About
Everyone can run if they want to and YES that includes you.
When discussing running with clients, our founder Rachel Stanley often hears “running is not for me because it’s too hard” or “it hurts” or “I hate it”.
If this sounds like you and you are still keen to try then we are confident that we can help.
Running is never the problem but how you are doing it probably is.
ARE YOU…
> Too scared to try?
> Unsure of where to start?
> Simply telling yourself that you can’t?
If you want to get started with your first ever proper running experience, then you only need two things: a good enough reason to begin and the current ability to walk for 20 minutes or more.
WHAT NOW?
Start with our FREE App and let our Sports Physiotherapist-founder, Rachel Stanley, talk you through your first 20 minutes. Walk 1 minute then Run180 for 1 minute repeated 10 times.
Rachel welcomes any and all questions and comments.
“Just stop training” is the advice that is often heard by the person that has injured themselves whilst running. Our founder Rachel Stanley received this same advice 25 years ago and these three words propelled her into becoming a Sports Physiotherapist so that she could help her patients avoid running injuries and enjoy their physical freedom.
There are many potential reasons as to why you might have been injured including under-training, over-training, training with poor technique, diet, hydration and stress.
At Run180 we believe that poor technique is one of the key factors involved in running related injuries.
It is a scientific fact that over 65% of all runners get injured at some point in their journey and irrespective of which running injury you have been diagnosed with, we believe that we can help you return to running with both an improved technique and with increased strength in your body.
WHAT NOW?
Start with our FREE App and let our Sports Physiotherapist-founder, Rachel Stanley, talk you through your first 20 minutes. Walk 1 minute then Run180 for 1 minute repeated 10 times.
Excited to improve your speed/style/technique or discuss your injury/training/goal questions then click here to book a private coaching session with Run180 founder and Sports Physiotherapist Rachel Stanley.
There are many ingredients for your perfect run including effective foot strike, upright posture and sufficient push off when your foot meets the ground. Working on your foot rhythm or foot strike rate can address most of these factors simultaneously.
The Run180 rhythm is one of the secret ingredients to a perfect run.
If you are running faster than 5 min per km then perhaps your current technique is already working for you and although this pace is impressive, the Run180 rhythm (which is a step rate of 180 STEPS/MIN) can help you adjust your stride to optimise your run speeds and efficiency.
180 steps per minute vs the average 160 steps per minute equates to spring activation, optimal use of kinetic energy and both posterior chain and core strength employment. All of this means you go faster.
Note: (Sprints and speed work are at a much higher step rate. Usain Bolt for example averages 240 steps per minute over the 100m.)
This 180 steps per minute advice is for any distance over 1500m.
Other important ingredients to consider to improve your running efficiency are adding strength and mobility sessions, interval and incline training sessions, and assessing nutrition and hydration requirements.
WHAT NOW?
Start with our FREE App and let our Sports Physiotherapist-founder, Rachel Stanley, talk you through your first 20 minutes. Walk 1 minute then Run180 for 1 minute repeated 10 times.
Excited to improve your speed/style/technique or discuss your injury/training/goal questions then click here to book a private coaching session with Run180 founder and Sports Physiotherapist Rachel Stanley.
Run180 is Running Made Easy
Running with 180 STEPS/MIN makes running natural, easy and injury free.
At Run180 our simple goal is to help you run properly so that you can enjoy it
The Free Run180 app talks you through how to optimise your running technique through the use of a specific rhythm.
Step rate is one of the key ingredients for your perfect run.
Think quick, light steps.
By increasing your rhythm towards an average of 180 STEPS/MIN you run with greater efficiency and ease and with less likelihood of injury.
GREATER EFFICIENCY MEANS YOU RUN LIGHTER, EASIER AND FASTER
When you run with a step rate of 180 STEPS/MIN you –
Optimal Runner 180 STEPS/MIN
Spring Activation + Optimal Muscle Firing + Lightness = Efficiency and less injury.
Average Runner 160 STEPS/MIN
Compression + Tension + Braking mechanism = Inefficiencies and injury.
How we swing our arms, hold our posture and where our feet hit the ground are all important for developing an efficient running pattern. One of the easiest ways to activate all of these ingredients is to focus on your step rate.
A higher step rate is linked to more economy and less injury.
Don’t just hear it from us though, check out these other great runners and authors on the benefits of running with a higher step rate.
We, at Run180, totally agree with Dr. Romanov’s thoughts shared on the Pose Method. Ditto, Phil Latter via his Runner’s World article. This Competitor Running article breaks it down to the basics and iRunFar provides some great tips on increasing cadence We also love Christopher McDougal’s book Born to Run
And here are some of the articles that have informed Why180.
Alexander, A.M., 1988, Springs as energy stores: running. Elastic mechanisms in animal movement. Cambridge, Cambridge University Press, pp. 31-50.
Cavagna, G.A., Saibene, F.P. and Margaria, R., 1964, Mechanical work in running, J. Appl. Physiol., 19:249-256
Cavagna, G.A., 1977, Storage and utilization of elastic energy in skeletal muscle. Exercise and Sport Science Reviews, 5, 89-129.
Cavagna, P.R., La Fortune M.A., 1980, Ground reaction forces in distance running, J. Biomech, 13:397-406.
Heiderscheit, Bryan C, Elizabeth S Chumanov, Max P Michalski, Christa M Wille, Michael B Ryan, 2011, Effects of step rate manipulation on joint mechanics during running, Medicine and science in sports and exercise 02/2011, 43(2):296-302.
