Common Mistakes on the TrueForm Runner - YouTube

We're just going to introduce you all to the TrueForm Runners.

The first thing we want to start with our common mistakes that we see on the TrueForm Runner and common corrections.

The elements of running that we always want to protect and always want to look for in our clients:

where's their position head-to-toe, can they be tall and hold that height

while their legs are cycling underneath them? The first things that we want to

start with on the TrueForm is how do we see somebody operate while walking.

Can they hold themselves upright walking? Guys, right here on the flat part

you can stand and it won't move, so stand with your arms at your hips.

It's the safe zone for people. Just like acceleration is important in moving forward,

deceleration is also very important in controlling ourselves to a stop.

I don't like having athletes or clients jump off. I like them to

control themselves to that point for a complete stop.

That little element of deceleration can help a lot of people especially when they're first

getting to use the TrueForm. I want you guys to get tall.

One of the easy ways we get people tall is hands overhead.

While your hands are overhead, contract your belly. Without losing that contraction,

lower your arms. Without losing that contraction, start to walk forward.

Common mistakes when people are trying to get their balance of coordination,

they look down at their feet. I don't care how pretty the person's feet are,

they don't get to look at their feet. It's going to take people about two to three minutes of walking

if they're just beginner skill level to get a nice walking rhythm down.

Once they show you the consistency of a nice rhythmic walk,

have them increase their cadence - steps per minute. Cadence is something

you'll see during the portion of balance and coordination; it starts out very slow.

They're trying to stay balanced and upright.

Once they show that they can stay upright,

increase the cadence to see if they can get that rhythm.

Once you show me that you can add position and cadence together, I want to start picking

on some of the fine tune things like let's be more quiet.

keep your rhythm, keep your position, but quiet your feet.

So your ears are one of your best coaches.

If you're quiet, it's a good thing.

Typically absorbing your impact in a more efficient way than if you're pounding or slapping.

All right guys go to your safe zone, slow down.

Just that little bit of deceleration for a lot of people

will make them buckle at the waste. Before you tell somebody to slow

down, if they're a beginner, make sure you prepare them for the deceleration.

We're gonna go into a slow jog.

I want you two to start jogging in place straight up straight down.

Even though you two are in the part of the deck that is flat, what's happening to the belt?

It's just moving a little bit right? That tells us that this belt

is gonna move by placing force straight down. It's a little tricky especially for beginners.

One of the common mistakes is their eyes tell them "oh there's the

front the front of the treadmill, I need to reach it and then push back."

We just proved that with downward force you move the belt.

The same is true for running on the ground. That is something that you'll

probably see most often in beginners and even elites is over striding.

If you see somebody over striding - if you were to take a picture or a video of them -

you're always going to see the chest going towards the bar.

You want it to happen and walking first. Tell them "hey touch your hips to that bar."

They try to drive those hips towards that bar. They can look down, but their head stays neutral.

I'm not looking down. Hips to the bar, and that stays

true when they go into the run. As you continue to slow jog, start coming

forward on the belt very slowly. Now, let's speed up your cadence.

That's also one of the most common mistakes initially.

Because it's a new platform, a new environment, it's very easy to go too fast too soon.

One of the ways we can govern this is by breathing.

In a skill-building session like this, you two should be able to breathe slowly through your nose,

and it should be relaxed breathing so if it's not relaxed slow yourself down.

On the TrueForm, what happens when you start to lengthen your stride and increase your speed is that

it requires more energy for you to stay upright.

As you come forward on this platform on the deck, it takes more and

more energy for you to not bend at the waste. As soon as you two start to feel

fatigue right here (core) and you start to feel that the treadmill is pulling you down,

stop, and control yourself; you're safe .

Start with a walk...

At some point walking gets awkward. When you walk to a point where it's too fast,

you're like "I should just be running." Get to that point, go ahead

and speed your walk up. I want you to start doing higher knees,

putting more force into that belt. It's okay to hear the feet now.

Breathing in through the nose for most people is going to recruit lower abdominals.

Inhale. You can definitely offload more co2

expelling through the mouth, so that's typically where we start people.

A lot of people, especially beginners, on the TrueForm, because it takes more

energy to run on the TrueForm than it takes to run on the ground,

you're pushing 65 to 70 pounds of rubber. A lot of people if they get going too fast

too soon on the treadmill they're just all over the place with the breathing

because this requires more energy from them. The last thing you want to do on a TrueForm is

get on it and go to your last gear right away.

I'd recommend in practice strategize when this is in mixed modal work, get on it,

come to the front, start relaxed. Let your body get it going. You're gonna work

with people that just using their body and receiving verbal cues

aren't gonna make the changes you want. They're gonna continue to

struggle with the balance and coordination, so one of the easiest tools

to use is a light kettlebell and the dowel. What we'll do with that is that

overhead movement where we're trying to get them to stay tall.

Overhead carry...once that arm fatigues, they switch. okay go ahead and start your walk.

Tense up that belly.

Prior to utilizing the weighted cue,

we'll do a very light weight. You're going to do overhead.

You would just have them go through a minute or two of this, retest from the

walk to run progression. If it's still not there,

put a weighted load over their head.

I love using video analysis.

It's an easy tool for you all to use with each other clients.

I recommend side, side, front, and back. The most common thing you're looking for from the

side angles is that they're just not over striding.

any questions yes thank you