FASTER

There are many ingredients for your perfect run including effective foot strike, upright posture and sufficient push when your foot meets the ground. Working on your cadence/rhythm can address all of these factors simultaneously.

The Run180 technique is the secret ingredient to a perfect run.

If you are running faster than 5 min per km then perhaps your current technique is already working for you. Although this pace is impressive, the Run180 technique can help you adjust your cadence/rhythm to optimise your run speeds and efficiency. Some runners with these faster speeds can still improve on them by assessing and modifying their cadence/rhythm towards an average of 180 BPM.

(Sprints and speed work are at a much higher cadence/rhythm). This advice is for anything 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.

If you are running slower than 5 min per km then using the Run180 cadence/rhythm can help you run faster and with more efficiency, ease and enjoyment.

WHAT NOW?

1. Learn the Run180 technique

2. Gradually increase your cadence/rhythm by running with an elevated cadence/rhythm for 10% of your run (either by time or length). Each week increase this by 10% all whilst taking the advice from your own body and that of your health advisor

Example: If you typically go for 30 min runs, run with the Run180 technique for 3 minutes of each run in the first week, 6 minutes in your second week, 9 minutes in your third week, and so on. Listen to your body as pain is to be avoided.

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.

NEW

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.

For some people this might be true, but what we have found is that running is never the problem but that how you are doing might be:

Are you…

> Too scared to try?

> Unsure of where to start?

> Telling yourself that you simply can’t?

> Worried that you’re too unfit? Too skinny? Too fat? Too tall?

If you want to get started with your first ever proper running experience, then you only need two things: a good enough reason to want to start running and the ability to walk for 20 minutes or more.

WHAT NOW?

1. Learn the Run180 technique

2. We recommend that you seek advice from your chosen health professional (doctor, physiotherapist, chiropractor, personal trainer or running coach)

3. If they advise you are physically capable then our initial guidelines are:

> Less is more;
> Set small goals, and achieve them; and
> Know that progress is not a straight line
> Start with short (20 minute) sessions of walking and begin with repeat interval sessions of 10 seconds of jogging slowly at 180 BPM (think The Cliffy Shuffle) and then 50 seconds of walking. When this is comfortable gradually extend the program to incorporate more jog and less walking

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.

INJURED

“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 80% of 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 an improved technique.

WHAT NOW?

1. Learn the Run180 technique

2. We recommend that you seek advice from your chosen health professional (doctor, physiotherapist, chiropractor, personal trainer or running coach)

3. When you return to your previous run program, reduce the mileage and run volume so that you can focus on improving your technique

4. Gradually increase your cadence/rhythm by running with an elevated cadence/rhythm for 10% of your run (either by time or length). Each week increase this by 10% all whilst taking the advice from your own body and that of your health advisor

Example: If you typically go for 30 min runs, run with the Run180 technique for 3 minutes of each run in the first week, 6 minutes in your second week, 9 minutes in your third week, and so on.

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.