Method for enhanced running technique and related business method

Abstract

A method for enhancing aerobic running of a runner includes performing at least one first multi-count shuffle, wherein each count comprises a shuffle step, and wherein each shuffle step comprises kicking feet of the runner out in front of the runner without lifting ankles of the runner toward glutes of the runner and not engaging hamstrings of the runner; performing a power surge, wherein the power surge comprises performing at least one second multi-count shuffle, wherein the center of gravity of the runner is lower than a center of gravity of the runner while performing the at least one first multi -count shuffle; and performing a recovery phase, wherein the recovery phase comprises performing at least one four-count shuffle in an aerobic state.

Description

TITLE: METHOD FOR ENHANCED RUNNING TECHNIQUE AND RELATED BUSINESS METHODPRIORITY

[0001] The present disclosure claims priority to U.S. provisional patent application 63 / 641,864 for METHOD FOR ENHANCED AEROBIC RUNNING TECHNIQUE of John Budd filed on May 2, 2024, which is hereby incorporated for all that is disclosed therein.FIELD OF THE DISCLOSURE

[0002] The present disclosure relates generally to running. In particular, but not by way of limitation, the present disclosure relates to a method of more powerful running.BACKGROUND

[0003] Aerobic running is a type of exercise that primarily relies on the aerobic energy system, which involves the use of oxygen to generate energy for muscle contractions. This type of running is characterized by maintaining a sustainable pace where the body can supply enough oxygen to the muscles to meet their energy demands. This typically involves running at a moderate intensity that the runner can sustain for an extended period without becoming overly fatigued. This type of running is often associated with longer distances, such as steady -paced jogging or distance running.SUMMARY

[0004] Running techniques often involve different types of steps and movements. One such movement is the shuffle, which involves kicking one's feet out in front while not engagingthe hamstring or lifting the heel. In this disclosure, shuffling is used universally throughout all phases of the herein disclosed method of running.

[0005] This disclosure also involves specific breathing techniques. One such technique is four- count breathing, which involves four running steps during a long exhale. The subsequent inhale is reflexive. This type of breathing technique is often used in conjunction with specific running steps or movements.

[0006] Another aspect of running technique involves the runner's center of gravity. In this disclosure, lowering the runner's center of gravity while running can force the legs to operate in a more compressed fashion, with the caveat of shorter strides, and while exerting more force during a stride due to the more compressed average state during each stride.

[0007] Finally, a recovery phase is disclosed, which involves reestablishing an aerobic state, including full oxygenation and physical / mental control. This phase is typically performed after a period of increased intensity or speed.

[0008] In general, in a first aspect, a method for enhancing aerobic running of a runner is provided. The method includes performing a running exercise, which includes: performing at least one first multi-count shuffle, wherein each count comprises a shuffle step, and wherein each shuffle step comprises kicking feet of the runner out in front of the runner without lifting ankles of the runner toward glutes of the runner and not engaging hamstrings of the runner; performing a power surge, wherein the power surge comprises performing at least one second multi-count shuffle, wherein a center of gravity of the runner is lower than a center of gravity of the runner while performing the at least one first multi-count shuffle;and performing a recovery phase, wherein the recovery phase comprises performing at least one four-count shuffle in an aerobic state.

[0009] In a second aspect, a method of instructing runners to improve running abilities is provided. The method includes instructing one or more runners to perform a running exercise, wherein the exercise includes: performing at least one first multi-count shuffle, wherein each count comprises a shuffle step, and wherein each shuffle step comprises kicking feet of the runner out in front of the runner without lifting ankles of the runner toward glutes of the runner and not engaging hamstrings of the runner; performing a power surge, wherein the power surge comprises performing at least one second multi-count shuffle, wherein the at least one second multi-count wherein a center of gravity of the runner is lower than a center of gravity of the runner while performing the at least one first multi-count shuffle; and performing a recovery phase, wherein the recovery phase comprises performing at least one multi-count shuffle in an aerobic state; evaluating at least one portion of the running exercise performed by the one or more runners; and providing instruction to improve the running exercise based on the evaluating.

[0010] Embodiments of the method may include one or more of the following features. The predetermined distance of the compound micro surge may be between 10 to 25 meters. The four-count shuffle may be performed at a speed that allows aerobic function, often considered less than 70% of maximum heart rate. The recovery phase may comprise performing four to eight steps of recovery, although greater than four to eight steps may be needed for certain users. The four-count shuffle may be performed during a long exhale that lasts the duration of the four shuffle steps. The micro surge may be performed by increasing the speed of leg turnover. The compound micro surge may be performed bylowering the runner's center of gravity but optionally without an increase in leg turnover speed. The recovery phase may be performed by reestablishing an aerobic state, including full oxygenation and physical / mental control. The four-count shuffle, the reflexive inhale, the compound micro surge, and the recovery phase may be repeated over and over as the runner increases speed with the micro surges, but maintains lower exertion of energy by repeatedly returning to an aerobic state in the recovery phase. When ready, the runner can move to a compound micro surge involving a lowering of the center of gravity during repeated 4-count shuffles and interspersed recovery periods until the hamstring releases. The method may be performed once a runner is at speed.BRIEF DESCRIPTION OF THE DRAWINGS

[0011] FIG. 1 illustrates a stick figure performing a portion of a shuffle according to one or more embodiments.

[0012] FIG. 2A illustrates a stick figure of a runner performing a four-count shuffle with legs in a first configuration according to one or more embodiments.

[0013] FIG. 2B illustrate the stick figure of FIG. 2A performing the four-count shuffle with legs in a second configuration according to one or more embodiments.

