Running occurs in three planes: sagittal (front/back), frontal (side-to-side), and transverse (left/right rotation.) Efficient, healthy running happens when your joints are able to move freely through these three planes. For runners, full-range movement at the ankles, hips, and thoracic spine (t-spine) is crucial. Unfortunately, our modern lifestyle may be an impediment to good running. Sitting,…
I’ve had a lightbulb moment thanks to an Instagram post by Brett “the Glute Guy” Contreras, PhD. (I wish I’d saved the post. Now I can’t find it… Oh well.) He described training the glutes in both a linear and rotational fashion. This makes sense when considering the alignment of the muscle fibers of the…
I call it the 24-hour rule… which is that after a big success or a bad failure, give yourself 24–48 hours to celebrate the success or grieve the defeat. But then, get back to doing the work itself. The longer that you stew in a loss or ride the dopamine high of a win, the more…
I’m pleased to share 8 Ways to Improve Your Running Posture, my latest article in Podium Runner. Running posture is vital for effective, healthy running. This article teaches you to mobilize joints that may inhibit good posture, and how to strengthen key muscles that reinforce good posture and make for stronger running. Here’s an excerpt:…
The three twos: Too much, too fast, too soon. Lately, I’ve been listening to Jason Fitzgerald’s Strength Running podcast. As the name implies, his show discusses strength training for runners. I think it’s excellent and full of useful information. If you’re a coach or trainer who works with runners, or if you’re a runner with an…
Whether you’re a runner or not, you will benefit from stronger, more competent feet—particularly the big toe, or hallux. Hallux mobility and stability are critical to how the foot absorbs shock, stabilizes the stride, stores energy, and pushes off. Without adequate foot mobility and strength, any number of problems may arise, including pain in the…
I’ve written several times about my problems with Achilles tendinopathy and plantar fasciits. I’ve also written an article about cramping. My solution has been to strengthen the lower legs for the Achilles problem, and strengthen the adductors and hamstrings to fix the cramping. I think the strength work has helped, but there’s more to the story.…
It’s seven weeks to the Grand Traverse Trail Run, my first ultramarathon. (Also, seven weeks remain to raise $3000 for Running Out of Time, my effort on behalf of the Natural Resources Defense Council. Do you want to help save the outdoors? Can you donate? Please do!) I ran a little over 40 mi. last…
I once thought of corrective exercise as a magic ritual that would instantly fix pain. I believed a Z-Health drill, an FMS glute bridge, NSCA balance exercise, exotic kettlebell move, or some specific stretch or core activation routine would instantly change something so that I could move freely without pain—and without thinking about it. That’s magical…
I ran the Collegiate Peaks 25 Mile Trail Run on Saturday 5/4. My wife and I stayed in Salida, about 30 min away from the start in Buena Vista. That meant a dark and early wake-up of 4:30 am. Such is life sometimes. We had superb weather: sun, clear skies and temps in high 30s…