About Rock Valley Running Symposium

The second annual Rock Valley Running Symposium is an opportunity for local runners, whether recreational or competitive, to actively learn about various topics within the scope of running, from Rock Valley’s highly experienced physical therapists who are committed to helping you train safer and perform better.  Below is a brief description of the topics we will cover.  Most of the sessions will require active participation, therefore comfortable athletic attire is recommended.

• Keys to a proper warm-up for runners
  • Ideal components of a warm-up for runners
  • Instruction in dynamic flexibility exercises
  • Warm ups for improving technique
  • From the warm-up to the starting line…when do I do what?
• “Mythbusters”: The running edition
  • Stretching before running reduces injury
  • There is an ideal running form
  • I’m just sore, not injured
  • If I switch my shoes it will take my pain away
  • Runners don’t need to strength train
• Speed and power development for runners
  • How to properly train power and speed
  • Plyometrics-when, what, and how much
  • Olympic lifts
  • Linear speed development
• Core training for runners: Getting it right
  • Core anatomy- understanding what you are training and why
  • 5 key core exercises
  • The role of posture and breathing in core training
  • Incorporating core into all aspects of a workout
• Building a base: Training a runner’s legs
  • Instruction in functional leg exercises for runners
  • Firing the correct muscles
  • Endurance vs. strength training
• Developing a year round strength and endurance training program
  • Off season training goals
  • Pre season training goals
  • In season training goals
  • Putting it all together