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Biomechanics and how to improve your running

16 April 2017

Biomechanics is a science concerned with the forces on and within the body, and how it responds to these forces. Specifically it helps people to:
a)perform their chosen sporting activity better and improve performance for both recreational as well as elite athletes.
b)reduce risk of injury.

How to assess and improve Sladjana1
When I am dealing with clients keen to improve their times for running 5km or more, my biomechanical knowledge is invaluable and forms a vital part of how I will train them. Broadly speaking the key elements that need to beaddressed fall into three categories.
Technique
I will examine this by asking the client to do a test run from which I can view how the feet strike the ground, arm movements, posture and core strength. Normally with some changes in technique, a more efficient style can be achieved which will also reduce the risk of injury.
Strength
With a variety of exercises, I will assess the strength in the arms, the stability of the core and test for balance, plus strength and range of movement of the legs. Over the programme all areas can be addressed and strengthened from top to bottom: all three areas of the shoulder (deltoids), the core, hip flexors and extensors, glutes, quads, hamstrings and  calfs. Exercises will be a mixture of interactive movements with myself, with some using weights or gym equipment.
Flexibility
A number of simple movements will quickly show me the degree of flexibility and balance a client has, and which areas I need to address. During a Course at White Room Fitness I will regularly incorporate balance routines and client stretching each session, and depending on the frequency of exercise, I would regularly do a full routine of stretches for up to 20 minutes to be sure I can improve upper and lower back, hips, glutes, calfs, and achilles.

Running - long termSladjana2
Finally I will ensure that from the start a client’s aspirations are realistic, and during their Course carefully monitor their progress so that greater speed, stamina and distance is based on firm foundations and is long lasting.

Other training skills for clients
I have a degree in Sport and Physical Education and have worked for ten years in the fitness industry. As well as endurance training, I specialise in injury rehabilitation, back problems, core conditioning, weight loss, strength and body toning,

Sladjana
From a young age I have been an orienteer runner. About 10 years ago, in spite of training as hard as possible, my progress stalled and I began to get regular injuries. So my trainer decided to work smarter and analyse my biomechanics. By improving my technique, specific strength and flexibility, he helped  me to achieve something that I never dreamed possible – to compete for my National team in The World Orienteering Championship, which I did five times.

SladjanaNews
18 April 2017


Sladjana
White Room Fitness Trainer
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