One-Hour Workout: Neuromuscular Run

This run workout, from Olympian triathlete and coach Ryan Bolton, is simple yet effective at helping improve your run form and fitness without overly taxing any of your energy systems. It first appeared in The Guide to Becoming a Better Runner.

Get neuro first

“There are a lot of factors to consider when we talk about how to improve our running – and training is only one of them,” Bolton said. “The first thing that comes to mind for me is that triathletes tend to lack the neuromuscular work needed to make gains in their running. It’s not just a case of running more or running faster – sure, increasing volume and speedwork can (and likely) will help – but neuromuscular work is the smarter and more efficient way to get there.”

According to Bolton, this doesn’t need to be complicated and can be done weekly by adding strides or sprints to the end of an aerobic run. Strides are shorter accelerations of about 20 seconds, ideally on grass or a soft surface. Sprints should be 100M to 200M, building the effort on each one and with lots of recovery in between. “You want to be totally fresh for each one and hold your very best form,” he said. “Imagine you’re running down the finish chute at Kona, looking fantastic – that’s the kind of form we want to see.”

He added: “Your focus is holding perfect form throughout your 20-second strides, accelerate and hold your one-mile race pace. Walk or stand to recover for 90 seconds between each stride – don’t start your next stride until your heart rate and breathing have come down some.”

One-Hour Workout: Neuromuscular run

35 mins. of running at zone 1 (see box below) or RPE 6-7/10

Strides: 8 x 20 sec strides on grass or a soft surface. Walk or stand to recover for 90 sec between each stride.

Tip: Count your right foot strikes during each stride. A good goal is 30 strikes for each 20-second stride.

Cool-down: 5 mins easy relaxed jogging

Coach Ryan’s zone references

Zone >> System >> Max heart rate

Zone 1 >> Aerobic recovery >> Under 74%

Zone 2  >> Endurance >> 74-79%

Zone 3 >> Intensive endurance >> 80-83%

Zone 4 >> Sub-threshold >> 84-89%

Zone 5 >> 

A – Threshold – 90-93%

B – Anaerobic endurance 94-97%

C – Power 98-100%