan for their client. Considerations Age of client Physical restrictions if any Training goal Training history level of current tness Available time to train Assessment 2 Key Competencies 1. Conduct risk assessment of training environment 2. Assess the training environment to ensure the inclusion of all participants no matter what level of physical conditioning. 3. Demonstrate effective communication skills to individuals and large groups 4. Use appropriate exercise, language and instruction to clients in demonstrating technique 5. Provide valuable feedback to clients during and post session to enable an increase in performance Small Group Activity Participants will be placed into groups of four. The group will be provided a session plan for an individual or small running group. Each group will have 15 minutes to review the session plan and make any appropriate alterations as required. The group will then deliver the session to the client or running group (depending on the session you are provided with). YOU CAN RUN COACHING PAGE 23 OF 24 Page 24 of 24. Participants will deliver approximately 5 minutes each of instruction from the session so that each participant has the opportunity to display an understanding of the competencies. You will be assessed on your ability to demonstrate your knowledge acquired from the course, and your ability to convey that to the client. You must show: Understanding of the environment and associated risks Good level of communication Appropriate demonstration of technique Adequate feedback throughout and post session

Bibliography Noakes, Tim. 2003. The Lore of Running. (4th Edition) Andy Dubois - Mile 27 Training Higdon, Hal Smart Running (1998) Delavier, Frederic Strength Training Anatomy (2006) Burke, Edmund Toward An Understanding of Human Performance (1980) Powell, Bryon Relentless Forward Progress (2004) YOU CAN RUN COACHING PAGE 24 OF 24 Loading... Keyboard shortcuts Open in a new window <https://docs.google.com/support/bin/answer.py?answer=1738646&hl=en> | Close

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Share... New Open...Ctrl+O Open with Rename... Edit description...Ctrl+Shift+E Make a copy... Move to folder... Move to trash Embed link... Manage revisions...Ctrl+Alt+Shift+G Language Download as Publish to the web... Email collaborators... Email as attachment... DownloadCtrl+S Prevent viewers from downloading Allow viewers to download Print (PDF)Ctrl+P Print preview PrintCtrl+P UndoCtrl+Z RedoCtrl+Y CutCtrl+X CopyCtrl+C PasteCtrl+V Web clipboard Select allCtrl+A Select noneCtrl+Shift+A FindCtrl+F CommentCtrl+Alt+M Cancel comment Manage caption tracks... DetailsAlt+Shift+D Play / PauseSpace Show / Hide image navigatorCtrl+Shift+Z Show full resolution Zoom in Zoom out Fit to page Zoom inCtrl+Shift+ Zoom outCtrl+Shift+ Fit page to screen width1 Fit two pages to screen width2 Preview Compact controlsCtrl+Shift+F Full screen Get help with... User Forum

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