Run and Swim Form Analysis: the New “Movement” of 2023

author : Team BT
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formable™ offers biomechanically customized training by elite coaches to help athletes maximize performance and reduce injury.

The start of each year brings new and exciting prospects for athletes of all abilities. Whether it's signing up for your A race, shaving a few seconds off of your 5k or simply spending more time in the pool, it’s good to have something to keep you moving.

As endurance athletes, we submit to sports that are all about maintaining strong efforts for long periods of time. The primary focus has been to build the strongest engine possible through aerobic endurance.

But what if we could increase performance not just with a bigger engine, but by creating a more efficient vehicle? Suddenly the same step covers more ground, the same stroke pushes more water and the same level of effort produces a greater output. This is where form analysis and customized training comes into play.

A quick online search or scroll through social media will yield endless recommendations for different form adjustments, drills, training plans and best practices. But these general guidelines are missing one key component…you. And to the untrained eye, it’s nearly impossible to notice these subtle inefficiencies in movement.

This is where formable™ comes into play, the first dedicated marketplace that connects athletes with coaching experts specifically for run and swim form analyses.

A session with one of formable™’s expert coaches offers an extensive review of an athlete's movements from all angles. Let’s say you book a session with pro swimmer and coach Stefano Razeto. After the review of your videos in the pool, he will assess various macro and micro movements of your body and prescribe customized training augmentations to help improve any inefficient movements.

Proven by Science, Supported on the Biggest Stages

Form analysis is by no means a new concept or offering. For decades, coaches have performed visual assessments of their athletes. At the elite and professional level, this occurs quite regularly. Patrick Sang, coach to the world record holder and GOAT of the marathon distance, Eliud Kipchoge, has been known to assess Kipchoge’s form every day and adjust training on the spot based on what he sees.

This personalized approach does not only apply to the top, athletes of all abilities will garner valuable insights into how their body currently moves—also known as biomechanics—and how it can move more efficiently. Increasing performance is a major benefit, as is reducing injury and increasing sustainability in our sports.

“Since swimming and running require repetitive movements, overuse injuries can occur if those movements are done incorrectly,” says formable™ coach and pro triathlete Lisa Becharas, MS. “Sometimes, even the most subtle change can make a huge difference. The key is identifying and addressing issues now so you can continue to improve and perform long-term.”

According to research, by studying how the human body moves, we can identify ways to remove stress and pressure from the bones, joints, muscles and ligaments. This results in improved athletic performance and reduced rates of injuries. The science supports the methodology.

The Proof is in the Pudding

What may seem like a small or insignificant detail can translate into greater output over longer distances. One of formable™’s athletes, Carley Gross, is a competitive age group triathlete who qualified for the 2022 World Championships 70.3 in St. George. Carley consistently performed well on the bike and run, but her swim was her weakest link. She sought the guidance of formable™ coach and former swim pro Markus Marthaler to help her identify areas for improvement. Following a comprehensive swim analysis, Coach Markus identified two key areas that would yield positive results if corrected.

The first was a high elbow catch. She dropped her elbow on the initiation of her catch, causing her to slide her hand and forearm through the water instead of creating a vertical surface to push water back.

Secondly, she held her breath too long and had an inconsistent exhale underwater. This caused her to force a full breath out after her fifth or sixth stroke disrupting form and restricting a full exhale.

During their session, Coach Markus showcased Carley’s current catch form showing her actual footage using real time markup software to demonstrate visual queues of what was happening. He then prescribed a series of drills for Carley to incorporate into her regular training program leading up to the World Championship.

Her efforts paid off, because Carley reported that, “My swim at Ironman 70.3 World's was on average 3s/100m faster! I was stuck in a 1:38 pace for forever during most of my races this year, including my race on the World Championship course in 2021. But I finally beat that at St. George with a 1:35 pace, and PR'ed my swim!”

Training That's Truly Customized to You

It’s time to think outside the box, beyond pace, power and heart rate. Biomechanics is how you will make big gains through incremental changes to your run or swim form.

formable™ believes the benefits of form based training should be easily accessible and affordable to athletes of all levels. Whether you are an avid, elite, coached competitor, or simply looking to take your sport more seriously, the guidance offered through an analysis will fit right into your existing training. formable™ coaches will prescribe drills, training protocols and corrective measures tailored specifically to the athlete’s body and fitness goals.

An analysis is long term investment into the longevity of the athlete’s endurance sports career and preservation of their body. The basic CORE analysis offering starts at $100, the cost of a new pair of running shoes. Beginner Triathlete readers will receive a 10 percent discount using promo code BT10.

Book yourself a run or swim form analysis today:


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date: February 14, 2023

Team BT