[0014] FIGS. 3A and 3F illustrate stick figures of a runner lowering the center of gravity by performing a modified squat according to one or more embodiments.

[0015] FIG. 4 is a flow chart illustrating a method for enhancing aerobic running according to one or more embodiments.

[0016] FIG. 5 is a flowchart illustrating a method for enhancing aerobic running of a runner according to one or more embodiments.

[0017] FIG. 6 is a flowchart illustrating a method of instructing runners to improve running abilities according to one or more embodiments.DETAILED DESCRIPTION

[0018] Preliminary note: the flowcharts and block diagrams in the following Figures illustrate the functionality and operation of possible implementations of a selector lever according to various embodiments of the present disclosure. It should be noted that, in some alternative implementations, the functions noted in each block may occur out of the order noted in the figures. For example, two blocks shown in succession may, in fact, be executed substantially concurrently, or the blocks may sometimes be executed in the reverse order, depending upon the functionality involved.

[0019] It will be understood that, although the terms first, second, third etc. may be used herein to describe various steps, motions, activities, or body parts, these steps, motions, activities, or body parts should not be limited by these terms. These terms are only used to distinguish one step, motion, activity, or body part from another step, motion, activity, or body part. Thus, a first step, motion, activity, or body part discussed below could be termed a second step, motion, activity, or body part without departing from the teachings of the present disclosure.

[0020] Spatially relative terms, such as “beneath,” “below,” “lower,” “under,” “above,” “upper,” and the like, may be used herein for ease of description to describe one element or feature's relationship to another element(s) or feature(s) as illustrated in the figures. It will be understood that the spatially relative terms are intended to encompass different orientations of the runner in use or operation in addition to the orientation depicted in the figures. Forexample, different runners having different posture might have slight variations in what is considered “under”, “beneath”, “below,” etc., and instead may be considered “to the side” or “partially to the side” in some instances. Thus, the exemplary terms “below” and “under” can encompass both most orientations that are not above a runner.

[0021] The terminology used herein is for the purpose of describing particular embodiments only and is not intended to be limiting of the disclosure. As used herein, the singular forms “a,” “an,” and “the” are intended to include the plural forms as well, unless the context clearly indicates otherwise. It will be further understood that the terms “comprises” and / or “comprising,” when used in this specification, specify the presence of stated features, integers, steps, operations, elements, and / or components, but do not preclude the presence or addition of one or more other features, integers, steps, operations, elements, components, and / or groups thereof. As used herein, the term “and / or” includes any and all combinations of one or more of the associated listed items, and may be abbreviated as “ / ”.

[0022] Unless otherwise defined, all terms (including technical and scientific terms) used herein have the same meaning as commonly understood by one of ordinary skill in the art to which this disclosure belongs. It will be further understood that terms, such as those defined in commonly used dictionaries, should be interpreted as having a meaning that is consistent with their meaning in the context of the relevant art and / or the present specification and will not be interpreted in an idealized or overly formal sense unless expressly so defined herein.

[0023] Enhanced running or shuffling techniques and methods of teaching the running techniques are disclosed herein. The running techniques enable runners to run longer distances and run at higher speeds. Runners may hire trainers that teach the runners how to perform therunning techniques described herein. Instructors may provide instruction or training that enables the trainers to teach the runners the running techniques described herein.

[0024] Trainers may teach one or more runners at a facility that enables the runners to perform the running techniques described herein for a distance that enables the running techniques to be analyzed. For example, the facility may be an outdoor track or the like, or an indoor track. In some embodiments, the trainer may analyze the runners from a distance. In other embodiments, the trainers may be mobile so that they can observe the runners. For example, the trainers may sit in vehicles such as golf carts or the like that travel next to or proximate the runners. Drivers may operate the vehicles so the trainers can concentrate on the running techniques being performed by the runners.

[0025] In some embodiments, the trainers may electronically record the runners as the runners perform the running techniques described herein. The video may be played back at different speeds to enable precise analyses of the running techniques. The video may be enhanced or modified to include markers, such as distance per stride and / or distance per stride differences between left feet and right feet of the runners. The video may also be enhanced to show different body positions of the runners during different portions of the running techniques. Such body positions include, but are not limited to head position, feet position, and center of gravity.

[0026] The video may be analyzed using artificial intelligence (Al). A model may be trained based on the running techniques described herein. The model may then analyze the video of the runners to identify various body parts of the runners and the movements of body parts as the runners are performing the running techniques. The Al may compare the analysis made by the model to an ideal running technique and provide feedback. In some embodiments,the model may be trained for runners having specific body types, such as leg lengths, torso lengths, and ratios of legs to torsos, for example.

[0027] The instructors may provide instruction to the trainers on the running techniques and use of software used to analyze the running techniques. The instruction may enable the trainers to identify subtle errors in the running techniques performed by the runners. Examples of the instruction may include identifying proper leg movement, foot placement, and breathing.

[0028] The method for enhancing aerobic running involves a series of steps that are designed to optimize the runner's energy expenditure and performance by harnessing momentum. The method includes four main components: a multi-count shuffle (e.g., a four-count shuffle) and simultaneous long exhale, an inhale, a micro-surge or power surge, and the recovery phase. The shuffle is described herein as being a four-count shuffle. However, in other embodiments, the shuffle may include different numbers of steps. In some embodiments, the shuffle is an even count, such as a two, four, or six-count shuffle. These four aspects of the running technique can be referred to as a cycle, and a runner repeats the cycle over and over gradually increasing speed toward a target that is faster and more efficient than was possible in the art. Early in a run, the third phase in a cycle is a surge, a mere increase in foot tempo, but later, once a rhythm has been established, the micro-surge can be replaced in each cycle with a power surge, wherein the center of gravity is lowered toward a stride or modified squat position where the hamstring releases.

