Learning the Positions

It is vitally important that every user know how to properly use the POWER RUNNER. The following information will help make your POWER RUNNER workouts as safe and effective as possible.

The first step is to learn how to use the machine with one leg, while standing outside of the unit. This is called the “ground-based” position.

• First, stand to the side of the machine. Then strap your inside foot securely into the pedal. The toe strap is a safety feature and also will allow greater use of the leg through the recoil stage of the sprint
• Once the foot is in place, position your same side shoulder firmly against the shoulder pad.
• Your outside, ground-based foot should be positioned parallel with, or slightly behind the foot in the pedal.
• The lower back should never be arched! Core stability is vital! You are now ready for your workout.
• When doing the single-leg press, a steady, smooth range of motion should be used, ensuring a complete extension of the lever arm.
• Repeat this same procedure for the opposite leg.

The “ground-based” position should be mastered before learning more advanced positions, and is used throughout all workouts, except for the Power Endurance training program.

The second step is to learn how to use the machine in the “full-body” position.

• Step inside the machine, with both feet placed on the ground behind the pedals.
• Carefully reach down and secure your first foot into the pedal, then stand upright with your full body weight on the pedal. Once your balance is gained, step into the second pedal and secure the strap.
• Once both feet are strapped in, stand upright again to gain your balance, then bend at the knees into a squatting position as you grasp the handles and firmly position your shoulders against the shoulder pads.
• Press both legs back, fully extending the legs. Then roll the hips down and lock them into full extension.
• You are now ready for your workout. Begin slowly and then Increase your speed as you gain confidence and a #8220;feel” of the machine.

The “full-body” position can be used in all workouts, except for the Max Strength training program.

For single and alternate-leg presses, remember to use a steady, smooth range of motion, ensuring a complete extension of the lever arm. To help prevent injury, do not lock the knees when fully extended. Be sure you pause between reps.

For double-leg presses, simply press both legs back at the same time. When both legs are back, tense the abdominals and roll the hips down while maintaining tension. This will help protect your lower back.

Climbing should consist of a slow, controlled, alternating leg motion with little or no pause between each extension of the lever arm.

Finally, the athlete should learn to run in the machine. When starting to run, ensure that the feet are strapped securely into the pedals and that the hips stay rolled down. Start smooth and slow. The athlete may stand in the machine while resting between sets.

When exiting from the “full-body” position, lower one set of weights on the back of the machine and remove your foot from the pedal, then repeat for the second leg. Do not bang the lever arms against the rubber stops. Always operate the machine smoothly and under control. Be sure to maintain core stability as you exit the machine!

There are two fundamental foot-positions to be used with the POWER RUNNER: the dorsi-flexion position (toes-up), and planter-flexion position (toes-down).

• In the dorsi-flexion position, the athlete will primarily incorporate their glutes, hips and hamstrings.
• In the plantar-flexion position, the athlete will primarily incorporate the quadriceps.