Vibration Training for Long Distance Runners
October 30, 2007 by Site Administrator
Filed under Experiences
NOTE: The following is a testimonial from a reader. As it is anecdotal, results cannot be verified. Most testimonials can be construed as thinly veiled advertisements. So, because of this, reference to the actual machine used has been removed.
You are left to draw your own conclusions.
Greg Writes:
I returned to long distance running nine years ago and quickly found that being forty and after years of not training I wasnt as fast as I wanted to be. Lots of time spent training plus occasionally using weights to build up strength improved my times and Ive taken part in around 20 half-marathons, one marathon, some 10km and 5km events and fun runs with good results. Ive also done some New Zealand Masters events on track at shorter distances achieving gold and silver medals for age group at shorter distances.
I work long hours on shift-work so finding time for running is always a problem and I have not been able to train with a club. I enjoy running and so I run cross training is not part of my thinking even though I am constantly told it is beneficial. I use weights only when I cant find an excuse not to. Im not a gym member.
The Testing of an Suggestion:
In October, 2006 I ran the Adidas Auckland Half-Marathon (NZ), a challenging course with hills and turns including the Auckland Harbor Bridge, placing 11th in age group with a time of just over 96 mins. This year I wanted to improve my result but I knew that as usual I would be hampered by time restraints plus Im a year older and each year brings slower results unless seriously countered by effort. So I started weekly and sometimes twice weekly sessions with a WBV machine. Very quickly I build up muscle strength throughout my legs and vastly improved core strength and balance. I built up some extra size in my quads and I was not happy about this at all as I believed it would slow me down as endurance runners tend to have lean body size. I thought I was wasting my money! Then I ran a mid winter half-marathon in July and was surprised at my stamina. This run included 1km of beach plus a hill climb and I was not slowed at all. I had a month off then started back into training for this years Auckland Half-Marathon (October 28).
Static Poses Only
I was still not convinced that Vibration Training was going to help me. I like to just run! Everything seemed to get in the way of training. Rain, rain and more rain, too heavy to run in. Work shifts that entailed more nights than days and family needs. It was suggested I return to using the WBV machine as an experiment. I was to follow the regular program with some additional time spent on squat poses. All poses were to be static. I was not allowed to do anything dynamic at all no movement on the machines, which seemed to me to go against other exercise ideas Id read about. Positions had to be held perfectly and I would be watched over. I didnt have a lot to lose as I wasnt likely to do well with the small amount of run training I was doing so I followed the WBV program, usually twice weekly over the past two months.
I was skeptical but after a few weeks I felt stronger on my day-shift lunchtime short runs and I started saying It was from the specific Vibration Training. I only managed two long (30km) runs on days off. I didnt do any weights at all. I would have usually done another 8 long runs of over 16km before a major event.
Small Improvements
I started todays half-marathon confident of finishing and feeling quite strong but tired from work and concerned I wouldnt do well.
Well, I didnt win the race. Im not that good, BUT, I got into the top 10 in my age group, finishing 9th out of almost 200 in my age group and 278th of around 6000 overall. Ive been trying to achieve this for years! I finished nearly 2 minutes faster than last years Auckland Marathon. One or two minutes doesnt sound like much but runners struggle to improve small amounts of time. A very important factor is that I was able to keep up a constant pace throughout the event without tiring and finish injury free.
I recommend carefully planned Vibration Training to endurance athletes. Theres no doubt in my mind that its been the factor that helped me especially as I havent been able to put in the normally needed training time.
Greg was on a specially built level 5 unit just prior to the race ( which is why he gained mass ) . But I believe a level 3 unit would give very similar results as the timers all go to 3 mins and my primary target for him was endurance.
well that just took away the point of not stating what machine was used so it wouldnt look like marketing aye Lloyd
MickeyB…
You are getting the “article” and “blogs” confused. I did not write the article , if I did it would be far more specific. If people think my comment was “just” marketing and my interest is not pure science , then I am sure they will tell me.
I was never going to let any cheap manufacturors use that article to shift bad product , you should know that, and since the whole world can not come to my studio in Auckland to use the test unit, I would say it does no harm to point out the fact it was mine.
Llyod, please explain “level 5″ and Level 3″ and 3 minutes. I use a Hypergravity home unit and use your suggested static poses; for 1 minute, high amplitude, 45 Hz.
How should I progress?
Sorry the Hypergravity does not have the level 3 or 5 functions. The 3 mins is just a timer that goes for 3 mins flat.
