EVERWALK TRAINING RESOURCESTraining Manual for the Epic Walk : Pacific Northwest
Even though this 2018 event was completed the training plans and advice are amazing for endurance walkers! Download it and save it for future use: https://everwalk.com/wp-content/uploads/2018/05/EverWalk-Training-Guide-Seattle.pdf 
TRUNK WORK
WITH SLING (TRX) TRAINING
EARNED RUNS Blog post January 29, 2020 High Intensity Interval Training (HIIT) workout developed by Trainer Jason Tran, in article on SHAPE.com by Emily Abbate https://www.shape.com/fitness/workouts/trx-hiit-workout-arms-abs “16 TRX Exercise for a Full Body Workout” BY Diana Charkalis on livestrong.com; incorporates lower & upper body moves.https://www.livestrong.com/slideshow/1008001-16-trx-moves-30minute-fullbody-workout/ WITH A SWISS BALL EARNED RUNS Blog post January 24, 2020 Video demonstration of 15 exercises, from the team of “most famous” Physical Therapists, Bob Schrupp and Brad Heineck, plus lots of added commentary. https://www.youtube.com/watch?v=IHoUQJA5ogM Journal of Strength and Conditioning Research, 2010 article, "Effects of Swiss Ball Core Strength, Flexibility, Endurance and Balance..." https://journals.lww.com/nsca-jscr/Fulltext/2010/11000/Effects_of_Swiss_Ball_Core_Strength_Training_on.19.aspx?WT.mc_id=HPxADx20100319xMP |
CORE STRENGTH BUILDING Jason Fitzgerald: How to Use Progression in Your Strength Workouts http://running.competitor.com/2018/06/training/use-progression-strength-workouts_123159 Jason Fitzgerald: The Standard Core Routine http://strengthrunning.com/2012/01/the-standard-core-routine-video-demonstration/ Dead Bug Exercise (coming soon) https://journals.lww.com/nsca-scj/Abstract/publishahead/Exercise_Technique__The_Dead_Bug.99361.aspx Monica Ksel: Dead Bug with Stability ball https://www.youtube.com/watch?v=bUfeEgFly8w CrossFit Lakeland Dead Bug Progression (easy - difficult) no ball https://www.youtube.com/watch?v=UR_lWjVpfAM NeckandBack.ca Beginner Dead Bug without ball https://www.youtube.com/watch?v=LrvQ5deTBMY Robert Gillanders Dead Bug Progression; legs only to legs plus arms https://www.youtube.com/watch?v=8NBNM8haZx0 Earned Runs Core strength BLOG post KETTLEBELL TRAINING GUIDE https://www.gbpersonaltraining.com/guide-kettlebell-training-workouts/ Earned Runs Kettlebell training BLOG post AMERICAN ACADEMY OF ORTHOPEDIC SURGEONS CONDITIONING PROGRAMS Knee Hip Earned Runs Knee Conditioning BLOG post KAISER PERMANENTE STABILITY AND STRENGTH EXERCISES FOR HIPS, KNEES AND ANKLES If getting down on hands and knees or the floor is difficult these stability and strength exercises for hips, knees, and ankles are performed while standing. |
Stretches
UPDATED STRETCHING ADVICE
Earned Runs Blog post July 24, 2019 Robert Roy Britt, Elemental article Matt Fitzgerald, PodiumRunner.com article "The Effectiveness of PNF versus Static Stretching on Increasing Hip-Flexion Range of Motion". Article by L. Lempke and colleagues DYNAMIC WARM-UP STRETCHES: Cleveland Clinic Physical Therapy (routine with 4 quick moves) https://www.youtube.com/watch?v=O_xuezsa1_I Chris Bailey of Twin Cities Orthopedics- video (longer complicated routine for athletes) https://www.youtube.com/watch?v=pZolGpjfjIc DYNAMIC AND STATIC STRETCHES Seine Freeman of Tri-Cities Wellness Center (lengthy tutorial demonstrated with pictures; for in-depth understanding) https://www.earned-runs.com/uploads/6/0/0/9/60097527/stretching_explained_dynamic_v_static_and_demos_.pdf Earned Runs SCIENCE FRIDAY Blog post https://www.earned-runs.com/blog/science-friday-static-stretching.pdf "4Simple Stretches You Should do After Every Run" by Lindsay Kunzel https://running.competitor.com/simple-stretches-every-run_161595 ANKLES AND FEET ACTIVE.COM from Prevention 3 Stretches: peroneal, dorsiflexion, and Achilles + 2 Mobility routines: ankle circles and alphabet writing https://www.active.com/fitness/articles/5-ways-to-strengthen-weak-ankles Mobility
