With the introduction of the TrueForm Runner in recent years to a variety of fitness competitions including the CrossFit Games; it’s becoming increasingly important for athletes to learn how to use the device. The most important part of using the TrueForm Runner is getting used to its unique design and operation. This starts with learning how to warm-up on the TrueForm Runner.
Let’s start taking a look at how the TrueForm Runner functions, which is unlike your typical treadmill. A typical treadmill operates by using a motor inside of the device to spin the belt you run on at a consistent pace. A TrueForm Runner operates without the use a motor inside. The curved design of the TrueForm Runner and the lack of a motor means you set the pace and speed by simply running on it as one normally would run outside. It’s design also punishes and force corrects you for running with improper form.
In the video above, a representative from the company took some of our sponsored athletes through a running warm-up protocol for the TrueForm Runner. Here’s a breakdown of how you should structure your warm up using the equipment:
A great way to warm up for training sessions using the TrueForm Runner is with the assistance of a heart rate monitor and knowledge of what your individual Maximum Aerobic Function Heart Rate is.
Heart rate training in the warm-up with the monitor helps the athletes visually connect with how each of the minutes feel, which will inevitably help the athlete pace future workouts using the TrueForm runner.
Here is a formula you can use to find it.
180 – Age + ( +/- 5 Lifestyle Factors)* = Maximum Aerobic Function Heart Rate (MAF)
*Add 5 if you feel fresh and well rested. Subtract 5 if you feel any pain, nagging pains, or excessive soreness.*
With the heart rate monitor attached and awareness of what your Maximum Aerobic Function Heart Rate is take your heart rate up towards that number over the course of the next few minutes. Ideally you should be taking your heart rate up by 10 every minute for four minutes. In addition, you are attempting to hold that number for the duration of the minute.
Example: 25 Year Old Crossfit Athlete with no soreness or pain.
180 – 25 + 5 = 165 MAF
Starting from 60% of MAF Increase Heart Rate by 10 Every Minute for Four Minutes
This athlete would start the warm-up session by walking and slowly build up to their Maximum Aerobic function Heart Rate by 10 every minute for four minutes.
To summarize, the best way to prepare for using the TrueForm for competitive situations or even training is by properly warming up on it, learning how to run on it properly, and getting a feel for your Maximum Aerobic Function Heart Rate.
Stay tuned for more information on how to use the TrueForm in training sessions and even some common mistakes to avoid when using the TrueForm Runner.
CrossFit® is a registered trademark of CrossFit, Inc. OPEX Fitness’s uses of the CrossFit® mark are not endorsed by nor approved by CrossFit, Inc., and OPEX Fitness is in no way affiliated with nor endorsed by CrossFit, Inc.