The SIMPLE Early Warning System For Runners
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- čas přidán 2. 08. 2024
- Training for runners over 50: coachparry.com/lunv-Faster-Be...
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Discover how the standing stalk test can predict your running performance and injury risk as you age. In this video, we'll explore the importance of balance for runners over 50, show you how to measure your stalk stand score and explain why it matters. Learn practical tips to improve your balance and reduce your injury risk, ensuring you stay strong and independent for years to come.
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We'd love to know what your number is. Let us know your time in the comments below...
I'd love to know where your numbers come from?
58yrs old, 90seconds on right foot, 78seconds on left foot . I do a lot of surfing and skateboarding which I think help. I even mess about on a slack line. Working on balance is a key component to a healthy life, not just running. Too many seniors get badly hurt by falling hard from loss of balance and muscle strength.
Some middle ground between eyes open and closed is doing it with your eyes open, whilst moving your head from side to side. Improving your time like this should improve yout time with your eyes closed.
Yup. Or make a running motion with your arms and free leg.
Eyes closed - i can manage circa 15 sec, eyes open - over 2 mins !
I am a 61 years old male. With closed eyes, the average of the first 10 test results on the left leg was 20 seconds, on the right leg 25 seconds. Individual test results are all over in the 6 to 62 seconds interval.
I did the tests in pairs - the left leg test first then immediately the right leg. I repeated these pairs of tests in 10 different occasions later. The correlation in these left then right leg test results is very strong, 0.78.
LOL, less than 10 seconds, no wonder I'm injury prone. I can do it forever with my eyes open, but as soon as I close them I lose balance.
@@mountainstream8351me three!
Fantastic concepts! Thanks for your content! Greetings from Argentina!
66 and stopped after 2 minutes. Going to reach 100 years🙂
Nope, less than 10 seconds, 63 years old, been running since 5 years old, never had an injury that put me out for more than 3 weeks.
I was definitely not born a stork... lol I have a lot of work to do, I appreciate all the tips!!
I liked this very much. Eyes open I could do 2+ minutes, eyes closed 25 seconds. You didn't say whether eyes should be open or closed. And it would be fun seeing you do the test.
1:22 he says to close your eyes.
Eyes closed, I fall over immediately! Eyes open, I last 10 seconds on the left leg and only 3 on my right… I think something might be wrong with me!
1 day after intervals i was do only 17 sec, 2 days after (after some exercises in home) - 60 sec.
I'm 72 and can stand for ages on one leg looking out of window at sea and watching birds, but close eyes - no way
So what can we do about it if we have a low score?
I managed 3 seconds standing on left leg. And I've known it has somewhat poor stability for a good while (probably the reason of limited dorsiflexion and ankle pain), but ironically it supports really well in judo, much easier to balance on it while throwing an 80 kg guy with the other foot straight in the air than on the right foot.
After some minutes of trying I realized not deliberately standing tall and instead relaxing the joints thinking of being anchored to the floor through the foot allowed for a minute. Especially if you let your hip drop slightly and let your foot drop the weight against the knee, suddenly you're a strong support beam instead of a flimsy flagpole.
Also what about jumping on the support foot? The foot on the knee didn't come off and the hands didn't come off the hips, but at times I found the centre of mass tilting so much that the foot wasn't enough and did a couple of hops.
Do eyes have to be closed? It makes a big difference open or closed eyes.
Yes, 1:23
It makes a huge difference, especially as you get older. For me at 67, it is the difference between several minutes and several seconds.
@@gordonv.cormack3216I’m the same age and my experience is identical. Eyes closed and I crash and burn within a few seconds 😆
My approach is to get good at holding the pose eyes open first, then start closing my eyes and work on that next.
The stork test test power, proprioception and stability so the results can vary between barefeet and in shoes and between shoe types. If you have a supportive shoe it may mitigate your barefeet stability issues. Results can vary so I assume that the gold standard for reaching a minimum of 20 seconds and preferably 40 or more is doing it barefeet.
Can't do more than 0:05 with eyes closed, managed 1:34 with them open
Eyes open easily over a minute. Eyes closed 20 seconds keeping the pose, up to a minute if I use my arms.
“When you do the stork stand, think of a flamingo”
-Coach Parry 2024
What part of the body is messed up if one fails so easily with eyes closed? Ears??
Could be ears (vestibular system), tendon organs, muscle spindles, nerves, brain. But they're not necessarily dysfunctional, it can just be a case of needing to strengthen the integration of the whole system with and without eyes. Balance is highly trainable, so I wouldn't be discouraged if you only managed a couple of seconds.
eyes closed 30s on the right leg and 11s on the left :P
Overpronation runners will have more difficulty to have a high score.
Do we need to test both legs ? What happens if one is considerable better then the other in this stance ?
Do balance exercises for both legs, but emphasize the one that needs it most.
I'm doomed 😵
A handy exercise is to stand on one leg whilst you clean your teeth. Right leg one day, left the next. It is tricky but with patience it comes together. To upgrade, try it with your eyes closed too.
Tried it and dripped toothpaste on my shirt
Don’t do this on the ground, do it on a ball. Active balance is better for ankle strength which is the culprit
It's better to put your foot above or below the knee. You shouldn't put that kind of pressure on the side of your very important joint that is not supposed to move in that direction (every good yoga instructor will tell you that, since this is basically tree pose)
This is problematic for a couple of reasons. The good old causations vs correlation. A good Stork stand can be indicative that a certain runner has good proprioception and supporting musculature and vise versa. Although increasing your Stork stand time can be good strength work training Stork stand for the sake of it isn't the most effective way of preventing injury and increasing longevity.