[0029] The four-count shuffle is a specific type of running step that is performed during a long exhale. Reference is made to FIG. 1, which illustrates a stick figure performing a portion of a shuffle. Each shuffle step involves kicking the feet out in front of the runner withoutlifting the ankles toward the glutes and not engaging the hamstrings. During the four-count shuffle, the posture of the runner may be maintained substantially upright with the head facing forward. The legs and feet are kept below the runner. For example, the legs may not extend greater than 30° in front of or behind the runner relative to an axis perpendicular to a surface on which the runner is running. Therefore, the runner does not reach or extend the leading legs out as with a conventional run. Nor does the runner lift the knees as with a conventional run. Likewise, the runner does not lift the feet behind the runner as with a conventional run.

[0030] This type of step is designed to maintain a steady pace and minimize energy expenditure, making it ideal for aerobic running. In summary, the four-count shuffle is performed simultaneously with the runner exhaling, which is sometimes referred to as the long exhale. The four-count shuffle is performed in an aerobic state. In some embodiments, the aerobic states is performed when the runner is generating energy by using oxygen breathed by the runner. Subsequent to the four-count shuffle, the runner inhales. The long exhale that accompanies the four-count shuffle helps to maintain a rhythm of the steps herein noted and to regulate the runner's breathing and maintain a steady supply of oxygen to the muscles. The exhale may last around two seconds and the four-count shuffle should be completed before the inhale. Following the four-count shuffle, the runner may perform an inhale. After a rhythm is established, the exhale and inhale may become spontaneous. The inhale in response to the long exhale during the shuffle helps to replenish the body's oxygen supply and prepare for the next series of steps. Isolating the hamstrings in this manner makes them a target of force generated from the ground while lowering the center of gravity as described in greater detail herein.

[0031] In some embodiments, certain portions of the running method may be performed depending on whether a runner has achieved a rhythm. In other embodiments, certain portions of the running method and transitions between portions of the running method are performed when a runner has achieved a rhythm. The rhythm may be achieved when the runner is able to exhale and inhale subconsciously or reflexively at certain points in the run cycle. For example, in some embodiments, rhythm may be achieved when the runner subconsciously or reflexively exhales during the four-count shuffle and inhales subsequent to the four-count shuffle. Several cycles of the four-count shuffle may be performed until a predetermined goal is reached. In some embodiments, the predetermined goal is when the four-count shuffle becomes rhythmic. In other embodiments, the predetermined goal is achieved after the runner performs a predetermined number of four-count shuffle cycles. For example, the predetermined goal may be achieved after the runner has performed four or five cycles of the four-count shuffle. In yet other embodiments, the predetermined goal is achieved when a predetermined heart rate of the runner is achieved.

[0032] The next phase of the running method includes either a micro-surge or power surge, with the micro surge being utilized early in a run until sufficient rhythm is established to switch to a power surge. While the micro-surge may involve an increase in foot speed, the power surge involves an increase force applied by the quadriceps of the runner along with a lowering of the runner's center of gravity as described herein. The micro surge involves performing the four-count shuffle multiple times and may be performed at an increased pace, which helps to increase the runner's speed and power. Each micro-surge or power surge may, as an example, be performed for about 10-25 meters or, in other embodiments, the micro surges may be performed for about 25 to 50 meters. The distances of the microsurges may be adjusted based on the runner’s fitness level, training goals, and / or the specific conditions of a race or training session. Each four-count shuffle, whether at the start of a cycle, during a micro-surge, during a power surge, or during recovery, is performed during a long exhale and is followed by an inhale, which may be a reflexive inhale. The inhale may be performed prior to the first step of the four-count shuffle. Once a rhythm or other criteria are established, the surges may become faster. The micro surges may be performed in an aerobic state. The aerobic state may enable the runner to maintain control of body position and posture better than if the runner is in an anaerobic state.

[0033] The end of each micro surge cycle includes a recovery phase allowing the body of the runner to maintain or return to an aerobic state. Ideally, minimal loss in speed occurs when shifting from a micro-surge or power surge to the recovery phase. Recovery from a microsurge involves one or more sets of four-step shuffles at a decreased foot speed, whereas recovery after a power surge additionally involves raising the center of gravity. This raising the center of gravity takes the stress and pressure off the legs and allow a runner to recover and return to a state of controlled and aerobic breathing. During recovery after a power surge, the center of gravity should be raised partially or fully. The runner may return the center of gravity to the original position in one step of the four-step shuffle. This recovery phase again involves performing the four-count shuffle with a long exhale during the four-count shuffle followed by a reflexive inhale as described above. The recovery phase is designed to help the body quickly recover from the increased intensity of the micro-surge or power surge and prepare for the next micro-surge or power surge.

[0034] With each cycle, the runner can increase speed yet maintain aerobic conditions by precise intersession of the recovery phase. This running method is designed to gradually increasespeed of the runner without leading to anerobic exertion. This running method has been shown to enable the runner to accelerate over a longer period of time and with a greater overall increase in speed than is typically possible while performing conventional running methods. In other embodiments, the runner may maintain a constant speed, but increase force exerted by lowering the center of gravity as described herein.

