correct your running form say goodbye to injuries secret gear for beginner runners
Preface
If you often watch sports games, you will notice that live broadcasts frequently display various player statistics, such as shooting, assists, steals, and turnovers in basketball; shots, shots on target, passes, and pass success rates in soccer. These statistics are standards for measuring whether a player or team is excellent. From this perspective, data is very important for athletes. By analyzing data, athletes can identify their shortcomings and conduct targeted training to improve their weaknesses and enhance their competitive level.
With the development of technology, especially the advancement of IoT technology in recent years, sensing chips have become more widespread and affordable. Sensors can be seen everywhere in sports, such as smart soccer balls and training shoes, badminton racket sensors, and tennis racket sensors. The data recorded by these sensors can help athletes analyze and correct errors, improve technical details, and ultimately enhance their overall skill level.
Codoon Running Elf
For running, big data is not unattainable or mysterious. The running data recorded by commonly used mobile apps and sports watches are a form of big data. Besides common data such as distance, time, and pace, there are sensors that monitor running posture. The Codoon Running Elf is such a sensor. It has a built-in six-axis sensor that can track the wearer's running posture and accurately identify nine running posture data points (forefoot landing, full-foot landing, heel landing, foot eversion angle, step frequency to pace ratio, ground contact to flight ratio, landing impact force, ground contact time, flight time). If improper running posture is detected during running, the AI coach can provide real-time voice guidance to correct and adjust posture, preventing injuries caused by incorrect movements.
On July 12, Codoon launched the Codoon Running Elf on JD crowdfunding. It is a running equipment designed to correct running posture and prevent injuries. It is a sensor that can be attached to running shoes and can identify nine running data points with real-time voice guidance from a real coach.
The Running Elf is small and lightweight, weighing only 10g. It has a built-in 80mAh lithium battery that can last for one month on a single charge and is IP67 waterproof, so there's no need to worry about rain.
The front of the Running Elf has an indicator light with red, green, and blue displays, and the back has charging contacts.
The light turns red when charging, blue when connecting, and green when working.
The Running Elf has a teardrop shape, resembling an eye, which fits well with the term 'elf'.
The Running Elf is attached to the shoelaces using a clip. If your running shoes don't have laces, you won't be able to use it.
Running Elf Video Experience
This is a video I made. Most of the functions of the Codoon Running Elf need to be completed in the Codoon app, where you can bind the Running Elf, record data, and view data.
Running Elf Data Interpretation
The Running Elf connects to the Codoon app via Bluetooth. You can add the equipment in the Codoon app. If you have multiple Codoon smart devices, such as Codoon smart running shoes, you can only choose one. In the exercise interface, you can see the icon of the Codoon Elf in the upper right corner. During exercise, you will hear reminders from the AI voice coach of the Codoon Elf, all recorded by real coaches. The humorous and witty reminders make it feel like a coach is supervising your run. When you stop to walk, it will prompt you to start running; when your stride is too large, it will prompt you to reduce your stride; it will also occasionally encourage and praise you. I suggest watching the video above, where I have summarized some of the voice content.
After the run, the Codoon Elf will give a comprehensive score for your running posture. The higher the score, the better your running technique and the lower the risk of injury. The nine data points also have evaluation standards, and you can click to enter the details page for related information.
The Codoon app provides explanations of the principles, correction methods, and corresponding correction courses on its data analysis page. Runners can adjust and change according to their own conditions.
Case Analysis of Running Posture Adjustment
How can you adjust your running posture through data analysis?
This was my first time using the Codoon Elf. I was especially surprised when I got a score of 65. I thought that after running for so many years, with a full marathon PB of 324 and no major injuries, my running technique shouldn't be too bad. I didn't expect to score only 65, which is considered 'poor'.
