Friday, July 1, 2011

Stotan Training Exercise,pt.1

The following is something we used to do out on the hilly roads that surrounded Chesnut Ridge Park near Buffalo. It was a fun but surprisingly effective training exercise.Here's how it went, during an aerobic run over a course that has hills,when you approach a hill that is ideally 200 yards or longer,run up to the half-way point of the hill, at that time slow to where you are basically jogging in place and do so for about 5 seconds, then, resume running up the hill at your normal pace, do this exercise throughout the run. Why? The action of interrupting your rhythm and utilizing a certain amount of strength to resume running is unsettling. I have found that when racing, particularly on trail courses, there is a great deal of starting and slowing and "changing gears" as you make your way over the varying terrain.This can be potentially draining physically and mentally.This exercise will prepare you for this as well as make you stronger. I recall running up a few hills near the Orchard Park area where the inclines went on for close to a mile, we would do this exercise several times as we made our way up because the hill was so long.If you haven't incorporated hilly courses into your aerobic runs you are missing out on a great way to naturally build strength. Tomorrow's post,Live Like An Athlete.

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