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How to Run Up Hills and Not Get Tired!

Monday, July 27, 2015

Hey RIF REVers,

With Brisbane Marathon just around the corner I wanted to share my video on How to Run Up Hills and Not Get Tired. Even if you are only needing to run up small inclines this will help. 

RUNNING UP A HILL CAN BE EFFORTLESS. An oxymoronic statement by societies
standards - maybe? But, it's true!

I can run up hills without tiring and causing injury potential and can limit
recovery with a couple of basic tips.

Firstly, what do people usually do wrong? People sink down really low, and
rely on firing themselves up a hill using power. Doing so, runners
constantly shorten and lengthen (as they push off) through their body.
Shortening and lengthening our muscles causes an increased accumulation of
respiratory by-products, it increases our breathing rate and HR. We start to
anaerobically respire (due to not bringing in oxygen and clearing out the
carbon dioxide quick enough) and we start to anaerobically respire; with
lactate accumulating and our legs becoming stiff. All-in-all people just
freak out and make it difficult when it isn't done correctly and
efficiently.

So here are three simple tips to run up hills without tiring yourselves:
1. Lengthen through your hips and chest and bring your head to the sky. This
takes the weight off the lower body; preventing you from sinking and forcing
you to use additional power 
2. Completely relax your lower body - I refer to this as my "jelly legs". The
sensation feels a lot like my legs dangling down from the hips like pieces
of string.
3. Third and finally: creating propulsive without using power- move your
legs like you're on a stepper machine. In this motion the muscles in your
lower body are working eccentrically only (just lengthening). The muscles
stop working almost completely and the demand for oxygen stops there and
then. The HR and breathing consequently stays lower and all in all, it's
simply a pleasant experience. So you can keep running up and down the hills
without the fun element disappearing. 

Follow those tips correctly and accurately, and you can make hill running a
breeze and not an "uphill battle"

Enjoy those hills RIF REVers!

Will 

Prevent Hitting The Wall When Running!

Tuesday, June 09, 2015

Hey RIF REVers!

With the Gold Coast Marathon just around the corner I thought this was a great chance to talk about knowing your “Energy systems” and how your body respires as you run can be the difference between a fast, intelligent run and you “hitting the wall”. We’ve all heard that term, right, so what’s is the “wall”?

Hitting the “wall” relates to a depletion of glycogen stores in both the liver and our muscles. Glycogen is a crucial store (along with proteins, and fats) that we use to breakdown in creation of ATP (Adenosine Tri-phosphate) as we “respire” through metabolic functioning. 

When we have an adequate oxygen supply during an activity we usually respire “aerobically” whereas, if we overwork and do not have a sufficient oxygen supply to meet these needs, we work instead “Anaerobically” which also creates Lactic Acid as a by-product, and this accumulates in our blood; making us achy; and our technique and flexibility quickly reduces as a result! (That’s when you go from running like Wilson Kipsang to Kyle Sandilands)

It’s important therefore to focus on a couple of points: 1) Create movement using your body (please refer to our “finding the sweet spot” video) instead of using power; the muscles consequently require less oxygen (b/c they don’t need to work as hard) and this helps to keep the Breathing rate down and allows for us to remain in an aerobic state and 2) Focus on a slow outwards breath – this helps to slow our Heart Rate (By activating the parasympathetic Nervous system) and helps to flush out Carbon Dioxide from our body as we move; again keeping this rate to a reduced level, whilst also reducing our heart rate.

Though the majority of our Nervous system’s responses are involuntary, we can have a control on keeping both the breathing rate and heart rate as low as possible, so get that understanding down-pat and you can transform your techniques to a new level by optimising your physiological functioning.

Cheers RIFREVers,

Will



Running Technique 101

Monday, June 01, 2015

Hey RIFREVers,

I have a special treat for you this week. We just recently got back from overseas. Caught up with our friends running the Paris marathon which was really cool and during the race thought we would do an overview of running technique strategy. Those of you who watch the RIFREV videos and anyone who has done a RIFREV session with running technique superstar Will Wragg knows that we always want our runners to have the mantra ‘LLRS’ in their heads. Will came up with the LLRS protocol while he was doing his 50 marathons in 50 days. Basically it stands for Length, Lean, Relax and Shoulders. If you listen to your body and keep going through Will’s specific strategies while you run you can nip problems in the bud before they progress to an injury by making subtle adjustments at all points of your run. In this video Paul reminds you of the specifics of LLRS in Paris. Check it out and remember to have Will Wragg’s voice in your head as you run, Length, Lean, Relax and Shoulders!

Happy Running RIFREVers!!

Enjoy guys!

Paul

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. 







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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