Archive for Running

We Are All An Experiment of One: Find Out What YOU Need The Most and Then Get It Done!

TEAM Pursuit Athletes at the 2013 Timberman Half Ironman triathlon!

TEAM Pursuit Athletes at the 2013 Timberman Half Ironman triathlon!

In order to be able to run as fast and as long as you would like to and remain injury-free while doing it, your running body must be BOTH strong and flexible. Think about this fact: approximately 50% of the energy that propels you forward during the running stride comes from elastic and reactive “energy-return” of your muscles! While you’re taking that in, think about this: at the same time that certain muscles are required to be elastic and reactive, others need to be very stiff and strong, to prevent your body turning into a wet-noodle as your feet hit the ground!

Muscles tense and lengthen and release and stretch (helping to facilitate rotation around your joints while doing all of that!) as they prepare to store energy and absorb outside impact forces and turn that stored energy into forward propulsion. There’s a lot more going on during the stride than you could ever imagine!

And while all of these things are happen within each of our bodies while we run, they happen at different rates of speed and relaxation and ease for each of us. We are, at once the same, and yet very different.

Some of us need more STRENGTH and STIFFNESS in our “chain,” while others need more FLEXIBILITY and ELASTICITY and MOBILITY.  We each have our own “limiters” and weaknesses which may be making us either more prone to injury, or limiting our speed and endurance potential.

So given all of that, do YOU know what your weakness is?

For example…

  • Are you prone to calf injuries because your calves are forced to absorb impact forces due to “too tight” hips?
  • Do you lean back on downhills and “hurt,” suffering from painful quadriceps during those downhills because your quads are too weak to absorb those impact forces and prevent your body from collapsing against the forces of gravity?
  • Are you still landing out in front of your center of mass, even though you know you shouldn’t, because your hams and glutes are not “reactive” enough (too slow) and weak to contract quickly, getting your feet UNDER your hips as you touch down?
  • Does your low back hurt during the late stages of your longer runs or rides because its trying to do the work your butt should be doing?
  • Is your stride short and choppy because your hip flexors are so tight they can’t release to allow your pelvis to rotate forward so that your legs can extend behind you as you drive horizontally forward with each stride?

These are the questions and issues we ALL need to consider, and for each of us, it is different. If you take the time to listen to your body and consider what YOUR weakness or limiters are, then you’ll be able to address it and as a result, improve and run to your true potential!

The answers you are seeking are not always found through “harder” training. Sometimes the answers come when we listen within.  Sometimes things like YOGA or revisiting the BASICS and FUNDAMENTALS, are the path to exploding our true potential, rather than another hard track session.

Our unique Pursuit Athletic Performance “Gait Analysis” system was designed to help us help YOU, learn what it is that YOU need the most! To learn more, go here to learn more about our analysis packages.

Check out our testimonials page here to learn more about the success stories of so many athletes who learned what THEY needed to do to truly explode their potential!

Happy Trails!

~Coach Al

Boston Marathon Race Week: Old Habits Die Hard!

“Mistakes are the portals for discovery.”  - James Joyce
“There is nothing more difficult to take in hand, more perilous to conduct, or more uncertain in its success, than to take the lead in the introduction of a new order to things.” – Niccolo Machiavelli
“The obstacle is the path.”  - Zen aphorism 


This year’s Boston Marathon, which will be held next Monday April 21, will be among the most significant and historic in that race’s storied history, in part because of the bombing events from last year’s race. Today’s post isn’t about the bombing or about THE Boston Marathon per se.  It is about the fact that when it comes to LONG RUNS prior to a marathon, Ironman, or some other long distance race or run, old habits sure die hard.  

What’s the old habit I’m referring to? Running your last long run 3 or even 2 weeks out from race day.   

Its amazing to me that in this day and age, with all we’ve learned about how our body functions best, the idea of doing a “longer” run within 3 and even 2 weeks prior to a marathon is still very prevalent out there in the running community. As the title of this post states, old habits (like being afraid of doing any strength training, or counting mileage as the primary predictor of performance!) die HARD!    

So When Should You Do Your Last Long Run? 

I was first exposed to research about the amount of time it actually takes for deep cellular tissue (muscle) damage to heal (from training) around 1990.  That’s 24 years ago. One study, conducted at Harvard at that time, showed that tissue remained significantly damaged even after 4 or 5 weeks of “recovery” after that “long” run.

