MUSCLE RUN

Sherri McMillan, M.Sc., B.H.K.Official Music Sponsor

MUSCLE RUNSherri McMillan holds a Master’s Degree in Exercise Physiology and was awarded the

2010 CanFitPro International Fitness Presenter of the Year, 2006 IDEA Program Director of the Year, Inaugural IDEA Personal Trainer of the Year, & 1998

CanFitPro Canadian Fitness Presenter of the Year. She has been in the fitness industry for nearly 30 years and has presented hundreds of workshops to thousands of fitness leaders throughout Canada, Australia, New Zealand, Germany, England, Spain, Mexico, Jamaica, South America, Asia and the U.S.A. She is the Author of 5 Fitness Books and Manuals (Go For Fit - The Winning Way to Fat Loss, Fit over Forty - The Winning Way to Lifetime Fitness, The Successful Trainer’s Guide to Marketing, Hiring and Training Master Trainers, and The Business of Personal

Training) and is the star of a variety of educational Fitness DVDs. She is a fitness columnist for various newspapers, magazines and journals throughout the world. She is the owner of Northwest Personal Training in Vancouver, Washington which has

been awarded the Better Business Bureau’s Business of the Year & Chamber of Commerce Community Builder Award

www.nwFitnessEducation.com

www.BusinessofPT.com

www.ShapeupwithSherri.com

WHY?• Runners know they should be strength training but

don’t enjoy it or don’t know how

– They’d rather just be outside

– Muscle Run can offer the strength training that runners

desperately need but don’t often do

• Non-runners are intimidated by running

– Muscle Run can introduce non-runners to running in a non-

intimidating fashion

• Great workout that provides both cardio and muscle

conditioning benefits

Marketing & Advertising

• Needs Assessment

• Brochure or Fliers in club/local businesses

• Facebook Event Page

• Attendance at local runs / local clubs

• Staff excitement

• Align with a running footwear or sporting

goods store

Budgeting

• Revenue potential

– $10-$15/workout – 10 weeks for $99

– Add-ons – t-shirts, private sessions

• Expenses

Payroll - Clinic coordinator/Assistants

Training Manual

Gifts

Party

Marketing – Brochures/Social Media

• Profit

Option 1

Structure of a Clinic

• 5-10 minutes - Attendance & 5-10 minute Optional

Health Talk/Handout

• 10 minutes - Group Walking warm-up & dynamic

active range of motion

• 40 minutes - workout

• 5 minutes - Group Stretch

• Closure

• Additional Options – Learn to Run, 5K/10K/Half

Marathon/Marathon/Tri clinics

Option 2

Structure of a Muscle Run class

• 10 minutes – Attendance & Warmup

• 45 minutes - Workout

– Approx 20-30 minutes of running

– Approx 20-30 minutes of strength training

• 5 minutes - Group Stretch

• Closure

Workout Options

• One location vs Transient

– Course – Loop or Out and Back

– Track / Park / Stadiums / Amphitheater / Hill

• Max 5 minutes of running at any given time

– 5 minutes of running / 5 minutes of strength

– 1 minute of running/1 minute of strength

– Tabata Run/Strength

– Partner Drills

Practical Teaching Guidelines• Group Warmup

• Start with 1 minute max of running

• Looping to accommodate for faster/slower runners/walkers

• Line Drills if shorter distance

• Provide multiple levels for all strength exercises

• Each runner carries exercise tubing around their waist

• Whistle?

• Consider safety

– Cell phone

– First Aid Kit

Great Strength Options

• Park – Step ups, Pull ups, Pushups, Dips, Bicycles

• Tube around Poles/Fences – Pulls/Presses/Torso

Rotations/Tricep Kickbacks, Overhead Presses/Curls

• Partners No Equipment– Squats/Pushups/Planks

• Partner with Tubing – Squat & Rows/Punches/Lateral

Leaps/Rotations/Tricep KB/External Rotation

• Anywhere – Lunges/Squats/Pushups

• Use the outdoors – Stairs, Curbs, Hills, Rocks, Logs

Introductory Run

• Purpose to determine each person’s pace and

establish a base line measurement

• Establish and run a mile course

• Complete at the mid-way and end of

program to show progress

Health Talk Ideas• Set Goals, Log & Encourage Event Participation

• Progression

• Alternate high impact activities with low impact activities

• Balancing program – Easy/Moderate/Hard Days

• Importance of warming up, cooling down & release

• Importance of Strength Training

• Importance of healthy nutrition and hydration – Arrange

for a speaker

• Importance of varied terrain

• Proper Footwear & Clothing – Arrange for a speaker

Common Running Injuries & Prevention

• Towel work / toe taps / dorsiflexion resisted / peroneals

• Foot Rolling

• Gastroc/Soleus stretching/Foot stretches on a wobble

board

• Knee dips

• Bridging

• Core Stabilization / Planking

• Gluteus medius - side lying leg lifts / 1 leg balance /

lateral resisted steps

• Foam Rolling / Massage

Retaining your Running Clinic Members

How can you add extra value?• Accountability – Attendance sheets

• Provide a general program to follow outside of clinic

• Goody Bag with Running/Training manual

• Health talks and educational handouts

• Remember names & foster the development of friendships/buddies

• Weekend events together – Wear team shirts

• Set the Stage – Finish with a bang

• Check-in outside of workout/clinic

• Pre/Post Results

• Clinic end party

• Feedback forms

Let’s go have some fun!

“Running or any natural exercise is physical as well as

mental development, and makes the whole machine more

capable…When your physique is about as close to

perfection as God intended, all your abilities become greatly

enhanced; you can work better, think more clearly and play

more actively and intensely than before…A welcome result

is that you can get a lot more enjoyment out of life, which is

what we look for: we only do things because we consider

the result will bring us pleasure in one way or another, even

if it is only indirectly.”

Arthur Newton (1949)

Warmup• Walk

• Hip Circles

• Knee Hugs

• Knee Lifts/Extensions

• Hip Hikes

• Lunge with rotation

• Squat with reach

• Ankle Circles

• Leap forward

• 4 High Knees and lateral leap

• Hop on the spot

Workout• 20 Pushups/20 Squat Jumps / 20 Tricep Dips/ Run (5 minutes)

• 20 Jump Squat/Row / 20 Torso Rotations / 20 Tricep KB / Run (5 minutes)

• Line Drills

• Split into 2 groups

• (Step Up 20x / Single 1 leg Bicep Curls / Resisted Side Steps) (Resisted Runs) 5 minutes

• Walk 20 steps / Jog 20 steps / Sprint 20 steps

• Partner Kick Lunges 15X ea / Partner Resisted Lateral Leaps 15x each/ Run

• Partner Punches 20x ea / Partner Rows 20x ea / Run

• Partner Planks & Leap Over / Partner Pull ups / Run

• 1 Leg Walkout to Pushup / Run

• Agility Run / Lateral Shuffle / Karioca

• Stairs / Walking Lunges