Location Amsterdam
van Hallstraat 617
Location Ouderkerk
Holendrechterweg 21B

Recovery Lab

New in the practise, Recovery lab

Recovery Lab, is an innovation in the field of recovery after training!
Recovery Lab is a portable masseur that lets you recover faster and more effectively after training.

How does it work?

During exercise, lactate acid is released, how quickly you are recovered after exercise is greatly influenced by this substances. The faster these substance are out of the muscles the better your recovery is. The Recovery Lab uses an air pressure massage, also called pneumatic compression. to push this lactate acid out of your muscles.

Various scientific studies have shown that there are positive effects on recovery after using a Recovery Lab.
The Recovery Lab uses eight rooms that can be filled with air separately. So you can start with the room of the foot and work up to the heart like a sports masseur will do.

The air pressure can be set at 10 different levels. This way you can adjust it to the pressure that is comfortable for you.

Want to try?

At our Location in Ouderkerk aan de Amstel you can try the Recovery Lab If you are interested in purchasing a Recovery Lab? Feel free to us for personal advice.

Shinsplints for runners

Many runners suffer from it: shinsplints. Shinsplints is a collective name for various lower leg injuries, with the pain on or around the shin. In this article you can read about the various complaints or symptoms and what you should do if you have these complaints

About 20-30% of all running injuries are around the shin and therefore fall under the term shinsplints.

Symptoms shinsplints:

  • Pain on the inside or outside of the tibia;
  • Pain in front of the lower leg during and after exercise;
  • Possible swelling in lower leg / ankle;
  • Cramp in the calf muscles
  • Pressure pain on and just next to the tibia.

Mocht je twijfelen over de klachten of blijven ze erg lang aanhouden? Ga dan langs een specialist in hardloopblessures die je goed kan helpen.__

What are the causes of shin splints?

If you have problems with your shin, it is very important to have a good diagnosis made. It can have various causes. The complaint can be in muscles, bones or even in a nerve or blood vessel. Do you want to find out if your complaint is in the bone or muscle? Find out for yourself by following the instruction in the video below!

Test yourself!

This video is not shown because there is not (yet) agreement with the placing of cookies.
Wijzig keuze

There is a lot of uncertainty about what exactly is the cause of tibial complaints, but there are a number of points that can be indicated as risk factors.

  1. Wrong way of training

There are three different mistakes that are often made. A too rapid increase in the number of kilometers you run. Many complaints about the tibia are caused by overloading. By not building up too quickly in your training size, or your number of kilometers, you can prevent overloading.

Another common mistake is to do more or faster interval / tempo training than you are used to. If you run faster than you are used to, you must also recover sufficiently from this. If you do not do this, you can start overloading. Make sure there is sufficient recovery time after interval training.

Changing the training environment can also cause problems. Think unpaved vs. paved surface or hills vs. flat. If you change surfaces, the load on your body changes and you have to get used to this. So pay attention when you are on vacation or training in a different environment.

  1. Weak muscles

There are all muscles affecting the tibia. There are, therefore, a number of muscle groups that must function well to prevent or cure tibial complaints.

The first group are the calf muscles and then mainly the deep calf muscle. It adheres to the shin. If this muscle is not strong enough and heavily loaded, it will quickly become very stiff.

The second group are the stabilizing muscles around the foot. If the foot stability is insufficient, there will be greater forces on the lower leg that can give a stress response to the tibia.

The third group are the hip muscles, which generate stability in the entire leg and are also a major supplier of strength for the leg. By making these muscles strong enough, they will ensure that the lower leg muscles do not have to work as hard.

  1. Een slechte looptechniek

De manier waarop je loopt kan ook van grote invloed zijn. Een aantal kenmerken in de loopstijl kan worden gerelateerd aan het ontstaan van shinsplints. Namelijk: 1. Overstriden 2. Een lage-pasfrequentie 3. Heftige overpronatie van de enkel (naar binnen rollen enkel)._

Treat quickly to prevent long-term complaints

Complaints about the shin should be taken seriously from the start. The chance that you otherwise continue to suffer for a long time is very large.

Make sure you visit a specialist to check what exactly is going on. You can go to Running Solutions to get a good diagnosis. We look for the origin of the complaint and see if there are any underlying problems that cause the complaint.

What can you do yourself?

Start your own rehabilitation process today! With the exercises below you can start to get your shin splints under control! If this is not sufficient, make an appointment and get professional help with rehabilitation.

Exercise 1 Stretch calf muscles short and long

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Wijzig keuze

 

Exercise 2 Band rotation external

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Wijzig keuze

 

Exercise 3 Calfraise extended and bent knee

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Wijzig keuze

Question?

Please contact us!

Start to run

You want to start running or you have just started. It is important to properly build up your running, but what should you actually pay attention to? You can read that in this article.

Why is it important to build up well?

Your body needs to get used to the effort off running. Maybe for your idea you can keep running for while, but your muscles and tendons have to get used the the impact. A good build-up reduces the chance of injuries. This also increases the chance that you will continue to keep running and enjoy it more!

Tips

  1. Leave those ten-year-old running shoes in the closet. Make sure you have a good pair of running shoes. At a specialized store such as Run2day they will help you choose a good pair of shoes. Don’t pay too much attention to the colors and fashion, but let the store advice you. Your shoes are the basis and can also influence your running pattern.
  1. Plan your training sessions. Consistent training is very important. Preferably train three times a week with at least one day of rest in between. In addition, it is also easier to maintain if you have already planned your training. Possibly even prepare your running outfit. No excuses!
  1. Wissel wandelen en hardlopen af. Wandelen zorgt ervoor dat je hartslag weer wat omlaag gaat. Hierdoor kan je de training langer volhouden. Bij Running Solutions hebben we een Buildup program ready for you. Here you can see what a good structure looks like. This structure is written in such a way that it takes 12 weeks for you to run for 30 minutes. For some runners this structure is very slow, for others it will fit perfectly. Try to see for yourself what works for you.
  1. Invest in good running apparel. Good running apparel breathes well. Prefer not to choose cotton, this absorbs sweat. Eventually you be running with heavy wet clothing. In addition, it is also important that you purchase running clothing that fits well. This is to prevent scratching marks.
  1. For the women: purchase a good sports bra. This prevents a lot of discomfort and pain. A specialized running store can also help you with this.
  1. Be patient and don’t be guided by your endurance. As mentioned in the beginning of the article, it is important that the muscles, tendons and attachments also get used to the load. This is often forgotten and can cause nasty injuries. So do not run too fast, but build up slowly.
  1. Do a warm-up and cool-down. Start walking and do some Dynamic stretching. Sluit de training af door weer te wandelen en doe eventueel wat statische rekoefeningen. De statische rekoefeningen zijn niet noodzakelijk, maar kan je wel als fijn ervaren.
  1. Try to distribute your energy during training. Don’t start too fast, but try to run at a comfortable and even pace.
  1. Last but not least, luister naar je lichaam! Blessures voorkomen is belangrijker dan een schema volgen. Schema’s zijn een goede leidraad, maar houden geen rekening met hoe jouw lichaam op dat moment voelt.

Kies je er toch liever voor om een persoonlijk schema te laten maken?

At Running Solutions  we make personal training plans. This program is based on your current running level, possible times of competitions, injury history and on your time schedule.