After learning about that study and then discussing these concepts with our former podcast guest and running expert Owen Anderson, PhD (who at that time was the editor of Running Research News) I decided to adjust my own training to reflect that longer taper period prior to race day. I immediately felt the benefits of it with my first 2:40 marathon in 1991.  To that point, I’d been able to run a 2:50, but with this new approach to tapering, I ran a full 10 minutes faster and felt better on race day.  I don’t necessarily credit that taper and distance between the last long run and race day as the sole reason for the 10 minute drop, but I do believe it was a huge factor.

Without a doubt, I am convinced that a huge percentage of the runners who are running marathons in this day and age, and in fact many of those lining up in Boston next Monday, toe the line with “still damaged” muscle cells from a longer run, too close to race day.  Maybe its me, but it always made sense that if I wanted to have an opportunity to run my best on race day, that my legs needed to be healed from what I had done to them in training. That might sound like a simple concept, but again, old habits die hard.

Keep in mind as you think about this, that a “long” run can mean different things to different runners. Someone running 90 miles per week can run longer, relatively speaking, than can someone who can only handle 30 miles per week. But in my opinion, even on an elite level, a lot of the country’s best marathoners are still running too long, too close to race day, even with their lofty weekly mileage totals. I’ve employed this taper strategy or some variation there of, with every person I’ve coached since I began coaching, and as I mentioned, used it myself since the early 1990s.

Obviously, doing this requires that you do GET IN those longer runs early enough in your preparation. But even if you fall short in either the number or length of those longer runs, trying to “squeeze in” one last long run too close to race day, ensures that you will toe the line with less than 100% of your capability that day, and that’s a shame. The best chance any of us have to run our best “on the day,” is to show up 100% healthy and healed and motivated to do well, with a solid strategy in place.  The key words are “100% healthy.” If you’re not, even with the best training and highest levels of motivation, you will very likely do less well than you might otherwise be capable.

Why Do Runners Continue To Run Long Too Close To Race Day?

Big Confidence Boost?: At first glance that close-to-race-day long run seems like a smart idea. Many runners believe they need to prove to themselves that they can go the distance on race day, and what better way to show you’re ready than to knock off a 20-miler just a couple of weeks before you go to the starting line! What a great shot in the arm to your confidence, right? Wrong.

It might sound logical to lay one last long run down to boost confidence, but that would be a mistake, and the reason is simple: You need recovery after your long runs.

Many runners dismiss the amount of pounding we put our bodies through running those miles. As I often say here in our Lab, a mile of running is the equvalent of 1500 one-leg squat jumps! That’s a lot of repetitive trauma.

In an article Owen wrote in RRN some years ago, he referenced research conducted by Dutch exercise scientists with a group of marathon runners. “About two thirds had significant signs of muscle injury on the morning of the race, before they had run just one mile of the marathon!” According to the study, “the reason for this muscular mayhem, for the most part, was the long running the Dutch had carried out during the month before the race. The Dutch-athletes’ muscles were totally non-recovered on race day.” The Dutch researchers found that training runs with durations longer than 15 kilometers (~ 9.3 miles) were the ones which seemed to produce the greatest amount of muscle damage. Below 15K, little muscle damage accrued.  (The reason why I started back then, making 9-10mile runs my longest within four weeks of the race).

The BIG Myth.

The biggest myth that exists out there among runners getting ready for the marathon is that a long gap between the last long run and the actual marathon will make our body “forget” how to run long.  Going a full four weeks without a true “long” run, will cause our body to lose its ability to efficiently cover the distance, right?  Not so much! The truth is that provided you’ve done the necessary periodic long runs prior to that 4 week period and built to a distance of 20-22 miles on average, your body will not “forget” how to complete the distance on race day.   

In fact, if you approach your training in the right way, you can use this long-run-free four-week period to truly boost fitness and be more prepared than ever for a great race day! As your muscles heal and recovery progresses, you can…

  • step up the intensity of your training, allowing you to do more of the kinds of training sessions which will have a direct impact on marathon readiness. Those are sessions focusing on lifting vV02max, running economy, and threshold.
  • focus more time and energy on your overall fitness, specific mobility and flexibility needs, and topping off your running specific strength.

Most runners are so used to running on battered and bruised legs and being exhausted, that they never actually FEEL what it feels like to run on legs that are recovered and 100% healthy. What a shame!

The Bottom Line?

