Training articles

We analyze Powerinstep, weights to improve our running technique for triathlon

The Power Instep is an innovative system of mobile weights that are put on the instep that is revolutionizing workouts

El Powerinstep he is an innovator mobile weight system that are put on the instep that is revolutionizing workouts.

Has some surprising effects on running technique with many possibilities of application in its use.

What benefits does it have over the technique?

We analyze Powerinstep, weights to improve our running technique for triathlon

Improving technique will always generate greater performance thanks to increased resistance and / or speed, as well as precision in execution. Additionally, improving technique will always reduce osteo-articular wear, discomfort and risk of injury.

When the technical execution is incorrect, the simple placement of Power Instep can automatically modify the technique.

The automatic effects of Power Instep on the reactivity of the foot and on the stroke are very beneficial and occur naturally, also in running training or even in training training. These effects are maintained when the weights are removed (transfer effect) and can be progressively adopted until the definitive adoption of the new technique.

Examples

Runners with “heel” problems, when they run with Power Instep at medium or high rates, go to the floor support.

Runners with weakness in the “arming” of the foot (back flexion) also experience more intense arming when running with Power Instep.

Applied to the wrists, Power Instep helps improve stroking, a fundamental, and often neglected, aspect of running technique.

For the last 6 weeks we have been using this “Power Instep” instep weight system, and then we want to explain our feelings

Initial recommendations:

We recommend using them with sneakers that have elastic laces and ultra-thin tabs where we have seen that only 50 grams can be used, which already has its effect in long series and filming.

The use of more than 50 grams can only be used with normal running shoes (with normal laces and normal tongue). If you train with normal shoes, you have to know what level of load to use.

For this we leave you a video of the installation protocol

What guidelines must be followed to use them?

You have to follow some very easy guidelines to limit the use. Powerinstep has nothing to do with anklets but it does have a lot to do with "swimming paddles".

It improves the technique naturally and at the same time requires more effort ... Triathletes know that they must use them between 20% and 40%, and alternating stretches with and without paddles. This is the same.

Triathlon Applications

We analyze Powerinstep, weights to improve our running technique for triathlon

The applications of Power Instep are multiple and all interesting:

- Foot race:

We have detected that it can be used for various activities that are related to running on foot such as walking, jogging, running, fartleks, interval training, sprinting, slopes, multi-jumps, core and many more-

- T2:

Power Instep can help develop adaptive capacity and speed in cycling to running.

We analyze Powerinstep, weights to improve our running technique for triathlon

The test :

After familiarizing ourselves with its use, we have focused on the continuous race to carry out the test. For this we have followed the following protocol:

TEST FARTLEK (RATE CHANGES) 5 KM -

  • 1 km with weights on the insteps at a comfortable pace - install the weights on the belt in 4 seconds and continue
  • 1 km without weights on the insteps (with weights on the belt) at a faster pace
  • 1 km without weights on the insteps (with weights on the belt) at a comfortable pace - install the weights on the insteps in 4 seconds and continue–
  • 1 km with weights on the insteps at a faster pace - install the weights on the belt in 4 seconds and continue
  • 1 km without weights on the insteps (with weights on the belt) at a comfortable pace

TEST RODAGE (AT CONSTANT RHYTHM) 7,5 KM -

  • 1,5 km without weights on the insteps (with weights on the belt) - install the weights on the insteps in 4 seconds and continue
  • 1,5 km with weights on the insteps - install the weights on the belt in 4 seconds and continue
  • 1,5 km without weights on the insteps (with weights on the belt) - install the weights on the insteps in 4 seconds and continue
  • 1,5 km with weights on the insteps - install the weights on the belt in 4 seconds and continue
  • 1,5 km without weights on the insteps (with weights on the belt)

The effects that we have noticed after 6 weeks:

  • Improvement of power and mechanical efficiency in a natural and progressive way.
  • When performing superior anaerobic work, they should not be used during the entire shooting session or long run. It is necessary to recover in a continuous race and facilitate transfers so that the muscles adapt progressively to avoid reaching discomfort
  • Increased awareness and improved mid-foot entry by preventing heel entry when running
  • Very easy to use thanks to the belt that makes it easy to carry when you do not have to wear them installed in the shoes.
  • The times we have carried the weights in our hands makes us more aware and efficient in the arm stroke when running.
  • It helps to work the reactivity of the foot improving our technique
  • We recommend using it in running technique exercises too
  • Improvement of the stride when running

We analyze Powerinstep, weights to improve our running technique for triathlon
We analyze Powerinstep, weights to improve our running technique for triathlon

Conclusion:

We recommend the use of “Powerinstep” weights in race training since it is an element that will undoubtedly help us improve whatever our level.

It will help us improve technique, correct biomechanical failures, improve our body awareness when running, increase our resistance and strength without injury

Besides being a very easy to use element, "Powerinstep" has a web page ( https://www.powerinstep.com/es/home ) where you will find all kinds of information about it, manuals, training and all kinds of recommendations for its use.

It should definitely start to be a regular tool for both athletes and triathletes in their workouts

Powerinstep can also be used by coaches to correct technical errors in specific exercises as it is an excellent external medium that helps athletes of all disciplines gain greater gestural awareness.

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