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10 Week Guide To Running Better

If you have just taken up running, or are getting back to running after a long break, all the advice about running can sometimes seem dizzying and confusing!

Worry not! We have worked with some awesome coaches as well as sports medicine specialists to bring a you a simple, 10-week guide that will break down the complexity of running for you, and keep things simple and sensible. With your Stridalyzer and this 10-week guide, you’d be able to get, literally, up and running and at the same time have fun and avoid injuries.

And – once you have gone through it – Let us know your feedback on this 10-week running plan!

Stridalyzer 10 Week Guide

Stridalyzer 10 Week Guide

Get Ready For The Big Marathons Of This Season

Marathoners running.

Marathoners running.

 

Berlin Marathon

Race Day: 24 September

http://www.bmw-berlin-marathon.com/en/

Having begun in the year 1974, Berlin Marathon is a big running event held annually in Berlin, Germany, on the last weekend of September. It is one of the most popular races in the world, and saw 46,950 entrants in 2016. The most marathon world records for men and women have been set here, where the surface is even and temperatures are mild.

Chicago Marathon

Race Day: 8 October

https://www.chicagomarathon.com/

The Chicago Marathon is one of the six World Marathon Majors, and is held annually in Chicago, Illinois. Chicago Marathon, earlier known as Mayor Daley Marathon was first held in 1977 and is now the fourth-largest race by number of finishers worldwide. Since 2008 the race has been sponsored by Bank of America, and is officially known as the Bank of America Chicago Marathon.

Dublin Marathon

Race Day: 27 October

http://sseairtricitydublinmarathon.ie/

The Dublin Marathon is an an annual full marathon (26.2 mile/ 42.2 km) event, held not the last Sunday of October (earlier, it was on the last Monday). The race was founded in 1980. Runners participating in the Dublin Marathon run a largely flat, scenic course through Dublin’s City Centre. The Dublin marathon is associated to a series of 4 other races in the calendar year. These races include, The Irish Runner 5 mile, The Frank Duffy 10 mile, Final 10k and the Dublin half Marathon.

New York City Marathon

Race Day: 5 November

http://www.tcsnycmarathon.org/

The New York City Marathon started in the year 1970 and is the largest marathon in the world, with over 51,000 finishers in 2016 and almost 100,000 applicants for 2017! The first race was run entirely in Central Park, but the course now loops through the five boroughs of New York City, with streets lined with spectators and entertainment.

Osaka Marathon

Race Day: 26 November

http://www.osaka-marathon.com/index_en.html

Osaka Marathon is an annual event held in Osaka, Japan in October. Aside from running the classic 26.2 mile distance, there is also a challenge run of 5.46 mile distance. The first race took place in 2011, which saw 27161 entrants and 26175 finishers.

Trainers, meet your new best friend!

Stridalyzer Trainer's Tool

Stridalyzer Trainer’s Tool

As a trainer or a coach, you know how important it is to assign appropriate training plans to trainees (customized to their individual needs), and then monitor and adapt that training plan over time.

With Stridalyzer’s Trainer’s Toolkits:

  • You can create Training Plans online, and assign to your trainees.
  • You can Monitor the progress of your athlete from anywhere.
  • Go into the details of your Trainee’s performance, in great detail with every relevant parameter available for you to look into!
  • Our Intelligent recommendation engine also highlights potential areas of improvements or risks of injuries, so that you can focus on those areas.
  • Generate and send a 1-page report to your trainee with their current performance analysis, your assessment, and areas to focus on in future.
  • The changes are automatically pushed to your trainee’s Stridalyzer App, and you get notified as and when the trainee completes the plan (or not).

Check out the details of how to use Training Plan tools to deliver the best, personally customized training using Stridalyzer Trainer’s Toolkit. Learn more.

Trainer’s Toolkit Guide:

https://drive.google.com/file/d/0B78N_GPy7pqxNnVHalR2dkJySDQ/view?usp=sharing

Expert Connect report:

https://drive.google.com/file/d/0B3a2qjWHhacCRWV5VlRhWDB4anc/view?usp=sharing

Stridalyzer Offer

Enter our monthly giveaway to win Stridalyzer products every month. Yes, you can participate EVERY. MONTH. All you need to do is, Like us on Facebook, Follow us on Twitter or Subscribe to our Newsletter to be automatically entered into the giveaway, and win prizes! Head to http://www.retisense.com/ to learn more. 

Monthly Giveaway

Monthly Giveaway

How Important Is Strength Training?

Photo Credit: Pixabay

Photo Credit: Pixabay

As a Trainer, you know that to become an efficient runner, just running isn’t going to be enough. Strength training is one of the most important things. These four running specific strength training exercises by Runners World will help your trainee become a stronger, faster, more complete runner.

  1. Bodyweight Squats
  2. Single-Leg Deadlifts
  3. Core Workout
  4. Single-Leg Squats

You can assign and monitor your trainee’s running and progress via Stridalyzer Training Plan. It helps you assess how well your trainee is following your assigned plan, and lets you make changes as and when you need! Want to know more? Click here: http://www.retisense.com/trainers-doctors/

Post-Run Recovery Tips

Photo Credits: www.fitnessviking.com

Distance runners tend to push their bodies to the edge of their ability and then wait for them to heal and recover. That’s what training is. It’s hard, but worth it. However, recovery may not always be easy. Below are some tips that will surely make it a better process:

a. Hydrate, hydrate, hydrate! After workout, begin by hydrating within the first 10-15 minutes of stopping.

b. Keep a post workout snack ready. Something like yogurt and granola, banana and peanut butter bagel with orange juice. Aim for a 4 to 1 ratio of carbohydrates to protein.

c. Stretch after your workout, it is a MUST. The stretching should ideally begin within 30 minutes of finishing your workout, and should last at least 10 minutes.

d. Ice bath. As miserable as it sounds, you will realise the pain was totally worth it, afterward.

e. Eat a balanced meal at least an hour or plus before your workout.