Bij vragen neem gerust op met een van onze specialisten.

This way you can run the marathon faster than ever before!

Many people run the marathon, last year no fewer than 27,000 runners ran a marathon in the Netherlands. At the finish line, many of the runners decide that they will never want to run a marathon again, but a few days later they already plan next one.

To get faster in the marathon there are a number of variables that you can work on, training, nutrition during the marathon and your recovery.

Training

For a fast marathon you need about 3 months of training, assuming that you are at the level that you can run a half marathon. In these three months you need a variation in training: block training, long endurance training, speed training and recovery training. Together these training courses ensure that you can be well prepared at the start.

Blocktraining:
Block training is meant to run at a higher pace for a longer period of time. An example of a training is 30 minutes of easy jogging, followed by 3/4×10 minutes of marathon speed with a short break of 5 minutes jogging and finally 15 minutes of easy jogging. Through this training you get tempo higher, you learn your body to cope well with the marathon pace.

Longruns:
You do longruns to become better at running longer distances. When preparing for a marathon, it is important to train these long distances. Endurance runs from 20 km up to 35 km are perfect for constructively running longer. By training these distances your body gets used to the load of the long distance.

Speedtraining
Speed training ensures that you become faster. There are two forms of training that you can use, interval training and fartlek training.

Interval is a short period of high effort followed by recovery period. For example 10 × 2 minutes at high speed followed by 3 minutes of easy jogging or walking.

Fartlek is playing with tempo changes. For example, you can do 25 × 1 min hard and 1 min easy.

Recoverytraining:
The final form of training is recovery training. This completes the rest of your training during the week. You run at a easy pace between 30 and 60 minutes. This ensures good circulation and helps your muscles recover faster from the other workouts. It is important that your body can handle this.

Nutrition during the marathon

Tijdens de marathon kan je het beste gebruik maken van een koolhydraatrijke drank. De beste drank is Maurten. Maurten zorgt ervoor dat je de maximale hoeveelheid koolhydraten tijdens inspanning kan innemen zonder maag/darmproblemen. Kijk hier verder voor meer info!

Recovery

To properly recover from the marathon training, it is important to take enough rest. Many running injuries occur due to overload. Many overloading complaints can be prevented by getting enough sleep. A minimum number of sleeping hours of 7 per night can help you develop injuries less quickly.

Another way to recover well is to visit a masseur regularly or visit a specialist in running injuries. They can help you prevent you from slowly getting into the wrong patterns and developing injuries.

Tailor made marathon program

If, as a result of this article, you do not have sufficient starting points for creating your training schedule, then choose to have a customized schedule made. At Running Solutions we make Running programs for a lot of running to help to run a marathon faster.

Running technique

For almost all sports it is wise to start with a number of lessons. During these lessons you learn the basic techniques to practice the sport well.

For running this should not be any different. There is much more to running than you might think. Read this article to learn what you can pay attention to, so you are less likely to get injuries!

Bij Running Solutions maken we gebruik van 4 pijlers voor een goede hardlooptechniek namelijk: 1. pasfrequentie/paslengte2. voldoende heupstabiliteit, 3. Opgestrekte romp en 4. Goede arminzet.

If these 4 pillars go well, it can be assumed that the running technique is sufficient to prevent injuries, provided that training is done wisely.

Stride frequency/stride length:

The stride frequency is the number of strides you make in one minute. The stride length is the distance that you make during each stride. Both affect the speed that you run. To reduce the impact of landing, it is important for beginners and advanced runners to maintain a high pass frequency, between 170 and 180 passes per minute. A shorter stride length is required to maintain the same speed.

Do you want to know how you can train a high stride rate? Then read Here more here.

Sufficient hip stability

Good stability in the hip is very important for good running form. Stability is very poor with many starting runners. You then see the hips collapse or the knees buckle against each other. Hip stability is easy to train with a number of exercises such as the Runners hop, Runners Touch etc.

Do you want a schedule to improve your hip stability? Download it Here for free.

Tall posture:

A tall posture is very important. By this we mean that the upper body stays upright or slightly leans forward while running. Test if you are doing this right by reading Here this article.

Good arm movements:

You often hear running trainers say “running happens in the arms.” This is correct, by making good use of your arms you can create forward energy and you will run faster. The most common mistake with beginning runners is that the elbows turn outwards and the hands inwards. This way you create rotation in your torso and you lose valuable energy.

How to do this?

Make sure your arms stay tight along your body, elbows only go forwards and backwards. The hands may not cross the midline of your upper body, this means that your right arm does not go to the left side of your body. You can draw a vertical line through the navel as an imaginary border.

Heb je hierbij hulp nodig? Vraag dan een persoonlijke hardloopanalyse aan.

Hardloopblessure in je marathonvoorbereiding?

The spring marathons are coming up and that means that all marathon runners are in full preparations. During the many training sessions for the marathon, the chances of an injury are always present, you train a lot, make longer runs than normal and your body gets tired. Prevent a running injury in your marathon preparation at Running Solutions.

At Running Solutions we specialize in running injuries, which allows us to achieve results quickly and effectively. Make sure that your injury does not decrease the chances of your marathon and make an appointment!

  • Run your marathon injury free
  • Fast and effective treatment
  • Experience with handling the world top at the marathon
  • An appointment within 5 days

Not injured? Come by for injury prevention!

As a marathon runner you know how important it is to be healthy at the startline. To prevent injuries, Running Solutions is the right address. We have all the knowledge and expertise in-house to ensure that you start running that marathon. Whether your goal is to run a fast time or to mark the marathon of your bucket list, we can help you! This is why many national and international elite runners are visiting us before they race!

What marathon runners say about us

Tim: ” With the support of Running Solutions I could attack my PR on the marathon ”

Herman: ”Luckily I could go to Running Solutions the week before my marathon, I had pain in my foot and it was gone after 1 treatment! Now I could still start pain free at the marathon.”

Achillespees Bursitis

As you can read in the general blog over achillespees klachten te lezen is, zijn er verschillende soorten achillespees klachten. Dit artikel gaat alleen over de Bursitis achillespees klachten. Het is belangrijk om onderscheid te maken met andere types achillespeesklachten omdat de behandeling anders is!

Wat is Bursitis?

Bursitis is een irritatie/ontsteking van een slijmbeurs. In dit blog gaat het over de 2 verschillende slijmbeursen namelijk de Retrocalcaneal- en de superficial slijmbeurs.(zie afbeelding 1)

Afbeelding 1

  1. De Retrocalcaneal slijmbeurs ligt tussen het hielbot en de achillespees.
  2. De superficial slijmbeurs ligt tussen de achillespees en de huid.

Symptoms

  • Pijn rond de hiel net boven het hielbot.
  • Roodheid, zwelling warmte rond de hiel.
  • Drukpijn rond de hiel.
  • Pijn bij beginnen van sport of meteen na het opstaan in de ochtend.

Test jezelf 

Door de huid op het hielbot bij elkaar te knijpen met je duim en wijsvinger kan je testen of de superficial slijmbeurs de klachten geeft.

Door de net achter de achillespees te knijpen bij de aanhechting test je de Retrocalcaneal slijmbeurs.

Deze testen zijn niet perfect en het is altijd aan te raden om langs een specialist te gaan om dit te controleren.