[0035] As described above, the four-count shuffle is a distinctive running method that forms a core part of the method for enhancing aerobic running technique. This step is characterized by a specific movement pattern and is performed in sync with a long exhale, creating a rhythm that aids in maintaining a steady pace and optimizing energy expenditure.

[0036] During the four-count shuffle, the runner kicks his or her feet out slightly in front of his or her body during each step. As described above, the feet are kept mostly beneath the runner, which enables the runner to maintain balance. This movement is distinct from a typical running stride in that the ankles or heels are not lifted toward the glutes. Instead, the feet are kept relatively low to the ground, creating a shuffling motion. For example, the heels may not move more than 3-6” from the ground. This shuffling motion is achieved without engaging the hamstrings, which differentiates it from a standard running stride where the hamstrings are typically engaged to lift the heels towards the glutes. In some embodiments, balance may be maintained in the beginning of the running method by performing forceful aerobic extended leg kicks, which may be performed as shuffles. In some embodiments, the eyes of the runner may be focused on the ground in front of the in the beginning of the running method to help establish balance. During this period, the eyes of the runner may focus on the horizon. In other embodiments, the runner may try different head positions to establish balance.

[0037] As described above, the four-count shuffle is performed during a long exhale, which lasts the duration of the four shuffle steps. This coordinated breathing and movement pattern helps to regulate the runner's breathing, ensuring a steady supply of oxygen to the muscles. The long exhale during the shuffle steps also aids in maintaining a rhythm, which can help the runner maintain a steady pace and optimize the runner’s energy expenditure and oxygen control. By performing the four-count shuffle in this manner, the runner can maintain a sustainable pace that is ideal for aerobic running. The specific movements involved in the shuffle steps, combined with the long exhale, contribute to a running technique that is designed to optimize energy expenditure and enhance performance.

[0038] Following the four-count shuffle, the runner performs an inhale, which may be taught and may eventually become reflexive. For example, this reflexive inhale may be learned after the runner is trained in the running method. The long exhale, which is synchronized with the four-count shuffle, may cause the body to instinctively inhale in order to replenish the oxygen supply. This reflexive inhale may be taught to the runners so that, after training, is not a conscious action, but rather an automatic response triggered by the body's innate respiratory regulation mechanisms.

[0039] The inhale, especially after it becomes reflexive, plays a pivotal role in the method for enhancing aerobic running technique. The reflexive inhale helps maintain a steady and consistent breathing rhythm, which is integral to sustaining an aerobic state during running. By ensuring a regular supply of oxygen to the muscles, the reflexive inhale aids in meeting the energy demands of the body during the running activity. Furthermore, the reflexive inhale also prepares the body for the next cycle of the four-count shuffle, thereby facilitating the continuous execution of the method.

[0040] It is noteworthy that one of the goals of training runners is to get the runners to a point wherein the reflexive inhale occurs naturally and effortlessly after the four-count shuffle / long exhale. This seamless transition from the shuffle to the inhale contributes to the overall efficiency and effectiveness of the method. It allows the runner to maintain a steady pace and rhythm, optimize energy expenditure, and enhance their aerobic running performance.

[0041] The power surge is a distinctive component of the method for enhancing aerobic running technique. The power surge involves lowering the center of gravity of the runner. In some embodiments, the power surge may be essentially a balanced squat performed while running. While doing the balanced squat while running, the runner may be aware of the amount of force created by the shrinking space between the ground and the runner’s center of gravity as the center of gravity is lowered. Proper execution of the power surge will lead to the force being primarily felt in the quadriceps. Proper execution of the power surge may include a state of mental and physical control and maintaining an aerobic state. The lowering of the center of gravity may cause the runner to feel muscle tension in the quadriceps. If enough force is generated over time with a repeated repetition, the hamstrings may release. In some embodiments, the compound lowering of the center of gravity may put the feet, legs, and hamstrings of the runner into a similar position as the downward dog yoga position. In some embodiments, planes of the runner’s feet are on the same plane as they would be in the downward dog yoga position.

[0042] Unlike known methods of leaning forward to try and use gravity to assist each stride, the power surge described herein does not necessarily involve a lateral shift in the center of gravity or leaning forward, though the power surge is not exclusive of this motion. In someembodiments, the lowering of the center of gravity is achieved primarily through a stride wherein the legs are under the torso, and extension being achieved via the shuffle, whereby the feet are not kicked up toward the glutes, but instead remain near the ground and rotate in a much flatter elliptical cycle than is seen in traditional running. By lowering their center of gravity and using the leg muscles in a more compressed state, and with the vertical distance that each leg moves in a stride due to the compressed stature, the runners can exert more force during each stride, thereby enabling greater speed than methods that do not include this lowering of the center of gravity. In the methods disclosed herein, a more powerful running force is generated by moving the body closer to the ground and creating more force with each shuffle four step cycle while maintaining an aerobic state.

[0043] Reference is made to FIGS. 2A and 2B, which illustrate a runner 200 in two configurations of the four-step shuffle. In FIG. 2A, the legs of the runner 200 are in a first configuration and the runner has a center of gravity that is a first distance DI relative to the running surface 204. In the first configuration, the legs are substantially beneath the runner 200. In FIG. 2B, the legs of the runner 200 are in a second configuration and the center of gravity 202 is a distance D2 relative to the running surface 204 The distance DI may be equal or substantially equal to the distance D2. In the second configuration, the legs of the runner 200 are extended slightly more beyond the torso than they are in the first configuration. In the second configuration of FIG. 2B, the runner 200 may have established rhythm as described herein.

