Step 1: Consultation and instructions
As soon as you sign up, you’ll be directed to fill out a brief questionnaire that details your training and injury history. This is so we can make sure that our recommendations incorporate the type of training you’re looking to do as well as look for the root causes of your injuries.
You’ll also be given detailed instructions on how to film yourself running. We will tell you the angles we need, how close or far from the treadmill you should be, and other pertinent details so you can make recording yourself a snap.
Step 2: Film yourself running
You simply film yourself running on a treadmill. While you can certainly film yourself outside if you do not have a treadmill, running on the treadmill allows the camera and your body to stay in one place, which makes analysis easier.
If you do not have a camera, we can provide you one and will send it through the mail. We do require a $100 deposit for the use of the camera to protect against damage or loss. You’ll receive the $100 deposit back to your account as soon as the camera is returned to us.
Step 3: Upload your video
You’ll simply upload the video to our site (we will send you detailed instructions on how to do so – it’s very easy). We’ll take a quick look at the video to make sure it has all the angles and information we need and let you know when we are ready to begin our analysis. This process will occur in under 24 hours.
Step 4: Running Form Assessment Report
Within 48 hours you’ll receive your detailed report via email, which will include the following:
In this section of the report you will receive a detailed breakdown of your running technique, including your specific strengths and weaknesses and how your body moves through each stage of the running gait cycle.
The four main areas we will cover are: (1) Preparation – what happens just before the foot strikes the ground; (2) Contact – initial contact and drive; (3) Back-swing – when the leg swings behind the body; and (4) Forward swing – when the leg returns and the knee drives forward
Your video footage will be slowed down and reviewed to evaluate how well you compare to ideal running mechanics. Photographs will be extracted from your video to illustrate the observations made.
The action plan – how can I improve my technique?
This is where things get harder. It’s easy enough to point out where potential problems are arising in your technique, but it’s much more difficult to correct those elements through explanation alone. Therefore, we will build you a specific program to address the areas you need to work on. This program will include:
Strength & Coordination – exercises, drills and videos
Based on the assessment of your technique, you’ll receive a tailored program of exercises that can be completed in or out of the gym. Technical notes and video demonstrations on the correct performance of each exercise are provided as part of the service. We also prioritize your improvements and progress so you’re getting the most bang for your time.
You will be given a set of suggested mental cues to help practice activating the correct muscles and movement pattern to begin moving with better technique.
In this section you’ll be given some suggestions on how to modify your current training regime to help you adopt your new technique and refine it over time without succumbing to injury. You’ll also receive a shoe prescription if needed.
Step 5: Follow-up support
You’ll implement our proposed form modifications through strength work, drills, stretching, and mental cues for 3-4 weeks. During this time, you’re welcome to email with any follow-up questions or advice on how to execute any of the workouts or tactics.
After this 3-4 week period, you’re welcome to resubmit a video for analysis to assess progress and re-prioritize any of our initial recommendations. By this time, you’ll already begin to see improvements and on your way to becoming a stronger and more efficient runner.
This is a comprehensive, detailed, and thorough service and it isn’t for everyone. If you just want a few quick tips or don’t have the patience to implement a highly individualized routine, we suggest checking out our blog articles and ebooks.
However, if you’re tired of getting injured or you’re ready to take your training to the next level, we’ve got what it takes to get you there. If you have any questions, please feel free to contact our head coach Jeff Gaudette or head trainer.