Voorkom compressie

In het geval van slijmbeursklachten is het belangrijk om compressie te voorkomen. Om de compressie te verminderen is het belangrijk om de enkel niet verder dan 90graden te buigen (tenen naar je toe). Vermijd bijvoorbeeld heuvelop lopen of de heeldrop oefeningen.

Do not use shoes where the heel is very tight and therefore exerts pressure on the attachment of your Achilles tendon. Shoes with a higher heel may help to reduce the pressure, you can also use a heel enhancement.

And perhaps most importantly, do not stretch the calf muscles! Stretching the calf muscles causes compression and can make the symptoms worse!

Wat kan je wel doen?

Stap 1 Isometrische oefeningen

To reduce the pain and control the tensile forces, it is important to perform the following two exercises.

Exercise 1: Isometric M. Soleus holds

Execution: Stand on the toes, bend the knees to about 90 degrees and hold this position for 15 seconds. Then slowly come back to the ground with the whole foot.
Reps: 3 × 10 repetitions per side.

Exercise 2: Isometric M. Gasctrocnemius holds

Execution: Stand on the toes, keep the knees extended and hold this position for 15 seconds. Then slowly come back to the ground with the whole foot.
Reps: 3 × 10 repetitions per side.

Stap 2 Kracht verbeteren

When the pain is gone and the symptoms are gone, you can start training the strength of the calf muscles. Calfraises are the right exercises for this. You must do this exercise with both straight and bent knees. Below the explanation of the exercise:

Exercise 1: Heelraise stretched knee

Execution: Stand on one leg. Now stand on the toes in a controlled manner. As soon as you have reached the highest point, you will return slowly until your whole foot is on the ground.
Reps: 3 × 10 repetitions per side.

Exercise 2: Heelraise bent knee

Execution: Stand on one leg with bent knee. Now stand on the toes in a controlled manner. As soon as you have reached the highest point, you will return slowly until your whole foot is on the ground.
Reps: 3 × 10 repetitions per side.

During this exercise the complaints should not increase, if this is the case the exercise is still too heavy for that moment. What is important in exercise 2 heeled knee is that you do not get an increase in the symptoms. If this is the case, you should bend the knee less. For example, start with 10 to 15 degrees of knee flexion and build it to 25 degrees.

Stap 3 Hardlopen!

Afbeelding 2

Now you start running again! It is important that you start up quietly, ask for help from your therapist. Make sure that everything you do is virtually pain-free. It may be that you get some sensitivity during the build-up, as long as it is a maximum of 4 on a scale of 0 to 10 you do not have to worry about it. If the complaints then go away again. See figure 2 as an example.

Besides starting to walk, it is important to do the following exercises.

Exercise 1: Triple extention

Execution: Stand on one leg with bent knee, bend your torso slightly forward. Now stand checked on the toes while simultaneously stretching your knee and hip. As soon as you have reached the highest point, you will return slowly until your whole foot is on the ground.

Reps: 3 × 10 repetitions per side.

Exercise 2: Calfraise stretched knee with resistance

Execution: Stand on one leg. Put a large resistance band around your feet and your shoulders. Now stand on the toes in a controlled manner. As soon as you have reached the highest point, you will return slowly until your whole foot is on the ground.
Reps: 3 × 10 repetitions per side.

Exercise 3: Heelraise bent knee with resistance

Execution: Stand on one leg with bent knee. Put a large resistance band around the feet and shoulders. Now stand on the toes in a controlled manner. As soon as you have reached the highest point, you will return slowly until your whole foot is on the ground.
Reps: 3 × 10 repetitions per side.

Bij vragen neem gerust contact us!!

Treatment and prevention of blisters

Every runner has suffered from it, blisters. Blisters are often painful and can ensure that running does not go well anymore. It is therefore important to prevent them, but if they are there then the correct treatment of the blister is essential.

How do you get blisters?

Blisters arise as a result of a lot of friction between the foot and the sock or shoe. The friction on the skin creates a protective mechanism and creates a bag filled with fluids at the place of friction. This is intended to protect the skin in that spot against damage.

How to prevent blisters?

If your shoes are too big, too small, too narrow or too wide, this can cause problems. To prevent blisters, it is therefore important to wear the right shoes.

Wearing good sports socks also helps. Do not use cotton socks. Because these socks absorb a lot of sweat, the chance of a blister is than greater. Take a look at www.run2day.nl for a few good running socks or visit one of the shops for advice.

Do not forget the hygiene! Make sure you keep your feet and socks clean and keep your toenails cut short.

Still blisters? this is how to treat them?

A blister can be very painful. People therefore stop running, so that the blister can recover. What should you do with blisters?

  1. Sufficient recovery is important!

Do not continue running immediately, but adjust your schedule so that the skin can recover properly. Often one or two days of rest is enough.

  1. Ensure reduction of friction.

Can not you wait to train? Make sure that you protect the blister sufficiently by using special blister patches.

  1. Use vaseline

Are your blisters in the arch of your foot or on the tip of your toes? Lubricate the blister and the surrounding skin with vaseline, this will reduce the friction and the chance of new blisters!

Do not pop it!

An open blister has a great chance of infection. This can make your recovery time longer and possibly you will not be able to run for a longer period of time.

In general, it is advisable not to pop the blister! This is because the fluids in the blister contains nutrients that promote recovery. The fluids in the blister is also a protection against infections. So the first choice is always: do not pop!

However, many runners often can not wait to run again or the blister is so big that it really gets in the way. If you start running again it will probably pop by itself. Then popping it yourself is perhaps the best option.

How to pop a blister?

  • Clean the foot well;
  • Use a sterile needle;
  • Do not remove the loose skin;
  • Clean the skin with disinfectant before and afterwards.

After popping it is good to check daily for signs of infection. Redness, swelling, warmth of the blister, pus from the wound. If so, go to your doctor to have it checked.

Find the cause

Think about how the blister got there in the first place. Have you used other shoes or socks than normal? Have you walked on other surfaces or more in the hills? Try to remove the cause so that you do not get blistered again!

Besides blisters also suffer from your Achilles tendon pain? Read this article!!

Achilles tendon complaints on heel bone (insertion complaints)

As you can read in the general blog about achilles tendon complaints, there are different types of Achilles tendon complaints. This article is only about the insertion Achilles tendon tendinopathy. It is important to differentiate with other types of achilles tendon complaints because the treatment is different!

Insertion Achilles tendon complaints are located at the spot where the Achilles tendon inserts on to the heel bone (calcaneus). This can be seen in Figure 1.

What is the difference with other types of Achilles tendon complaints?

In the case of the insertion complaints, the compression of the tendon plays a major role. Compression of the tendon against the heel bone occurs mainly in the final phase of dorsiflexion (pulling the toes towards you).

The type of exercises that are associated with this type of Achilles tendon complaints is different from the exercises with a mid-achilles tendon complaint.

The complaints arise just as with the other types of Achilles tendon complaints due to overload of the tendon, read more about this in the general blog about the Achilles tendon..

Type of insertion Achilles tendon tendinopathy

Reactive tendinopathy: This is usually with an increase in training load. For example by walking more kilometers per week or more hills in the training. The tendon can be swollen and painful.