[0044] Additional reference is made to FIGS. 3A and 3F, which are stick figures illustrating the runner 200 performing an embodiment of a power surge and lowering the center of gravity 202 by running in a modified squat stance. The modified squat stance is essentially a squatstance that is performed while shuffling. The stance of FIG. 3 A shows the runner 200 prior to performing the modified squat so that the center of gravity 202 is a distance D3 from the running surface 204. In FIG. 3A, the runner may be ending a recovery phase prior to commencing a power surge. The stance of FIG. 3B shows the runner 200 performing the modified squat stance with the center of gravity lowered to a distance D4 from the running surface 204, wherein the distance D4 is less than the distance D3. The runner 200 may have a substantially straight back and may achieve the lower center of gravity 202 by engaging the quadriceps as the runner runs.

[0045] In between each power surge, the runner 200 raises the center of gravity 202 and performs a recovery phase, which may be equal to or substantially similar to the four-count shuffle described herein. This combination of increased speed and lowered center of gravity 202 allows the compressed leg muscles to contribute greater force to each stride (as compared to a non-compressed stance) and contributes to a surge in the runner's speed.

[0046] A runner 200 can continue running in a balanced squat or other position that lowers the center of gravity 202 of the runner 200 as long as the runner 200 maintains rhythm and avoids increased fatigue or entering an anaerobic state. At the same time, a force generated by the power surge, which is eventually increasing in speed, eventually enables the runner’s hamstrings to release, similar to the sensation that occurs during one of the various dog- related yoga poses (e.g., the downward dog) where the commonality is the hamstring release. In both cases, force is what causes the hamstrings to release.

[0047] In the power surge, the four-count shuffle is performed with more force and creates more speed. The runner kicks his or her feet out in front of his or her body while still maintaining the characteristic shuffle motion. This speed may be increased gradually and cumulativelywith each surge and recovery, which contributes to a steady increase in the runner’s speed without the runner experiencing traditional exhaustion.

[0048] The power surges may be performed over a distance, such as 10 to 25 meters or 10 to 35 meters, or 25 to 50 meters, a distance, which can vary based on a number of factors, such as the runner's fitness level, training goals, or the specific conditions of a race or training session. This flexibility in the distance of the micro-surge or power surge allows for greater customization of the running method, making it adaptable to a wide range of runners and running scenarios. A trainer or instructor may set distance and / or time goals of the microsurges and / or the power surges for each runner based on the aforementioned criteria.

[0049] Reference is made to FIG. 3B, which illustrate the runner 200 continuing to lower the center of gravity 202. In the embodiment of FIG. 3B, the runner 200 may arch the back slightly to lower the body of the runner 200. In FIG. 3D, the runner is continuing to lower the center of gravity by performing more of a squat position while running. In FIGS. 3E, the runner is performing the power surge with an even lower center of gravity. For example, the distance D7 is lower than the distances D6, D5, D4, and D3. In the embodiment of FIG. 3F, the runner 200 may have lowered the center of gravity 202 to a point wherein the hamstrings have released as described herein.

[0050] The recovery phase is designed to allow the body to maintain or return to an aerobic state after the increased intensity of the micro-surges and / or the power surges. The recovery phase involves performing the four-count shuffle with a long exhale during the same period followed by the inhale described above, but with a raised center of gravity (foot speed may remain the same as during the power surges or may be decreased slightly). For example, the runner may return to the posture illustrated and described with reference to FIG. 1 orFIG. 3 A. This sequence of movements and breathing pattern helps to quickly restore the body's oxygen supply and reestablish an aerobic state.

[0051] During the recovery phase, the runner performs the four-count shuffle in a similar manner as described previously, but with a focus on allowing the body to quickly recover. The shuffle steps are performed at a steady pace, with the feet being kicked out in front of the body without lifting the ankles toward the glutes and not engaging the hamstrings. This maintains a consistent rhythm and helps to regulate the runner's breathing, thereby aiding in the recovery process.

[0052] The long exhale during the four-count shuffle in the recovery phase plays a role in reestablishing the body's oxygen supply. By exhaling for the duration of the four shuffle steps, the body is prompted to inhale, such as by being trained by a trainer or instructor as described herein, thereby replenishing the oxygen supply. This inhale may become a natural response of the body to the long exhale and helps to restore the body's oxygen levels and remove carbon dioxide from the body, thereby facilitating a quick return to an aerobic state.

[0053] The recovery phase is designed to prepare the body for the next cycle of the running method. By allowing the body to return to an aerobic state, the recovery phase helps to minimize fatigue and optimize energy expenditure. This ensures that the runner is ready for the next power surge, thereby facilitating the continuous execution of the running method. The recovery phase is thus integral to the overall effectiveness of the running method for enhancing aerobic running technique, contributing to its ability to gradually increase speed without depleting energy reserves over time or becoming anaerobic.

[0054] The execution of the method for enhancing aerobic running technique involves a cyclical repetition of the four-count shuffle, reflexive inhale, micro-surge and / or power surge, and recovery phase. This cycle is designed to gradually increase the runner's speed while maintaining a lower exertion of energy by repeatedly returning to an aerobic state in the recovery phase.

[0055] Additional reference is made to FIG. 4, which illustrates an embodiment of a method 400 for enhancing aerobic running. The method 400 begins with the four-count shuffle performed during a long exhale as described in processing block 402. This shuffle step involves kicking the feet out in front of the runner without lifting the ankles toward the glutes and not engaging the hamstrings. An example of this shuffle technique is described above and is shown in FIG. 1 and / or FIG. 3A. The long exhale that accompanies the four- count shuffle helps to regulate the runner's breathing and maintain a steady supply of oxygen to the muscles.

