#1 RUNWAY

Time: minutesEquipment: fitness mat, 2x2 meters space Why?

The goal In this unit, we work at the base of your run. The goal is to master mini skipps. Mini skipps are small tips that can help you strain your foot properly and bend your knees in the right axis. Be better Imagine you take a rubber ball and throw it straight forward. If you do not spin the rubber ball, it just jumps forward. If you apply sidespin to the rubber ball, it jumps off laterally. In running we experience exactly the same. If we put our foot "straight", we are running straight ahead and efficiently forward. When our foot lands in a twisted position, we do not just jump sideways (like the rubber ball). Our body has to balance the lateral movement to get us back on the right track.

This balancing movement costs a lot of energy. In principle, this is the case: ** "Every time you land, someone will give you a thruster to the side." ** Within your running movement, you will not notice this, of course, because your body has already got used to the balancing movement, yet it will cost strength - at every step! If you are thinking about how many steps to run in a 5km, 10km, semi-marathon or marathon it may be a different story. We assume that the energy consumption that you put into correcting your landing position can make up to 1-2 minutes (depending on your running style). Focus of the training sessionLearn your knees to bend so that the energy of your running motion does not go forward and to the side.If your leg is stretched, you have the ideal conditions for a long step and a high movement speed.Avoid that your hip moves to the left or right side and provokes a twist in your running motion.Content & Methodology The training session consists of two sections. A cardio & technique part and a section with resistance training. In cardio and technique part we sharpen your sense of proper running technique. We also boost your cardiovascular system. In the section „strength" we strengthen your running-specific muscles. Only if you have the necessary supporting muscles, you are able to bring your technique on the street when racing! In contrast exercises you do the movement as you actually not supposed to do. In our opinion, you can correct your mistakes if you experience what feels wrong. This way you will be more motivated to work on proper technique.