Category Archives: strength training

Functional and sequential-step analysis on Aktivitus

Yesterday I met Emma on Aktivitus where I did a step analysis. Easy jogg on the treadmill as heating, and then we went up to long session tempo while Emma filmed. She turned on a few simple things to keep in mind to improve running economy, and then she filmed me again.

Move forward centre of gravity, pull up the knee a little higher and try to pull up the heel more. It felt kinda odd, but when we looked at the movies, it was like night and day. Now it actually LOOKED as if I was running even on film.  She pointed out, however, that my current style was probably more economical, and that way I will prefer to run on for longer sträkcor. But for speed, it is the left variant that applies.


Position was good, which is probably due to the fact that I have trained a lot of trunk and back strength to cope with skiing.

Fuktionsanalysen showed that I have good mobility and stability in the legs, hips, torso, chest, but that I am stiff as a refrigerator in the shoulder party. Have always suspected this, but I got an exercise program, or stretchprogram in order to fix this. Will try to add it after every löppass.

Otherwise, I will continue with strength training in the same extent as in the past, 3 times a week, and in the same way. Here, there is no point in changing something that works. But I am going to get a proposal on the training program in terms of the races

New training schedule

The first week with a new training schedules. It may look like much on paper, but so far it's not so bad.

Monday-6:15-quiet running, 11:30-weight training
Tuesday-6:15-quiet bike, 11:30-running intervals, 19:00-bike threshold that
Wednesday-6:15-quiet running, 11:30-weight training, 19:00-long-distance runner
Thursday-06:15-peace cycle, 11:30-Running threshold, 19:00-bike strength
Friday 06:15-quiet running, 16:40-Bodypump
Saturday-6:30 pm-long session running
Sunday-6:30 am-spin cycle

And since I'm not an elite athlete, so I'm not stressed out if I miss one or two sessions a week. It is the body that decides, and if I'm not going to work out injured half. Then comes the job and life in the way, and then it is just to delete a pass.

That's the big advantage of having many that scheduled. There will be always something done.