Degenerative tendinopathy: The degenerative tendinopathy is when there are complaints for a long time. At this stage the structure of the tendon has already changed a lot. With these complaints, the Achilles tendon can be swollen or bumps may form on the tendon. If you continue to exercise with this, there is a chance that the tendon will partially or completely tear. However, you must then continue to sport for a very long time. 

Phases of recovery

The recovery of the insertion Achilles tendon complaints goes through a number of phases, it differs per person how long the phases last. This depends on many factors such as the degree of tendon damage, duration of complaints, tendon health, age etc.

Phase 1. Pain reduction

In the first instance, reducing pain is important, for which 2 steps are important.

Step 1. Managing the load

The insertion complaints are aggravated by compression, by high tensile forces of the calf muscles and by the shorter and lengthening of the tendon (such as during running, jumping, etc.). To tackle these three factors, a number of measures must be taken. To reduce compression, it is important not to get into dorsiflexion. For example, avoid running uphill or the heel drop exercises.

Do not use shoes where the heel is very tight and therefore exerts pressure on the attachment of your Achilles tendon. Shoes with a higher heel may help to reduce the pressure, you can also use a heel enhancement.

And perhaps most importantly, do not stretch the calf muscles! Stretching the calf muscles causes compression and can make the symptoms worse!

Step 2. Isometric exercises

To reduce the pain and control the tensile forces, it is important to perform the following two exercises.

Exercise 1: Isometric M. Soleus holds
Execution: Stand on the toes, bend the knees to about 90 degrees and hold this position for 15 seconds. Then slowly come back to the ground with the whole foot.
Reps: 3 × 10 repetitions per side.

Exercise 2: Isometric M. Gasctrocnemius holds
Execution: Stand on the toes, keep the knees extended and hold this position for 15 seconds. Then slowly come back to the ground with the whole foot.
Reps: 3 × 10 repetitions per side.

Phase 2. Improve strength

When the pain is gone and the symptoms are gone, you can start training the strength of the calf muscles. Calfraises are the right exercises for this. You must do this exercise with both straight and bent knees. Below the explanation of the exercise:

Exercise 1: Heelraise stretched knee
Execution: Stand on one leg. Now stand on the toes in a controlled manner. As soon as you have reached the highest point, you will return slowly until your whole foot is on the ground.
Reps: 3 × 10 repetitions per side.

Exercise 2: Heelraise bent knee
Execution: Stand on one leg with bent knee. Now stand on the toes in a controlled manner. As soon as you have reached the highest point, you will return slowly until your whole foot is on the ground.
Reps: 3 × 10 repetitions per side.

During this exercise the complaints should not increase, if this is the case the exercise is still too heavy for that moment. What is important in exercise 2 heeled knee is that you do not get an increase in the symptoms. If this is the case, you should bend the knee less. For example, start with 10 to 15 degrees of knee flexion and build it to 25 degrees.

Phase 3: Running!

Now you start running again! It is important that you start up quietly, ask for help from your therapist. Make sure that everything you do is virtually pain-free. It may be that you get some sensitivity during the build-up, as long as it is a maximum of 4 on a scale of 0 to 10 you do not have to worry about it. If the complaints then go away again. See figure 2 as an example.

Besides starting to walk, it is important to do the following exercises.

Exercise 1: Triple extention

Execution: Stand on one leg with bent knee, bend your torso slightly forward. Now stand checked on the toes while simultaneously stretching your knee and hip. As soon as you have reached the highest point, you will return slowly until your whole foot is on the ground.
Reps: 3 × 10 repetitions per side.

Exercise 2: Calfraise stretched knee with resistance

Execution: Stand on one leg. Put a large resistance band around your feet and your shoulders. Now stand on the toes in a controlled manner. As soon as you have reached the highest point, you will return slowly until your whole foot is on the ground.
Reps: 3 × 10 repetitions per side.

Exercise 3: Heelraise bent knee with resistance
Execution: Stand on one leg with bent knee. Put a large resistance band around the feet and shoulders. Now stand on the toes in a controlled manner. As soon as you have reached the highest point, you will return slowly until your whole foot is on the ground.
Reps: 3 × 10 repetitions per side.

Human Tecar

Thanks to our work with the world elites in marathon runners, we have the Human Tecar at our disposal, which we can now use at Running Solutions for all recreational or subtop runners. The Human Tecar is an innovation within the world of injury recovery. We use the Human Tecar for muscle complaints, acute pain complaints, tendon problems and fatigue/stress.

What does the Human Tecar do?

The Human Tecar is a device that uses an electromagnetic field, which stimulates both the blood vessels and the lymphatic system. With this stimulation you promote recovery of the different tissues from within the body: the body gives heat from within during such treatment. This ensures relaxation and a faster recovery.

At the time of an injury, the Human Tecar ensures that the natural processes of recovery are promoted. This way the recovery time of an injury can be accelerated.

What do we use the Human Tecar for?

  • Muscle problems;
  • Pain relief;
  • Moisture discharge (decrease of swelling);
  • Restoring the joint mobility;
  • Relaxation / recovery treatment after a great effort (for example the marathon);
  • Specific complaints such as:
    • Acute and chronic tendon complaints;
    • Runnersknee
    • Shinsplints
    • Ankle sprain;
    • Heelspur

The treatments with Human Tecar have already proven themselves in elite sports. Many top athletes use this technology, such as Usain Bolt, Wilson Kipsang, Eluid Kipchoge and many others.

Recovery after great effort

We are happy to use the Human Tecar to support people who have made great efforts in a race. The marathon is a wonderful example for this. After running a marathon, the body must absorb a huge blow and has to recover from it. By using a relaxation treatment of the Human Tecar, your body gets a little push in the right direction.

Contact us for an appointment!

Achilles tendon pain

Achilles tendon pain is a common complaints with runners. The complaints are often long-term and very difficult to treat. You often see that runners do not know what to do. In this article you will get an explanation about how the complaints arise, what different forms there are and what you do and what you should not do.

What is the Achilles tendon?

Figure 1

Figure 2

The Achilles tendon is the tendon that connects the deep and superficial calf muscles to the heel bone. The tendon is the strongest tendon in the body and has to endure enormous powers while running. Too much repetition of excessive forces on the tendon can cause an overload. On picture 1 you see the M. Soleus muscle, this is the deep calf muscle and on picture 2 you see the M. Gastrocnemius the superficial calf muscle. The M. Gastrocnemius consists of two muscle heads (inner and outer) that overlap in the Achilles tendon. Together they form about 50% of the Achilles tendon. The Soleus is responsible for the other 50% of the Achilles tendon.

How do you recognize an achilles tendon injury?

In general, injuries of the Achilles tendon gradually arise. The pain is initially only at the beginning of activity and goes away after the warming up. Later the pain persists longer and is also present at rest. Often there are stiffness complaints in the morning in the Achilles tendon.

The complaints can occur in several places: about 2 to 7cm above the attachment on the heelbot and on or around the heelbot itself. Sometimes there is swelling in the tendon or the attachment to the heel.

Causes of Achilles tendon complaints

Achilles tendon injuries are generally caused by overload. This is often due to several factors that work together.

  • A sudden increase in training size or intensity for example through more hills in the training;
  • An instability in the leg while running;
  • Weak muscles in the hips, upper legs, calves or feet;
  • Limited mobility in one or both ankles;
  • Foot position deviations that cause the tendon to be asymmetrically loaded;
  • Poor running technique;
  • Bad or old running shoes.