45Hz High ? It would seem you are about at the limit of the machines abilities. Taking it down to 40hz for a bit will shock your muscles into better results. You can also start doing 2 min push-ups to nail yourself.
Very hard but very rewarding.
I think it’s important to add that Greg used a high quality (steel platform) lineal wbv machine. Just saying wbv machine like the article says gives too much credence to any type of machine which might be misleading.
Also he used the basic regular program that is available online for everyone. The difference being increased time in the supersquat position which has to be worked up to – It’s just not possible for most people to jump on a machine and do 3 minutes, neither is it advisable.
http://www.vibrationtraining.net/2007/03/what-does-a-wbv-program-look-like
I also took part in last Sunday’s running events. I withdrew from the 1/2 marathon as I was too likely to re-injury. I did the 1/4 marathon (10.55km) in a great personal best time and placed well in age group. My training was just 4 runs of less than 10km in past 11 weeks, recovering from injury and flu.
The benefit I get most now from wbv is stamina (plus continued core balance as I am prone to left side weakness). The best thing is that I completed the event injury free. Personal stubbornness was why I took part despite advice from two fitness professionals not to.
Like Greg I believe that the money spent and time and effort doing wbv is paying off in great performance and personal fitness and strength. MikeyB, brand isn’t important to testimonials because people can’t necessarily get to the brand anyway BUT the quality of the machine and the program and also the competency of the Instructor to ensure your safety and correct use of the machine is really important to get desired results.
MikeyB said: “well that just took away the point of not stating what machine was used so it wouldnt look like marketing aye Lloyd.”
This piece was always going to be slightly farcical. Try and keep the discussion to the merits of WBV for endurance training – rather than how good one particular brand/model is.
Lloyd and Di, I never said you wre putting this up as a advertising campaign. But you might as well have heft in the word Vibra-Train and “Bullet” for example in the testimonial.
By replacing the name of the machine and just saying that it was a quality steel unit was great so it would not be said as advertising, but as soon as Lloyd posted you have to be bloody retarded to not know that Greg has obviously done his training at Vibra-train on their machines and with Lloyd as his trainer.
If you wanted people to not see it as any advertising then you shouldnt have given away the type of machine and the studio where he trained so early in the piece (ie 1st post)
But I am glad to see these testimonials as they can only be good for the industry
Reply: It’s not advertising for a brand. I don’t work for Lloyd or own one his brand studios (although I’d like to). I wrote the article so my bias probably shows but I wrote what Greg told me to. We are all biased one way or another – for or against wbv as a whole, for or against a type of machine (pivotal v lineal), for or against various brands or types of brand. Lloyd did not see the article until it was first posted. He says above that if he’d written it is would have been more specific.
I’m not advertising Vibra-Train as such but I’m advocating vibration training as a valid form of resistance training for middle distance and long distance running. The machine I was using was at a high spec and the program I used concentrated on building up strength with extra emphasis on leg muscle groups. I was concerned when I built up extra muscle mass I thought this was to the detriment of speed but instead I ran even paced and actually had a negative split instead of tiring 3/4 through race as usual. I was able to run slightly below my LT level thoughout and I believe my LT level actually had increased.
I was very skeptical of vibration training all year so I am surprised at how much strength I have when I run the day after doing hard vibration training. The blend of (mostly short distance and few long) run training times and vibration training that I did didn’t cause a blow-out of my weight but kept it even and slightly below usual weight even though I did build up muscle strength and some muscle mass which is important for my type of sport, Unlike being an AllBlack.
Just reading what Greg wrote. He said he meant to say he wanted to build muscle strength not mass, which is important to his sport. He did build some mass, not lots but enough to worry him until he found that the strength benefit gained outweighed the extra size and he didn’t put on weight.
Lloyd
Could you please explain required force and maybe what the more recognised machines are capable of in this regard.
Thanks
The term “Required Force” is a generic term I use to describe how much energy the person needs to exert to stay in a given position on one of my platforms.
It is actually a 9 part equation dumbed down to 1 digit so it becomes understandable to my trainers and customers.
My standard units start at a 2 and some are made as a 3 .
This is my approx scale for available pro units on their top setting .
Vibro-Gym and Hypergravity = 2
Fit-Vibe = 1.5
PowerPlate = 1
Smaller home units I have tried reach about 0.3 at most.
Note: I have not mentioned any pivotal units as they would use a completely different scale.
Thanks Lloyd that clears up another thing.
