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Understand Your Run With Runeasi | Future of Fitness | Men’s Health Muscle
Men'sHealth
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03/11/2023
Measure Your Run With RunEasi | Future of Fitness | Men’s Health Muscle
Category
🥇
Sports
Transcript
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00:00
I was dealing with a hamstring injury
00:02
after a lot of running last year, training for the marathon.
00:06
And I feel better now, but that's wild
00:10
that a device that has no context can pick that up
00:14
through, I think I ran for what, like five minutes?
00:18
- Five minutes, yeah.
00:18
- That's pretty cool.
00:20
(upbeat music)
00:22
Hey guys, men's health fitness editor, Brett Williams here,
00:28
and I am ready to get back into running.
00:31
I ran a marathon last year and wound up with an injury
00:34
that I had to rehab for quite a long time afterwards.
00:37
I feel like I'm back at a hundred percent,
00:39
but I'm not exactly sure if I'm ready
00:42
to ramp the mileage back up.
00:44
So I'm gonna connect with our friends at Bespoke Treatments
00:48
to see if they have any tools that can give me the data
00:51
that I need to know that I'm able to perform
00:53
at peak running performance.
00:55
Hey Dan.
00:57
- Hey man, how are you doing?
00:58
- I'm good, thanks for seeing me.
01:00
I have been starting to run after taking some time off.
01:04
I am not exactly sure how I'm feeling
01:07
when I'm out on the road.
01:09
So I just was wondering if you have anything,
01:12
any tools that we could use to get a gauge of my movement
01:17
and maybe find out if there's anything that I need to do
01:20
to improve how I'm feeling while I'm running.
01:22
- Yes, so we do.
01:23
We have something new and it's great.
01:25
It's called Run Easy AI.
01:27
It's a 3D gait analysis that literally fits
01:30
in your palm of your hand.
01:31
The really cool thing about Run Easy AI
01:33
that's different from other gait analysis
01:35
is it measures impact and how your body responds
01:38
to that shock.
01:39
It uses three different parameters,
01:40
which is dynamic stability, symmetry, and impact loading.
01:44
It's gonna put these three together
01:46
and then create a program for you
01:48
or give recommendations on what you should be working on.
01:51
We're gonna basically put this on your lower back,
01:53
on your sacrum, wrap it around, go for a run,
01:55
and then we're gonna measure how your body responds
01:58
to that impact of running.
01:59
- Am I gonna have to get on a treadmill
02:00
because I'm not a huge fan?
02:02
- You can use this on a treadmill
02:04
or you can do a remote session and we could go run outside.
02:07
- Great, I like that.
02:09
Let's go do it.
02:09
- Oh, hell yeah, man.
02:11
There's no prescribed program for Run Easy.
02:14
So just put on the belt, go for your normal run,
02:16
and let Run Easy gather the data it needs
02:19
to help you improve as a runner.
02:20
Dynamic stability measures the side-to-side wobble
02:23
of your hips and provides insight
02:25
into your ability to stabilize your hips while running.
02:28
A poor score can indicate poor hip control,
02:31
which increases the work of your stabilizing muscles.
02:34
This could reduce your running efficiency,
02:36
which is how much energy you consume with each step,
02:39
and increase your risk of overuse injuries.
02:42
Symmetry measures how much difference there is
02:44
between right and left.
02:46
Poor symmetry can be the cause of injury
02:49
and plays a role in running efficiency as well.
02:51
The third parameter is impact loading.
02:56
Impact loading refers to how much
02:58
we load our body while running.
03:00
Impact loading is strongly determined by the capacity
03:03
of the lower limb muscles and how they work together
03:05
to absorb the impact of running.
03:07
Run Easy also gives us data on running cadence,
03:11
which is your strides per minute,
03:13
and ground contact time.
03:15
Ground contact time is the time spent
03:17
while the foot is in contact with the ground,
03:19
from foot strike to stance to toe off
03:23
for each stride while running.
03:24
- All right, here we go.
03:32
Sorry, a little sweaty.
03:33
I felt like I was moving pretty well,
03:36
but you have some numbers there
03:37
that might tell you otherwise,
03:39
but I'm interested to see what Run Easy found for me.
03:43
- Let's check it out.
03:44
So let's go through it a little bit.
03:45
First off, you ran very well.
03:48
- Good.
