Level Up from Basic Joints for Runners! Enhance Muscle Elasticity and Joint Movement.
Hello! I'm Coach Son Hong-bae, specializing in physical training. Recently, I've noticed a growing interest in running, with even those who never exercised before starting to run.
Many people suffer from injuries to their back, knees, and ankles when they attempt long-distance running without proper fitness and joint preparation. Runners need endurance that can last long and muscles that are not too bulky but elastic.
Plyometric training involves exercises like jumping, hopping, and moving quickly. It's commonly used by athletes to develop explosive power with lighter muscles and is particularly effective in improving abilities like running.
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 running and can't achieve speed
- Those who want to try all necessary exercises for running within 6 weeks
6-Week Curriculum
Weeks 1-2: Bodyweight Endurance
- Basic endurance exercises using body weight
- Continuous repetitions of about 1 minute per set with short breaks
- Increase endurance for the entire body, including lower and upper body
Weeks 3-4: Hypertrophy and Weights
- Hypertrophy exercises with added weight
- Adding weight relative to body weight and generating explosive power
- Building muscles that can withstand loads
Weeks 5-6: Plyometrics
- Elastic exercises for running performance
- Increase maximum power
- Enhance the ability and sense to utilize ground reaction force elasticity in running
Training Alongside Running
For Daily Running
- Mon: Bilateral exercises, joint strengthening, running 30-50%
- Tue: Unilateral exercises, joint strengthening, running 30-50%
- Wed: 🏃Running 100%
- Thu: Bilateral exercises, joint strengthening, running 30-50%
- Fri: Unilateral exercises, joint strengthening, running 30-50%
- Sat: 🏃Running 100%
- Sun: 🏃Running 100%
For Running 2-3 Times a Week
- Mon: Bilateral exercises, joint strengthening
- Tue: Unilateral exercises, joint strengthening
- Wed: 🏃Running
- Thu: Bilateral exercises, joint strengthening
- Fri: Unilateral exercises, joint strengthening
- Sat: 🏃Running
- Sun: 🏃Running (optional)
Coach Experience
Background
- Operated Muscle Spoon CrossFit
- NSCA KOREA Education Director (Strength/Conditioning Expert Group)
- Professor at Hoseo Arts College
- Strength and Conditioning Specialist/Special Physical Management Specialist with the American College of Sports Medicine
- Strength/Coordination Master Trainer
- CrossFit Level 2
