Posts Tagged ‘Running School’



Watch this video by Ben Greenfields about Endurance training, HIIT, and the Pareto Principle:

I recommend Ben Greenfield, author of Author of the popular “Beyond Training” book. He is currently the founder and owner of Human Wellness Solutions, a company that develops innovative and cutting-edge fitness and nutrition services and solutions to help people reach their physical and mental performance goals, whether that be to cross the finish line of an Ironman triathlon, or simply shed a few pounds.

Voted in 2008 as the Personal Trainer of the Year by the National Strength and Conditioning Association (NSCA) and recognized as the top 100 Most Influential People in Health, Ben Greenfield is a fitness, triathlon, and nutrition expert, and has authored multiple books and DVDs

Voted in 2008 as the Personal Trainer of the Year by the National Strength and Conditioning Association (NSCA) and recognized as the top 100 Most Influential People in Health, Ben Greenfield is a fitness, triathlon, and nutrition expert, and has authored multiple books and DVDs

    From 2006-2009, Ben was Director of Sports Performance and managed the physiology and biomechanics laboratory at Champions Sports Medicine in Spokane, WA, offering metabolic-based weight loss, bicycle fitting, running gait analysis, swim stroke analysis, VO2 max testing, blood lactate testing, resting metabolic rate analysis, and other cutting-edge procedures for weight loss and performance. He is now a full time coach, trainer, nutritionist and author.

     Ben also owns the Rock Star Triathlete Academy, the internet’s top school for learning the sport of triathlon and how to be a better triathlete, the Superhuman Coach Network, a mastermind and mentorship program for personal trainers and health experts, and Endurance Planet, the world’s leading resource for endurance sports entertainment and podcasts. He was voted in 2008 as the Personal Trainer of the Year, by the National Strength and Conditioning Association, an internationally recognized and respected certifying agency.

His credentials include:

-Bachelor’s and master’s degrees from University of Idaho in sports science and exercise physiology

-Personal training and strength and conditioning certifications from the National Strength and Conditioning Association (NSCA)

-Sports nutrition certification from the International Society of Sports Nutrition (ISSN)

-Advanced bicycle fitting certification from Serotta, the “Harvard” of bicycle fitting schools

-Over 9 years experience in coaching professional, collegiate, and recreational athletes from all sports


Download these books by Ben Greenfield:

Endurance Training Nutrition: Top 20 Fueling Myths Exposed
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Run With No Pain
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The Low Carbohydrate Diet For Triathletes
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Weight Training for Triathlon: The Ultimate Guide
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Here’s my write-up for Milo R2 APEX Running School’s Fb page about Speed, Agility, and Quickness Training:


This week, we will focus on Speed, Agility, and Quickness Training (SAQ Training), which would allow the runners to improve their ability to accelerate and decelerate while dynamically stabilizing the whole body during fast-paced movements in all planes of motion. SAQ Training also can help the nervous system to respond more efficiently and enhance muscular recruitment (be able to use more/smaller muscle fibers) and coordination when done with correct mechanics.

*SPEED is basically any movement in one intended distance covered divided by time (ie, forward speed).

*AGILITY refers to quick changing of movement direction or speed.

*QUICKNESS is the ability to react to a stimulus and properly change the motion of the body.

Here are some quick intro points on what to expect with the workouts:

    *SPEED is a product of stride rate (number of strides over time or distance) and stride length (distance covered in one stride). We’ll be doing exercises to improve your stride rate and stride length by working not just on muscular strength and flexibility, but most importantly on neuromuscular efficiency. Some aspects of speed may be dependent on genetic factors (like long legs, etc), but keep in mind that Speed is a skill that can be learned through proper drills and mechanics.
    *Improving AGILITY involves the mindfulness of the runner to maintain his/her center of gravity over the base of support while changing directions at various speed. Training for agility enhances neuromuscular coordination, dynamic (or “moving“) flexibility, dynamic postural control, functional core strength, and proprioception. This helps prevent injury as the body learns to control the sudden forces it encounters while running, and it improves the structural integrity of connective tissues.
    *QUICKNESS, or simply “Reaction Time” is the ability to respond and switch the position of the body while moving with power, in all planes of motion and from all body positions. It is also important to be able to assess visual, auditory, or kinesthetic stimuli and provide the appropriate physical response as fast as possible (ie, avoiding a car while running).
    *Precise technique is important for SAQ training so really be mindful of your body and how it moves while executing the drills. Feel which muscles work to stabilize your body and how you keep your center of gravity.

Maximize each drill/exercise by doing the drill at a slow pace first to get your body accustomed to the movement. Gradually inrease your pace for every set. When you feel that you are able to maintain your center of gravity and your limbs (especially your legs) move naturally with the movement, try to do the drill at the fastest pace that you can. SAQ Training will surely improve your running economy so give each drill all that you’ve got and recover well with Milo R2!

Enjoy the workout!



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