[0056] Following the four-count shuffle, the body performs a reflexive inhale as described in processing block 404. This inhale may be a spontaneous response to the long exhale during the shuffle, and it helps to replenish the body's oxygen supply and prepare for the next series of steps. A trainer or instructor may work with the runner on breathing exercises so that the inhale become natural or spontaneous.

[0057] Once the runner is ready to perform a micro-surge, the outcome of decision block 406 is positive, the runner may be in a state of control (i.e., little to no oxygen deficit, not in an anaerobic state, and with little to no muscle fatigue) the runner performs a micro-surge as described in processing block 408. In some embodiments, the micro-surge described in processing block 408 may be a power surge. If the outcome of decision block 406 isnegative, processing returns to processing block 402 wherein the runner continues performing the four-count shuffles.

[0058] The micro-surge performed in processing block 408 involves performing the four-count shuffle at an increased speed, for about 15-30 meters depending on the runner’s ability. The micro-surge may be performed for other distances or may be performed for predetermined periods of time. The micro-surge is performed over a predetermined distance or different predetermined distances, which can be adjusted based on the runner's fitness level, training goals, or the specific conditions of a race or training session, and / or based on achieving an establish rhythm. The purpose of the micro-surge is to prepare the runner for the power surge.

[0059] Decision block 410 determines if the micro-surge in processing block 408 is complete. If the decision from decision block 410 is negative, processing proceeds to processing block 408 where the micro-surge is performed or completed. If the decision of decision block 410 is positive, processing proceeds to the recovery phase as described in processing block 412. Entering the recovery phase involves raising the center of gravity of the runner and allowing the runner’s body to return to an aerobic state while performing the four-count shuffle with a long exhale during the same period and followed by an inhale as described above. The recovery phase in processing block 412 allows the runner to recover and prepare for the next micro-surge or power surge, thereby enhancing the effectiveness of the training method. Decision block 414 queries whether the recovery is complete. If the outcome of decision block is negative, the runner continues the recovery per processing block 412. If the outcome of decision block 414 is positive, the runner continues to decision block 416 to determine if a rhythm has been established as described below.

[0060] This cycle of the four-count shuffle, reflexive inhale, micro-surge, and recovery phase may be repeated over and over. As the runner repeats this cycle, the runner gradually increase his or her speed with each micro-surge until a rhythm is established per decision block 416. As described above, the rhythm may be achieved when the runner is able to perform the four-count shuffle and the subsequent inhale subconsciously. In other embodiments, rhythm may be based on other criteria. By repeatedly returning to an aerobic state in the recovery phase, the runner maintains a lower exertion of energy. This allows the runner to gradually increase his or her speed without moving into an excessive exertion stage that would deplete energy reserves of the runner over time. In this way, the method enables a greater overall increase in speed than is typically possible with traditional running techniques.

[0061] Once the rhythm has been established per decision block 416, the runner may perform a power surge per processing block 418 in place of the micro-surge. The cycle with the running method includes: a four-count shuffle, reflexive inhale, power surge, and a recovery phase. This cycle is repeated over and over as the runner gradually lowers the center of gravity and eventually achieves a state where the hamstring can release per processing block 420, whereby the knees move more freely than before hamstring release leading to even greater efficiency and speed in subsequent cycles. For the purposes of this disclosure, hamstring release includes lowering the center of gravity and, in some embodiments, unconsciously activating the quadriceps in a way that a natural tension in the three hamstring muscles is removed.

[0062] Subsequent to hamstring release, the legs may no longer need to ‘break’ as they swing forward in each stride, and the speed of forward leg movement during each stridesignificantly increases for roughly the same energy expenditure. Additionally, subsequent to hamstring release, the knees of the runner may move more freely and the runner may run faster. Said another way, the runner is no longer hamstrung. The release of the hamstring in a downward dog pose is started by a conscious activation of the quadriceps to initiate necessary force. This is not necessary while running since enough force is created for hamstring release by simply running. In addition, when the rhythm is achieved, the runner may generate more force while running. The greater running force may cause the runner to move faster, which may release the hamstrings and allow the legs to move more freely.

[0063] The method for enhancing aerobic running technique can be adapted and customized to suit individual runners and specific situations. This flexibility is achieved through possible variations in the method, including adjustments to the distance of the power surge, the number of recovery steps or cycles, the breathing technique, and the technique used to lower the center of gravity, such as the squatting technique described herein.

[0064] The distance covered during the power surges can be varied based on the runner's fitness level, training goals, or the specific conditions of a race or training session. For instance, instead of a fixed distance of 10-25 meters, the power surge may cover a distance of 5-40 meters, or even more. This distance variation allows for greater flexibility and customization of the training method to suit individual runners and specific situations.

[0065] The number of recovery steps may also be adjusted based on the intensity of the power surge and the runner's current fitness level. For instance, instead of a fixed 4-8 steps or cycles, the recovery phase may include a range of 3-10 steps or cycles, or even more. The longer recovery allows the runner to fully recover and prepare for the next micro-surge orpower surge, thereby enhancing the effectiveness of the training method. The recovery phase may be considered to be an important stage of the method because the recovery phase resets the runner. In some embodiments, a more intense exhale is performed during the recovery phase. The exhale removes carbon dioxide from the runner and allows the runner to stay aerobic. The exhale may also assist with keeping the rhythm per decision block 416.