How can you prevent Achilles tendon complaints?

  • Make sure you gradually build up the running;
  • If you are training, a good warm-up is indispensable, especially in the winter months it is important to pay extra attention to this dynamic warm-up;;
  • Have a specialist check your shoes, for example at at Run2Day.;
  • Ensure sufficient mobility in the ankles;
  • Train for sufficient strength in the calf muscles;
  • Ensure sufficient stability in the hip;;
  • A good running technique, Like in this article.

Learn more about the different types of Achilles tendon complaints:

1. Insertion 

2. Midportion 

3. Bursitis

Midportion achilles tendon pain

Figure 1

As you can read in the general blog about Achilles tendon, there are several types of Achilles tendon complaints. This article is only about the midportate achilles tendon tendinopathy. Mid-achilles tendon complaints are located in the narrow part of the Achilles tendon between 2 and 7cm above the heel bone. As shown in figure 1.

What is tendinopathy?

Tendinopathy is degeneration of tendon tissue. This can happen not only in the Achilles tendon but also in the patella tendon or in other tendons in the body. Tendons, like many other structures in the body, are constantly building and breaking tissue. This happens in bones, ligaments, muscles and tendons. It is a balance between the fabrication and degradation.

A good balance between structure and degradation is largely due to the way in which the tissue is loaded. If you load a tendon too much, this can lead to more breakdown than fabrication. The tendon tissue then begins to change its structure and becomes less strong.

No, your Achilles tendon is not inflamed

For a long time it was believed that Achilles tendons could become inflamed. However, this is not the case, if there is swelling, stiffness and redness on the tendon this is not due to inflammation but a reaction to protect the tendon. This ensures that you will be less used. As described earlier, degeneration of the tendon causes a weak tendon.

Different stages of Achilles tendon tendinopathy.  

Reactive tendinopathy: This is usually with an increase in training load. For example by walking more kilometers per week or more hills in the training. The tendon can be swollen and painful.

Degenerative tendinopathy: The degenerative tendinopathy is when there are complaints for a long time. At this stage the structure of the tendon has already changed a lot. With these complaints, the Achilles tendon can be swollen or bumps may form on the tendon. If you continue to exercise with this, there is a chance that the tendon will partially or completely tear. However, you have to go through it for a very long time.

Symptoms

Most runners describe the first symptoms as a slowly rising pain during and/or after walking. The symptoms gradually increase until there is pain at the start of running or even during daily activities.

Usually the pain is 2 to 7 cm above the heel bone. Often it is painful when the tendon is pinched. Activities in which the achilles are loaded are painful, such as climbing stairs, standing on the toes and of course running.

Sometimes there is swelling in the beginning of the complaints and later a thickened tendon. There may also be stiffness in the calf.

Treatment of reactive tendinopathy

You can assume that if you have acute complaints after a change or increase in training, you have reactive symptoms. What you have to do is to reduce the load to get the complaints under control. It is possible that you can train slowly if this does not hurt. Make sure you keep a close eye on whether the complaints have not increased the next day. Achilles tendons can in fact give a reaction 24 hours after loading. Can’t run pain free? Then take a few days rest and try the next 2 isometric exercises for the calf.

Exercise 1: Isometric M. Soleus holds
Execution: Stand on the toes, bend the knees to about 90 degrees and keep this position full for 15 seconds. Then slowly come back to the ground with the whole foot.
Reps: 3×10 repetitions per side.

Exercise 2: Isometric M. Gasctrocnemius holds
Execution: Stand on the toes, keep the knees stretched and hold this position for 15 seconds. Then slowly come back to the ground with the whole foot.
Reps: 3×10 repetitions per side.

Besides these exercises you can also use tools like:

1. A heel raise in all of your shoes, not just your running shoes. This allows you to reduce the tensile forces on the Achilles tendon. You can buy this at Run2Day.

2. Use kynesiotape that supports the calf / Achilles tendon. Have this applied by a professional. Use this especially in the beginning of the complaints and during the build-up of running.

3. Use a foamroller to reduce the tension in the calves, but do not do this on the tendon itself.

4. Use the treatment with Human Tecar. The Human Tecar promotes the recovery of the tendon from the inside! At Running Solutions we use the Human Tecar, the Tecar is also used by all top marathon runners like Eluid Kipchoge and Wilson Kipsang.

Are your complaints going down? Then build up the running again slowly. Follow the advice of your therapist. The tendon can in the first period after the Achilles tendon complaints react quickly again if you build up too quickly.

Treatment of degenerative tendinopathy

These are the Achilles tendon complaints that have existed for some time. With these complaints, the tissue of the tendon has clearly degenerated and the recovery takes much more time than with the reactive variant.

With most of the degenerative tendinopathys, the damage can not be completely repaired. However, that does not mean that you can never run again. It is likely that you should always have a plan to keep the Achilles tendon symptoms under control.

Reducing and managing the load on the tendon is very important. If you continue to overload the tendon, chances are that the condition of the tendon deteriorates and eventually ends with a ruptured tendon.

In addition to controlling the load, you can use eccentric exercises for the calf. The idea of ​​these exercises is to give the tissue that is damaged in the tendon the right stimulus for recovery. This allows you to load more! The following two exercises are good as eccentric exercise:

Heeldrop extended knee:

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Heeldrop bend knee:

 

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t is then important to set up a program together with a specialized paramedic to train the calf muscles. This is much more than just the eccentric exercises.

Read more about the causes of Achilles tendon complaints in the general blog..

If you have complaints and need help? Please contact us!!

Running comes from the hips

At Running Solutions we have a lot of experience in working with elite marathon runners. If you look at Wilson Kipsang or Dennis Kimetto during their marathons, you can immediately see that they have a different running style than most recreational runners. They fly over the streets as if they hardly touch the ground. It seems as if they effortlessly run more than 20km/h.

We often get the question from runners about how they can run better and they compare themselves with these elite runners. What is the biggest difference in walking technique and what can you do yourself?

We often hear that you have to focus on the foot landing, because top runners would land more on the midfoot. This should then be translated to the recreation runners. However, this is not the main difference and we believe that foot landing should never have the focus in your training. Foot landing is a result of improving other variables, a high stide frequency or good hipstability.

In this article we will focus on what the hip should do while running and how you can train it yourself. The stability of your entire running starts in the pelvis/hip and not in the foot. The foot is only the end of the chain and not the beginning.

Where does it go wrong?

During running, many forces are transferred from the legs to the trunk and vice versa. These forces all come along the hip. Many runners can not translate these forces well because of the way they use their body. For example, they have insufficient mobility in the hip or a poorly developed body feeling, which means that they have little control over the way they move.

If that is the case, the hip can not perform its function to stabilize the body and you can not deliver forward force. As a result of this loss you compensate in your movement and the chance of injuries increases.

You have to feel before you can improve!

It all starts with feeling how your body works. You have to feel which muscles are active or not. What function do the muscles execute? If you are aware of the muscles you can also use them. To gain insight into your posture and whether you use the muscles properly, you can do the following test:

Vertical compression test:

While standing, let someone stand behind you with hands on your shoulders. Let this person push you straight down. If you collapse in your lower back or hip, this means that your hips are out of balance and you have a bad posture.