03:48
- So your dynamic stability, symmetry,
03:50
and impact loading were all great.
03:52
Score is 77%, which is in the green,
03:54
and that's really, really well.
03:56
Okay, so your dynamic stability,
03:58
20.7 on the left, 20.6 on the right.
04:00
There's a little wobble in your hips,
04:01
but you're even side to side, which is great.
04:03
Your impact magnitude, more on your right,
04:05
about 1.6% on the right.
04:08
It's okay, so you're putting a little more
04:09
shock absorbing through that side.
04:11
Your impact duration, same thing, great.
04:14
66 milliseconds to 68 milliseconds.
04:16
That's a 1.5% difference.
04:19
So overall, you're very symmetrical side to side.
04:22
Let's look at your ground contact.
04:24
You spent a little more time on your left side,
04:26
basically four milliseconds more.
04:28
Small, but let's see what else we can find.
04:31
Your cadence was 165, so you're great.
04:33
You're in that 160 to 180.
04:35
If your cadence drops,
04:37
that could be a result of over-striding.
04:39
So the next time we test or throughout your testing,
04:41
if you ever see it drop,
04:42
it could mean you're over-striding.
04:43
Keep that in mind, but right now, great, you're doing great.
04:46
Your flight ratio is almost 40%,
04:48
so you're basically a gazelle.
04:50
So you're doing a great job, man.
04:51
- I try to run as fast as I can, you know?
04:54
- You know, you're doing a great job.
04:55
So let's look a little more at the recommendations
04:57
that Runeasy gives us.
04:59
If you look at the recommendations of Runeasy,
05:01
they detected that there's a higher impact
05:03
on your right leg.
05:04
To support your aerial running style,
05:06
we recommend working on your left versus right,
05:09
strength and balance in your calves, hamstrings, and glutes,
05:13
which are dominant shock-absorbing muscles.
05:15
This outcome can be a protective mechanism
05:18
when injured on your left leg.
05:20
- Which we knew.
05:21
I was dealing with a hamstring injury
05:24
after a lot of running last year, training for the marathon,
05:27
and I feel better now,
05:29
but that's wild that a device that has no context
05:34
can pick that up through,
05:37
I think I ran for what, like five minutes?
05:39
- Five minutes, yeah.
05:40
- That's pretty cool.
05:41
- I love it.
05:42
- So now we have to act on this information, right?
05:44
So because of your history and what this is showing us,
05:48
we should start working on shock-absorbing exercises, right?
05:52
So your body has to understand how to absorb shock better
05:54
to help improve this
05:55
and make you more efficient as a runner, right?
05:57
So you're not wasting energy on other things.
05:59
So the better your running efficiency,
06:01
the more you're using energy correctly,
06:04
and the more efficient and better of a runner you're becoming.
06:06
Let's start working with maybe three exercises
06:09
to add into your routine that are shock-absorbing exercises
06:12
to help build this up on your left side
06:14
so that the next time you test,
06:15
hopefully you're even more symmetrical side to side
06:18
and you're running better.
06:19
- This is just something I would do in the weight room?
06:21
- Yeah, these are three exercises
06:22
that I want you just to start adding into your routine,
06:25
maybe three times a week.
06:26
I want to start and then progress you up.
06:28
So the first exercise that I would recommend for you
06:32
is a squat drop.
06:33
Okay, I think you've performed these before in the past.
06:36
- Yeah.
06:37
- Okay? - Yeah.
06:38
- Squat drops would be a great exercise to start with.
06:41
And then we'll progress that to a little more.
06:44
We'll go into step-offs, like stepping off a box
06:47
and absorbing the shock as we go down.
06:49
And then we'll add one that has shock-absorbing
06:53
and a little more elasticity,
06:55
such as a rear foot elevated split squat jump.
06:57
Really focusing with the step-off as a soft, soft landing
07:02
so your body's understanding that ability
07:04
to absorb that shock as you land.
07:06
Hence, when you're running,
07:07
you're just landing over and over again on the single leg.
07:09
- Gotcha.
07:10
(upbeat music)
07:13
Okay, so we have the data, we have the plan.
07:17
All I have to do is put it into action
07:20
and get my running to as high of a level as it can be.
07:24
- Absolutely, let's execute this, man.
07:25
- Awesome.
07:26
- Absolutely, brother.
07:27
(bell dings)
07:29
[BLANK_AUDIO]
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4:42
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