HOW AND WHERE TO RIDE

SAFETY WHEN RIDING

Before riding the RUNBIKE, please carefully read the “support” chapter which describes how to prepare for riding safely.

A protective helmet which conforms to the safety standards is essential when riding
A calf protector is advisable – it protects against being pinched by the rear wheel
We recommend full-finger gloves and possibly back protectors for beginners

THE CORRECT POSITION WHEN RIDING THE RUNBIKE AND POSSIBLE MISTAKES

		The legs The legs are centrally positioned, the foot presses on the pedal in the area of the toes. NO: the foot may not be placed with the toes pointed inwards or outwards.

		The knees The knees point forwards in the direction of travel, the knee is in line with the heel. NO: do not turn the knee inwards or outwards

		The pelvis The pelvis should be centrally positioned, the correct position of the pelvis is important for the curvature of the entire spine. NO: the pelvis may not be overly extended to the front or the back –do not stick your bottom out

		The lower back The lower back is centrally positioned. NO: beware of increased bending or hunching in the area of the lower back

		The upper back NO: beware of hunching the upper back.

		The neck and the head They should be in the position of an extension of the torso. NO: beware of sticking your head and neck out (not like a turtle) or bending your head and neck backwards.

		Shoulders and elbows The shoulders are both at the same height. The elbows should be in a slightly bent position. NO: do not press your shoulders forward or together (protraction), do not raise them towards your ears; double-jointed individuals should ensure that they have maximally extended elbows

Hands

Change the grip position when riding, holding the bull horns is more suitable for straightening up and for the activation of the front and back muscle chains.

The body´s centre of gravity

The centre of gravity changes in association with the gradient of the terrain: on the flat, the centre of gravity is mainly between the rear and front wheel, but more towards the front wheel – beginners may lean more on their hands so that the centre of gravity does not move to the rear wheel and the front wheel does not subsequently rise with a resulting backwards fall.

HOW TO RIDE A RUNBIKE

Beginners should first acquaint themselves with slower riding and thus avoid any needless falls. They have a tendency to ride quickly, because this appears to be easier for them than riding slowly, which places greater demands on stability, but it may be more dangerous. Beginners should first learn to start off and brake on the flat.

STARTING

It is good to have the pedal near the ground on the side, which you prefer to start off on. Hold the handlebars and place your foot on the lower pedal. Now, push off with the second foot, place it on the pedal and begin pedalling. BE CAREFUL when starting with the pedals at the same height – there is a risk of falling backwards!

BREAKING

The pedals are in the vertical position – one foot down and the second up, the faster you ride, the more the body’s centre of gravity will shift backwards, the hand is prepared on the brake, do not exert 100% pressure on the front brake, just brake lightly with it, rapid and heavy braking will give rise to the risk of a fall over the handlebars.

RIDING WITHOUT PEDALLING

Freewheeling – it is advisable to alternate the “standing” foot, do not only use the dominant limb, but alternate them.

CHANGING THE GRIP

When riding, change the position of the grip, use the handlebars and the bull horns, it is advisable for beginners to first acquaint themselves with the grips in the area of the handlebars and they should only begin changing grips after gaining a certain amount of confidence, holding the bull horns is most advisable for an erect position and for the activation of the muscles in the area of the shoulder blades and the back muscles.

REVOLUTIONS

Faster revolutions – you have to lean into the corners, copy the axis of the bicycle.

DOWNHILL

The centre of gravity is more over the rear wheel: the greater the gradient, the more the centre of gravity moves backwards.

RIDING UPPHIL

The centre of gravity shifts substantially towards the front wheel: the faster you want to ride and the more you want to press on the pedals, the more you have to press with your arms. If you are using the bull horns, pull on the bull horn on one side and press on the opposite pedal - crosswise. When riding uphill, use your energy and the shifting of the weight of your entire body onto the side with the down stroke for pedalling.

GEARS

Heavy and light, first learn how to change gear on the flat, change to the light gear at the bottom of a hill.

OBSTACLES

Only highly skilled riders can ride over obstacles: even an everyday curb or a pine cone could tip you over! The Runbike is not a bicycle and its ride properties are very different in many ways. When riding over an obstacle or on a soft surface, slightly shift your weight onto the rear wheel so that you lighten the front wheel and simplify the transition. Do not ride the front wheel into potholes, because this leads to the weight being distributed more on the front wheel and to the risk of a fall.