A lady I work with, she’s in her mid fifties, is a gym fanatic and does lots of running has hurt her back recently. A physio told her during treating her that she had a frozen joint in the lower back area. Don’t know what that means but the area she refers to seems the same area where I’ve had a pinched sciatic nerve on the odd occasion when I’ve slept badly and woken up with that sort of pain. He didn’t seem to be able to help her so she went for massage with a tough Swedish lady who also mentioned “frozen joint” She has helped a little but the problem seems to be hanging around. I said that maybe a stretching session on the HG might help and she said “first ask that man in New Zealand you speak to) I’ve spoken so often about wbv and you guys in the office that I think they know you all better than I do”
At least I’ve at last managed to persuade her and remotely her friend to give the power plate studio they went to for a session a complete miss. Btw, the owner wasn’t there and the receptionist told them to go and try it and see how they liked it. Even though I had given her a “bullet session” on my machine which amazed her and a print out of the bullet exercises and explained about the dangers of improper training they went ahead and did gym type non static exercises without supervision on the power plate because “We’ve been training for years and we know what to do” This incidentally was a few beeks before she hurt her back.
As you may gather they are each stubborn and together they are a brick wall.
So Lloyd (”that man in New Zealand”)the question is “Can we work a minor miracle on the HG for the frozen joint or just leave it for the physio to sort out?”
I’m hoping we can because that more than anything would serve to give wbv more credence and make her next visit to a non power plate studio more informed.
Thanks
Keith, When I started doing wbv in January I had been seeing a physio and osteopath for 9 months, after a fall. I had inflamed, swollen piriformis muscle and sciatic nerve with referred pain down my left leg. After a few weeks I had improved 75% at least. From low grade to serious continual pain I had no pain some of the time but sitting in car and at computer brought it back. After 6 months I was pain free and I stay that way mostly. I’ve just done 1/4 marathon race in personal best time with no back pain afterwards. I can say that I am 99% better. I have some, very few, days that I feel discomfort in my left side for no obvious reason and I head straight to the VT studio for relief.
I used a machine with side handlebars to take some of my weight and vibrations through my arms. I can’t advise your friend – Lloyd will.
Di, good to hear, so it seems one can exercise the condition away?
I actually e-mailed HG the other day to enquire about their Vibration rail accessory for my machine and was told that the rails were quite heavy and my pro model unfortunately did not have big enough motors. This as you can imagine was very disappointing as I was not made aware of this when buying the machine.
I think Lloyd mentioned he used them in his training regime for upper body, which is what made me ask, as previously I thought it was just for those with handicaps, in wheelchairs etc.
So unfortunately do not have access to rails and my pecs and lats will just have to atrophy further
I can exercise my piriformis and glutes problem away.
Lloyd will be the one who will advise you though.
Side rails have been essential for me although now I do almost all positions on a different machine without side handlebars. When I re-injured my knee, again I used the sidebars to take some of my vibration force weight. I also do upperbody exercises using the side handlebars. I’m surprised that all brands don’t have then as an option or machine model. I guess I’ll be accused of advertising but I’m not. I just can’t imagine a studio without the choices I have been able to have – not choices though as I have to use the machine I am told to use, depending on my physical condition (healthy or injury)
I’ve mentioned to Lloyd some time ago to consider doing a short wbv exercise video with voice over as it would be so much more like being in a studio with a real instructor.
I’m sure it would make the top 20 and I for one and a lot of others I’m sure would be definite buyers.
Come on Di use your influence. You could end up as a video star
Ha hahahahaha
ooh not with me in it. I do not look the part unless you want one of a craggy old lady LOL
But Lloyd has plenty of beautiful chicks who come into his studio who I’m sure would agree to star in a video especially if the Instructor is a good looker.
Actually your idea is a good one. It could show several people of differing ages and be quite an encouragement in showing how to get into the various positions. But no movie can replace an excellent Instructor and I fear a video could be used even in a studio instead of proper instruction. It’s too easy to pop on the DVD and try to exercise while watching it – too dangerous I think. At least with a poster you have to really study the position before attempting it.
Di,every time we train at home we check the poster and read the instructions before starting even though we are used to the exercises now. I for one have always taken risks and tried new and different things but with wbv, I promise you, it’s been straight down the line “bullet exercises and nothing else.
The same with the video, view each exercise before starting and not while on the machine.
SA is not up to scratch with wbv except for maybe a few that Lloyd has communicated with and more people will be buying these machines as the concept gains in popularity. So I’m thinking for home and not studio use even though I’m sure some lazy studio owners might eventually get their paws on it. That in itself come to think of it would actually not be too bad because then at least the right poses would be introduced into those studios?
