Run Analysis and Personal Training Session

Running is much more than using your legs and feet to go the distance.  I have learned that it is also about utilizing your energy where you need it most.  For example, I never thought about how much energy I used when I was swinging my arms for 26.2 miles while running the Chicago Marathon.  By building strength in other areas of the body, like arms, shoulders and stomach will benefit a runner.

I just completed my Personal Training Session with Coach Kennihan, a Certified Personal Trainer and Running Coach at the Elite Fitness & Gym in Western Springs. The session included a full Run Analysis which entails running on the treadmill for about 5 minutes while Meghan(Coach Kennihan) observes to note any form flaws in order to provide detailed drills and exercises to address areas that need correction or improvement.

Last year in preparation for my first marathon I found a personal trainer to help me setup a weight training program to supplement my marathon training program. I had found a personal trainer associated with the Oak Lawn Park District that had experience running long distances. This weight program served me well for my first marathon.

After running the Chicago Marathon last year, I remember clearly what areas needed improvement such as my quads and so this year for my second marathon I wanted to enhance my marathon training weight program as well as have a Run Analysis done to address any weaknesses in my running form. When browsing through all of the handouts and flyers in the goody bag from the Bunny Rock 5K, I stumbled across a familiar name Meghan Kennihan. Meghan is a race director for the Waterfall Glen Xtreme 10 race that I ran last year. After signing up for the Waterfall Glen Xtreme 10 last year, runners received emails from Meghan about the upcoming race, that included "Top 10 Reasons to Run this Race" and "Top 10 Unacceptable Excuses" that were so absolutely hilarious that Meghan's Top 10 list always come to mind when hearing about the Waterfall Glen Xtreme 10. In the goody bag was a flyer for Meghan Kennihan a Certified Personal Trainer.

I immediately checked out her web page and was impressed by her credentials and certificates as a Personal Trainer. And in addition to that she is an accomplished runner.

My Personal Training Session with Meghan started off by me running on the treadmill for the Run Analysis. Her Run Analysis included six areas: Posture(Chest, Pelvis Alignment, lean), Foot Strike(Hip positioning, contact point),    Arms & Shoulders(Arm swing, elbow positioning), Foot Landing(Supination, foot strike and push off), Turnover(stride rate or cadence) and Body(Vertical oscillation and Swaying).

Wow, who knew that running was so complicated! One would thing you just lace em up and go run. But once you start striving for longer distances and a faster pace, besides conditioning, form and efficiency can play a key role in improving your overall performance. The other important factor is that better form can help you avoid injury. To this point, I have been very fortunate and have only had minor injuries such as shin splints and sprained ankles(I am not including those skinned knees from falling on the trails!).

As part of the Run Analysis, some of the areas that Meghan identified were my arm swing, my foot strike position and my zig-zag posture. The bottom line is that I need to keep my arms motion to forward and back with little or no side motion, my hip movement should be reserved for the dance floor(must be from all those Ball Room Dancing lessons) and my footstrike needs to be better positioned to spring forward.

Identifying the areas that need improvement is only a portion of the solution. Once the areas are identified, Meghan recommended and demonstrated specific drill and exercises for me to implement in my marathon training. After she demonstrated each drill/exercise, it was my turn to do the same. Maybe I should have taken a class on coordination first... After some good coaching I was able to perform reps for each of the recommended drills/exercises.



I have already seen/felt improvement in my form and stride just by correcting my arm swing. For any runner looking to improve their form and performance and reduce the potential for injuries, I would recommend a Run Analysis and Personal Training Session with Coach Kennihan. So for now, I am on my way. Those Kenyans better look out now!

BENEFITS OF A PERSONAL TRAINER BEFORE A MARATHON

Last year, prior to beginning my 18 week marathon training, I decided to research the benefits of a personal trainer before a marathon. My first half marathon was the Oak Brook Half Marathon in September 2010. But I knew that running 26.2 miles, was going to require a lot more training.

I’ve been running for over twenty years and I had never done any weight training. After researching the benefits of a personal trainer before a marathon, it seemed clear that weight training for your core, and upper an lower body would have great benefits for longer distance running and would improve my Marathon Training.

I did not want to hire just any personal trainer. I wanted to seek the advice from someone who had run a marathon and could offer me the best advice and a training program with the most benefits for my running. I wanted to be fully prepared for the marathon and was doing all the recommended steps for a safe race. I had a membership for the fitness center at our Park District and I knew they had personal trainers. I set up an appointment with Pam for a session. Prior to our session, Pam and I talked and we determined the areas that I needed to focus on through weight training and cross training. When I arrived for my session, Pam had structured a program to fit my goals. She provided me with notes and diagrams on how to do the exercises. By the end of the session it was obvious the benefits of a personal trainer before a marathon. Nothing compares to learning the proper ways of exercise than have someone show you how it’s done. We kept in contact throughout my marathon training and even after the marathon. She was always willing to answer my questions about the training.

My marathon training included a schedule of weight training, cross training and running. As the running portion of the marathon training took on longer distance running, I could feel the effects of the weight training and cross training and it did improve my running and endurance.

I am planning on working with a personal trainer to fine tune my weight training routine as a prepare for my second marathon this October.

I can attest to the benefits of a personal trainer before a marathon. Be sure to find someone who can help you determine the areas of focus for your weight training and cross training that will offer benefits to improve your running.