PERSONAL TRAINING
Running Program Tips For Personal Trainers
Running is a hot topic right now. The increased popularity of running and people wanting to tick off an Abbott World Marathon Majors race has led to an increasingly competitive ballot system for these events. So, when your clients come to you for specific guidance and a structured training plan – regardless of whether they are new to running or regular ‘pavement pounders’ – here are the key things to consider during the program design process.
01
Warm-Ups and Running Drills
To prepare the body for running, start the workout with a low-intensity movement such as a walk or jog (dependent on current ability). This might be for just five minutes.
Next, move into Dynamic Stretches, which help increase joint mobility (increasing Range of Motion), such as:
- leg swings
- ankle rolls
- thoracic rotations.
Once the joints are warmed up, progress to Activation Drills to prime the muscles to be ready to ‘do their job” and be able to absorb the impact of running and produce the force required for running.
Activation drills include:
- banded walks
- single leg deadlifts
- calf raises.
Follow this by increasing the session intensity with Technique Drills. These are designed to help with running posture, power and efficiency by working on quick feet (minimal ground contact time and improved tendon stiffness), 90-degree arm swing (not crossing the midline of the body) and a slight forward lean. Example technique drills are:
- high knees
- butt kicks
- A-skips
- carioca
- pogo jumps.
02
Cardiovascular Training Methods
To avoid injury from repetition and ‘pounding the pavement’, and to generate a variety of stimulus on the body to all adaptations, it is important to apply a variety of Cardiovascular (CV) Training Methods.
Always starting with the Aerobic Zone 2 training, which is at a conversational pace (60-70% of Maximum Heart Rate (MHR)), this should feel easy, like a recovery jog. This is great for building aerobic capacity and endurance and is the main style for long runs.
It also provides added benefits of enhancing fat metabolism, boosting mitochondrial health and improving recovery.
To add variety for the brain, but also challenge the body, it is important to include some form of higher-intensity training in the weekly run planner. Examples of this include:
- interval training
- fartlek training
- tempo runs
- hill repeats.
Interval Training
Two sets of intensities of a work-to-rest ratio; these can be a moderate work for a beginner (e.g., 70% MHR) or progress to a higher Rate of Perceived Exertion (RPE) for more advanced clients (e.g., 80-90% MHR). The rest ratio can be a slow jog or a walk, depending on the work intensity and duration and the client's ability.
Tempo Runs
Great way for a client to get a feel for their race pace goals. For example, a tempo run could be structured as 10-minute moderate pace (e.g., 5:30 minutes per kilometre per hour), then hold for 20 minutes at a tempo of race pace goal (e.g., 4:45 minutes per kilometre per hour) followed by a final 10 minutes back at 5.30 minutes per kilometre per hour.
03
Strength Training for Runners
Incorporating strength training into your client’s programs will assist with improving their running performance and reducing the risk of injury. Aim to include two to three sessions per week alongside their running programs.
Strength training and programming for runners should aim to focus on building strength in multiple ways. Focus on lower body compound lifts, single-leg work, and exercises to improve glute and core stability. This, coupled with plyometric exercises, will provide the best approach to build running power and the ability to absorb force. While not the main priority, it is still important to include upper body training within the client’s programs.
04
Injury Prevention Considerations
To reduce the risk of injury, it is important to monitor and track your client’s training progress. This includes keeping an eye on their total weekly mileage, as well as ensuring they prioritise recovery and sleep.
Be prepared to adjust the training based on how they are feeling, particularly when they begin to notice an increase in fatigue or soreness.
Utilising apps or a simple paper-based log can be a great tool to assist with tracking your client’s progress. This allows you to identify any trends or patterns with the training to enable adjustments where or if required.
As running volume increases, encourage clients to gradually introduce surface changes and aim to include a variety of terrains. This will help their body to adapt and reduce the risk of potential overuse injuries.
Wearing appropriate footwear plays a significant role in injury prevention. When selecting running shoes, ensure they are specifically designed for running and suited to the client and their foot type.
Finally, prioritise rest and recovery. Aim to include at least one to two rest days per week, and prioritise stretching and mobilisation to support recovery and maintain flexibility.
Becc Daly
Becc Daly is part of the Student Support team at Australian Fitness Academy (AFA), supporting online and on-campus students in completing their Certificate III and IV in Fitness. For the past two years, she’s played a key role in guiding students through their studies. With over 12 years of industry experience and her own fitness qualifications (Certificate III and IV in Fitness), Becc brings valuable firsthand insight to her role with a passion for helping students succeed in their studies and future careers in fitness.
Stephanie Tuttleby
Stephanie Tuttleby supports online students and teaches face-to-face classes at Australian Fitness Academy (AFA). Whilst completing her Bachelor of Applied Science (Physical Education), Stephanie started working as a Personal Trainer in 2000, she then opened her own Personal Training business in 2002, and has been sharing her passion and experience with students AFA since 2023.