A smart marathon or long distance run training plan is one that builds fitness progressively and THEN ALLOWS for adequate recovery prior to race day. Many typical race training plans I see on the internet or written by other “experts” often leave out this critical recovery aspect, having runners run long 2 or 3 weeks out from race day. As a result, the runners following those plans or trusting that guidance end up toeing the line with damaged muscles, even though they “believe” they are 100% ready to have the best race possible.  If you’re reading this thinking “that guy is an expert running coach,” or “my fast friend does it this way,” stop and think for a moment.

Simply put, 3 weeks isn’t enough time for healing for the majority of runners, and 2 weeks is flat out absurd under normal circumstances. The exception might be if your weekly mileage totals are over 80 to 100 per week.  If your weekly mileage is below those numbers, you’ll be very smart to leave at least 4 weeks from the last long run you do until race day. Train smart in this way, and you’ll feel better and run faster as a result!

~Coach Al 

035: Open Water Swimming with Alcatraz Legend Gary Emich [Podcast]

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Elite open water swimmer and coach, Gary Emich

Elite open water swimmer and coach, Gary Emich

Today we’re stoked to have Alcatraz swimming legend and triathlon coach, Gary Emich, on our podcast. Gary is most well known for having completed over 1000 Alcatraz swims (without a wetsuit!) and for a host of other impressive open water swimming accomplishments. 

Gary is a Certified Level 1 USA Triathlon Coach specializing in open water swimming and a Certified Level 2 ASCA Coach.  He is co-host and co-producer of the DVD “Lane Lines to Shore Lines:  Your Complete Guide to Open Water Swimming” and co-author of “Open Water Swimming:  Lessons from Alcatraz.”  And, from 1998 through 2009 he was the race director for the “Alcatraz Challenge Aquathlon & Swim.” His open water swimming CV includes the Amazon River replete with piranhas; Peru’s Lake Titicaca; Scotland’s legendary Loch Ness; the Hellespont (a swim from Europe to Asia); and the 20km Rottnest swim at the age of 58.  Relay crossings include the English Channel (2000 and 2011), Catalina, Santa Barbara, Monterey Bay, the Bay of Naples (Italy) and the Strait of Gibraltar as well as relay circumnavigations of Manhattan, Key West and Pennock Island in Ketchikan Alaska.

 

On today’s podcast, Gary and I chat about all things open water swimming related including…

  • Navigation and sighting: What’s the impact of poor sighting? Tips and drills on how to improve this critical skill
  • Wind, waves and current and how to deal most effectively with these challenges
  • How training in the pool can cheat you
  • Safety considerations for swimming in the open water
  • Race starts and finishes
  • Goggles: what are the most important considerations for open water swimming?
  • Triangulation: what is it, and how can it help you in the open water?
  • Are you a bilateral breather?  Is it a worthwhile skill to develop?
  • And much more!

Thanks for joining us! Make your next open water swim a great one!

~Coach Al

ps: Here’s a neat funny which I know you’ll enjoy!

Fraz

034: Is “Minimalist” The Best Way To Train? [Podcast]

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PAP Podcasts Videos Triathlon TrainingOn just about a daily basis, Kurt and I get questions about what we feel are the optimal ways to train if you’re an endurance athlete. Do we believe higher volume training is a necessary component for success over long distances, or do we believe “minimalist” training is the way to go. What we preach and believe is born from a variety of factors: first and foremost, our personal experience gleaned from many years of trial and error, scientific study and research, and our daily work with athletes of every ability level and from every walk of life. What results is a company philosophy and belief system grounded in three things.

1. We believe in training for the betterment of the body (and mind), not to their detriment.

2. We should learn how to establish, develop, and own quality movement first

3. Each of us is unique. We all have individual natural attributes, goals and dreams, and likes and dislikes.  

My own background is a testament to what I personally believe and what I have lived: I ran my marathon PR of 2:39:37 at Boston on a low weekly average of 45miles of running, with a great deal of supplemental stability and strength training added to the mix.  That being said, there ARE a great many factors that go into what might be the best approach for you.   In today’s podcast, we discuss a variety of factors that might help you determine the best path.

