Elevate Your Performance
Unlock Your Distance Running Potential
At MAD Physiotherapy, we specialize in optimizing your running efficiency and enhancing sports performance through targeted intervention methods.
Personalized Interventions
Our tailored assessment and interventions are designed to meet your unique running needs, ensuring optimal results.
Expert Guidance
Benefit from the expertise of our highly trained physiotherapists to improve your performance.
Cutting-Edge Techniques
Utilize the latest advancements in sports science to enhance your running efficiency.
Maximize Running Efficiency
The Science of Speed
Enhancing running efficiency is crucial for athletes aiming to improve their performance. By focusing on specific training methods, such as strength and conditioning, plyometrics, and neuromuscular drills, runners can significantly reduce ground contact time and increase force application. These techniques not only boost speed but also minimize the risk of injury, allowing for sustained athletic growth.
Key Concepts for Enhanced Performance
Tendon Elasticity
Enhancing tendon elasticity, particularly in the Achilles and plantar fascia, allows for better energy return and stride efficiency.
Leg Spring Stiffness
Developing leg spring stiffness helps minimize energy loss during ground contact, contributing to a more powerful stride.
Running Technique
Running form is the foundation of efficiency and injury prevention. Small changes in biomechanics can lead to significant improvements over time.
Plyometric Training
Incorporating plyometric exercises like pogo jumps and hurdle hops can improve explosive strength and running economy.
Strength & Power
Engaging in strength and power training, including loaded squats and hip thrusts, enhances force application and overall performance.
Optimising Running Form
Posture
Maintain an upright, relaxed posture. Avoid excessive forward lean from the waist; instead, lean slightly from the ankles.
Arm Swing
Drive from the shoulders, keeping elbows at approximately 90 degrees. Arms should swing front to back (not across the body).
Footstrike
A midfoot or full foot strike close to your centre of mass can reduce braking forces. Avoid overstriding, where the foot lands too far ahead.
Enhancing Leg Elasticity & Stiffness
Understand Tendon Elasticity
Focus on exercises that enhance the natural spring-like quality of your tendons, particularly the Achilles and plantar fascia, to improve energy return with each step.
Incorporate Plyometric Drills
Engage in activities like pogo jumps, bounding, and hurdle hops to boost leg stiffness and elasticity, ensuring efficient energy transfer during runs.
Progress Gradually
Start with low-intensity exercises and gradually increase volume and intensity to prevent overload injuries while building strength and elasticity.
Training Program Components
Form Drills
2–3x/week
Incorporate after warm-up or during easy days to refine technique.
Calf Strength
2x/week
Combine seated and standing variations to enhance lower leg power.
Plyometrics
1–2x/week
Perform when fresh, starting with low volume to build explosive power.
Injury Prevention
Ongoing
Incorporate stretching and mobility exercises to reduce injury risk.
Strength Training
2x/week
Focus on compound lifts and single-leg stability for overall strength.
Running Progression
Ongoing
Include strides, tempo runs, long runs, and intervals to enhance endurance.
Recovery and Adaptation
As needed
Ensure adequate rest and recovery to allow tissues to adapt and prevent injuries.
Nutrition and Hydration
Daily
Ensure a balanced diet and proper hydration to support training demands.
Tracking Metrics
Ongoing
Use GPS watches or wearables to monitor cadence, GCT, and stride length.
Equipment Check
Regularly
Ensure running gear, especially shoes are in good condition to prevent discomfort and injuries. The aim should be to rotation shoes regularly and replace after 600-800km of use.
Unlock Your Athletic Potential
Ready to elevate your performance and recovery? Book an appointment with our expert team at MAD Physiotherapy for tailored training and rehabilitation plans. Let us help you achieve your goals with precision and care.