[0066] These variations in the running method allow for a high degree of customization, making the running method adaptable to a wide range of runners and running scenarios. By adjusting the distance of the micro-surge and / or the power surge, the number of recovery steps, using a more intense exhale, more or less squat in each power surge, and different amounts of recovery, the method can be tailored to meet the specific requirements and preferences of individual runners. This flexibility enhances the overall effectiveness of the method and contributes to its ability to enhance the aerobic running technique. However, in some embodiments, a key to effectively performing the power surge is that a rhythm of micro-surges is first established.

[0067] Lowering the center of gravity may become easier as the speed of the runner increases. As speed increases, the runner may adjust the lowered center of gravity (e.g., the squat) to maintain balance and reestablish recovery. Over repeated power surges the runner may continue to further lower the center of gravity. With sufficient speed, hamstring release is possible (and likely), without conscious activation thereof, whereby the knees move more freely than before hamstring release. For the purposes of this disclosure, hamstring release means lowering the center of gravity and unconsciously activating the quadriceps in a way that a natural tension in at least one of the three hamstring muscles is removed. Subsequent to hamstring release, the legs no longer need to ‘break’ as they swing forward in each stride,and the speed of forward leg movement during each stride significantly increases for roughly the same energy expenditure.

[0068] The application of the method for enhancing an aerobic running technique is designed to be initiated once a runner has reached a suitable speed. This speed may not be arbitrary but may be specifically a speed that allows for aerobic function. Aerobic function may be considered to be less than 70% of the runner's maximum heart rate. This is a speed at which the body can supply enough oxygen to the muscles to meet their energy demands, thereby maintaining a sustainable pace without causing excessive fatigue or an anaerobic state. The maximum heart rate of the runner may, as examples, be determined via a maximum heart rate a runner achieves during a run or determined by tables and the like depending on the age of the runner and other variables.

[0069] Once the runner has reached this speed, the runner can commence the method by performing the four-count shuffle. By initiating the method once the runner is at a speed that allows for aerobic function, the method may ensure that the runner can maintain a sustainable pace and optimize and organize energy expenditure. This allows the runner to gradually increase speed without moving into an excessive exertion stage that would deplete energy reserves over time. In this way, the method enables a greater overall increase in speed than is typically possible with traditional running techniques.

[0070] A training regime may be used to support the running methods disclosed herein. In some embodiments, a runner may train aerobically for extended periods of time, where aerobic runs are those performed with a heart rate less than 70% of a maximum heart rate. An aspect of this training is recovery, which may be enhanced by including periodic sprints within the training regime (the heart rate is allowed to exceed 70% during these sprints).For instance, a training regime may include 100m sprints every 10 minutes for the duration of a training run, the sprints may introduce the body to faster leg cadence in an aerobic state while also training the body to recover back to below 70% of maximum heart rate after each sprint.

[0071] Flexibility may also be important to the above-described running methods, and thus daily yoga may be incorporated into a running regime. The above-described methods include lowering the center of gravity and releasing the hamstring — two things that benefit greatly from improved flexibility. Hamstring release may be practiced via the downward dog and similar yoga poses. The ability to lower one’ s center of gravity during running is enhanced through poses such as, but not limited to, downward facing dog, warrior, and triangle yoga poses.

[0072] Table 1 is an illustrative 24-week training regime, combined with the above-noted yoga exercises (e.g., at least 30 minutes per day), which shows one embodiment of a method of training to support the running methods discussed throughout this disclosure. The three- week cycle shown in Table 1 is preferably repeated 8 times. The times listed in table 1 refer to periods wherein the runner maintains 70% of a maximum heart rate. In some embodiments, a 100 meter sprint may be performed every ten minutes during the run.Table 1

[0073] The 70% of heart rate threshold can be determined via any of a number of known methods including use of a wrist-based heart rate monitor, chest-based heart rate monitor, or any other suitable heart rate monitoring system. In other embodiments, the 70% heart rate may be determined by tables as described herein. Training may be performed at or just below the 70% maximum heart rate, but not above this level. The above-noted daily runs may include a 100m sprint for every ten minutes of running. Flat, traffic-free terrain is preferred as is a softer running surface such as a rubberized track or packed dirt / gravel paths / trails. As seen, each three-week cycle includes progressively more running time, but then returns to an 8-hour week, every three weeks. The aforementioned methods of running can be implemented more effectively once this 24-week training is completed.

[0074] The running methods described herein may be taught by trainers. For example, runners may pay trainers to teach and / or coach the running methods. In addition, the trainers may be trained in the running methods by instructors. The trainers may pay the instructors to learn specific methods to train and / or coach runners. For example, instructors may teach trainers to locate a center of gravity and make sure the center of gravity is being lowered during the entire power surge. In addition, the instructors may teach trainers to identify breathing of the runners as described herein. The training may include evaluating the runners and providing comments to improve the running methods described herein. The improvements may be suggested improvements to the runners.

[0075] Reference is made to FIG. 5, which is a flowchart illustrating a method 500 for enhancing aerobic running of a runner (e.g., runner 200). The method 500 includes performing a running exercise that further includes, in processing block 502performing at least one first multi-count shuffle, wherein each count comprises a shuffle step, and wherein each shufflestep comprises kicking feet of the runner out in front of the runner without lifting ankles of the runner toward glutes of the runner and not engaging hamstrings of the runner. The method 500 includes, in processing block 504, performing a power surge, wherein the power surge comprises performing at least one second multi-count shuffle, wherein the center of gravity of the runner is lower than a center of gravity of the runner while performing the at least one first multi-count shuffle. The method 500 includes, in processing block 506, performing a recovery phase, wherein the recovery phase comprises performing at least one four-count shuffle in an aerobic state.

