Runfitter Training - for Every Runner

 

 FITNESS   STRENGTH   SPEED   QUICKNESS   FUN

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 Tony Salinaro, NASM, RRCA & USATF Coach

Hello and welcome!

This is the site for Runfitter Training, a comprehensive training and conditioning system.

From beginner to elite athlete, Runfitter is adaptable to your goals and current fitness. It will also challenge you to new heights of performance, making your runs more productive and fun! Any individual runner or athlete can benefit, no matter their level of experience and talent.

So, whether you are interested in starting a running program for fitness and health, a weekend softball player or a serious competitor seeking to enhance your performance and avoid injury, there is something for everyone in the Runfitter system of training.

SOME FEATURES OF RUNFITTER TRAINING:

* Fitness Assessment


*Training Calendar


*Flexiblility Techniques


*Drills to enhance muscle coordination, increase strength & power

 *Weekly consults with Coach Tony via e-mail or phone and/or


* One-on One Coaching Sessions  in the radius of 25 miles (Coach is based in the Antioch area.)


* Strength & Conditioning Program designed for runners or anyone involved in running sports.


INTERESTED IN GROUP TRAINING WITH YOUR FRIENDS OR CLUB?
A Runfitter Training Group can be formed amongst your friends and colleagues.

If you have a regular gathering of people you run with or you want to challenge yourself and friends
to prepare for an upcoming race, Runfitter Training may be just the focus and energizer you need!

Runfitter Traning will be a fun, group-training experience with personal attention to the individual athlete. And it will provide your group with professional guidance at a fraction of the cost of personal training!

Coach Tony would be delighted to meet you and your group.

OR Consider joining my established groups in East Contra Costa County;

See "What's NEW" Button for more information about our new

Spring Marathon coaching program! 

LET'S TALK ABOUT YOUR NEEDS!

Contact Coach Tony at 925-757-7531 or at runfitter@earthlink.net

 

POSTURE:  “SIT UP!  QUICK SLOUCHING!"

 

These phrases would more likely be heard at a young ladies’ finishing school, or from your Mom, than among a group of sweaty runners after a training run for their next 10K!

 

That advice would have come from me if they were working in my Runfitter program.

Because a daily posture with hunched shoulders and bent back or off-kilter pelvis will create more suffering for sports-minded people than the general sedentary population.

 

When the 33 vertebrae of the spine is left to distort from its optimal alignment, muscles, tendons, and ligaments in the neck, shoulders, low back and legs are forced to support you in an imbalanced way.

 

For the body’s tissue, over time, comes to recognize the poor posture as “normal”. This distortion will be an impediment to achieving proper techniques in your sport.

 

Pro and elite athletes know that posture must be practiced throughout each day, not just during athletic activity. I have always been impressed with 4 time Olympic Gold Medalist sprinter, Michael Johnson. Not only does his running form show a very upright torso, but I have never seen him in a posture other than optimal.

In interviews & in photos of him while out and about, he seems to carry his torso in fullest form.

 

Poor posture contributes to restricting the space in the rib cage around your lungs. With a lessened lung capacity, your endurance will be subpar!

 

It also slows the blood flow through the muscles, meaning less of a “flush” of metabolic waste, including lactic acid. Thus the pain threshold for an endurance athlete will be a lot lower for someone with poor posture.

 

HERE ARE SOME TIPS FOR REMINDING YOUR SPINE TO “PERK UP”.

 

At your desk: position chair height so hips and knees are bent at 90 degrees with both feet flat on the floor. Hieght of computer screen should be positioned so you don’t have to tilt your head up or down. The reach to keyboard or desk top should not put stress on the shoulders; i.e. they shouldn’t be elevated or rolled over.

 

PAY ATTENTION:

 

When standing please keep the knees “soft”. With your knees bent just a few degrees, it will keep your hips from rolling forward and will take pressure off your lower back.

 

Imagine there is a string pulling upward from the very top of your head, like you’re a marionette. Pull your shoulders back, lift your rib cage, and tuck your shoulder blades down.

 

WHILE IN MOTION:

Hold your head up, looking to the horizon, when walking and running.

Avoid crossing your arms in front of you as you run, as it can waste energy better used to propel you forward instead of using it to re-center your torso.

 

AT REST:

 

If having low back pain, you may try mild neck support, and legs elevated on pillows when lying on your back.

 

You could also try lying on one side, a pillow under the head taking up space between it and the shoulder, Tucking your knees toward the torso, while on your side, may bring some stretching relief to the low back area.

 


 

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RUNFITTER CAN MAKE RUNNING FUN AND REWARDING AGAIN!

"The results of Tony's recommendations have been dramatic. I've lost nine pounds and decreased my 10k time by a full ten minutes. All this progress has come injury-free thanks to Tony's specific attention to flexibility and strength development." D. Milikien, Lafayette, CA.

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  • Training plans for your individual goals.
  • Drills and specialized resistance training and latest techniques from a RRCA & USATF certified Run Coach.