The Accelerate Performance Centre Drop In Day is open to all!
Saturday 15th October.  10am until 4pm.

The Team from the Accelerate Performance Centre will be available throughout the day. Both coaching and members of the clinical team are offering 20 or so minutes of their time to talk to you and to help point you in the right direction.  There will be no cost involved so what have you got to loose?

• Running Development: Our running coaches, Nancy and Stuart, will be on hand so you can discuss the next step in your training and what that may involve.
• Lower Limb Injuries or Niggles: Come and meet Abbie who can put you on the right path with self help or ideas on who to see if more in-depth support is needed. Achilles Tendonitis and Plantar Fasciitis are common complaints that Abbie can discuss with you.
• Supporting Your Running: Nancy will be here to discuss how you can start with strength training at home, plus the benefits of mobility and running technique development.
• Mental Health: Karen will be taking over the upstairs room to spend time with anyone who would like to know more how she can help with anxiety, or other head space issues. Karen, is also able to help with the challenges and goals you set to help ensure they do not become a ‘pot of pressure’.
• Running Movement Analysis: Stuart, will be on hand with slow-mo video analysis to review your technique. You’ll see how you are moving and also see how you should be moving.   You’ll definitely need your running shoes and kit for this one. Allow up to 30 minutes for this one.

All of this is free and open to all.  It is very much about pointing you in the right direction and giving you some self help ideas. We will also point you in the right direction for you to see the right expert who can really help you, should this be required.
Pre-booked will be given priority, appointments are also available so please get in touch via our Contact Page or by calling 0114 242 2569. Alternatively just drop in…

There are often many reasons to talk to an expert.  So why not?

Our team of experts will be on hand all day.

The APC Team comprises running coaches, including strength and mobility specialties, plus movement and technique. Clinically, podiatrists and physiotherapists can help with injury diagnosis and treatment. With Soft tissue specialists dealing with niggles and injury prevention.

The Team at APC can help keep you moving, improve your running and treat injuries.  No matter your ability or the distances you run, we are here to help.  We can address how you move, how you plan and use your available training time to best effect. From effective mental processes through to your technique, to injury prevention and where needed diagnosis and treatment.

So why not come along and say ‘Hi’!

Running Made Easy: Workshops and Coached Sessions.

In addition the APC coaches will be running (ha, ha!) a new series of workshops that are very much based on the success of Trail School from the BIG Running Weekend.  ‘Running Made Easy’ will run across two parts. This November and then to finish off in January, with each part comprising three sessions. You can book for individual sessions or for both Part 1 and Part 2.
Running Made Easy is suitable for runners at all levels, competitors or those looking for a healthy approach to their running.  The sessions will also closely follow the guidelines from provided by England Athletics LiRF and CiRF qualifications. This makes Running Made Easy ideal for both aspiring and qualified coaches.

Plus, did you know that APC now offers ‘Mindset Coaching and Mental Health’ support?  This is something we are really proud to offer and the feedback received so far has been incredible.

Running technique of even the very best athletes is rarely perfect. Technique for any given person will have the potential to be slightly different on any given day – fatigue affecting co-ordination for example.

That said, for all of us as runners, striving to have the best technique that we can is no bad thing. Injury prevention and increased energy efficiency are the two that always stand out as gains.

Using ‘Running Drills’ will help greatly with the process of making changes to technique. Just by going through each drill in turn you will find that muscles and connective tissues work that little bit harder. This will help to increase your strength and stability.  Now that has to be a good thing.

In the video below Harvey Martin and Jack Crownshaw describe what I believe are the four key running drills to get you started. They form the foundation for more advanced movements and each mimics part of the running gait cycle.  In giving the drills a go do not expect them to be perfect first time. That said, don’t be surprised to discover that at the end of the session you running feels a little different.

The Four ‘Key’ Running Drills
For each drill there are three things to always remember.
1) Stand with an Upright Body Posture – a nice straight back
2) Your arms should move from the shoulder, with your elbows not passing in front of you body.
3) Land underneath your body with an ‘Active Foot’. Yes, to move forward you will be making tiny steps, all be it at a high cadence.

Now have a look at the video from Jack and Harvey…

How Each Drill Fits into the Running Gait Cycle

1. Can – Can. Also called Straight leg kicks, Pull Backs and Chicken Legs.
   A drill that will activate through your glutes into your hamstrings. Into mimics and exaggerates the ‘push phase’, as you extend and push behind you.
2. No 4’s. Also called Foot Tucks and Flamingos in Hot Water.
   This quick up and down movement is again great for your glutes and a stable pelvis. A great mobility drill that aids you pulling your foot through and under your body following the push phase in the gait cycle.
3. High Knees. Also called the Prancing Horse.
   Another quick up and down movement that aids a good knee lift and drive before you prepare to land. The position of the foot is especially important, something we call an ‘Active Foot’.
4. Fast Feet / Mini High Knees. Also called Grumpy Elephants.
   This drill is designed so that it mimics the foots position upon landing – ‘Active’.  It’s fast action really makes you work and landing quickly and underneath yourself remains key.(PS I would like to thank Anna for coming up with alternative ‘Animal’ names for the drills… originally with the juniors in mind, the older among you love the idea too!)

The drills, as Jack explains can be developed and expanded upon. It is all about practice and accepting that change will be gradual.

One to One Running Technique sessions are available from the Accelerate Performance Centre. Having someone take you through the technique of each drill and how this can then help you with your own specific change requirement can be very helpful.

Enjoy!

This article was written by Stuart Hale.
Stu has over 30-years coaching experience and also helps many Yorkshire Running Clubs with Technique and putting together session on behalf of England Athletics.