  • Intensity and volume represent an inverse relationship: when one goes up, the other should go down, right?
  • What kind of experience do you have as an athlete? Do you have the requisite aerobic “plumbing” necessary for success as an endurance athlete?
  • If you are imbalanced or moving poorly, will a higher intensity minimalist type training program increase your risk of injury?
  • The scientific evidence is irrefutable: Intensity is the prime driver for improving fitness! But its a risk – reward equation. Is higher intensity worth the increased risk of injury?
  • Does your age matter?
  • Amateur athletes training and racing for fun and to enhance the quality of their lives are generally very busy people with many responsibilities that go beyond “just” training. What impact should this have on how you decide to train?
  • What about YOUR unique tendencies? Do you love to run or ride for hours on end, or is a 1 hour session about your limit?
  • And much more…

We hope you enjoy our podcast on this fun and interesting topic.

~Coach Al

032: The Two Most Common Mistakes Endurance Athletes Make! [Podcast]

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Get the intensity RIGHT to ensure you continue to improve!

Get the intensity RIGHT to ensure you continue to improve!

What’s that old saying about the definition of insanity? To keep doing the same thing over and over and expecting a different result? When it comes to THESE two “most common” mistakes, get in line if you’re among the folks who routinely make them, yet also expect to reach your potential or get better results while making them. I’m here to say, it is time to change and break some bad habits! Learn to train smart.

Mistake #1: Beyond the more obvious factors we talk about here at Pursuit Athletic Performance (that are important for any athlete to reach their goals), such as improving movement quality and developing true functional strength, one training element stands out as KEY for your success, more than almost any other. What is it? Differentiating intensity on a daily basis, and even within each and every training session.

What does it really mean?  (When you hear “train smart,” from a coach, this is partly what they mean!)

In my years as a coach and in training with other athletes, perhaps the single mistake I’ve seen most athletes make who do NOT progress as they hope to, or who have plateaued in their performances, is that they muddy workout intensity, making the easy stuff too hard, and the hard stuff too easy, and everything in between becomes “sort of” hard.  This basically is the equivalent of talking in a monotone voice. Boring, and not very good for improvement!

In order to IMPROVE and adapt to get better and ultimately be more efficient and faster, stay away from the “in between” intensity standpoint is a poor way to execute smart training. If the easy stuff is too fast or too hard, you won’t have the energy to sustain effort on the “quality” segments, and vice versa.

The MORE you can dial in and differentiate your intensity in every workout, the better you will feel, the better you will perform, the faster you will recover, and ultimately, the more you will improve.


Mistake #2: Preparing well, including doing a smart warm up, at the beginning of every training session is critically important to both prepare your body for that session and to minimize risk of injury. When I am observing others, I notice that many tend to blow-off their warm up periods and then end up starting their sessions too hard or fast. If you are rushed for time, that tendency to make this mistake is even greater.

One very common factor that many athletes forget to consider as their fitness improves, is that the more fit and strong you become, the more important a progressive warm up period is. And when it comes to racing, a proper warm up is crucial if you want to have a great race, regardless of the distance.   

Make It More Dynamic, Not Static!  

A high quality structured dynamic warm-up of at least 5 to 15 minutes at the beginning of training sessions and races will accomplish several important things:

It will raise body temperature. When you begin to sweat, it means that your muscles are getting warm, loose, and relaxed. There’s some evidence that higher body temperatures thin bodily fluid, which lessens strain on joints and on the heart.

It reduces initial levels of muscular stress. Anyone who has ever tried to keep up with an “overzealous” training partner who sprints out of the parking lot at the beginning of a ride, knows how your legs burn because you are not warmed up.

It conserves muscle glycogen. “Fast from the gun” workouts and races dip more deeply into your precious supplies of glycogen – the fuel your body needs and prefers to burn for endurance efforts. A slower start with adequate warm up allows you to burn a greater percentage of fat, conserving reserves of glycogen.

It opens capillaries. A warm up dilates the vessels that allow blood to bathe muscle cells with oxygen and nutrients. More blood flow means more fuel and a better performance.

It activates your nervous system. Your nervous system controls your movements and is integral in how efficient that movement is. Warming up effectively improves the activation and efficiency of your muscular contractions, which in turns improves coordination.  Dynamic activities that “wake up” and activate your nervous system make you more efficient and effective in any movement which follows the warm up.

It compensates for aging! Let’s face it, the older you get the more you need a warm up. When I was a kid, I could go full speed right off the couch and into the back yard. Not anymore!


What About Prior to a Race?: An effective warm up prior to a race involves both physical and mental components. The actual structure of your warm up can vary and is highly individual. Shorter is usually better than longer, as long as you accomplish what you need to, to prepare to race well. For a triathlon, I like to reverse the order of my warm up, starting with running, then going to the bike and then the swim.

