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Work less whilst running faster and prevent injuries

Monday, April 13, 2015

Hey RIF REVers!

I've coached so many runners who initiate movement using their bodies splendidly. However, when asked to speed up, their technique returns to square 1: pumping the arms, relying on power and over-striding which straight-away causes them to work harder and put their body's health at risk.

The key is learning to speed up whilst not working harder, so you can maintain a low aerobic threshold, even moving at speed.

When running I teach beginner runners to focus on LRLS (Lean, Relax, Lengthen and Shoulders (down)). But when asked to increase speed those techniques fly out of the window. Runners that run distances with good speed need to maintain good alignment without over-working physiologically, to prevent against a break-down physically and from "hitting the wall."

One important aspect to wrap your head around is speed is created by movement BEHIND THE HIPS NOT IN FRONT OF THE HIPS. I say running technique is like a Mullet - business in the front, party in the back. So lengthening the upper-body, through the hips and the chest, creates movement with good posture and slight forwards lean but it's the movement behind the hips the create speed. 

To move faster all that you need to do is lean slightly further from the ankles (remaining straight from head to toe!) The other CRUCIAL ELEMENTS to focus on are ensuring your feet and thighs are completely relaxed, that contact (of the feet) occurs below the hips and as your speed increases using this concept, ground forces (friction) increases so your feet move higher behind your body - almost kicking your bottom! So, with an increase in speed the movement in front of the hips remains minimal with the knee moving forwards (not lifting) and simply the feet are following through to optimise efficiently (in the same way you follow-through with a golf swing for increased accuracy). 

Happy running!

Will. 


Improve your ankle strength for running!

Monday, April 06, 2015

Hey RIF REVers!,

I hope you are all having a great Easter and enjoying having some extra time to get out running. 
Before we get started, I just want to give a big shout out to Mick Thwaits who is on 
his way to Turin, Italy to run for Australia in the IAU 24h World Championship. Go Mick!

For this weeks weekly focus I want to show you how to strengthen the muscles around your ankle to better shock absorb for your running and increase stability to prevent ankle as well as knee injuries etc. 
If you have a little the trip or stumble you need to take that as a 'warning sign' and look at how you can improve your ankle stability. In this video we show you a really simple and effective way of 'catching edges' of your strength that may be missed with just running. 

Good luck with this gentle one today guys. Get yourself some theraband or an old bike inner tube and start strengthening your ankles!

Happy Running RIF REVers, 
Paul 

Best ITB Stretch for Running!

Monday, March 30, 2015

Hey RIF REVers! 

Paul here this week! Hope it’s been another great week of running! It’s great to see so many runners out and about preparing for upcoming evenst! 

This week I just wanted to focus on the dreaded runners knee, but in particular your ITB and how you can stop runners knee from happening to you! Firstly as a runner you want to be able to understand the symptoms of runners knee. Symptoms can start out as a general ache and then turn into severe pain as you increase your distance. Alarmingly however, over long term it can progress to even degeneration of the cartilage behind the kneecap (chondromalacia etc.). This could potentially lead you to the end of your running career which is what we want to avoid from happening! This is why it is so important to be proactive with your knees and the key RIF REVers is to really start to manage tension through your ITB. As the ITB is on the outer side it can be hard to stretch and many stretches can be a bit hit and miss. 

Check out the video above where Will and I show you one of the best ways to target the ITB with your stretching. Start to include this in your routine guys to help stop runners knee! 

 Enjoy this one guys, 
 Talk soon, Paul

Run an effortless marathon in 5 easy steps!

Sunday, March 22, 2015
Hey RIF REVers!

Will here this week! A big congratulation’s must firstly go out to all our awesome RIF REVers who ran at the Twilight Running Festival yesterday! We’ve already been hearing some great results from you guys.

With the running season starting to kick off I know many of you guys are either gearing up for your next marathon, or your first. So this week I wanted to focus on marathons, and more specifically how you can run a more effortless one and reduce the risk of injury or stopping completely!

When running a marathon it is super important to understand the speed you are running. A lot of the time runners will have a speed in mind that they think they should be running, and they will do anything they can to meet that. Unfortunately in most cases this means they are pushing their body too much by over-striding, losing their posture, pushing off the calves and Achilles and basically fighting against gravity. As a runner this is not what you want to be doing, rather you should be able to understand what your body is doing and run at the correct speed that is dictated by the position of our body and our natural initiation of movement using gravity.

So the 4 easy steps to run an effortless marathon are 1) creating movement using gravity aka finding the ‘sweet spot’ 2) Relaxing from the waist down 3) Landing in the mid-foot, with our foot contacting the ground below our centre of gravity (hips) and 4) Create movement forwards using gravity, which in-turn allows our lower body to move only backwards naturally, because of gravity (creating the cyclic motion you will see with an elite runner) 5) optimising your body and alignment/ posture in prevent against injuries. Check out the video above to see exactly what I’m talking about guys!

Before you run your next marathon be sure to keep these tips in mind and really focus on running at the natural speed of your body to ensure you run your marathon and enjoy it too!

Happy running RIF REVers!

Cheers

Will





Warning: This blog is intended as a starting point for runners to understand their body and begin to address weaknesses and tension that can lead to injury. It does not constitute advice and is not a treatment tool. If you have any health condition or injury whatsoever, check with your personal health care practitioner before attempting any strategy listed. Use at your own risk and stop if you experience any pain or discomfort.

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