THE RELENTLESS DRAG: Tire drag training for running peak performance

Have you ever had an inanimate friend who helps you through those tough times in life?  Some of us have invisible friends as children.  In the blockbuster movie Castaway, Tom Hanks character befriends a volleyball and names it “Wilson” (pictured above).  This volleyball becomes such a large part of Hank’s life, that extreme anxiety, panic and grieving take place when Wilson become’s lost.  Although this is Hollywood drama, we can all relate to having something that helps to ease our discomfort.

Now, what if we flip that concept on it’s head, and partner ourselves with an inanimate object that causes us pain and suffering, ultimately building strength and character?  Well, that is exactly where I have found myself as a blind-runner who could no longer travel with ease to Pikes Peak or the Colorado mountains to do altitude and hill training runs.  I had to figure out a way to substitute a training method to get the same benefits as real mountain running.  Well, I think I found it . . ..  and, I have fondly named it “The Relentless Drag.”

I had heard about and seen people dragging tires to prepare for epic runs like the Badwater 135 and a 4,000 mile trek across the Sahara.  It looked hard, and I didn’t really understand what benefits it could provide other than making running more difficult.  Well, I devised a tire drag apparatus by spending less than $10 AND I developed a training regimen that has pushed me physically and mentally.  In this article I will discuss: 1. The benefits of tire drag training; 2.  How to create your own tire drag; and 3. How to train effectively with a tire drag.

The benefits of tire drag training

Tire drag training is a way to create resistance in your run.  Resistance training forces muscles to become stronger due to increased exertion.  Because you are stressing these muscles more than you would if you were not dragging a tire, you will notice that you become faster, stronger and have more endurance and stamina when you run without the Relentless Drag.  Tire dragging also focuses on a variety of muscles in the core that are typically activated in hill workouts.  Muscle groups that will be targeted are the abdominal wall, lower back, hip flexors, quads and gluts.  It doesn’t get better than that for running resistance training.

Tire drag training is also an excellent way to improve your running form and become a more efficient runner.  You will be foreced to speed up your foot turnover for the mere fact that you are not spending as much time in the air between each stride.  Gravity and the tire will bring you back to the ground quicker than what you are accustomed to.  You will learn what it means to take short and quick steps.  Focus on landing on your midfoot, not on your forefoot (toes).  If you land on your midfoot, you will be running erect and upright.  Engage your abdominal wall and lower back to ensure you have good running posture.  You will probably not be used to using these muscle groups initially, so like with all running activity – START SLOWLY.

How to create your own Tire Drag

You can get all the equipment you need to create your own tire drag very easily.  I have also created a video that takes you step-by-step through building your own Relentless Drag.  The things you will need are as follows:

1. TIRE:  Discarded tire with a 13, 14 or 15 inch rim opening.  The larger the rim opening, the more resistance and heavier the tire will feel.  Also, the larger the rim opening, the stronger you will become.  (you only want the tire, not the rim as well).
2. ROPE:  1 ten foot (10’) section of braided rope.  You can pick this up at Home Depot, Wal-Mart and sometimes the GoodWill.  If you get a larger section, cut to size and use a lighter to burn the ends of the rope where cut so it does not unbraid and fray.
3. BELT:  1 heavy duty running belt / waist belt.  You can pick one up at TJ Maxx, Ross or Marshall’s, a local sporting goods store or Amazon.com.  Be sure to get on that has a durable nylon belt that does not “stretch” like spandex does.  The belts are usually adjustable with plastic pieces.  You will wear the belt backwards, so the thicker and wider the belt, the more comfortable it will be.  Some people have used leather weight lifting belts - - - I think they’re too uncomfortable, and overkill.
4. BUNGEE ROPE:  1 section of “bungee rope” or a “bungee cord”.  You can buy this at Home Depot in they’re rope section.  Get a five foot (5’) section that you can tie together in a knot.
5. CARIBEENERS:  4 medium size (roughly 2”) caribeeners.  You can get these for $4 maximum at your local Home Depot store, or you may have some laying around the house.
6. HARDWARE:  1 heavy duty eyebolt (1/2” girth or larger, 2” in length is adequate), 2 nuts that fit on the eyebolt and 2 washers that fit on the eyebolt.  Again, Home Depot or your local hardware store should have these parts for less than $4.
7. DRILL:  You will need a drill or some other means to puncture the tire and create a hole large enough for the eyebolt to fit through.

Once you have all the pieces and parts, it’s time to start assembling the beast.  STEP 1:  take out your drill create a hole in the tire large enough for the eyebolt to fit through.  STEP 2:  Put 1 nut and 1 washer on the eyebolt, then slide the eyebolt through the hole you drilled into the tire.  Once inserted, put the other washer and nut on the eyebolt.  The tire should be between and touching both washers.  The nuts should be touching the washers.  Tighten the nuts until they are finger tight, then use plyers or a wrench  to tighter another full twist.  STEP 3:  Tie knots in the rope so there is a loop at both ends for the caribeener to clip on to.  The length of the rope should be around eight feet (8’).  STEP 4:  Tie a double knot in the bungee rope, create a figure 8, and fold over so you have 1 circle with 2 overlapping loops.  STEP 5:  Using caribeeners, attach all the parts.  The order should go:

TIRE & EYEBOLT – CARIBEENER – ROPE – CARIBEENER – BUNGEE – CARIBEENER – CARIBEENER – WAIST BELT

How to train effectively with a tire drag

Now you are ready to strap your new friend to you and receive stares of astonishment, cheers of encouragement and the challenge of pushing yourself to become a stronger runner.  First, as with all new equipment and training methods, START SLOWLY.  Incorporate 1 tire drag session into your weekly workouts.  For your first time out, go no more than 1 mile.  If you feel any pain in hips, knees, back or feet, stop immediately.  You should not feel any pain, just resistance.  Listen to your body the day after and 2 days after your tire drag.  Notice any muscle groups that are sore.  They are the ones that are going to get hammered as you build up your tire drag endurance.  On a weekly basis, increase your distance until you reach 3-6 miles – this will probably be a 3 month ramp up time period.  Once you reach 3-6 miles, you can look at increasing the number of tire drag workout sessions per week, if you need to continue building strength.

Dragging surface also makes a big difference on the resistance that is exerted.  The three main surfaces I drag on are smooth dirt trails, concrete paths and asphalt streets.  A smooth dirt trail is the easiest to drag on due to less surface area contact.  Most of the time, concrete offers the next easiest surface and asphalt is the hardest.  Depending on the concrete or asphalt, they could be switched.  The smoother the surface and more contact it has with the tire, the harder the drag is going to be.  You should begin your tire dragging on smooth dirt trails – groomed park paths, etc.  A TIRE SHOULD NEVER BE DRAGGED ON A TECHNICAL TRAIL WITH ROCKS, ROOTS AND VERY UNEVEN SURFACES.

Things to watch out for include the “tire bounce”.  This means your rope section needs to be lengthened, or your bungee might need one less loop to create better shock absorption.  Also watch out for soreness around the waste – you may need to find a waste belt with more surface area so it is not cutting into you.  Or, get some pillow cushioning, duct tape and “upholster” the area of the waste belt that comes into contact with your stomach and hips.

CONTRATULATIONS!!!!  You have just created a monster that is going to put a hurting on you.  You will learn to Hate it and Love it, all at the same time.  : )

RUN FREE!

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