PT of the Year: How to train with a parachute
Are you keen to try a running parachute, but not sure how to incorporate it into your training? PT of the Year Pischa Strindstedt shows how you can use the device for your interval training.
Running with a parachute is just as fun as it looks. It adds an extra spice and a little variety to your interval sessions while the air resistance makes the run tougher. Simply put, it's a win-win!
It may seem a bit tricky to strap on a parachute, but it is both simple, easy and a good complement to increase the difficulty of the run. Pischa Strindstedt, PT of the Year and founder of the bootcamp concept Wörkout, usually uses parachutes when she runs sprints with her training groups.
- "I think it's great for making the running intervals a bit more interesting. You get a goal with the interval in a different way, to get the parachute up. It becomes more playful and fun!" says Pischa Strindstedt.
If you want more training tips from Pischa Strindstedt, you can check out her blog or follow her on Instagram @Pischas .
The resistance itself and getting the screen up the hill is the challenge with this tool. You can use it regardless of wind resistance because a lot of wind makes the parachute much more resistant and more difficult. Without wind, it will be tough to get it up at all. With a parachute strapped behind you, it is also easy to keep track of how fast you run your intervals. The height of the parachute becomes a clear indication of whether you have lost speed.
It honestly looks a bit funny with a parachute. Are you ashamed when you run with this?
- No, I think people feel more interested. You shouldn't be ashamed! People just think these things are fun and exciting.
So it's not a tool reserved for super runners?
- We've used parachutes in my training sessions and everyone, no matter how much or little of a runner they were, thought that station was the most fun because it's something that happens. There's a bit of action and you feel a bit cool that you get to wear something and automatically charge to one hundred percent.
Pischa's interval session with a parachute
Do this:
Be sure to warm up properly beforehand so you don't stretch during the sprints. Find a straight line, grassy area or a road that doesn't have many curves or hills.
Strap on your harness and fasten it at the front using two buckles.
The parachute itself (this model has two parachutes) is fastened at the back with a buckle.
This is what it looks like when it's strapped on and ready.
Sprint 20-30 meters and jog back. Hold the parachute on the way back so it doesn't drag on the ground.
Start from the same point and run 8-10 sprints if you are a beginner, 15-20 if you are a more experienced runner.
If you want to make your interval training a bit tougher, you can add these three strength exercises. Alternate each exercise with three sprint bursts for a total of nine sets.
Strength exercise #1 Single leg lift
Unstrap your parachute and lie on the ground with one leg straight up and your hip lifted. Lift and lower the hip 15-20 times per leg. Reconnect the parachute and sprint 3 times.
Strength exercise #2 Backward lunge to the side
Snap the parachute off again so that you don't get tangled up. Stand with your legs hip-width apart.
Do a side lunge and return to the starting position. Do 10-12 repetitions per leg. Sprint 3 more times with the parachute.
Strength exercise #3 Indian jump
Time for the Indian jump, which means that you do a jump on one leg that transitions into a landing on the same leg and further into a jump on the next leg.
Go quite deep in the landing. Repeat 15-20 times before doing your last three rushes with the parachute.
Tip Keep in mind that being short makes it harder to get the parachute up during the sprints. Pischa Strindstedt, who is 158 cm tall, found that the parachute was difficult to get up and that her running became worse when she held it up because she couldn't use her arms. If you are not so tall, you can try shortening the straps considerably or tying them.
Are you keen to try it? HERE you will find the parachute from Casall that Pischa Strindstedt tested.
3 advantages of a parachute
Easy to take with you. Casall's Parachute comes in a handy bag and weighs hardly anything. Bring it and a rubber band and you have a full workout.
It makes running more fun and varied.
You increase your strength while running.
READ MORE: Themind trick that makes running easier
