IT’S NOT JUST ABOUT THE MILEAGE …
IT’S ABOUT HOW WELL YOU MOVE
HERE’S ALL THE VALUABLE STUFF THEY DIDN’T TEACH YOU
Research sourced from the following:
WHAT IS RUNCON?
Running can be very difficult, uncomfortable, and even unsafe for those just getting started or those making a comeback.
Runcon, short for ‘run conditioning’, makes running easier, accessible, enjoyable, in less time by targeting two of the most overlooked areas in run training; mobility, a means to reduce injury, and stability, a means to improve efficiency.
Runcon bridges the gaps in traditional training by focusing first on the health & function of your body mechanics.
RUNCON’S FORMULA = MINIMIZE INJURY (MOBILITY) + MAXIMIZE EFFICIENCY (STABILITY)
RUNCON SCIENCE
Slings are a group of muscles that move in concert to generate rotational energy. The root of a runner’s strength comes from tensional balance and rotational power.
By transmitting and distributing force through the body from the ground and back out into running, we must learn to fortify the system as a whole, and this starts with structural integrity through the sling systems.
Dr. Michael Voight explains how stability and mobility work in tandem throughout the different areas of your body; once you correct the real trouble spot, the rest of the body corrects itself. Then you arrive at activities like running highly prepared, ready to run easier, smarter, safer, and in less time!
RUNCON BREAKDOWN
WEEK 1
Start off with your connection to the ground. Prevent arch aches, shin splints, compartment syndrome, by creating space and stability in the feet, ankles, shines, and knees, crucial areas of a runner's biomechanics.
WEEK 2
Learn more about your hips and core, the true foundation to a runner, where force and momentum is built upon. Without this, the spinal engine would not have a base to produce movement from.
WEEK 3
By Bridging the lower body, up through the hip stabilizers, and empowering the core and spine, we integrate the essential structural elements to generate force.
WEEK 4
The spinal engine integrates the lumbar, thoracic, and cervical segments of the spine for run production. Learn how to become more efficient and effective this week.
WEEK 5
This week is where you level up. When they say "all systems go!", this is when we learn to fire at all cylinders, and become more effective at using our whole body to benefit our running mechanics.
WEEK 6
What goes up must come down, creating a best of both worlds balance in the system is how you will become sustainably smart as a runner and avoid burnout, overtraining, and injury.
RUNCON HOW-TO-USE
3 routines a week for 6 weeks (Dedicate 20-30 minutes per routine)
Complete 2-3 rounds per routine
Run your own race by going at your own pace - pause, rewind, fast forward, wherever you need
You are not limited to the 3x per week, you can redo your favourite routines as many times as you need
RUNCON is your running vitamin - it’s best done as an additional supplement to your regular rotation of physical activity
Beginner - Do this near the beginning of your race journey, about 3 months prior to your race (e.g. If 10k race is October 1st, start this July 1st) so that you can fit in another round should you desire
Intermediate - Do this 3 months prior to your race (e.g. If 21k race is October 1st, start this July 1st) so that you can cherry pick the routines that you need most afterwards
Seasoned - Do this anytime in your calendar, you’ll feel benefits in the form of soreness since they’ll hit your blind spots
37% wasted
A runner’s strength training (27%) is typically hitting the gym and lifting weights or doing a HIIT class that most often injures them or is counter-productive. A runner’s active recovery (10%) is typically Yoga which also doesn’t directly benefit a runner’s needs, but could exacerbate weak areas. 37% of a runner’s training is wasted on non-specific work. This is injurious, stagnating, and repetitively straining. Where this 37% could go is stability, mechanics, core training, sling system strength, and mobility, aka RUNCON. I created RUNCON, to fill this gap with high value, run-specific education and training so that runners stop wasting their time and energy.
RUNCON FAQ’s
“I’m a beginner, will this be too much for me?”
This Runcon program has been designed with you in mind! I’ll be offering strategy sessions to help you pace the volume and dosage.
“I’m just coming off an injury, is this safe?”
Yes, as long as your therapist gives you the green light. I’d also be happy to consult with your therapist and work together to implement Runcon into your physio.
“I run regularly, looking to get faster, is this the right program?”
I can’t guarantee this will get you faster, but it will “plug the holes in your boat”, and develop a healthier foundation from which to build more speed.
“I do your fitness classes, I’m not out to run a marathon or anything crazy like that, is this something that can help people not looking to run too?”
Yes, it can help everyone. Mobility and stability work have given me the capacity to build more range in my athleticism, as well as my interest in other movement activities.
“Why 6-weeks?”
The 6-week timeframe gives participants 3 benefits:
1. A specific start and end date to enhance commitment with structure
2. A healthy dosage of mobility and stability training to complement mileage building for goal-oriented runners
3. A well paced training cycle to encourage learning and habit forming
Who is Julian Ho? (See video below!)
RUNCON CREATOR
WHAT YOU’LL GET
6-Weeks of fast-tracking your run development
18 Follow-Along Videos (3x per Week)
2 Check-in Consultations with Julian, creator of Runcon
6 Treadmill Routines for Interval Training
Kajabi Course Platform Progress Tracking (on-demand, pick up where you left off)
Certificate of Completion
Qualification to register for the upcoming RUNCON X program
Personalized Coaching & Program Design (available upon request)
Where have you been all of my running life!?!?