In August UP went to the new HOKA flagship store in Xintiandi to give a presentation for runners on how to prepare successfully for upcoming competitions, specifically UTMB, a trail running series with several races held annually in China. 

Physical therapist Amari led the presentation, with the manta, “seek progress, not perfection,” which focused on five key principles:

1. Prevention > Cure: Proactive injury prevention is more effective than treatment after injury occurs.

2. Consistency is Key: Regular, consistent training yields better results than occasional intense efforts.

3. Listen to your body: Understanding and responding to your body’s signals is crucial for longevity in the sport.

4. Recovery matters: Recovery is equally as important as training for a performance environment.

5. Personalized solutions: Every athlete is unique and requires customized approaches to training and recovery.

Over the course of the workshop, common injuries for trail runners, were discussed, such as ankle sprains, achilles tendinitis, ITB syndrome, shin splints, and more. Along with showcasing the nature of the injury – how it can happen – there was also science-backed support provided to show how one can treat the respective injury, such as joint and tissue maintenance and of course, rehabilitation and functional training.

Once the presentation was finished, a 30-minute session was arranged for participants to learn techniques they can use to strengthen weak muscles, as well as prevent injury and release muscle tightness.

The new HOKA center features a state-of-the-art facility where over the course of 1.5 hours, runners are able to do a running assessment, determine their hip strength, explosive power, VO2Max testing and more. There facility is ideal for those looking to find areas of improvement to meet their running goals. For example, if a runner tends to shuffle more or lead with a long stride, the lab can offer guidance on types of exercises to do to help improve their form. The VO2Max test is also a powerful tool that can allow runners to know where they can push and make progress. Once the test is complete, each individual is given a written assessment, which also gives them a score of how they compare to others in their respective age groups. 

For runners who are adamant about setting goals and looking for ways to improve, arranging a running assessment and afterwards, visiting UP, can be an ideal way to take the data received and work with a certified professional to make gains. Finding weak areas in the body (for example a weak hip) and showing that to a physical therapist, can allow them to give you exercises that support your training plan to prevent injury, while also allowing one to get the desired mileage in per week.

Physical therapy is an important tool for all runners – whether beginners to those who are regular runners, both for road races [enter marathon link], as well as trail. Take 蒙光富 for example – a champion trail runner and UTMB participant – he has been visiting UP regularly to prevent injury and continue to find room for improvement in his performance:

To learn even more about preparing for a big race, check out this article we wrote here: At UP we are constantly finding ways to help improve performance for our athletes, with tools like the Ultra-G (anti-gravity treadmill), performance testing, fascial release, and more!

For more information on how to book an appointment with HOKA Lab or at UP simply scan the QR below: