Farmer’s Carries & Treadmill Sprints
Posted on September 1st, 2018 to Our Workouts
If you’re short on time and want to get everything pumping, crushing some Farmer’s Carries and hopping on the treadmill for sprint intervals will work just fine.
@runfitdoc got to break in her new 3.0’s with some Farmer’s Carries (video below) and she explains the benefits in her caption.
On Tuesdays we wear pink and farmers carry! *** An oldie but a goodie for sure! Got to break in my new 3.0 @pedestalfootwear socks which felt fabulous. *** Reasons I love farmers carries… 1. Grip strength, believe it or not runners need this in order to progress in their strengthening. Comes in handy when increasing deadlift weight… I know @runningmatekc agrees! 2. Added weight to axial loading while controlling my movement patterns 3. Doing it without shoes helps to #buildmybase and give my feet some feedback that they don’t get when they hang out in sneakers all day! *** Do you have a favorite staple exercise in your routine? Share below! ????: @pedestalfootwear #runfitdoc #runcoach #strengthtraining #businessowner #cashbasedPT #networking #levelup #fundamentals #strengthandconditioning #running #runnerswholift #runnersofinstagram #triathlete #marathontraining #movementvariability #trynewthings #challengeyourself #nuunlife #nuunbassador #runjanji #runventure #trainsmart #buildyourbase #pedestalfootwear
In between the Farmer’s Carries, we worked in some treadmill sprints. Running in Pedestals helps to restore proper foot strike mechanics which can be seen in the clip below.
Foot Strike Mechanics ⚙️ . . Keeping in mind the load vs. capacity principle, there is no good or bad anything just an unpreparedness. However, there are optimal and efficient ways to do things. When it comes to athletics, speed, and acceleration, efficiency and optimization is part of the recipe. . . The thing about heel striking and sprinting optimally is that the two just don’t go together. When we contact the ground with the forefoot, the Achilles/calf complex is immediately engaged and through the stretch-shortening cycle, the elasticity of the tissue can be utilized to produce more force and do so quicker, aka sprint wayyyy faster. This is not so with the heel strike since now we have a delay from the point of contact until the weight shifts from heel to forefoot and the line of force towards the Achilles/calf complex is less advantageous to the SSC. . . Not only that but the calf and tissue on that back side act like a natural shock absorber channeling the force away from the bone. With a heel strike, the bone immediately feels the force along with other potentially excessive forces towards the tibialis muscles and their attachments to the shins. . . With marathon runners, a heel strike may be observed because the force/time is adequate to handle. Usain Bolt (as well as many other fast people) do not heel strike though, for good reason. A great way to get away from the heel strike is to get rid of those huge, soft, squishy, “supportive” heels and get as close to barefoot as possible. Don’t jump headfirst into the deep end if you haven’t been swimming for awhile though! Progress appropriately as with anything else, the tissue required to run barefoot and on the forefoot needs to be slowly strengthened. I chose @pedestalfootwear to bridge the gap between true barefoot and performance footwear to ensure I am getting all of the barefoot benefits while increasing the safety of my work. #repost @cm_fitnessandnutrition
The workout went for 10 rounds with 1 minute long carries followed by 30 second sprints on the treadmill. We rested as needed between sets. It took less than 30 minutes and it felt awesome.
Give it a go and let us know what you think!
#DitchYourShoes & #BuildYourBase