THE RUN: Begin with some light functional warm up exercises that activate your nervous system, get the blood flowing, and loosen the hips and legs. After 3-5min of very easy running, throw in a few strides to open up a little bit and get the blood flowing, then shut it down and head over to grab your bike.

THE BIKE: Jump on and head out of transition, spinning the legs and confirming everything’s working as it should be.  Depending on race distance and intensity, the warm up might be very short and easy, or longer and more progressive. That is, the shorter and more intense the race from the gun, the more you need to warm up prior to it. After a few short JUMPS to get the blood flowing, spin on in and re-rack your rig. Be sure you put everything back where it was originally, and pull your stuff together for the swim.

THE SWIM: Assuming you’ve left yourself enough time, at this point I like to get into the water and swim for 3-8min, just to get used to the water and the environment and get a sense of visibility and siting. Ideally, you should have enough time to do this short warm up in the water now, and then get out and have a few min to sit down and relax and compose and reaffirm your POSITIVE thoughts about what will be a great day for you!

As a general rule, for all warm ups, the closer you make the warm up to the actual start, the better off you are. Long gaps between warm up and the start of a race make the warm up largely ineffective for what it is primarily intended for, which is to get you warm, activated, and ready to go!

Lastly, as I said earlier, the better and more fit you become, the longer it takes to warm up your body and be ready to go.  When we don’t take the amount of time we need to warm up and prepare our bodies for more intense training, the quality of our workout can be adversely affected, and we also place ourselves at much higher risk of injury. When the gun goes off, pace yourself, stay in the moment, and build in intensity so you can finish strong! Best of luck and have an awesome day!

~Coach Al

Getting Your Season Started Right!

 

Lis Kenon and Coach Al, Pursuit Athletic Performance

Coach Al with 4x Ironman AG World Champion, Lisbeth Kenyon

Hey Everyone! Coach Al here. :)  If you are like many endurance athletes in the northern hemisphere, the late March marks the time when you really start planning to “get serious” with training and race preparation in anticipation of the upcoming competitive season. Even more, for some athletes this time period marks the time when, after a casual glance at the calendar reveals only a few weeks remain until the first event, a state of shock and absolute panic ensues! ☺

Before you panic and start hammering those high intensity intervals, moving yourself precariously close to either injury or over-training, remember to keep a few important things in mind as you embark upon a fast-track toward improved race readiness.

First, avoid the trap of thinking there is a quick fix, short cut, or easy path toward a true higher level of fitness. Building the stamina and strength that leads to success in endurance sports takes time and patience. However, if you pay close attention to the fundamentals such as skill and technique enhancement and general/functional strength, you CAN make some great inroads over a relatively short period of time that WILL help get you closer to being able to achieve your goals.

Secondly, while there are many facets of your training that will be integral for your success, there are two topics requiring your attention all year long but often don’t get the attention they deserve this time of year.  They are: maximizing your daily NUTRITION and daily RECOVERY from training.  (If you’re at a point in time when you feel you need a “kick-start” to cleaning up your diet, check out our De-tox!)

It goes without saying that if you don’t eat well most of the time and at the right times and don’t recover adequately between individual training sessions and week to week, your training, fitness, and ultimately your race preparation will stagnate or even worsen.

Here are three TIPS to assist in transitioning optimally to the month of April and also help you get your season started right:

  1. Review your current Limiters and then establish some Training Objectives to improve and overcome those Limiters. Limiters are your weaknesses or “race specific” abilities that may hold you back from being successful in your most important events.   Likewise, Training Objectives are measurable training goals that you set for yourself and which may be based on your Limiters, with the goal of improving upon them.

To help in this process, start by asking yourself these questions: 

  • As you review your current Limiters, how well have you progressed in the Off-Season in addressing those?
  • Did you “miss anything” in your Off-Season preparation that you should focus on now?
  • Is there a chance that your Limiters will hold you back from being successful in certain events?
  • Are you aware of your strengths and weaknesses?
  • Are you doing anything right now to improve your Limiters and thus your chance for success in your upcoming KEY races?

Even though it IS late March, it is NOT too late to start developing some key workouts to help strengthen your weaknesses. Be patient and persistent, and set measurable goals (training objectives) so that when you line up for your most important event this season, you will have the confidence of knowing you did all you could to prepare for success!

