Objectives

Pre & Post Testing – NEW!

Portland PACEWe have added a movement screen combined with a gait analysis prior to starting our summer session. The movement screen is designed to highlight weaknesses that inhibit the athletes proper mechanics and may lead to injury or decreased training and/or performance. The gait analysis is performed on a Woodway Treadmill combined with an Opto Gait & cameras at 2 angles to identify asymmetries and imbalances. Each athletes will receive a personalized prescription of exercises and strength cues to help them focus on their movement and running form during our 6 weeks of strength training. We will perform a gait analysis at the conclusion of this program to track progress and strength gains. Testing will be performed by a P.A.C.E team consisting involving David McHenry, Matt Walsh, Jon Eng, Christopher Ramsey, Becca Meirbachtol & Lara Stone. All practitioners and coaches will be on site for testing.

Improved Single Leg Balance

A lot of research indicates that in order to improve 5-10 km. running times the runner needs to decrease their foot contact time with the ground during each stride. A large portion of this is improving a runner’s ability to become stable on their landing foot as quickly as possible after it hits the ground. The more unstable a runner is on one leg during the contact phase of running, the longer it will take for them to find their stability before they can effectively and efficiently push off of that foot to initiate the next stride. Simply put, improving the ability to balance on one foot as quickly as possible translates into decreasing the time the foot is on the ground during the running stride which then helps improve running velocity.

Improve Plyometric Capacity

Plyometric capacity is simply the ability of a runner (or other athlete) to utilize the natural elasticity within their muscles and tendons. Developing this ability will give “spring” to the running stride and will improve the efficiency of the runner. Think about dropping a spring onto the floor; the spring hits the ground, coils up (storing the energy from the fall) and then recoils, releasing the force back into the ground which in turn propels the spring back into the air. The muscle and tendons in the body have a similar ability to store the energy from the body weight hitting the ground, stretching the muscle and tendons, and then the muscles and tendons recoil, pushing the runner forward into their next stride. Kangaroos have incredible plyometric capacity; they use the least amount of energy to create the most amount of forward propulsion of any animal in the world. Cheetahs also use similar plyometric muscle capacity through its spine while it runs. Humans can harness this same plyometric ability to dramatically improve their running efficiency, but it must be train

Improve Glute, Quad, Calf, and Hamstring POWER

Yes, POWER is a key component to distance running. A lot of research indicates that in order to improve running speed over long distances, the runner needs to learn to improve the amount of force that they are putting into the ground with each step. The equation for Power is as follows;

Power = (Force X Distance)/Time

When applying this equation to running, the Force is the amount of energy that the runner is putting into the ground, the Distance is the length of the event and the time is the duration (second and/or minutes) that it takes to cover the distance.

Improve Core Strength and Stability

Portland PACEIn running the function of the core is not as much to generate force as it is to transfer force from the upper extremities to the lower extremities. The stronger and more stable a runner’s core is, the more force they will be able to effectively transfer from their arm swing into their legs to improve their forward momentum. Weakness or instability through the core has two negative effects for a runners performance;

  1. Less force can be transferred from the arms to the legs during running, which translates into wasted energy
  2. More energy goes into those muscles as they struggle to constantly function in an unstable environment, which translates into even more wasted energy

Simply put, a strong core equals improved running efficiency!

Improve Glute Strength

Numerous research articles identify glute weakness in runners as being one of the primary underlying causes for many of the overuse injuries that runners can oftentimes develop; IT band syndrome, patellar tendonitis, tibialis posterior tendonitis, patellofemoral compression syndrome, plantar fascitis, Achilles tendonitis, etc. Improving glute strength, while most likely improving performance, will most certainly decrease the potential for mid to long distance runners developing overuse injuries.

Improve muscle flexibility and improve overall soft tissue health.


Portland PACE 503-283-8133 | 4829 NE MLK Jr. Blvd | [email protected] | Follow Us On Facebook