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

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

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

What benefits does it have over the technique?

Improving the technique will always generate a greater performance thanks to the increase of the resistance and / or the speed, as well as the precision in the execution. Additionally, improving the technique will always reduce osteoarticular wear, discomfort and the risk of injury.

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

The automatic effects of Power Instep on the reactivity of the foot and on the arms are very beneficial and occur naturally, also in race training or even in game 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-heel" problems, when they run with Power Instep at medium or high paces, go to ground support.

Runners with weak foot “set up” (dorsiflexion) also experience more intense set up when running with Power Instep.

Applied to dolls, Power Instep helps improve arm movement, a fundamental and often overlooked aspect of the career technique.

During 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 tongues where we have seen that only 50 grams can be used, which already has its effect in long series and shootings.

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 charge 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 for limiting use. Powerinstep has nothing to do with anklets but it does have a lot to do with “swimming blades”. 

It improves the technique in a natural way and at the same time demands more effort ... The triathletes know that they must use them between an 20% and an 40%, and alternating sections with and without shovels. This is the same.

Applications for Triathlon

Power Instep applications are multiple and all interesting:

- Race on foot:

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

- T2: 

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

 

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 (CHANGES OF RHYTHM) 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 higher 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 higher rate - 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 the power and mechanical efficiency in a natural and progressive way.
• When performing a higher anaerobic work, they should not be used during the entire shoot or long run. It is necessary to recover in a continuous race and to facilitate the transfers so that the musculature adapts progressively to avoid getting to the discomfort
• Greater awareness and improvement of entry of half foot avoiding the entry of heel when running
• Very easy to use thanks to the belt that makes it easy to transport 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 running stroke
• Helps to work the reactivity of the foot improving our technique
• We recommend using it in career technique exercises as well
• Improvement of the stride when running

 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 at the time of running, increase our strength 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.

Definitely should start to be a regular tool in 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.