Thursday, October 2, 2014

Do you have a Need For Speed?!

ELM's Annual Need For Speed Clinic starts October 30th!

 Do not miss this opportunity to take your running to the next level this year! 

 If you are serious about your running, you want to run faster and further without injury.  ELM's Need for Speed Clinic will teach you the smart way to reach your running goals.

Runners who think that more mileage and longer hours are the only ways to improve end up frustrated or sidelined with injuries. The secret to running faster and further is training smarter not longer! Making simple changes in strength, flexibility, technique, and program design will help you reach a new level of performance.

In ELM's Need for Speed clinic, Kinesiologist and Coach, Sarah Seads, demonstrates the key training principles and techniques designed to improve your running form, decrease your risk of injury and personalize your running program. Learn how the science of Kinesiology and biomechanics can help you reach your running goals in this specialized clinic.

12-Week Program Includes:

  • Weekly coached group running sessions with Sarah Seads.  Sessions will focus on specific running workouts designed to improve lactate threshold and VO2max using speed and hill work.  Workouts will also focos on improving running economy, turn over, mid-foot technique and sense of pace.
  • Weekly coaching topics and 'homework' to develop your own personalized running plan.
  • Field tests for lactate threshold and VO2max and heart rate zone creation.
  • Strength and flexibility exercises designed to improve running technique.
  • Running skills and drills to increase efficiency, decrease risk of injury and improve performance.
  • ELM Running Clinic Manual
  • Running Gait Video Analysis complete with personalized technique and exercise prescription.
This unique running program is divided into two 6-week sessions. 
Part 1: After a long training or racing season it is time to take a step back and develop a plan of attack for the coming year.  This is the time of year to focus on technique, muscular imbalances and program design. 

Weekly Education Topics include: Fitness Testing, Biomechanics of Running & Mid-Foot Running Technique, Cadence, Barefoot Running, Periodization: Annual Program Design, Strength Training For Runners, Muscular Imbalances: Identification and Correction

Part 2: In the second half of this clinic we will continue to focus on techniques for building speed and power.  Learn additional training techniques that will allow you to make a breakthrough in your running ability.

Weekly Education Topics include:  Dynamic Strength Training for Runners, Speed Training Techniques, Exercise Physiology, Key Training Principles, Injury Prevention and Nutrition for Optimum Performance. 

Next Session: FALL/WINTER 2014/2015

Times: Thursdays 5:30-7:00pm

Part 1:: October 30th-December 4th, 6-weeks & Video Analysis Saturday November 1st 9:30am-10:00am (Vanier Track this session only)

Location: Comox Recreation Centre, Noel Ave.

Part 2:: January 8-February 12 , 6-weeks

Location: Comox Recreation Centre, Noel Ave.


Prerequisite: Ability to run 8-10K distance or a minimum of 60 speed requirment!

Yoga for Runners Time: 7:05-8:00pm *See details below*


 Winter Yoga for Athletes!

Running & Yoga...the perfect combination.

Complete your fall & winter training runs with a relaxing yoga session designed specifically for athletes with tight muscles!  Lengthen and tone muscles, improve core and postural strength, focus on deep breathing techniques, and enjoy a serene moment in your busy life.  This class is the perfect compliment to any fitness enthusiasts training program.  Runners, bikers, hikers and other adventurers will not want to miss this rejuvinating weekly yoga practice. 
*Option to come for only the Yoga as well.

Next Session: FALL/WINTER 2014/2015

Part 1:: Oct 30-Dec 4th, 6-weeks

Part 2:: Jan 8-Feb 12 6-weeks


Time 7:05-8:00pm

Prerequisite: None!

Instructor: TBA

Location: Comox Recreation Centre, Noel Ave


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