Ancillary Training

  • Skills You Need to Run Well

    Skills you need to run well.

    You've probably realized already that being a runner is not just going out and running.

    Having success (happiness?) as an athlete is a combination of many small tasks and skills thrown together.

    These are the little things.

    Things we may not realize early on in our running, but they tend to always show up either on purpose or on their own.

    Perhaps one of the below skills needs bit of a refresher in your head? Hopefully you can recognize this and take the reminder to heart!

    Ability to Run Easy


  • How to Warm Up

    A grade school memory of mine is from the required track & field day.

    I decided to run in one of the shorter sprinting races, probably the 100m, of which I have no actual recollection of.

    However I do recall deciding to not warm up for the all. Why would I want to run and waste energy, before having to race?

    I came in last.

    Most athletes fail to warm up properly.

    A proper warm up will benefit any runner for just about any distance.

    This winter, while doing more indoor running, ...

  • How to plan strength work around running

    The timing of when to perform strength work and when to run is an often pondered question.

    Answering this mainly depends on how difficult the run is and how much residual fatigue will come from the strength session.

    We will break the type of strength session into two categories
    1) Sessions that do not induce fatigue or soreness.
    2) Sessions that leave the body fatigued
    The type of session will determine when the most appropriate time to perform it is.

    1) Easy Lifting & Strength Work
    This ...

  • Strength Training

    "The wind is your friend. When it's with you, it makes you faster.
    When it's against you, it makes you stronger."

    Traditionally strength work is thought of as lifting weights in the gym.

    More recently, it has evolved to performing functional workouts named "Fran" and "Barbara", or simply dynamic full body workouts like hitting a huge tire with a sledge hammer.

    Yet the easiest and most sport specific method for runners to perform strength work, is still to run!

    There are multiple methods of ...

  • How Running Benefits other Sports

    I’m not a runner, at least not first. First, I’m a snowboarder.

    Then, summertime rolls around. Luckily I live in Portland, with Timberline’s 11 month winter only a short drive away.

    Winter may be fun for a little while, but it never lasts. Plus, a little summer break filled with warm-weather fun helps refresh me for that time when the powder piles up again.

    That’s why every summer the snowboard boots hit the closet and the running shoes come out. Running and snowboarding are hardly ...

  • Is Complementary Training Right For You?

    SKORA Forms for the APFT

    “Military leaders have always recognized that the effectiveness of Soldiers depends largely on their physical condition. Full spectrum operations place a premium on the Soldier's strength, stamina, agility, resiliency, and coordination. Victory—and even the Soldier's life—so often depends upon these factors.” – FM 7-22

    As runners, we know that generally the lighter we are, the faster our body can move. Yet, as I train for running, I have learned to love cross-training. The first ...

  • Is Static Stretching the best for flexibility?

    Many things that you may have been told in grade school gym class have been proven to be not only wrong, but dangerous. One of those is the issue of stretching. This is not an article on why some forms of stretching are more desirable than others, but an article on one method of healthy and effective stretching.

    Active Isolated Stretching (AIS) is very similar to dynamic stretching. AIS is often done seated or laying down, while dynamic stretching is often done standing. AIS focuses on a ...