Summary:

In Ep. 7 the coaches explain what running economy means, what the benefits are to improving your efficiency and some key takeaways on how to train to get more out of your running.

Key Discussion Points:

Addressing Common Misconceptions:

1. Running economy only matters for long-distance runners
2. Better economy just means shorter steps or higher cadence

Deep Dive:

1. How Your Muscles and Nervous System Affect Economy
2. What You Feel When Economy Improves
3. What’s Happening When You Sprint, Jump, or Change Direction
4. Why Running Fast Can Actually Improve Economy
5. Which Body Areas Matter Most for Efficiency
6. Training Takeaways for Athletes

Webinar Pitch, Outro & Feedback

1. Final Thoughts
2. Webinar Plug
3. Next Episode Preview

Noteworthy Moments/Quotes:

1. 0:40 - Coach Donald recaps his cruise vacation with Coach Leslie and talks about some of their adventures
2. 12:53 - The coaches share their respective Coaching Moments
3. 18:00 - Coach Donald & Coach Tim discuss some common myths related to running economy and running efficiency
4. 27:40 - The coaches talk about the factors that actually make running more efficient
5. 46:35 - How an athlete can train and develop their running economy
6. 51:49 - Coach Donald expands on the neuromuscular component of up-tempo running
7. 59:58 - Wrap up & key takeaways

Resources Mentioned:

1. Webinar: https://ghperformance.com/webinar/
2. Website: https://ghperformance.com/

Actionable Takeaways:

1. Efficient athletes turn on muscles quickly, turn off what they don’t need and don’t fight themselves with extra tension.
2. When your running economy improves, strides feel lighter, you don’t feel like you’re forcing speed and you recover faster between efforts.

Summary:

Coach Donald and Coach Tim discuss the key points of building an aerobic fitness base, and why it is such an important component of overall athletic performance regardless of an athlete’s sport or experience level.

Key Discussion Points:

1. Addressing Common Misconceptions:

1) Aerobic capabilities don’t matter for power sports

2) High-intensity activities are required for base-building

1. Deep Dive:

1) Cardiac and metabolic adaptations

2) Tendon, bone & muscle adaptations

3) Nervous system adaptations & efficiency/economy

1. Webinar Pitch, Outro & Feedback

Noteworthy Moments/Quotes:

1. 5:22 - Coaching Highlights include learning programming techniques and fielding questions from athletes
2. 13:00 - The coaches dispel some common myths and discuss how the aerobic base serves a purpose as recovery in most sports
3. 19:30 - The purpose and dosage of high intensity interval work required when building an aerobic base
4. 22:50 - Defining what “base building” actually means
5. 26:05 - Sprinters, team/field-sport athletes, and endurance athletes all need aerobic development — just in different proportions
6. 26:30 - The coaches take a deep dive into cardiac and metabolic adaptations and tendon, bone and muscle changes to aerobic base building
7. 42:10 - The nervous system refines landing mechanics, making each step more uniform, more efficient and less costly
8. 46:00 - How strength training plays an important role in aerobic base building
9. 52:30 - Episode re-cap & Coaching Considerations

Resources Mentioned:

1. Webinar: https://ghperformance.com/webinar/
2. Website: https://ghperformance.com/

Actionable Takeaways:

1. All athletes can benefit from having a good aerobic base!
2. Do a lot of low intensity work early in the training cycle, to support higher intensity activities later
3. Load and intensity will differ for each individual athlete
4. Support the podcast by downloading Coach Donald’s Strength Training for Runners...

Summary:

Coach Donald & Coach Tim make the case for single-leg strength training, along with how and why all athletes should incorporate it into their programming.

Key Discussion Points:

Addressing Common Misconceptions:

• Prehab/rehab, balance and lower loads

Deep Dive:

• Neuromuscular demands
• Biomechanical implications
• Relative force
• Programming

Webinar Pitch, Outro & Feedback

Noteworthy Moments/Quotes:

• 7:00 - Coach Donald & Coach Tim share their most recent Coaching Moments.
• 14:25 - The coaches address some common myths when it comes to single-leg strength training, like it only being useful for rehab and balance and that you shouldn’t do it with high loads.
• 17:50 - A discussion on the neuromuscular demands of single-leg training versus bilateral.
• 20:52 - The coaches talk about the biomechanical implications of sprinting, cutting and jumping that make the argument for single-leg training.
• 25:40 - Coach Donald unpacks relative force, the bilateral deficit phenomenon and how single-leg strength training can help mitigate injuries.
• 32:30 - The coaches talk about best practices when programming single-leg strength training for athletes.
• 42:24 - Episode recap and closing notes.

Resources:

Webinar: https://ghperformance.com/webinar/

Website: https://ghperformance.com/