If you want to continue your membership after the 6 months are up, you don't need to do anything: the membership automatically extends for another 12 months, charged at 9.99€ per year. Should you not wish to extend your membership, all you need to do is cancel it in "My Account" at least 14 days before the 6 months are up. This will result in the Premium membership ending and not being automatically extended after the first 6 months. Members offered a reduced membership fee will be charged the standard 9.99€ fee upon renewal. You will receive regular exclusive Premium offers and information by e-mail. By registering you confirm that you accept the general Terms and conditions. This is an offer by: Keller Sports GmbH - Balanstraße 73 H.24 - 81541 München - Germany.
*Terms of the offer:
If you want to continue your Premium membership after the 12 months are up, you don't need to do anything: the membership automatically extends for another 12 months. Should you not wish to extend your membership, all you need to do is cancel it in "My Account" at least 14 days before the 12 months are up. After the first 12 months you can also end you membership in the same way and at any time. Members offered a reduced membership fee, or with an initial membership of 6 months, will be charged the standard 9.99€ fee upon renewal. You will receive regular exclusive Premium offers and information by e-mail. By registering you confirm that you accept the general Terms and conditions. This is an offer by: Keller Sports GmbH - Balanstraße 73 H.24 - 81541 München - Germany.
TRACK TRAINING: IMPROVE YOUR RUNNING TECHNIQUE, COORDINATION AND STABILISE THE ARCHES OF YOUR FEET
18. NOVEMBER 2014Author: ALICIA SPICKER
Track athletics is one of sport’s “timed disciplines” in which your form will be improved and perfected over many years. Basic human movements like running, jumping and throwing can be performed here. That is reason enough to do the training requirements.
While athletic stadiums for the public are disappearing at an alarming rate, there is a lot of potential for training in stadiums. It’s not just track and field athletes who can use athletics tracks for their competitions and performance, but free time athletes can also effectively use this surface for their training.
In the rest of the blog I will discuss the training properties of athletics tracks.
My experience training on the track
Last summer I passed the athletics exam of my sport degree. The disciplines that I prepared for were hurdles, medicine ball toss, 200m, 400m, shot put, 1000m, high jump and long jump. This meant lots of training on the “track”. Early on, and fully justifiably, me and my classmates received advice from our lecturers to familiarise ourselves with using spikes in training. This was to prevent against the symptoms of overuse (a frequently occurring problem in the periostitis in the tibia).
Track athletes call our shoes spikes, because the sole is equipped with small nails in the forefoot area. The type of surface determines the length of the spikes; 6mm for tartan and around 12mm for clay, so we can get a better grip on the ground.
Spikes are very similar to football studs but we only use metal instead of plastic ;-)
Obviously, you don’t have to use spikes when training on tartan tracks. However, the track is an unusual terrain for many free time runners who are mainly used to soft forest tracks. The track is a useful supplement for athletes and makes the pursuit of new ambitions possible, through interval training for example.
Spikes were primarily not designed to improve your health, but rather optimise performance. Amongst nearly all the running and sprint disciplines, track athletics fundamentally has the most the active foot strike. It enables a continuously forward motion and catapults the athlete down the track. Enormous ground impact forces are in effect here (anyone who wants to delve deeper into the figures can get in touch).
This can subject the athlete’s body to stress through heavy loading (knees, tendons, ligaments, muscles, joints etc.) – depending on body weight, fitness, training experience and the related adjustments to training.
Advantage of training on the track
The main advantage of tartan tracks is the effective imprint with jogging, running and sprinting, based on running events and training. Additionally, interval training can be optimally undertaken on the track, as it’s possible to run exact distances on the track.
The athletics stadium or even just a 400m track are good places for athletes to take part in collective training units, or even to get to know new athletes and friends. Interval training can be really diverse and varying on the track. For example, with a partner you can take turns running in both an inside or outside lane, or you can try and chase down the runner in front of you.
The track is brilliant for improving your running economy and efficiency. For example, you can perfect your straight line running by focusing on the lane lines. The ABC-run can be optimally implemented on the track and can fundamentally improve your running style. It shouldalso be a regular part of your training. This includes ankle work, skipping, high knees, high heel flicks to your behind, as well as impact running, jogging and other specific athletics forms.
In general, coordination running should be around 15 to 25 minutes long and shouldn’t be stopped abruptly, but rather have a 10 to 15 minute cool down. ABC-runs stabilise your feet arches and ankles, if it is completed barefoot on grass. This exercise also trains accuracy and linearity if it is done on a line.
It improves the four phases of sprinting, in terms of legs they are:
The back support phase (high knees, skipping)
The back momentum phase (high heel flicks to your behind)
The front momentum phase (skipping, high knees) and
The front support phase (jogging)
Track training is very strenuous and intensive (interval training).
