Discover functional drills and strength-building techniques to boost your running performance and keep you at your best.
Join the RUNColumbus Race Series and NovaCare, in partnership with OhioHealth, for a free one-hour workshop to boost your preparation for race day! This hands-on session will take place on Sunday, November 10, at 3 p.m. at the NovaCare Select Sports Center of Excellence at 300 Polaris Parkway. Open to runners of all levels, this workshop will offer expert tips and guidance to help you ramp up your performance and get race-ready. All are welcome!
DorsaVi
Participants will also get the chance to explore NovaCare’s cutting-edge technology. DorsaVi, a groundbreaking wearable system, tracks real-time movement and muscle activity during running. It measures key metrics like ground reaction force, cadence, and initial peak acceleration and analyzes symmetry between your right and left sides, providing valuable insights for improving performance.
Drills and Form
We’ll explore essential running drills and a detailed discussion of proper form at midstance to improve efficiency and reduce injury risk. Participants will learn about the significance of initial foot contact, ground reaction force (GRF), and how midstance mechanics—such as drag angle and foot strike—affect performance. Proper form during the midstance phase can help reduce total GRF, minimizing stress on the body. Practical drills like pawing, bounding, and cadence adjustments, supported by a metronome, will be introduced to help decrease anterior knee pain by 5-10%. Additionally, we’ll cover a common training error—progressing mileage too quickly—and strategies to avoid it for safer, more effective training.
Hip Control
This segment will highlight the critical role of hip control in running performance and injury prevention. Functional hip strength and single-leg balance are key to maintaining pelvic stability during each stride. Strengthening the gluteus medius is essential for controlling the hips and preventing pelvic drop, which can lead to inefficiencies and strain. Participants will learn targeted exercises, such as single-leg hip strengthening and balance activities, to improve hip control. We’ll also address a common training mistake—neglecting cross-training—and discuss how incorporating it can reduce the overall load on the body, promoting a more balanced and injury-resistant running routine.
Reserve your spot for November 10. Space is limited.
"*" indicates required fields