[0076] Reference is made to FIG. 6, which is a flowchart illustrating a method 600 of instructing runners (e.g., runner 200) to improve running abilities. The method 600 includes, in processing block 602, instructing one or more runners to perform a running exercise described below. The method 600 includes, in processing block 604, performing at least one first multi-count shuffle, wherein each count comprises a shuffle step, and wherein each shuffle step comprises kicking feet of the runner out in front of the runner without lifting ankles of the runner toward glutes of the runner and not engaging hamstrings of the runner. The method 600 includes, in processing block 606, performing a power surge, wherein the power surge comprises performing at least one second multi-count shuffle, wherein the center of gravity of the runner is lower than a center of gravity of the runner while performing the at least one first multi-count shuffle. The method 600 includes, in processing block 608, performing a recovery phase, wherein the recovery phase comprises performing at least one multi-count shuffle in an aerobic state. The method 600 includes, in processing block 610, evaluating at least one portion of the running exercise performedby the one or more runners. The method 600 includes, in processing block 612, providing instruction to improve the running exercise based on the evaluating.

[0077] As used herein, the recitation of "at least one of A, B and C" is intended to mean "either A, B, C or any combination of A, B and C." The previous description of the disclosed embodiments is provided to enable any person skilled in the art to make or use the present disclosure. Various modifications to these embodiments will be readily apparent to those skilled in the art, and the generic principles defined herein may be applied to other embodiments without departing from the scope of the disclosure. Thus, the present disclosure is not intended to be limited to the embodiments shown herein but is to be accorded the widest scope consistent with the principles and novel features disclosed herein.

Claims

AMENDED CLAIMS received by the International Bureau on 17 October 2025 (17.10.2025)1. A method for enhancing aerobic running of a runner, the method comprising: performing a running exercise comprising: performing at least one first multi-count shuffle, wherein each count comprises a shuffle step, and wherein each shuffle step comprises kicking feet of the runner out in front of the runner without lifting ankles of the runner toward glutes of the runner and not engaging hamstrings of the runner; performing a power surge, wherein the power surge comprises performing at least one second multi-count shuffle, wherein a center of gravity of the runner is lower than a center of gravity of the runner while performing the at least one first multi-count shuffle; and performing a recovery phase, wherein the recovery phase comprises performing at least one four-count shuffle in an aerobic state.

2. The method of claim 1, wherein the runner exhales during an entire period of the at least one first multi-count shuffle.

3. The method of claim 2, wherein the runner inhales during the at least one second multi -count shuffle.

4. The method of claim 1, further comprising repeating the at least one first multicount shuffle upon completion of the at least one second multi-count shuffle.

5. The method of claim 1, wherein the power surge is performed over a distance of10 to 25 meters.

6. The method of claim 1, wherein the power surge is performed over a distance of10 to 35 meters.

7. The method of claim 1, wherein, outside of the power surge, the multi-count shuffles are performed aerobically.

8. The method of claim 1, wherein the recovery phase comprises performing one to four cycles of the at least one first multi-count shuffle and the at least one second multi-count shuffle.

9. The method of claim 1, wherein the power surge comprises increasing speed during multiple micro surges.

10. The method of claim 1, wherein the center of gravity of the runner is continually lowered with each power surge.

11. The method of claim 10, wherein the center of gravity is lowered with an increase in force applied by the runner.

12. The method of claim 1, wherein a count in at least one of the at least one first the multi-count or the at least one second multi-count shuffle is an even number.

13. The method of claim 1, wherein at least one of the at least one first multi -count shuffle or the at least one second multi-count shuffle is a four-count shuffle.

14. The method of claim 1, further comprising instructing one or more runners to perform the running exercise.

15. The method of claim 14, wherein the instructing comprises: recording a video of the running exercise; and providing the video to the one or more runners with suggested improvements.

16. The method of claim 14, further comprising training an instructor to perform the instructing.

17. The method of claim 1, further comprising evaluating at least one portion of the running exercise and providing comments to the runner in response to the evaluating.

18. The method of claim 17, wherein the evaluating comprises recording video of one or more runners performing at least one of the portions of the running exercise and evaluating the video.

19. The method of claim 17, further comprising training an instructor to perform the evaluating.

20. A method of instructing runners to improve running abilities, the method comprising:instructing one or more runners to perform a running exercise comprising: performing at least one first multi-count shuffle, wherein each count comprises a shuffle step, and wherein each shuffle step comprises kicking feet of the runner out in front of the runner without lifting ankles of the runner toward glutes of the runner and not engaging hamstrings of the runner; performing a power surge, wherein the power surge comprises performing at least one second multi-count shuffle, wherein a center of gravity of the runner is lower than a center of gravity of the runner while performing the at least one first multi-count shuffle; and performing a recovery phase, wherein the recovery phase comprises performing at least one multi-count shuffle in an aerobic state; evaluating at least one portion of the running exercise performed by the one or more runners; and providing instruction to improve the running exercise based on the evaluating.

21. The method of claim 20, wherein the evaluating comprises recording video of the one or more runners performing at least one portion of the running exercise and evaluating the video.

22. The method of claim 20, wherein the instructing comprises: recording a video of the running exercise; and providing the video to the one or more runners.

23. (Original) The method of claim 20, further comprising training an instructor to perform the instructing.

24. The method of claim 20, further comprising training an instructor to perform the evaluating.

25. The method of claim 20, wherein at least one of the at least one first multi -count shuffle or the at least one second multi-count shuffle is a four-count shuffle.

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