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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.

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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Wijzig keuze

  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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Wijzig keuze

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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Wijzig keuze

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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Wijzig keuze

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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Wijzig keuze

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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Wijzig keuze

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.