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impact loading

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What is Impact loading?

Impact loading refers to how (much) we load our body while running. It encompasses two crucial parameters. Impact magnitude refers to the degree of impact exerted on your body while running. Impact duration measures how fast the impact travels through your legs. This serves as an essential indicator of your ability to effectively absorb shock. A longer impact duration suggests better shock absorption. Optimal shock absorption and low impact play a crucial role in distributing the load effectively across the lower limbs, thereby mitigating the risk of overuse injuries (e.g., stress fracture; runner’s knee)

*Illustration of Impact magnitude & duration

Exercises to improve your impact loading

Impact loading is strongly determined by the capacity of the lower limb muscles and how they work together to absorb the impact. Running impacts occur within a short time frame (± 20–130 ms). Therefore, it is important to activate your muscles during a (very) short amount of time. Jump (plyometric) training is the ideal training form to learn quickly to activate the muscles. By adopting this training framework, you can enhance your ability to better cope with impacts during running.

To minimize injury risk for muscles and tendons, we recommend training at least 4 to 6 weeks of basic strength training of the lower limb muscles and supplementing with running-specific drills. 

After this you can implement shock training (e.g., soft landing from a box) and ballistic movements (e.g., repeated split squat jumps) to train your elasticity.

Example exercises

* Please note that the exercises provided are for illustrative purposes only and may not be suitable for everyone. We recommend discussing these exercises with your Runeasi-expert to determine if they are appropriate for your individual needs and abilities.

Warming-up: Quick drop

E.g. 2 x 10 quick drops (think if you are skiing)

Warming-up: Heel-to-toe walk

E.g. 3 x 10m (push the weight up)

Shock: Soft drop landing

E.g. 3 x 6 jumps (land softly)

Running drill: Anklings

E.g. 3 x 20m (Move your legs forward like a wheel)

Tips for your next run

To reduce your impact while you run, you can consider using the following tips during your next runs. Here are a few options. Ensure that the suggested tips contribute to your overall well-being during your run, without exacerbating any symptoms or causing discomfort.

5 rEASONS TO USE OUR APP

1. Global movement quality

Track and improve your client’s Runeasi running quality. Identify their weakest link with our advanced visualisation.

2. individual recommendations

Get individual training and cueing recommendations to improve your client’s weakest link.

3. Real-time feedback

Engage your clients through visual gamification and watch how they self-optimize to your verbal cues.

 

4. Session trends

Learn more about your client’s running quality during daily training. Our session trends show when and where the quality drops with fatigue.

5. Quick comparisons

Compare pre-post data to show intervention effects on the movement quality. 

3 REASONS TO CAPTURE DATA USING THE RUNEASI BELT

1. No motion artifacts. The Runeasi belt is secured tightly against the body and the skin to capture the actual movements of the body’s center of mass. Attaching or clipping the sensor directly to the pants would allow the sensor to wobble from side to side (i.e., measuring the wobbling of the pants, and not the human body.

2.  Easy to standardize the sensor’s positioning. The Runeasi belt makes it easy to consistently position the sensor close to the center of mass. Attaching the sensor directly to the pants would dramatically affect the reliability of the outputs as the height and tightness of the pants will affect the results. Moreover, these pants attachments often shift sideways while running which further decreases the data quality. 

 3. Comfortable to wear.  Hundreds of runners confirmed that they immediately forget about our belt while running. This allows them to move without any restrictions and allows us to capture movements that are representative of a client’s true biomechanics.

SENSOR SPECS

LAB GRADE SENSOR

Accurately captures full range of motion and kinetic parameters by leveraging wide sensing range (16 Gs) & high sampling frequency (1000 Hz)

WATER & SCHOCK PROOF

Built to withstand high intensity training and sweating. Suitable for the outdoor elements, come rain or shine. Robust to handle the repetitive and ruthless impact shocks of running.

Lightweight & SLIM

Seamlessly integrates onto the body to support movement without restrictions. Weight: 9.4g/0.33oz with battery. Dimensions (36.6mm/1.44” dia. X 10.6mm/ 0.42” thick)

No charging wireless

Replaceable coin-cell battery with operating time up to months, depending on the usage. Bluetooth® 5.0 radio for effortlessly transmitting data real-time or post-session.