Running Form & Strength Training

Stable Hips for Injury Free Running

By Ryan Warrenburg, ZAP Fitness

Bill Rodgers is a freak. He is the only person to ever win both the Boston and New York City Marathons 4 times each, and that alone qualifies as freakish, but scrolling through a few years of his training logs online reveals another aspect that set Bill apart from everyone else. His ability to run mega mileage – sometimes upwards of 180 miles in a week – without ever suffering a major injury is astonishing, even by professional running standards… click for full article

 

3 Exercises to Add Power and Balance to Your Running

By Pete Rea, ZAP Fitness

It is a hotly debated topic in global coaching circles: Are runners athletes? Clearly, engaging in a long-distance running race, be it a 5K or marathon, requires athletic ability, even if that ability is largely singular in its nature. True athleticism, however, includes overall balance and proprioception, as well as lateral stability and power. Fortunately, it has become increasingly obvious to distance running coaches and their athletes that augmenting balance and power can and will improve our sport of singular motion and reduce the frequency of injury-based interruptions… click for full article on Active.com

 

Finding Your Stride

By Ryan Warrenburg, ZAP Fitness

Growing up in rural Indiana I was a basketball player before I was ever a runner, and there was nobody I wanted to be more than Reggie Miller, the face of the Indiana Pacers in the 1990’s. As a young basketball player I did everything I could to emulate Reggie, including his unconventional shooting form (and excluding his world-class trash talking). Despite being one of the best shooters of all time, Reggie’s shot had an awkward release where his wrists would clang together, both hands flung open toward the basket. This is not the way young players, myself included, are taught to shoot, but in my infinite wisdom I assumed Reggie knew best and I religiously practiced his unique style… click to read full article

 

4 Power Drills to Improve Running Performance

By Pete Rea, ZAP Fitness

Conventional athletic drills like bounding, skipping and lunging were only used by elite long-distance runners. But fitness drills have become more widely-used by the general running community as athletes and coaches have learned how these exercises can benefit performance and health… click for full article on Active.com

 

Guide to Muscle Mobility

By Ryan Warrenburg, ZAP Fitness

It’s easy to watch some of the best runners in the world run and try to emulate the way they move while they run. The reality is everyone is put together a little differently and what is beautiful form for one person may not be beautiful form for you. Finding your own stride is important and part of that is making sure that you have the proper range of motion… click for full article

 

3 Running Techniques to Improve Your Race Performance

By Pete Rea, ZAP Fitness

Whether a newbie or veteran runner, there’s one commonality: to improve race time. Reebok/Zap Fitness Running Center teaches runners, ages 18 to 80, many new running techniques that can help them improve their trainings and shave time off their race-day pace… click for full article from Active.com

 
Finding Your Stride

By Ryan Warrenburg, ZAP Fitness

Growing up in rural Indiana I was a basketball player before I was ever a runner, and there was nobody I wanted to be more than Reggie Miller, the face of the Indiana Pacers in the 1990’s. As a young basketball player I did everything I could to emulate Reggie, including his unconventional shooting form (and excluding his world-class trash talking). Despite being one of the best shooters of all time, Reggie’s shot had an awkward release where his wrists would clang together, both hands flung open toward the basket. This is not the way young players, myself included, are taught to shoot, but in my infinite wisdom I assumed Reggie knew best and I religiously practiced his unique style… click to read full article

 

How Important are Biomechanics to Runners

By Pete Rea, ZAP Fitness

Biomechanics is the science and study of movement. Within the realm of biomechanical study is the analysis of how our muscles, tendons and ligaments work together to produce that movement. It is in these areas we’ve seen a tenfold increase in study over the last generation, particularly amongst the highest levels of competitors in long distance running. Biomechanics from Sydney to Syracuse are now using new and emerging technologies to break down every aspect of movement, from the length of limbs and levers to power output on all of a runner’s prime movers. In short, movement specialists are now looking at every element of how we propel ourselves forward… click for full article from Active.com

 

Hips are the New Abs

By Ryan Warrenburg, ZAP Fitness

A coach I had once told me that the best thing you can do be a better runner is to run. Those simple words have been surprisingly valuable, especially when it comes to trying to fit your training around an already busy life schedule. That being said, the development of core strength is an important way to improve running form and correct imbalances that can lead to injury. Core training for distance runners should be reflective of the muscles we use to stabilize and propel ourselves while running. In contrast to most core routines you see, this does not include crunches until your abs bleed. Most of the core strengthening you should be doing should be centered on hip stability and strength… click for full article

 

Have You Been Stretching All Wrong?

By Pete Rea, ZAP Fitness

Among all the hotly debated issues in the distance running community, how and when to stretch might be one of the most contentious. Long assumed to be beneficial for performance, injury prevention and overall athletic longevity, stretching has now been called into question, due to recent studies that raise concerns about its performance benefits entirely… click for full article on Active.com

 

Running Form

By Ryan Warrenburg, ZAP Fitness

Should I be a mid foot striker? A forefoot striker? Should I have a forward lean? Why do I get passed on downhills? That’s what I look like when I run?! So many questions with so many different answers. There is a lot of information out there on how you should run and it can be overwhelming to sort through with all the books, articles, and branded techniques in endless supply. Makes you want to forget about all of it and just cancel your internet service doesn’t it? Take a deep breath and let’s break down the basics of proper running form… click for full article

 

4 Running Drills to Reduce Your Chance of Injury

By Pete Rea, ZAP Fitness

There was a time only professional runners and top-ranked age groupers included drills in their training plans. Now, however, drills are being implemented by every category of runner—from beginner to record holders—as a means of both improving form and reducing the risk of injury… click for full article on Active.com

 

Back to Learn From the Coaches