You're Doing It Wrong: Running

December 9, 2013

Must See Running Videos

I've got something to tell you that may not be easy to hear. All that running you've been doing to get in shape for your sport? It's probably been doing the opposite.

I can't blame you for thinking the way you do, though. It makes sense that when you run for a really long time, you get really sweaty and have a sense of accomplishment.

But unless you're a runner training for a race, I recommend you pay attention. Distance running is making you slower and weaker in the weight room and on the field. Disagree? Think about this:

In the weight room: Do you do Front Squats for half an hour straight?

On the field: Have you ever seen a running back jog after getting a handoff?

Steady-state cardio will seriously impact any strength or size gains you could be making by depleting your body's stored energy. Your body will break down muscle as a source of energy, and daydreams of 18-inch biceps will remain daydreams.

If you sprint, your body will produce more growth hormone and testosterone, and you will improve your overall explosiveness, because this type of exercise develops the fast-twitch muscle fibers needed for explosive bursts of speed and strength. You'll get leaner and increase your chances of turning those peashooters into cannons.

Like any other exercise, it's important that you sprint with proper form and programming. You're simultaneously using almost every muscle in your body, yet there's very little instruction.

Tips for proper sprinting form

  • Lock your arms at 90 degrees and keep them tight to your body. Drive them backward and forward to generate momentum.
  • Engage your core and don’t sway from side to side, which wastes energy.
  • Stay on the balls of your feet. Your heels act as brakes.

Running Workout

The Training for Warriors Hurricane is the staple workout we use at Training For Warriors Boston. It incorporates speed and strength training and core work. Originally developed for UFC fighters, the Hurricane helps you attain elite levels of conditioning and boost your metabolism without losing muscle. Add these into your program two times per week and transform into a beast.

Round 1

  • Sprint for 25 seconds
  • Push-Ups x 10
  • V-Up x 10
  • Rest 30 seconds
  • Repeat three times before moving to the next round.

Round 2

Round 3

  • Sprint for 25 seconds
  • Plank Walk-Out x 10
  • Knee Grab x15
  • Rest 30 seconds
  • Repeat three times before moving to the next round.

Note: Between rounds, give yourself about 2 minutes of rest. You'll need it!

Final words: We've been taught to seek the hardest path, the path on which we become the most exhausted—although often exhaustion is the opposite of what we need.

This workout is not for the faint of heart, but it will work you in a controlled manner and in a way that optimizes your gains. You’ll be able to maintain your form and give your max effort without collapsing onto the floor in complete exhaustion. If you find it too difficult or you can’t maintain your form, simply increase the rest time between sets to allow your body to recover.

Read more:

 

Stan Dutton
- Stan Dutton is the co-owner of Training for Warriors Boston and an independent personal trainer. He completed 300 hours of hands-on training at the American...
Stan Dutton
- Stan Dutton is the co-owner of Training for Warriors Boston and an independent personal trainer. He completed 300 hours of hands-on training at the American...

Featured Videos

Tim Tebow's NFL Off-Season Workout Tim Tebow's NFL Off-Season Workout Views: 152,830
Path to the Pros 2015: Trae Waynes Path to the Pros 2015: Trae Waynes Views: 80,325
Path to the Pros 2015: Marcus Mariota Path to the Pros 2015: Marcus Mariota Views: 1,268,862
Load More

Resources

STACK Fitness

Everything you need to be fitter than ever

STACK Conditioning

Sport-specific conditioning programs

Coaches and Trainers

Tips and advice for coaches and trainers

Magazine

Latest issues of STACK Magazine

STACK 4W

Women's sports workout, nutrition and lifestyle advice

Gamer

Gaming, entertainment and tech news

Basic Training

Military-style training for athletes

News

Find the latest news relevant to athletes

Most Popular Videos

Peyton Manning Dumbbell Bench With 80+ Pounds Peyton Manning Dumbbell Bench With 80+ Pounds
Views: 43,536,765
Drew Brees Will Not Be Denied Drew Brees Will Not Be Denied
Views: 12,144,153
Colin Kaepernick's Core Workout Colin Kaepernick's Core Workout
Views: 896,437
Robert Griffin III Pocket Presence QB Drill Robert Griffin III Pocket Presence QB Drill
Views: 6,866,240
Ohio State Football Open Field Plyo Drill Ohio State Football Open Field Plyo Drill
Views: 9,501,332

