Running isn’t just about high mileage; it’s about smart, sustainable training. Whether you’re preparing for a race, focusing on speed work, or recovering from intense sessions, the LEVER system can help you optimize your performance. While many associate body weight support systems with injury recovery, these tools are equally valuable for improving cadence, form, and speed—helping runners reach new levels of efficiency and performance.
Why the LEVER System Isn’t Just for Injured Runners
Body weight support systems, like the LEVER, provide runners with a controlled environment to experiment with lighter loads, focusing on biomechanics and optimizing training stress. Even if you’re not injured, here’s how reducing impact with the LEVER system can elevate your running game:
- Improved Recovery: Use the LEVER for recovery runs to minimize stress on muscles and joints while maintaining aerobic conditioning.
- Enhanced Speed Work: Practice intervals or tempo sessions with reduced body weight to safely push pace limits.
- Cadence and Form Training: Work on maintaining a higher cadence and optimal running form without the strain of full body weight.
Training Examples with the LEVER System
1. Recovery Runs Made Smarter
- Goal: Promote recovery and minimize injury risk.
-
Session Example:
- Duration: 30–40 minutes
- Intensity: Easy effort at 85% body weight
- Focus: Maintain a steady cadence and focus on light, efficient strides.
- Benefit: Flushes out soreness while protecting muscles and joints.
2. Speed Work Without the Strain
- Goal: Safely increase speed and neuromuscular efficiency.
-
Session Example:
- 8 x 400m intervals at 90% body weight with 90 seconds rest in between.
- Benefit: Push your pace and work on turnover without overloading your legs.
3. Cadence and Form Drills
- Goal: Develop a smoother, more efficient stride.
-
Session Example:
- Warm-up: 10 minutes at 85–90% body weight.
- Main Set:
- 4 x 1-minute drills focusing on quick, light steps (180 steps per minute cadence target).
- Jog recovery in between.
- Cool-down: 10 minutes at 85% body weight.
- Benefit: Train your body to adapt to an optimal cadence with reduced fatigue.
4. Long Run Simulation
- Goal: Reduce cumulative fatigue during long runs.
-
Session Example:
- Split the session: 10 miles at normal body weight, followed by 4–5 miles at 85% body weight.
- Benefit: Extend mileage safely, preparing for race-day distances.
The Science: Reduced Weight = Reduced Injury Risk
Scientific studies have demonstrated the benefits of reducing body weight during running:
- Impact Forces: A 10–15% reduction in body weight can decrease impact forces on joints by up to 25%, according to a study published in the Journal of Orthopaedic & Sports Physical Therapy. This reduction significantly lowers the risk of overuse injuries like stress fractures and tendonitis.
- Improved Biomechanics: Research from the Journal of Applied Biomechanics shows that lighter loads improve stride efficiency and reduce asymmetries in running form.
- Recovery Benefits: A study in Sports Medicine found that body weight support systems allow runners to maintain training intensity without accumulating excessive fatigue, critical for avoiding injuries during high training volumes.
Tips for Getting the Most Out of the LEVER System
- Start Small: Begin with short sessions and a moderate weight reduction to familiarize yourself with the system.
- Mix It Up: Integrate LEVER sessions into your training plan 1–2 times per week for recovery runs, form drills, or speed work.
- Listen to Your Body: Adjust the intensity and weight support based on how you feel, ensuring that you’re challenging yourself without overdoing it.
The LEVER system isn’t just a tool for injury recovery—it’s a game-changer for runners at any stage of training. By incorporating body weight support into your sessions, you can improve running form, safely increase speed, and reduce the strain of recovery runs. Backed by science and practical application, the LEVER system empowers runners to train smarter and achieve their goals while minimizing injury risks.