You can counteract collapse by improving your posture. You do this by following the steps below:
1. Put your feet on hip width and spread the weight evenly over the forefoot and heel, 2. Do not lock your knees, 3. Tilt your pelvis slightly backwards so you take the middle position of the pelvis. 4. Lift your sternum slightly, 5. Stretch your body in the length.

If you have done this well you are now standing upright and you will no longer collapse in the back / hip in the vertical compression test.

Do you have trouble with this exercise? Then try starting with a pelvic tilt while laying down. You do this as follows:

Pelvic tilt:

Lie down on the back with your knees bent and your feet on the floor. Now tilt your pelvis back, here the lower back is pushed into the ground. Then tilt your pelvis forward, making the lower back hollow. Repeat the movement 10 times.

Which movements and muscles are limited?

You have to test this just like your posture! In this article we restrict ourselves to the mobility of the hip. We test this with the following test:

Thomas test:

Execution: Lie down on the back, pull one of the knees towards you and let the other lie down relaxed. The knee that you pull towards you should come to the rib cage. The knee of the stretched leg should remain flat on the surface.

If 1 or both movements are limited, it is most likely due to too much sitting. This causes shortened hip flexors and inactivity in the hip stabilizers. If you want to improve the walking position, the length of the hip flexors and extensors is extremely important.

We then have to test whether you are using the hip stabilizers. You do this as follows.

1-leg squat:

Stand on one leg in front of a mirror, then bend the knee to about 100 degrees in the knee and then come back up. Do you see the knee making lateral movements during this movement and / or does the hip drop? Then you can assume that you have insufficient stability in your hip!

How do you improve this?

It is important to properly and regularly deal with the weaknesses that you have found with the above tests. You have to change your patterns. The only way that can be done with a lot of practice.

To begin with, it is important to get the muscle length in order. For this we use 2 exercises. You have to do this daily.

  1. Lunge hipflexor stretch

Startposition: Lunge

Execution: Keep the trunk straight while you move the pelvis forwards and backwards. The trunk remains the whole exercise upright. It is important that the movement goes backwards with the inhalation and the movement forward with an exhalation.

Repetitions: 10 breaths each side.

Video:

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  1. Hamstring stretch

Startposition: Lying down on the back with one leg straight and the other leg with the knee lifted to the chest that you hold with both hands.

Execution: Stretch the leg that is lifted to the chest until the hamstring is tangibly stretched. Then come back to the bent position. It is important that the stretch of the leg is accompanied by an exhalation and bending of the leg with an inhalation.

Repetitions: 10 breaths each side.

Video:

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Now that you are working on muscle length, the second part is muscle activation, and especially the hip stabilizers. You do this by following the hip stability program. In addition to that program can apply in a number of simple exercises in your daily life.

Tip 1: Stand regularly on one leg with a slightly bent knee. For example, while brushing your teeth or standing in line for a cup of coffee.

Tip 2: Every time you sit down on a chair, sit down and sit down like a squat. Is this very easy? Then do it on one leg!

Train een goede heupstabiliteit

Leer hardlopen met een hoge pasfrequentie

Is het lastig om je techniek te verbeteren? Boek dan een personal training! Zie onze hardlooptrainingen.

Dynamic Warming-up

A good warm-up is important for every runner. This ensures that you prepare the muscles well for the training that is coming and the risk of injuries decreases.

Many people use static stretching as a warming up. At Running Solutions we do not recommend this for the training. We believe that this could reduce performance during the competition or training. The static stretches are recommended as cooling down.

A dynamic warm up is good for getting your body ready for the performance that it has to deliver. You can do the exercises below before every training session as a warm-up. This has the effect that the flexibility of the joints and muscles is good. In addition, the muscles are active for the run!

Make sure you go jogging for about 5 minutes in advance.

Exercise 1: Heel walk/toe walk

Execution:
Heel Walk: Lift toes and step forward onto heel. Alternate legs as you walk.
Toe Walk: Step forward and rise up onto your toes as you walk forward.
Repetitions:
2×10 stappen hielloop
2×10 stappen tenenloop

Video:

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Exercise 2: Walking knee tuck

Execution:
Standing on one leg, grab the knee of the opposite leg and pull toward your chest until a stretch is felt in the glutes. Keep head and chest upright. Hold stretch for 1-2 seconds. Step forward and pull knee to chest with other leg. Alternate legs as you walk forward.
Repetitions:
2×20 steps
Video:

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Exercise 3: Walking Quadriceps Pull

Execution:
Standing on one leg, bend the opposite knee and bring your heel toward your bottom. Grab the ankle and pull until a gentle stretch is felt in the front of the thigh. Hold stretch for 1-2 seconds. Alternate legs as you walk forward.
Repetitions:
2×20 steps
Video:

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Exercise 4: Walking hamstring stretch

Execution:
In a forward walking motion, kick one leg straight out in front of you and reach for toes with the opposite hand until a stretch is felt in the back of your thigh. Keep your back straight and roll from heel to toe on the stance leg. Alternate legs as you walk forward.
Repetitions:
2×8 steps
Video:

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Exercise 5: Stretching Lunge (Hip Flexors) 

Execution:
Begin with feet shoulder width apart. Step forward with the left foot. Bend left knee, keeping the knee in line with the second toe of the foot. A gentle stretch should be felt in front of the right hip. Hold stretch for 1-2 seconds. Return to standing by stepping up and forward. Repeat with right foot. Alternate legs as you walk forward.
herhalingen:
2x16steps
Video:

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Exercise 6: figure 4

Execution:
Standing on one leg, lift the foot of the opposite leg toward the middle of your body. Grasp the knee and foot and pull toward your chest until a stretch is felt in the gluts. Keep head and chest upright. Hold stretch for 1-2 seconds. Alternate legs as you walk forward.
Repetitions:
2×10 steps
Video:

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Exercise 7: Hamstring stretch feet in/out

Execution:
Step forward with both feet rotating inwards. Then bend forward until you feel a good stretch in the hamstring. Stand upright again and step forward again but this time with the feet rotated outwards.
Repetitions:
2×16 steps
Video:

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Ademhaling voor hardlopers deel 2

In deel 1 van deze reeks is alles te lezen over de functie van ademhaling en het ontstaan van ademhalingsproblemen. Wil je hier meer over weten lees deel 1 hier terug! Dit zal ook helpen om onderstaand programma beter toe te kunnen passen.

Het trainingsprogramma van Running Solutions bestaat uit 4 verschillende fases. Fase één en twee zijn de fases die niet over geslagen kunnen worden. Niet iedereen zal fase 3 en 4 nodig hebben, dit is helemaal afhankelijk van je trainings- en wedstijd-doelen. Mocht je naar aanleiding van jouw situatie vragen hebben neem dan gerust contact us!.

Fase 1 – patronen resetten
Week 1/2

In het begin is het belangrijk om het lichaam te laten wennen aan een nieuw patroon. Net als bij andere vaardigheden moet je simpel beginnen om vervolgens uit te breiden. Het is lastig om patronen te veranderen. Daarom dien je de volgende oefeningen een aantal keren per dag te oefenen.