Load More
More Cool Stuff You'll Like
9 Things Every Trail Runner Should Have

9 Things Every Trail Runner Should Have

7 Tips to Help First-Time Marathoners Avoid Common Mistakes

7 Tips to Help First-Time Marathoners Avoid Common Mistakes

Olympian Carrie Tollefson's Core Workout

Olympian Carrie Tollefson's Core Workout

The Only 2 Running Diet Rules You Need to Know

The Only 2 Running Diet Rules You Need to Know

Off-Season Triathlon Training Tips and Workout Program

Off-Season Triathlon Training Tips and Workout Program

5 Ways to Freshen Up Your Run

5 Ways to Freshen Up Your Run

6 5K Tips for a Great Running Experience

6 5K Tips for a Great Running Experience

Be Ready to Run a 5K in 6-8 Weeks

Be Ready to Run a 5K in 6-8 Weeks

3 Crucial Strength Principles Endurance Runners Should Follow

3 Crucial Strength Principles Endurance Runners Should Follow

Training for a 5K If You're Already a Competitive Athlete

Training for a 5K If You're Already a Competitive Athlete

7-Year Old Triathlete Sets 5K Record

7-Year Old Triathlete Sets 5K Record

Everything You Ever Wanted to Know About Trail Running

Everything You Ever Wanted to Know About Trail Running

Are You Ready for the Arctic Enema?

Are You Ready for the Arctic Enema?

3 Things You Must Do Before Trying Minimalist Running Shoes

3 Things You Must Do Before Trying Minimalist Running Shoes

Why Jogging Is Counterproductive

Why Jogging Is Counterproductive

4 Steps to Win Your Next Race

4 Steps to Win Your Next Race

5 Keys and A Workout Plan for An Awesome 5K

5 Keys and A Workout Plan for An Awesome 5K

Get Geared Up for the Wall Jump Obstacle

Get Geared Up for the Wall Jump Obstacle

The Obstacle Course Racer's Guide to Fixing Muscle Cramps

The Obstacle Course Racer's Guide to Fixing Muscle Cramps

You're Doing It Wrong: Running

You're Doing It Wrong: Running

How to Start Your Barefoot Leg Workout

How to Start Your Barefoot Leg Workout

STACK Challenge: Army Two-Mile Run

STACK Challenge: Army Two-Mile Run

5 Questions Runners Should Ask Themselves During Every Run

5 Questions Runners Should Ask Themselves During Every Run

How to Control Your Breathing During an Obstacle Race

How to Control Your Breathing During an Obstacle Race

7 Endurance Tips From Ultramarathon Runner Ian Sharman

7 Endurance Tips From Ultramarathon Runner Ian Sharman

Running Tips for True Beginners

Running Tips for True Beginners

Ultramarathon Runner Stephanie Howe's 7 Training Secrets

Ultramarathon Runner Stephanie Howe's 7 Training Secrets

The Exercise Every Runner Must Do

The Exercise Every Runner Must Do

Weight Training for Runners: 3 Full-Body Moves

Weight Training for Runners: 3 Full-Body Moves

10 Reasons To Take Your Workout Outside

10 Reasons To Take Your Workout Outside

Hunter McIntyre Rises Above the Competition

Hunter McIntyre Rises Above the Competition

Tired of Tiring During Runs? Try These Jogging Pace Drills

Tired of Tiring During Runs? Try These Jogging Pace Drills

8-Week Spartan Beast Training Program

8-Week Spartan Beast Training Program

Maximize Your Trail Running

Maximize Your Trail Running

10 Exercises That Burn More Calories than Running

10 Exercises That Burn More Calories than Running

5 Un-Smooth Habits That Ruin Runners’ Races

5 Un-Smooth Habits That Ruin Runners' Races

How to Run Faster and Longer

How to Run Faster and Longer

An Introduction to Strength Training for Runners

An Introduction to Strength Training for Runners

6 Best On-the-Go Snacks for Runners

6 Best On-the-Go Snacks for Runners

The Most Effective Form of Endurance Training

The Most Effective Form of Endurance Training

10 Fresh Running Destinations in the U.S.

10 Fresh Running Destinations in the U.S.

How to Design a Running Schedule That Fits Your Life

How to Design a Running Schedule That Fits Your Life

10 Fresh Tunes for Your Running Playlist

10 Fresh Tunes for Your Running Playlist

YardBarker