MKPT

This is different to just running continuously. The rest period lets you partially recover so each effort can be done at a much higher intensity. Instead of settling into one pace, you’re repeatedly forcing your body to produce high speed output while fatigue builds across the set.

The change of direction at the 100m line also makes it more demanding than straight line running. Each turn forces you to slow down and build speed again, which provides more variety in how your muscles/tendons/ligaments are loaded.

3 minutes on. Cover as much distance as possible up and down a 100m field.
3 minutes rest.
Repeat for 3 efforts.
That’s 1 set

You control how hard this gets. If you’re new to this, start at a steady pace and focus on moving for the full 3 minutes.

But if you want your lungs in your throat, push the distance in the first effort and see if you can hold onto it for the next two.

The less you can diaphragmatically breath the shallower the expansion in your ribcage.

Just because you breathe does not mean you breathe well.

If you cannot fully exhale, you cannot full inhale, therefore limiting the amount of lung volume available for the next breath.

When lung volume is limited, the body has less oxygen available and fatigue sets in quicker. This is just one of the consequences of poor breathing mechanics.

A proper exhale allows the ribcage to tuck down and back. This movement is created through the contraction of the abdominal muscles, particularly the internal obliques and transverse abdominis. It should be slow and controlled, aim for at least 5 seconds.

The better someone can connect to their abdominal muscles to contract in order to tuck the ribcage during an exhale, the greater their ability to expand the bottom, middle and top sections of the ribcage on the next inhale.

You may be thinking, why should I be doing CARs?

I could write an essay on this, but here’s the simple version.

Your joints are capsules filled with synovial fluid. This fluid is what keeps them lubricated, nourished, and functioning properly.

When you feel clicking in joints like the hips, shoulders, neck, or elbows, it’s often small gas bubbles shifting as you move into certain ranges.

Don’t avoid it.

That clicking is usually your body telling you that area lacks control and circulation. The more you work into those ranges, the more it improves and the less it happens over time as the joint becomes healthier.

Degenerative issues like arthritis don’t just happen overnight. They’re often the result of years of neglecting joint health and avoiding full ranges of motion.

CARs take your joints through their full active range, helping circulate synovial fluid while building strength, control, and awareness in ranges most people can’t access.

The added benefits of hypertrophy, proprioception, and improved movement quality are just a bonus.

The better you control your joints, the better you move.

Capturing the moment