In het begin geven deze oefeningen mogelijk meer klachten of een stressreactie van het lichaam. Dit komt omdat je moet wennen aan de nieuwe situatie. Alleen als dit lange tijd blijft aanhouden (meer dan 2 weken) is het verstandig om contact op te nemen om de oefeningen een keer door te nemen. Neem ook de tijd om de oefeningen onder controle te krijgen, dit kan best even duren.

Deze fase bestaat uit 2 oefeningen die dagelijks uitgevoerd dienen te worden.

Oefening 1:
Buikademhaling liggend/zittend – gebruik diafragma

Startpositie: Liggend op de rug met één hand op de borst en één hand op de buik net onder de ribbenkast. (deze oefening kan ook zittend)

Execution: Adem in door de neus, zorg dat de ademhaling naar de buik gaat. Je doet dit door niet teveel in de borst te ademen. Je zal voornamelijk voelen dat je buik wat uitzet en de borstkast bijna geen beweging heeft.

Repetitions: Doe deze oefening 3 maal daags gedurende 6 min.

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Oefening 2:
buikademhaling met ballon

Startpositie: Liggend op de rug, heup en knieën in 90 graden met voeten tegen een muur.

Execution: Zorg ervoor dat de onderrug tegen de grond geduwd blijft door lichte aanspanning van de lage-buikspieren. Adem vervolgens in door de neus en uit door de mond waarbij je de ballon opblaast. Het is belangrijk dat je de ballon niet dichtknijpt en je ademt naar de lage-buik. Je kan de lucht uit de ballon laten gaan tussen de ademhalingen in.

Repetitions: Doe deze oefening 1 maal daags voor 10 ademhalingen.

Video:

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Fase 2 – Simpele functionele integratie
Week 2/4

Je hebt fase 1 nu goed doorlopen, dit betekent dat de fundering voor een goed adempatroon tijdens hardlopen gelegd is. Nu is het zaak om deze manier van ademen door te trekken naar complexere situaties. In deze fase leggen we de focus op ademhaling tijdens rekoefeningen. Zo leer je controle te houden over de ademhaling terwijl je bezig bent met oefeningen. Dit is de eerste stap in het vertalen van je nieuwe adempatroon naar het hardlopen!

Door ademhaling aan rekoefeningen te koppelen is de kans groot dat de rekoefeningen beter gaan en meer effect hebben. Dit komt omdat deze manier van ademhaling zorgt voor ontspanning. Zo zal je lichaam geen stressreactie geven op de rekoefeningen.

Tijdens de oefeningen is het de bedoeling dat je ademhaling met het diafragma gedaan wordt zoals je in fase 1 geoefend hebt. Je gaat de rekoefeningen nu 8 tot 10 ademhalingen doen.

Dit zijn twee voorbeeldoefeningen die je zou kunnen gebruiken. Zijn er andere spieren die je liever zou rekken dan is dat ook prima. Let er dan op dat je de rek op de spier zet op het moment dat je een uitademing doet en een inademing doet bij het loslaten van de rek.

Oefening 1:
Heupbuigers dynamisch rekken

Startpositie: Schuttershouding

Execution: Houd de romp gestrekt terwijl je met het bekken naar voor en achter beweegt. De romp blijft de hele oefening recht. Hierbij is het belangrijk dat de beweging naar achter samengaat met de inademing en de beweging naar voren met een uitademing.

Repetitions: 10 ademhalingen per zijde.

Video:

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Oefening 2:
Hamstring Rekken

Startpositie: Liggend op de rug met 1 been gestrekt en het andere been met de knie naar de borst geheven dat je met beide handen vasthoudt.

Execution: Strek het been dat naar de borst geheven is rustig tot rek in de hamstring voelbaar is. Kom dan rustig terug naar de gebogen positie. Hierbij is het belangrijk dat de strekking van het been gepaard gaat met een uitademing en het buigen van het been met een inademing.

Repetitions: 10 ademhalingen per zijde.

Video:

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Fase 3 – Complexe functionele integratie
Week 4/6

In fase 1 en 2 heb je geleerd hoe je een diafragma ademhaling kan toepassen zowel in rust als tijdens simpele oefeningen. In deze fase de ademhaling implementeren in complexe oefeningen. Het gaat hier om krachtoefeningen die een vertaalslag maken naar het hardlopen. In deze oefeningen zal kracht, balans, coördinatie en ademhaling tezamen een belangrijke rol spelen. De kans om terug te vallen in oude gewoontes ligt bij deze oefeningen op de loer.

Tip: Probeer ook eens tijdens een hardlooptraining een start te maken met het focussen op de ademhaling. Bijvoorbeeld elke 10 minuten even een controle doen of de ademhaling wel via het diafragma gaat. Dit is puur ter controle, ga hier niet geforceerd focussen. Je kan dit toepassen tijdens rustige hardlooptrainingen.

Hieronder staat een aantal voorbeelden van complexe oefeningen die je leren een goed adempatroon toe te passen tijdens het hardlopen.

Oefening 1:
Ademhaling door ballon in hardlooppositie.

Startpositie: Staand op 1 been met andere been gebogen tot 90 graden in de knie.

Execution: Zorg ervoor dat je stabiel staat. Zet de ballon aan je mond met de arm die tegengesteld is aan je standbeen. Knijp de ballon niet dicht. Adem nu rustig in door de neus met gebruik van het diafragma. Blaas vervolgens uit door de mond waarbij je de ballon opblaast.

Repetitions: 3×10 herhalingen per zijde.

Video:

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Oefening 2:
Runners Touch

Startpositie: Sta op één been met een gestrekte knie waarbij de andere knie is geheven tot 90 graden in knie en heup. Schouders staan recht boven de heupen. De hand van het geheven been is naast je romp, de andere ter hoogte van je neus.

Execution: Buig nu door de heup van het standbeen met de romp naar voren. Tik met de contralaterale hand de grond onder de gelijke schouder aan. Kom weer terug naar de startpositie/hardlooppositie. Tijdens de vooroverbuiging adem je in en bij het terugkomen naar de startpositie adem je uit.

Repetitions: 3×10 herhalingen per zijde.

Video:

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Oefening 3:
Romprotatie in uitvalspas

Startpositie: Maak een grote stap naar voren waarbij de voorste knie gebogen is. Het achterste been is ligt gebogen in de knie.

Uitvoering: Beweeg de armen gestrekt schuin boven, breng nu de armen naar de heup aan de andere zijde van je lichaam. Je kan deze oefening met bijvoorbeeld 1kg dan. Tijdens het omhoog brengen van het gewicht adem je in, tijdens het omlaag brengen adem je uit. 

Repetitions: 3×10 herhalingen per zijde.

Video:

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Fase 4 – Integratie in hardlopen
Week 6+

Om de vertaalslag naar het hardlopen te maken is het nu nodig om je ademhaling te controleren tijdens hardlopen. Doe dit om de 10 min in elke training. Als je het gecheckt hebt is het belangrijk om 1 minuut te focussen om een diafragma ademhaling maar nog belangrijker een gecontroleerde krachtige uitademing. De uitademing is namelijk goed te beïnvloeden tijdens training. Probeer de uitademing wat te verlengen en zorg dat die wat langer is dan de inademing. Wat het effect hiervan is lees je in het eerste artikel.

Het kan goed zijn dat je moeite hebt met deze manier van ademen in het begin, gun jezelf ook de tijd om hier aan te wennen. Begin met het toepassen in rustige trainingen en bouw dit vervolgens uit naar tempotrainingen en wedstrijden.

