Written by Stephen R. Santangelo for the Summer 2021 edition of our Trail Times newsletter. Stephen has been in the fitness industry since 1979 and created his own specialty exercises & programs based upon the anthropological movement of the human body.
Metabolic training is the most common and the most emphasized for any trail runner. Races from 800 meters and longer have an aerobic and anaerobic component of energy contribution, such as anaerobic alactic, anaerobic glycolytic, lactate tolerance, cardiovascular strength, aerobic capacity and aerobic efficiency. Depending upon which one’s chosen competitive distance determines which energy system is emphasized.
However, there are neurological adaptations which need to be closely examined. The nervous system consists of the central nervous system (CNS), the peripheral nervous system (PNS) and the autonomic nervous system (ANS). Together these three components integrate all physical, emotional, and intellectual activities. Let’s focus on the physical, which includes the importance of proper muscular firing patterns.
Neurological integrity is the ability of musculoskeletal chains to operate in proper sequence for effective force transfer and movement efficiency. The greater the efficiency, the faster one runs and with less fatigue. Fatigue is diminished when the CNS/muscular sequencing are working in harmony rather than being antagonistic. Neuroplasticity is developed though movement skills rather than just getting stronger in the weight room chasing numbers and reps.
Neurological tolerance refers to the capacity of tendons, ligaments and joints to withstand a progressive increase in physical training and muscle work. It is the ability of these tissues to resist fatigue and injury. This capacity is essential for all athletes. The development of neurological integrity is not accomplished solely with strength training as is often promoted.
How can we better develop neuro sequencing to improve athleticism? This is accomplished through structural integrity which refers to the synergistic capacity of musculoskeletal chains to operate in balance for effective force transfer and movement efficiency.
The correct firing pattern is glute, hamstring, quadratus lumborum (QL) or more commonly known as the lumbar or lower back.
- Incorrect pattern #1: Hamstring, Contralateral QL, Glute = hamstring issues
- Incorrect pattern #2: Contralateral QL, hamstring, glute = tight low back due to too much core bracing which can lead to future disc issues.
- Incorrect pattern #3: Bracing abs first
The correct pattern is to activate glutes first which is demonstrated with specific exercises.
The above points apply to gym workouts and running. The answer is biomechanical loading patterns based on recruitment of neural responses in proper sequencing. Perfecting the activity of the central nervous system (CNS) under stress and low or high physical involvement takes dedication by adding specific neural training as part of the warm up, regardless, if the day’s protocol is an easy recovery run, hill repeats or VO₂ max.
The next neurological response are the respiratory centers which control the rate of breathing are in the brainstem or medulla, all part of the nervous system. The nerve cells that live within these centers automatically send signals to the diaphragm, serratus and intercostal muscles to contract and relax at regular intervals, therefore, one must train according to the natural function of the anatomy.
Specialized nerve cells within the aorta and carotid arteries called peripheral chemoreceptors monitor the oxygen concentration of the blood. One aspect of training is to develop maximum oxygen capacity – effortlessly – to optimize lung capacity and to prevent hydrogen ion concentration which has an acidic effect on the blood reducing oxygen carrying cells.
There are many neurological training methods. List below are the 3 most effective neurological exercises for trail runners at all levels.
Exercise #1:
Lie in a prone/neutral position, arms to the side with palms up. Palms up is the correct anatomical structure which helps opens the chest and lifts the rib cage. Flex/squeeze the glutes hard. Raise one leg and both arms approximately 6 inches off the ground. Hold for an 8-count, relax the glutes, repeat with opposite leg. Do 3 repetitions for each side. Breathing during this particular neuro-training is absolutely imperative. Generally, trainees have a tendency to hold their breath while performing isometric type exercises. In the photos, the chest and diaphragm are greatly expanded through deep breaths. A single inhalation and exhalation are required for the 8-count. This is not an ab exercise. Firing the glutes first will activate the hamstrings, second and the QL third. This is the proper sequence.
Exercise #2:
Lie in a prone/neutral position, arms to the side with palms up. Move feet toward the hips, knees out, so, the legs are in a butterfly position. Flex/squeeze the glutes hard. Press the soles of your feet together. Raise the hips high and raise both arms approximately 6 inches off the ground. Hold for an 8-count, relax the glutes, repeat 3 times. Breathe as directed in Exercise #1. This position will internally rotate the femur/hip connection.
Exercise #3
Lie in a prone/neutral position, arms to the side with palms up. Place the knees and feet together. Push the heels out hard keeping the toes together and knees together. Flex/squeeze the glutes hard. Raise the hips high and raise both arms approximately 6 inches off the ground. Keep pressing the knees together, tightly, as if you are holding a dime between them. Hold for an 8-count, lower the hips and relax the glutes, repeat 3 times. Breathe as directed in Exercise #1. This will externally rotate the femur/hip connection.
Each of these positions will pattern different parts of the glute/hamstring connection, along with developing the stabilizing muscles in adduction and abduction positions. After a training session, repeat Exercise #1. This will reinforce firing patterns and relax the hamstrings preventing them from shortening.
For more tips about training for trail running check out these articles in the Trail News section of this website.