This time I ran 6km with an average pace of 4 minutes and 48 seconds, which is relatively fast compared to my usual training. The Codoon Running Elf detected that my 'step frequency to pace ratio,' 'landing impact force,' and 'ground contact time' deviated from the standard values. At a pace of 4 minutes and 48 seconds, my step frequency was only 172, indicating that my stride was large and prone to injury, meaning I should reduce my stride and increase my step frequency. The landing impact force is determined by running speed and cushioning technique. My landing impact force was high, partly because I was running fast and partly because my cushioning technique was poor. To maintain speed, I can only improve my cushioning technique, such as enhancing lower limb strength or changing to running shoes with better cushioning technology to reduce the impact on my body. My ground contact time was slightly longer than my flight time, resulting in a ground contact to flight ratio greater than 1. The excellent standard is a ground contact to flight ratio less than 1. In other words, the longer the flight time, the better, like a dragonfly touching the water, with ground contact being just a momentary push. The way to reduce ground contact time is to increase step frequency, improve lower limb strength and Achilles tendon elasticity, and use forefoot landing technique.
So, to improve my running posture score, my next steps are to improve step frequency and stride, ground contact time, and landing impact force. Lower limb strength cannot be built in a day, so I will start by changing my running shoes.
This time, I ran 5km with another pair of running shoes that are not focused on cushioning to shorten ground contact time.
From the data, compared to the previous score of 65, this time I scored 68, a slight improvement, mainly in the ground contact time. My ground contact to flight ratio was 0.5, reaching the excellent standard. The other two data points did not improve because my pace was still relatively fast, and I couldn't control my stride and step frequency well. The landing impact force couldn't be changed because I was running fast.
This time I ran a half marathon, and my running posture score was 74, reaching the average standard. The overall speed was slow, but the landing impact force was normal. My stride was still large, and the ground contact to flight ratio was high.
Combining the data from these three runs, it can be seen that 'stride and step frequency' and 'landing impact force' have a significant impact on the running posture score. Reducing speed appropriately and decreasing landing impact force can improve the running posture score. This is consistent with the principle that 'running fast is prone to injury.' Therefore, to run fast and achieve a high score, you need to improve various abilities comprehensively, not just adjust running posture but also enhance leg strength. The data from the Running Elf can help runners measure their running ability, identify weaknesses, and conduct targeted training.
On the Running Elf page, you can see all the recorded running posture score curves, which visually show training results. You can also view all the data recorded by the Running Elf, making it convenient for runners to trace back.
Case Analysis of Injury Prevention
During running, if a coach is always there to remind you to pay attention to your running posture and adjust your step frequency and stride, it will definitely improve training effectiveness. Otherwise, relying only on post-run data analysis and self-adjustment during running may lead to neglect due to inertia or habitual thinking.
The AI coach of the Codoon Running Elf can provide real-time voice guidance to correct and adjust running posture, preventing injuries caused by incorrect movements.
'The Codoon Elf detected that your foot eversion angle is too large, indicating flat feet. It is recommended to try landing...
'Your stride is too large. Pay attention to appropriately increasing step frequency to reduce stride.'
'Great! The foot eversion situation has improved. Keep it up.'
...
After using it several times, I especially like the voice coach function. It not only reminds but also supervises. When I stop to walk for a while, it will remind me, 'You have rested for a while, start running now.' The cute female voice is irresistible (revealing my otaku nature).
Other Functions of the Running Elf
The Running Elf supports treadmill recording, intelligently recognizing running status and recording exercise data. It can store data for up to 7 days, which can be synchronized to the phone later.
The Running Elf also supports cycling mode. When recording cycling with the Codoon app, the Running Elf automatically enters cycling mode and displays real-time cycling cadence data.
PS: Due to personal reasons, I did not test the treadmill and cycling modes in-depth. The above data is from the official source.
Summary
The Codoon Running Elf is a running posture monitoring sensor used to monitor running posture, correct running posture, and prevent injuries. For casual runners, it may seem unnecessary, but for novice runners, especially those who want to run marathons, understanding their running posture through data and learning the correct running posture is very necessary. This can greatly prevent accidental injuries and maintain running enthusiasm. In addition, the Running Elf can also provide professional help to runners who pursue performance, such as how to ensure running fast while also achieving a high score.
Finally, I recommend using headphones during running. The AI voice coach will definitely surprise you.