Location Amsterdam
van Hallstraat 617
Location Ouderkerk
Holendrechterweg 21B

Lessons from the Kenyan marathon runner who can help you during the Amsterdam Marathon!

De marathon wordt al jaren gedomineerd door de Keniaanse hardlopers. Je zou denken dat is een ver van mijn bedshow maar ook als recreatieloper kan je veel leren van deze toplopers. Jorin Kamps van Running Solutions werkt met de Keniaanse atleten en heeft een aantal lessen van de Kenianen voor je op een rijtje gezet.

Quality training

The amount of kilometers the elite runners run per week is between 150 and 200km. This is, of course, a lot. But it is necessary to perform at that level. As a recreational runner you will not have to cover that many miles. But what is interesting is that the focus is on quality training. The fact is that they make a lot of extra kilometers that go very quietly, this is extra. The focus is on two or three training sessions per week where there is really hard training, for example an interval training or a longrun at fast pace.

As a recreational runner you must also ensure that the quality of training is high. Make sure you run a lot at marathon pace but also keep an eye on your recovery.

Rest

Kenyan athletes are good sleepers as well as fast runners. The life of many athletes consists of training, eating and sleeping. They are working on this day in day out. If you train as hard as the athletes, rest is the most important factor for recovery. This is no different for the runners here in the Netherlands. Certainly not if we consider that the running training sessions are often done alongside a full-time job.

Of course you can't take a nap at noon but what works really well is sleeping 8 hours a night. The chance of injuries will decrease and you will perform better in your running training sessions and at work. Seems to be a good choice as a marathon runner!

Listen to your body

When an athlete in Kenya comes to see me for treatment of his / her injuries, I notice that they are much more in contact with their body. They feel where they have an injury and often know how to distinguish whether or not they can train. In the Netherlands, many runners go on for just too long despite being bothered by something, which often causes long-term injuries and missing a marathon, for example.

Nutrition

The athletes in Kenya eat varied and fresh food, but will not follow a special athlete diet like in the western world. The only supplements that are used regularly are sports nutrition for during the competition and training. Specifically the sportsdrink Maurten, which contains a lot of carbohydrates.

Heb je vragen neem dan gerust contact op.

Running based on heart rate

You can no longer ignore it. In sport there is more and more monitoring and also in the world of running more and more people are running with heart rate monitors. In this article you can read what a heart rate monitor does and what the pros and cons are.

What is a heartrate?

Your heartrate is the number of times your heart beats in one minute. The heart fills with blood and then contracts to pump blood through the body. We experience this as the beating of the heart. The heart rate is lower at rest. Your body needs less oxygen and nutrients than during exercise. With exercise your heart rate becomes higher because you need more oxygen and nutrients.

Your maximum heart rate is the maximum number of beats you can achieve in one minute. This will be lower as you get older. A commonly used formula to calculate your maximum heart rate is 220 - years of age, but this is a very bad one. A better formula to calculate this is: 208 - (your age x 0.7). This is only an estimate through a formula. These are therefore not exact values. By training a number of times on maximum effort with a heart rate monitor you can determine your maximum heart rate more reliably. Think of a training of high intensity. Please note: only do this if you are healthy and have no complaints!

Your resting heart rate is your heart rate when not doing anything. In contrast to the maximum heart rate, training does influence this. A trained person has a lower resting heart rate than an untrained person. The average resting heart rate is between 60 and 100 beats per minute. With well-trained people this can also be lower than 60. You can see, for example, that elite athletes who run marathons sometimes fall below 40 beats per minute.

Why run on a heart rate?

Your heart rate shows you the intensity of your training. If your heart rate is too high, than your training is harder than on a low heart rate. Too much running on a high heart rate increases the chance of injuries and overtraining. When your heart rate is low, you can doubt whether you will get enough training.

Daarom is het belangrijk om je hartslag in te delen hartslagzones om specifieker te gaan trainen. Ook voor beginnende hardlopers kan trainen op hartslag helpen om meer resultaat te behalen.

What do you need to start training on heart rate?

A heart rate monitor! These days you also have heart rate monitors in your watch. In addition, there are of course also the heart rate monitors for around your chest.

Before training with a heart rate monitor you need to know what your maximum heart rate is so that you can calculate which heart rate you are in which zones.

You can classify the zones as follows:

ZonePercentage of maximum heart rateGoal of training in this zone
Zone 150-60%Recover from heavy training the day before or to run slowly for a long time
Zone 260-70%Improves endurance and fat burning
Zone 370-80%Improve pace for longer distances
Zone 480-90%Improve pace for shorter distances
Zone 590-100%Speed and sprints

What are the benefits of training with a heart rate monitor?

  • Train effectively

Through the heart rate zones you can train specifically on your goals. This gives you an effective training program.

  • Prevents overtraining

The heart rate shows how intensive the training is. Because you avoid running at a high heart rate, you make the chance of overtraining and injuries a whole lot less.

  • Right training intensity

This also works the other way. Of course you need enough challenge. A low heart rate shows that it is not yet intensive enough and that there is a low or even no training incentive.

  • Measure progression

If you can run the same distance and the same speed with a lower heart rate, your fitness has improved!

  • Heart rate changes due to weather conditions

Example, in warm weather, your heart rate increases. As a result, you will sooner achieve a higher heart rate and you will, for example, have to adjust your speed to train at the same heart rate.

  • You can see if you have recovered well

Your heart rate will also increase if you have not recovered well from training or if you are sick. So good to know this!

What are the disadvantages of training with a heart rate monitor?

  • Certain medications affect your heart rate

An example of this is beta blockers. These lower your heart rate, making it more difficult to train for your heart rate. It is also good to wear a heart rate monitor to keep an eye on this.

  • The time of day has influence

In addition to the weather conditions, the time of day also affects your heart rate. In the morning you have a longer heartbeat than at the end of the day. You should therefore take this into account if you are not always walking at the same time.

  • You are working with figures

Not everyone is a fan of this. Training with a heart rate monitor has many advantages, but according to some, the pleasure of training is influenced.

Heb je hulp nodig bij het trainen? Neem dan contact us! voor een personal running program!

Hardlopen opbouwen

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 3/4x10 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/paslengte, 2. 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.

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!

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:

Heeldrop bend knee:

It 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:

  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:

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:

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:

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:

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:
2x8 steps
Video:

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:

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:
2x10 steps
Video:

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:
2x16 steps
Video:

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.

Video:

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:

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:

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:

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:

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:

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:

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.