Visual dynamic demonstration will be more powerful than just the poster although that in itself has been a godsend for those of us wishing to do things in what we deem the proper manner…… and now that you mention those beautiful chicks…. do you think he could use a different one for each exercise?
This most probably is all pie in the sky but it’s nice thinking about it.
Keith…
You friend with the sore back should repeat number 6 ( approx 4 mins ) on the workout chart, every day for 2 weeks. Then enter the program gently with extra stretches in between poses.
Their are proper Physio poses used for back work but they cannot be done on most machines due to improper shape.
Off topic or maybe Not! Just re-checked my 1/4marathon time results (don’t try looking for it. I used a different surname as I had a pre-entry into the 1/2). Well, I did 10 whole minutes faster than the only other person who shared my surname and they are over 20years younger than me *does a happy dance*.
So, why did I do so well? Not by having a good body as I’m still somewhat overweight. Not by serious run training as I didn’t do much. The only contributing factor apart from “hard work on the day” is Vibration Training, which over time has given me heaps of stamina to keep on going, maintaining a (fairly slow) steady pace thoughout the event.
It’ll be trialled again next weekend. It’s raining again today; the first day I’ve been fit enough and able to get out for a long run, so we went to the mall instead. Next Sunday Greg and I have a running event in another city. It’s unlikely I’ll get more than one run during this week. Greg will get two or three. We’ll both do vibration training as our lead up.
Keith why would your pecs be getting smaller.
The Pecs are the Major muscle when doing the press up.
As for your Lats thats a bit harder. Doing the Tricep dip with nearly straight arms and depressing the shoulders (pulling them back and down) should activate your Lats.
As for your friend with the frozen spine does it hurt for her to bend forward or to bend back.
If it hurts for her to bend forward (which means she slouches at her lower back flexing her spine when sitting etc) then bending over like exercise No.6 would make it worse and disc may protrude further out the back. So she would need to do the opposite which is Back extension exercises.
If it hurts when she bends backward (back extension) then exercise 6 will be perfect. as she will need to do the opposite which is bending over and touching her toes.
As for the exercises ill leave that up to the physio.
sorry what I meant so far is I have only outlined stretches.
The exercises she would eed to do depend on many things so i wont get into that.
pretty much if it hurts dont do it, if it relieves the pain do that
Thanks Lloyd,
She did her first stretch this morning for 4 mins and felt easier afterwards. I will keep you updated as it progresses. There was no pain as such whilst stretching just soreness which I ascribed to the length of time the condition has persisted.
Her massage person suggested sleeping with a tennis ball under her back on the spot where the pain is?
She finds difficulty sleeping at night and tries to find different positions where the pain isn’t so evident but seemingly with not much success.
MikeyB
Thanks for the input. She bent forward and backward and the most pain was felt bending backward so I was quite comfortable with Lloyds advice for exercise 6.
The remark about the pecs getting smaller was just a self deprecating joke at my own expense because you guys are light years ahead of me and I have a lot of serious catching up to do. Remember I’ve only had my machine for 2 months.
Best to you both
HI Guys
A report back.
After her second stretch treatment she had her first uninterrupted sleep without pain last night. She has just had her 3rd treatment with a little bit of residual soreness in the affected area while on the machine.
Do we still carry on for the full 2 weeks?
From being a sceptic her remark after yesterdays session was “I want one of these too”. I think her husband is going to have to do some serious saving for a rather large Xmas present.
Thanks Lloyd, small steps but you are nevertheless having an effect here as well.
The soreness is just the nerves receiving signals from surrounding tissue thats under pressure while the vibrations pass through them. No concern unless the pain continues while off the unit.
Keep the treatment up , do not let her push it though , the more she is relaxed the better it will work.
“Your back is always a long term project” so no hurry right ?
Results from 12km race last Sunday. A hard course off road on walking trail beside a river with some sections on road and some on footpath/sidewalk. It was in another city and local runners have some advantage on the course. In hot,sunny conditions Greg came in 100th of 1200 runners in just over 54mins, not as fast as he’d hoped but again two minutes faster than previously. The fastest runner in his age group did 10mins faster than him but his result is still extremely good on that course His result 14th of 104 in grade.
Again, he credits wbv with helping his stamina.
I came in 58th of 212 in my grade which is a reasonable result for me.
Conclusions can be considered to be anecdotal – that using a quality wbv machine helps us both with endurance/stamina for these events but it is certain that something is helping.. we cannot find enough time to running train and the way to do fast times in running is to run and run and run. We aren’t doing that yet we’ve both reduced our race times despite being a year older.