Neem op als je vragen hebt naar aanleiding van dit artikel of boek direct online een afspraak.

Breathing for runners part 1

As a runner or athlete, you know that small problems can lead to a decrease in performance or difficulty with the training. Think of side stitches, an inefficient running posture or technique, regularly recurring injuries, quick acidification or physical fatigue. At Running Solutions, we now know that many of these complaints can arise from breathing problems. In other words, the way you breathe might prevent you from getting the most out of your training and competitions.

Breathing is not as easy as you might think. To know if you are breathing properly, it is important to understand the function of breathing well, as well as the consequences of a respiratory dysfunction.

In this article we explain how breathing works and we give you the tools to check whether your breathing is going well or not.

The function of breathing

Breathing ensures that oxygen (O2) enters the body and carbon dioxide (CO2) leaves the body. (see Figure 1) This process goes automatic and you do not consciously think about this.

Figure 1

Only when problems arise with breathing you notice how important this function is.

For example, if you get an attack of hyperventilation and gasp for breath, or if the side stitches become so intense during exercise that you barely get enough oxygen, you only feel the need for good breathing.

This situation is shown schematically in figure 2. In a normal breathing pattern (figure 2A) there is a balance between O2 and CO2. As soon as hyperventilation occurs, either noticed or unnoticed, the balance between O2 and CO2 changes. As a result of excessive exhalation, the CO2 level in the blood drops (Figure 2B). This happens at rest, but also during exercise. CO2 is a waste material in the production of energy. If the body makes an effort,

it will therefore produce more CO2. To keep the balance with O2 you naturally start to breathe faster. However, if you breathe in or out excessively, bring the balance out of balance and you will get into trouble.

Many athletes have breathing problems without being aware of it. These problems can occur during exercise as well as at rest. We then speak of a respiratory dysfunction.

Respiratory dysfunction

Respiratory dysfunction is a collective term for respiratory problems for which no direct cause can be found in the body. Breathing reacts incorrectly to a stress or sports stimulus. This can be, for example, an increase in breathing frequency as described above and / or the incorrect use of muscles that support breathing.

Figure 2

Hyperventilation may occur with an increased respiratory rate. This problem can be easily recognized during exercise or stress, as there is no control over breathing. However, hyperventilation is often unnoticed, both in daily life and in sports. This can have major consequences for the body.

Symptoms of hyperventilation can include: accelerated breathing, not being able to breathe deeply, pressure on the chest, lack of air, irregular heartbeat, dizziness, headache, tingling in the face or limbs, increased muscle tension, increased pressure in the abdomen, poor posture of the abdomen the hull and more. How many symptoms do you recognize yourself?

If a wrong breathing pattern has become a habit, we speak of chronic hyperventilation. This may mean, for example, that you breathe in and out too much at rest or that you do not control your breathing during exercise. Both can lead to deteriorated performance. In addition, hyperventilation can lead to sports injuries such as low back pain, muscle tension, upper body pain or muscle cramps. We will elaborate on this in the next blog.

How do you breathe?

We use different muscles for breathing. An important respiratory muscle is the diaphragm, the muscle under the lungs that supports the lungs and therefore breathing (Figure 3).

Together with the abdominal muscles, the diaphragm coordinates breathing. In addition, these muscles provide a large part of the stability of the spine. This is extremely important for runners. If the control of these muscles does not go well, they cannot perform their stabilizing task properly. The spine is coming

Figure 3

under pressure.

The diaphragm is insufficiently used for respiratory dysfunction. The supporting muscles in the neck, shoulders and chest are then used excessively actively. This creates a pattern where you breathe mainly short and high in the chest, instead of calm and deep. Breathing costs more energy and is more difficult to sustain.

In order to breathe in a controlled manner, you should therefore use the diaphragm well, both at rest and during exercise. You only need the supporting muscles in the neck, shoulders and chest during exercise.

Test yourself

Er zijn twee testen die je zelf kunt uitvoeren om erachter te komen of je een ademhalingsdysfunctie hebt.

Test 1: Nijmegen questionnaire for hyperventilation (dutch)

Complete this questionnaire of 19 questions. With a score of more than 18 points, there is an increased chance of a hyperventilation pattern. With 23 points or more, this chance is even 80%.

Download the questionnaire here

Test 2: Hi Lo test

Place one hand on your stomach, just below your ribs and the other hand on your sternum. If you breathe in and move the sternum before your belly, chances are that you have developed an unfavorable breathing pattern.

See this video for instructions

Do you find out through these tests that you have an increased chance of a respiratory dysfunction?

Contact us!

Nice article? Then quickly read part 2!

Train a high stride frequency

Do you suffer from knee problems, shinsplints or do you not succeed in getting faster? A high pass frequency can help reduce this! During the many running analyses that we make at Running Solutions, we often encounter the same problems: runners who have a ‘too’ long stride lenght at a very low stride frequency. This could be the cause of many complaints that they may experience. In this article you will learn how you can raise your frequency yourself!

The speed of running is determined by 2 variables namely stride length and stride frequency. Among the elite distance runners Running Solutions works with in Kenya the stride frequency is between 178 and 190, regardless of the speed which they run. The pass length is what changes to influence the speed.

The fitter you are the greater the stride length that you can handle if you run a high stride frequency. You often see that recreation runners have an average stride frequency of 150 to 160 passes per minute. But recreation runners often have a larger stride length. As a result, the foot lands too far in front of the body, this is called overstriding.

It is advisable for many recreational runners to use a shorter stride length and a higher frequency because this causes you to land less far in front of the body. This will reduce the chance of many running injuries and will make you run more efficiently! This is because the forces on the foot and the leg are less, in addition there are a number of muscles, such as the hamstring and the glutes, that are more active!

Another advantage of a high pass frequency is that you spent less time with your foot the ground. This means that you spend less time standing still on the ground. So you go more forward. It is fairly easy to increase your stride frequency instead of increasing your stride length. Stride length is dependent on body height, hip mobility and your overall fitness. It is also harder to run with a longer stride.

But how do you train your stride frequency?

First you have to count your stride frequency. Count the number of times your right foot touches the ground in 30 seconds and multiply this by 4 and you have your pass frequency per minute.

Now try to increase your stride frequency by about 10%. It is easy to practice this on a running belt because the speed remains the same. But of course it can also be done outside.

Do you have difficulty raising the frequency of the stride? Then use a metronome (app for phone) and set it to the desired frequency so that you have a tool.

Pay attention! Do not start all your trainings at the new frequency, but do this for a few minutes during training and repeat this a number of times. This prevents you from going too run forced and becoming overloaded.

Look Here for more info about Running gait analysis.
Look Here for more info about a injury treatment.

Zweepslag bij hardlopers; de oplossing!

‘Tijdens het rennen schoot het ineens in mijn kuit! Ik heb wel vaker stijve kuitspieren maar tijdens het hardlopen vandaag is het zo pijnlijk geworden dat ik niet verder kon. Het schoot in mijn kuit en nu is het dik en een beetje beurs’. Herken je dit? Grote kans dat je een zweepslag hebt gehad! Lees hieronder wat een zweepslag is en wat je eraan kan doen om dit te voorkomen.