Did you know? Stridalyzer’s 5-star rating helps you determine whether your client is regressing towards another injury! Learn more about Stridalyzer will help your clients: http://www.retisense.com/trainers-doctors/

Running After A Break

Runner

It’s happened to the best of us. You start running, you’re on fire and running is all you can think of. After each run, you feel unstoppable, and you can’t wait until tomorrow, so you can do it all again. And then, WHAM! Suddenly, something stops you right in your tracks; You get hurt, busy or tired. You’re not running anymore. Getting back in the groove is one of the hardest things to do, we know the feeling. Here are some tips to get you back on your feet:

  1. Start with something easy
  2. Get a running partner
  3. Set small, achievable goals
  4. Remember how good running made you feel
  5. Schedule it, as part of your daily routine
  6. Take a one-month challenge
  7. Do it for yourself, not for anything or anyone else

Stridalyzer’s proprietary rating system called the “5-Star System” is great way to keep track of your running; this intelligent sensing system not only tracks your activity but also guides you on how to ramp it up, full with audio-visual alerts on potential injuries. Learn more: http://www.retisense.com/whats-new/

Training For A Marathon: Do’s And Don’ts

Photo Credits: Pixabay

You have been training hard for your marathon and it’s just around the corner. And, if it’s your first, you’re most definitely nervous and stressed out. Fret not, we’ve put together some do’s and don’ts, that might help you be better prepared for the marathon.a gel, and relax.  The low points pass if you let yourself get by them.

S.No Do’s Don’ts

1

Land on the midsole of your foot. This allows your muscles to catch the weight of your body in flight, reducing the effects of impact on the joints and bones. Don’t use long strides; it is inefficient and an energy drain

2

Take short, effective strides; less motion through the joint means less wear and tear and improved efficiency during your runs. Don’t wear shoes that are too comfortable. If your support is coming from your shoes, then the muscles designed to support the framework of the foot will eventually fail to do their job, making the foot weaker and your body more prone to injury.

3

Work up to running farther & faster. Build your run one block, or one minute at a time. Interval training can work wonders for this. Don’t get stuck on the odometer. Running three, five or even 26 miles doesn’t really tell you if there is any progress in your run. Instead, track the amount of time that you’re running and monitor your intensity using a heart rate monitor.

4

Rest your body whenever needed. Skipping a single training run or cutting a workout short isn’t going to keep you from finishing the race, but it may help keep you injury free. Don’t forget that marathon training is long and hard.  Watch running movies, run with training groups, or do anything else that keeps you motivated during a training lull.

5

Do get in all your long runs. It’s important.  Whether it’s your first race or your fifteenth, getting in the long miles builds confidence, trains your legs, and prepares your body. Don’t panic when you hit a low point.  Take a few deep breaths, down a gel, and relax.  The low points pass if you let yourself get by them.

More information here: http://www.active.com/running/articles/10-do-s-and-don-ts-for-better-runs

Your Awesome Insole + Our Awesome Tech = Double Awesome!

Are you a custom-insole maker who’d go that extra mile to make your clients happy? If yes, then read on.

We, the creators of Stridalyzer smart insoles, want to give the best to our customers. And, while we know our technology is awesome, we also know your insoles are great for your customers! So, how about if we could get OUR tech into YOUR insoles

Stridalyzer’s cutting-edge technology will perfectly fit into any pair of insoles. Perfect for not just runners, but physiotherapists, coaches, and pretty much anything that involves physical activity, our technology can be bought separately to offer your clients a little more.

Learn about partnerships with Stridalyzer:

https://www.dropbox.com/s/shehl3vg5f45w6b/Custom%20Insole%20Partnership.pdf?dl=0

buy-marathon-s1

Bid Adieu To Knee Pain

Photo Credits: Flickr

Undoubtedly, Runner’s knee aka patellofemoral pain syndrome (PFPS), is one of the most common running injuries, that can hamper your training. The pain associated with runner’s knee is located under, slightly above or below the kneecap. It generally worsens when athletes run uphill, downhill or up and down stairs. The knee may sometimes swell, too.
Did you know that Stridalyzer’s running form analysis shows how prone you are to Runner’s Knee? You can review it regularly to ensure you can take steps to avoid the injury in the first place. In the event that you couldn’t avoid it, here are some quick tips to help you deal with it:

1. Rest your knee as much as possible. Avoid activities that make the pain worse.

2. Ice your frequently knee to ease pain and swelling.

3. Use an elastic bandage or patellar straps to wrap your knee and give it extra support.

4. Elevate your leg on a pillow when you’re sitting or lying down.

5. Take NSAIDs, like ibuprofen or naproxen to fight inflammation. But, only use them occasionally, unless your doctor says otherwise.

6. Stretch and do some strengthening exercises, especially for your quadriceps muscles.

Learn more about the causes and treatment for Runner’s Knee: http://www.webmd.com/pain-management/knee-pain/runners-knee#1

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