STRENGTH AND MOBILITY DRILLS
"Building a Better Myrtl" Coach Jay Johnson and Dr. Richard Hansen https://coachjayjohnson.com/building-a-better-myrtl/ Earned Runs Post July 17, 2019 and PDF of drill list MYRTLs Inside Nike Running™ Coach Jay Johnson Flexibility http://www.njsportsmed.com/files/myrtl_routine.pdf Video demonstration Myrtl's by Wolf Creek Track Club USATF Registered Coach Brandon Wise https://www.youtube.com/watch?v=nmHjMCN0nx0 Earned Runs MYRTLs BLOG post UPPER BODY AND MORE Earned Runs MOBILITY BEYOND MYRTLs BLOG post |
2018 Bibs #1-4 full of accomplished goals + bibs from Turkey Trot and B1G 10 10k
Foam Rolling
WARM-UP PRE- OR POST-EXERCISE
Encouragement to Foam Roll for recovery article by Macaela Mackenzie https://www.shape.com/fitness/tips/spending-entire-weekend-prioritizing-workout-recovery-how-much-need-it? VeryWelllFit.com "How to Use a Foam Roller" by Elizabeth Quinn https://www.verywellfit.com/how-to-use-a-foam-roller-3120309 Men’s Health Magazine Embedded Video :360 ABS Foam Roller Warm-up (brief ad precedes the video) https://www.menshealth.com/fitness/a19515618/truth-about-foam-roelling/ MyFitnessPal.com Blog "5 Minute Warm-up with A Foam Roller " http://blog.myfitnesspal.com/5-minute-warmup-foam-roller/ embedded YouTube video https://www.youtube.com/watch?v=WCj1dvTwOF0 Earned Runs Foam Rolling BLOG post Earned Runs BLOG post update scheduled September 24, 2018 |
SHOES
SHOE WEAR PATTERN
https://wexnermedical.osu.edu/blog/what-are-the-bottom-of-your-shoes-telling-you
https://www.innovateistore.com/store/blog/2-Innovate-Blogs/Wear-Tear-How-to-Read-the-Soles-of-Your-Shoes
EARNED RUNS BLOG POSTS
2019 Shoe Shopping Season
2016 Shoe Shopping Aid
2018 Spring Shoes, Flowers
2017 Shoes and Surfaces
FALL 2019 SHOE GUIDES & ADVICE
https://www.runnersworld.com/gear/a19663621/best-running-shoes/
https://www.shape.com/fitness/gear/what-are-zero-drop-shoes
https://www.shape.com/fitness/workouts/best-womens-running-and-athletic-shoes
https://runrepeat.com/ranking/rankings-of-road-running-shoes
Many articles:
https://www.podiumrunner.com/category/gear
https://wexnermedical.osu.edu/blog/what-are-the-bottom-of-your-shoes-telling-you
https://www.innovateistore.com/store/blog/2-Innovate-Blogs/Wear-Tear-How-to-Read-the-Soles-of-Your-Shoes
EARNED RUNS BLOG POSTS
2019 Shoe Shopping Season
2016 Shoe Shopping Aid
2018 Spring Shoes, Flowers
2017 Shoes and Surfaces
FALL 2019 SHOE GUIDES & ADVICE
https://www.runnersworld.com/gear/a19663621/best-running-shoes/
https://www.shape.com/fitness/gear/what-are-zero-drop-shoes
https://www.shape.com/fitness/workouts/best-womens-running-and-athletic-shoes
https://runrepeat.com/ranking/rankings-of-road-running-shoes
Many articles:
https://www.podiumrunner.com/category/gear
*NOTICE!
THIS PAGE IS IN THE PROCESS OF BEING RESTORED. Check back for new additions!
If you are looking for specific materials please contact Earned Runs. We'll try to locate them and email a link.
"RESTORATION SITEWARE: RESOURCES PAGE"
Blog post April 19, 2018
If you are looking for specific materials please contact Earned Runs. We'll try to locate them and email a link.
"RESTORATION SITEWARE: RESOURCES PAGE"
Blog post April 19, 2018