SPECIAL FOR ALL RUNNERS OUT THERE
If you have to stay at home due to coronavirus and feel good and have no symptoms you can improve your run performance at home. On this page we will post 6 videos throughout the next couple of days.
- The videos have a length of 30 minutes.
- All you need is 2x2 meters and a fitness mat.
PLEASE TAKE CARE OF YOURSELF AND USE YOUR BRAIN!
IF YOU DO NOT FEEL COMPLETELY FRESH AND HEALTHY THIS IS NOT FOR YOU! PLEASE WAIT UNTIL YOU ARE BACK ON TRACK!
VIDEO 1: RUNWAY
In this session we develop the basis of your running form. Our goal is to perform mini skips. Mini skips are small steps that help you to get the right feeling of how to shift your weight on your foot and to bend your knee in the correct angle.
Bend your knee in a perfect angle
Bend your knee in a perfect angle learn to bend your knee in a way that all your energy moves forward instead of moving to the side.
Stretch your leg when you are about to leave the ground
Stretching your leg is crucial for a long stride and running speed
Straight hip Try to avoid that your hip moves away to the side
. This may cause rotation when you leave the ground later on and will kill your speed!
The first video might be a bit lame. BUT we are redeveloping your running technique step by step from the ground up. In this video we are still on the runway before we take off. It is important that you do this to have a solid base. You might wonder why we are doing some strange movements that are obviously wrong. This has a reason. Only if you feel what is wrong you will be able to do it right later on. We are working on translating the next video. Meanwhile you can have a look at 6 common running mistakes here (still in German but we guess you will understand it even though). If you understand German please have a look at our Tipps&Tricks, as we explain what is behind every single exercise we do in our videos!
VIDEO 2: TAKE OFF
This workout will further develop your running form. Again we focus on the basis but now we take-off. Our goal is to master skippings. Yes you might be familiar with it from rope skipping but this time we are really talking about tiny "jumps". Skippings will help you to start into the right direction and to prepare your landing in an optimal way. Our attention is on how to roll our foot.
Roll your foot over your toes
Learn to roll over your toes even with a wide range of movement
Drop your toes
If your toes are directed downwards (in a relaxed manner) you are more likely to land on your middle food instead of your heel. This will improve your running speed
This time we leave the ground. Our base is set and now we focus on a powerful push off. This is the last routine that is moderate. next time we are in cardio workout mode. Please do this running workout routine to make sure everything is directed forward..! Enjoy!
VIDEO 3: FREE
In this running workout we focus on your thighs and your knees. How can this improve your running technique? Lifting your knees explosively and high will help you to gain more distance in between each step. But please make sure you do not bounce up and down like a kangaroo. Well, you will look funny when you run and it won't help you to get faster as you move rather up instead of forward. For that reason please pay attention to rather lifting your knee and your hip and head stay at the same level at the same time. Have fun!
Learn to lift your knees
Make sure that your hips and your shoulders stay on the same level all the time!
Keep your upper body upright
Do not try to get up your knees by leaning forward with your upper body. Keep your shoulders back and your head straight.
shift your weight in the direction of your toes
This might sound weird, as we told you to have your upper body upright. Try to shift your weight, bringing your hip forward.
First time that workout is getting more intense. Please make sure that you are able to do the movement in a correct way. If you feel that you are loosing your proper technique, make a pause. When you feel alright, keep going until the 45 seconds are over. Let's rock!
VIDEO 4: KICKT IT
Why shall I do butt kicks ? Will but kicks make me run faster? Just run 25 meters with your legs straight. Since you have to bring your legs forward somehow, you will have to swing them laterally. Running like that is highly inefficient as most of your energy produced goes to the side instead of going forward. As well, you need a lot of abdominal strength to keep yourself running straight forward instead of tumbling around. Butt kicks will help you to stop being lazy and stop wasting energy. Butt kicks will also help you to activate the muscle fibres on the back of your thighs as simultaneously as possible, which gives you an extra boost of energy!
HEEL TOUCHES BACK OF YOUR THigh
Learn to bend your knees so that the energy of your running movement goes forward and not to the side.
Stretch your main leg
Stretch your leg to run with a long stride and a higher pace.
Keep your upper body upright
Pull your shoulders a bit back but keep them relaxed.
Kick your a... kicks your speed! In this workout we build the foundation for stork kicks, what will do in our next video. Please do this video at least 2 times to be sure that you can perform all exercises with proper technique. Let's go!
VIDEO 5: FLY
Based on the "Kick-It" workout video you have developed a basis to build on. You are ready to run very efficiently and fast now - ready to fly. The goal of this running workout is to master "Stork kicks". Stork kicks will help you to place your foot underneath your hip and have a long stride even though. Let's fly!
LAND YOUR FOOT NEXT TO THE OTHER
Make sure that your foot lands right next to the other one when kicking with one leg. Foot shall not land in front.
Stretch your main leg
Stretch your leg to make sure that your foot will not land in front of your hip when running. This would slow you down!
heel touches back of your thigh first before kicking
be aware not kicking your leg like you wold kick a football. For that reason we did the „Kick It“ workout before. Your heel touches the back of your thigh, then you kick forward.
This workout will be demanding in terms of coordination as well as cardio. Please make sure you are able to perform the exercises with correct movement! Don't worry if you have to pause 4-5 Times in between one exercise. It will be easier every time you do it!