I recommend running shoes without strong cushioning, so you can feel the imprint on the track and take in the feeling of the tartan.
I really like my Adidas Adizero Tempo 5 for track training. Above all, the CONTINENTAL outer sole has good grip for the track, but this is also included in other models ;-)
The bottom line is: training on tartan tracks is a useful alternative to the habitual running on forest trails. Interval training on the track can clearly lead to performance. From my own experience I find track training to be very intensive and strenuous. Consequently you should also, when possible, do some regenerative exercises. For example: a cool down on grass to relieve your arches, or quickly refresh your legs in a cold body of water.
In addition, you can also do some barefoot running in a sandpit or a beach volleyball court. You will be aware of your toes pulling forward in the sand, and combine this with a soft cool down in the sand.
Caution is required on wet tracks, as your grip decreases so you can easily slip on the bends.
So, get to the track!
Who constantly wants to just feel the ground under your feet?! ;-)
As the first port of call for premium sports products, Keller Sports inspires thousands of customers on a daily basis. Our portfolio includes only innovative, high-quality products discovered all over the world and selectively chosen with the expertise of our Keller Sports Pros.
In the following, we will inform you about the gathering of personal data while using this website. Personal data are all data that can be connected to you personally, such as name, address, e-mail addresses, user behavior.
1. Liable Entity for Data Processing and Point of Contact
(1) Liable pursuant to Art. 4 para. 7 EU General Data Protection Regulation (GDPR) is Keller Sports GmbH, Balanstraße 73 in 81541 Munich
Represented by managing directors Moritz Keller, Jakob Keller and Marcus Trute, cf. our imprint.
(2) If you have questions regarding data protection, reach out to our data protection officer:
via data protection enquiry form: https://www.keller-sports.com/datasecurity/
pursuant to Art. 15 GDPR the right to receive information on your data saved by us, gathered as you visit the website and use the online shop. pursuant to Art. 16 GDPR the right to demand correction of incorrect or completion of your personal data saved by us;
pursuant to Art. 17 GDPR the right to demand deletion of your personal data saved by us, insofar as their processing is not needed to fulfill a legal obligation or to assert, practice, or defend legal claims;
pursuant to Art. 7 para. 3 GDPR the right to at any moment withdraw your previously given consent for data processing from us. This will have as a consequence that henceforth we are no longer allowed to continue processing data based on that consent. The legality of any consent-based processing that took place before the withdrawal of the affected person remains unaffected;
pursuant to Art. 20 GDPR the right to receive your personal data provided to us in a structured, common, and machine-readable format or to request having it sent to a third person in charge;
pursuant to Art. 77 GDPR the right to complain to the responsible data protection supervisory authority if you are of the opinion that by processing the personal data gathered over the course of you visiting our website we violated your right of informal self-determination. Keller Sports GmbH is under the authority of the bayerisches Landesamt für Datenschutzaufsicht (Bavarian State Office for Data Protection Supervision);
in case your personal data gets processed based on legitimate interests pursuant to Art. 6 para. 1 s. 1 lit. f GDPR, the right to pursuant to Art. 21 GDPR appeal the processing of your personal data, insofar as that is justified by the existence of reasons resulting from your special situation or if the appeal is directed against direct advertising. In the latter case, you have a general right of appeal that we will put into effect without special circumstances claimed.
3. Data Security
We put up-to-date technical measures in place in order to ensure data security, especially in order to protect your personal data from risks during data transfer as well as from third parties accessing them. These receive updates to meet the respective current state of the art.
4. Processing of Personal Data
(1) Gathering of Personal Data When Visiting Our Website
1. When using the website for solely informational purposes, meaning if you do not register or share information with us in another way, we only gather personal data transmitted by your browser to our server. If you wish to see our website, we gather the following data necessary for technical reasons in order to display the website and ensure its stability and security (legal basis is Art. 6 para. 1 s. 1 lit. f GDPR)
date and time of request
time zone difference to Greenwich Mean Time (GMT)
content of the request (concrete page)
access status/HTTP status code
respective transmitted data volume
website the request originates from
browser operating system and its interface
language and version of browser software
2. In addition to the previously stated data, cookies will be saved on your computer as you use our website. Cookies are tiny text files that are saved on your hard drive and assigned to your browser. They transmit certain information to the site that placed the cookie (in this case that will be us). Cookies cannot run any programs nor bring viruses to your computer. They serve the purpose of making internet services in general more user-friendly and effective.
You are free to configure your browser settings according to your wishes. However, please note that you might then find yourself unable to use all of this website’s features.
(2) Further Features and Services of Our Website
Apart from a solely informational usage of our website, we offer various services for you to use if interested. For those, you will usually have to share further personal data we will then use to provide the respective service.
CREATE CUSTOMER ACCOUNT
Follow your orders, manage your personal details, set up an address book and much more - create your customer account now.