New Year New NURVV Training Guide: Week 1

Week 1: Analysing your running form

Our six-week training guide is designed to help you unlock your best running self. In week one, we’re starting with the basics – running form.

Knowing how you run, and where your strengths and weaknesses lie, can help you reduce your risk of injury, tailor your training and, ultimately, run faster, longer and more efficiently.

Week 1 training
This week’s runs:

Complete at least 2 runs using NURVV Run. These should be run at a steady pace. Choose a speed that feels comfortable and that you tend to run at for most of your easy runs.

Log your run by hitting “Run” in the app. You can choose to run outdoors or indoors and the distance you run is up to you.

The benefits:

Logging some steady runs will help you get an idea of your running form and technique and how it changes over time. We’ll be telling you how you can use these metrics to optimise your training over the coming weeks.

Check out the videos below for step-by step guidance on how NURVV can help this week:

3..2..1..RUN

All about you

Head in the game

Get your geek on

Look out for:

Cadence and Step Length

Cadence (how many times your feet hit the ground each minute as your run) and step length (the distance you cover with each step) have a big effect on your running speed.

Knowing your typical cadence and step length, and whether they change on hills or as you tire, can help you understand what role they play on your running pace.

We’ll be looking at this more next week when we work on developing speed.

Footstrike

Looking at Footstrike metrics after your steady runs will show you how your feet land when you run. Some runners land on the heel, others the forefoot, some with a midfoot strike and some vary between each side.

See what’s most common for you.

Pronation

By analysing NURVV Run metrics, you can see how your feet pronate as you run. Pronation is the natural inward rolling motion of the foot that helps absorb shock as you land.

There are three main types of pronation:

• neutral pronation
• over-pronation – when the foot rolls inwards excessively
• under-pronation – where it doesn’t roll in enough

Over- and under-pronation have both been linked to increased injury risk. By looking at your Pronation summary & report, you can check out your own pronation pattern and whether it varies from foot to foot.

This is a useful tool for highlighting injury risks and functional differences between each side of your body. Knowing your pronation style can help you choose the best running shoes for your individual running form, too.

Next week: we’ll be looking at understanding your running pace. Look out for week 2 in your inbox soon.