Building a Body for Lifelong Running

Hello! I'm Coach Son Hong-bae, specializing in physical training. Recently, I've noticed a growing interest in running, with even those who haven't exercised before starting to run.

Many people suffer from injuries to their back, knees, and ankles when they attempt long-distance running without proper physical preparation. Runners need muscular endurance that can last and muscles that are not too bulky but elastic.

Plyometric training involves exercises like jumping, hopping, and moving quickly. It's often used by athletes to develop explosive power with lighter muscles and is particularly effective for improving running performance.

Recommended for:

• Those who want to build endurance for running
• Those looking to strengthen their ankle, back, and knee joints
• Those who lack elasticity in their running and struggle with speed
• Those who want to try all the necessary exercises for running within 4 weeks

4-Week Curriculum

Week 1 For the main exercises in week 1, the goal is to repeat as many times as possible within one minute. You don't need to push for a high number of repetitions; even at your own pace, you should achieve more than 15 reps. If you're used to weight training, aim for 40-60 reps.

Rest for 1 minute and 30 seconds between sets. For rest between main exercises, take up to 4 minutes, with 3 minutes being ideal.

Week 2 The main exercises involve single-leg and single-arm movements. If balance is a concern, try doing single-leg deadlifts without dumbbells. Start with the minimum number of reps if the movement is challenging. You'll adapt as the weeks progress.

Week 3 In week 3, tempo is introduced. With added speed, this week focuses on building foundational movements for power and elasticity exercises that can be done indoors. Maintain tension during the downward movement and move explosively on the upward movement. Be careful not to focus on just one joint like the knee or elbow, and concentrate on the overall speed of the upward movement.

Week 4 The main exercises in week 4 focus on using elasticity continuously. If 8-10 reps feel too easy, increase the weight. However, ensure the speed isn't too slow. Focus on creating continuous and fast movements.

After Week 4 If you start the cycle again after week 4 and feel fatigued, aim to maintain movement for one minute rather than maximum effort during the first week's one-minute exercises, focusing on nervous system recovery. For running, regardless of strength training, train only 30-50% of the distance on all days of week 1, and keep the intensity within 60-70% of your maximum heart rate. (For a 30-year-old, 114-133 bpm)

Training Alongside Running

If running daily:

• Mon: 🏋️‍♂️Strength Training + Running 30-50%
• Tue: 🏃Running 100%
• Wed: 🏋️‍♂️Strength Training + Running 30-50%
• Thu: 🏃Running 100%
• Fri: 🏋️‍♂️Strength Training + Running 30-50%
• Sat: 🏃Running 100%
• Sun: 🏃Running 100%

If running 2-3 times a week:

• Mon: 🏋️‍♂️Strength Training
• Tue: 🏃Running
• Wed: 🌴Rest
• Thu: 🏋️‍♂️Strength Training
• Fri: 🏃Running
• Sat: 🏃Running (Optional)
• Sun: 🏃Running (Optional)

Coach Experience

Background

• Operated Muscle Spoon CrossFit
• NSCA KOREA Education Director (Strength/Conditioning Expert Group)
• Professor at Hoseo Art College
• Strength and Conditioning Specialist/Special Physical Management Specialist with the American College of Sports Medicine
• Strength/Coordination Master Trainer
• CrossFit Level 2