Preparing for the epic RUN ICELAND race

By Sebert Penen – Personal Mechelen

RUN ICELAND, a heavy race over 5 consecutive days, where brave participants will embark on a monumental challenge of covering a staggering 110km. Only 50 of the most elite athletes are able to participate in this incredible undertaking. One such athlete is Peter from Mechelen (Belgium) who finished and ranked among legendary trail runners like Marco Olmo, Jason Schlarb, Ricardo Mejia, Eder Belmont, and Mickey Graglia. No good race without a proper preparation. Peter asked the help of Sebert Penen, personal trainer and co-owner of Personal Mechelen. Learn more how Sebert helped Peter with the preparation of this monumental challenge.

Can you tell us about your running experience before you decided to seek help from Sebert?

Peter: “Absolutely. I had several years of running experience when I decided to seek assistance from Sebert Penen, and this was a few months prior to my participation in RunIceland. At that time, I regularly ran long distances of up to 16 km on flat terrain. Unfortunately, my running experience was hindered by a recurring knee injury. I felt a constant pressure on my kneecap and believed it to be a persistent inflammation. That was the reason why I sought professional advice and guidance.”

No good plan without a good screening

Sebert: “To ensure thorough preparation for this challenging endeavor, we are leaving no stone unturned. Considering his recurrent knee pain, it was essential to gain a comprehensive understanding of his body before proceeding with our planning. Therefore, we conducted an extensive screening, assessing factors such as mobility, core strength, and strength ratios throughout his body.

Furthermore, we conducted a running analysis to explore potential connections between the functional screening conducted in a controlled environment and his running pattern observed in a more dynamic setting. With the assistance of Runeasi’s objective data, we were able to gain valuable insights into how his body responds during running.

Based on our findings, we have determined that his impact loading during running was relatively poor, and an imbalance exists between his left and right sides, particularly affecting his foot and knee. This imbalance may offer an explanation for his recurring injuries.”

From plan to action

Sebert, could you please elaborate on the key areas you focused on during Peter’s preparation?

Sebert: “The four elements we prioritized in Peter’s training were mobility, stability, strength, and technique cues.

Firstly, we started by improving Peter’s mobility through Fascia Release Technique (FRT). By targeting tight connective tissue between and around muscles, we aimed to enhance his overall range of motion and leverage. This helped prevent overuse and inflammation of tendons and joints, such as a runner’s knee that could originate from tight muscles in the pelvis or gluteal region.

Secondly, we worked on general stability, particularly focusing on the hip and ankle. It was crucial to convert the gained mobility into stability to avoid reverting to any dysfunctional patterns. We dedicated efforts to stabilize Peter’s pelvis, allowing better control of his body’s center of gravity during running. Additionally, we emphasized foot stabilization, recognizing its role as the first point of contact with the ground. Correct foot mechanics helped prevent overloading of the ankle, knee, and pelvic joints.

Next, we addressed running-specific strength. Once the foundational exercises were in place, we focused on developing functional strength in three dimensions: vertical, horizontal, and rotational. Running involves constant rotation, which is often overlooked in training. By incorporating contrarotation of the torso, we aimed to create a leverage point in the pelvis for propelling the leg forward. This approach considered the complexity of the running movement, which requires managing upward and downward gravitational forces, generating forward acceleration, and maintaining core stability.

We also provided Peter with running-specific cues, which he can integrate into his training. These cues served as memory aids for his brain, guiding him to engage in the correct movement patterns while running. We used real-time biofeedback from Runeasi to identify the most effective cues for Peter. By gradually incorporating these cues into his running technique, we aimed to enhance his overall performance and efficiency.”

Can you share your experience with the Runeasi running analysis conducted by Sebert? How did it impact your training and preparation for the upcoming race?

Peter: “After the Runeasi running analysis with Sebert, I immediately received some valuable running tips that served as reminders for my upcoming training sessions. Additionally, I was provided with customized muscle exercises tailored to my specific situation. I would perform these exercises weekly under supervision, and they gradually progressed in duration and intensity. Interestingly, during the preparation phase, I wasn’t overly concerned about my injury. However, as the race day approached, I noticed a gradual reduction in knee pain. I arrived at the starting line feeling fit and free from pain, and I had an incredible experience in Iceland.

Considering my status as an amateur athlete and my physical condition three months before the race, my preparation must have been highly efficient. Out of the five running days in Iceland, one was dedicated to a trail marathon, which was the highlight of the week in terms of both experience and physical performance. I felt strong and perfectly in sync with the rugged volcanic trails. It was a magical sports journey, and I felt immensely supported by my guidance at Personal Sportpraktijk. Now, it’s time to start looking forward to the next challenge.”

Case insight provided by: Sebert Penen

Sebert Penen, a renowned performance coach, has over a decade of experience in the domains of cycling and running. He is recognized for his expertise in optimizing athletic performance. As the owner of Personal. Sportpraktijk, Sebert is rapidly expanding his business, with four locations already established in the Mechelen area. His success reflects his dedication and commitment to helping athletes reach their full potential.