  1. Focus on executing KEY WORKOUTS by differentiating intensity and being purposeful in all of your training: To ensure you continue to improve, one of your primary goals must be to execute key-workouts to the best of your ability, which are those workouts that when recovered from them, will have had a specific and material impact on your race specific fitness.  Avoid falling victim to the “rat race” mentality that has you chronically “running” from one workout to the next without any real focus, which only results in tiredness and higher levels of stress without resulting in improved health OR fitness.
  2. Eat as well as you can, most of the time: Eating the best foods to nurture your health and recovery, most of the time and at the right times, is the best path toward optimizing health and body composition. Too often endurance athletes fall victim to waiting until they are close to their goal races and then trying to get lean and “race ready.” Once you begin to do higher intensity race-specific training sessions, your body will be under greater duress – trying to limit calories at that time can be very stressful and may lead to injury, poor adaptation to training stresses, and basically undoing all of the work you are doing to improve!

To summarize, these three tips come back to one very important but often forgotten concept: listening to your body and trusting your intuition.  I believe your intuition may be the most important tool you have in your toolbox as an endurance athlete, and unfortunately many of us don’t listen to it when we need to the most.

If you are a novice, your intuition might not be as highly developed as your more experienced training partners or friends, but it IS there and is often talking to you! Your “inner voice” might be telling you that you are tired and just don’t feel up to that ride or run that you had planned, or, that what you are eating isn’t optimal to support your training or health.

Your body is smart! If you learn to really listen to it and stay patient and focused on the fundamentals, you will get your season started right and perhaps have your best season ever! Best of luck!

~Coach Al

031: Intensity Metric Triangulation with Coach Will Kirousis [Podcast]

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Coach Will Kirousis

Coach Will Kirousis

Today I’m joined by coach Will Kirousis of Tri-Hard Endurance Sports Coaching to discuss a variety of training related topics.  I’ve known Will for many years and know him, along with his partner Jason Gootman, as among the finest coaches in the business.

In today’s podcast, we discuss the concept of Intensity Metric Triangulation, which is simply an approach that helps to empower athletes to better understand what their power meter, pace meter, heart rate monitor and perceived exertion level are combining to say to them.

Taken further, and most importantly, Intensity Metric Triangulation helps athletes understand how to adjust and perhaps modify how they are executing a training session based on the feedback they are receiving, both objectively from the training tools they might be employing, as well as subjectively from the information their body is sending to them.  In a nutshell, Intensity Metric Triangulation is a simple to use system that helps the athlete know better what’s happening inside in their body and how they might want to adjust training as it evolves.

Will and I also have some fun discussing a variety of concepts that I know will be helpful to consider for any endurance athlete, from communication and self awareness to logging training data to understanding the value of each of our own unique personal histories.  These are key players in our ability to train smart.

One last thing: JOIN Will and I at TRI-MANIA Boston Summit and Expo on March 29, 2014. All information and details can be found here: http://www.tri-mania.com/Boston.htm.  Among many other great speakers, clinics and vendors, Will and his partner Jason Gootman will present a seminar on this topic, Intensity Metric Triangulation at 10:00 AM. I am presenting a seminar at 3:30 PM entitled “Lessons From The Gait Lab.”  Its going to be a great day all around. We hope to see you there!

~Coach Al

030: Trueform Runner: A Remarkable Tool For Honing Your Running Technique [Podcast]

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Trueform1

Trueform Runners in action!

If you’ve listened to our podcast or visited us at the gait lab, you know that we believe running form is a product of your mobility & flexibility, strength & stability, biomechanics, and what the brain tells the body to do.  In fact, in most cases, we reduce the emphasis on technique in the beginning of an athlete’s journey with us to focus on restoring balance to the frame.  Once that mission is accomplished (or is at least a work well in progress) we feel that is the time to start to develop and improve running form.

Today on the podcast we had the great pleasure of sitting down with Brian Weinstein and Jeff Vernon, founders of Samsara Fitness and creators of the Trueform Runner. The Trueform Runner is a non-powered treadmill whose deck is curved up a bit at either end.  It’s quite simple in design, and it is truly a revolutionary training tool.  Coach Al and I have recently had the opportunity to spend some time on one of these machines and experiment a bit.  In the gait lab when we work with athletes on running technique, the first concepts we introduce are proper posture and appropriate cadence.  I can tell you without hesitation that these two things might well be the Trueform Runner’s strong suit.  It provides immediate feedback to the user, increases activation of the posterior chain (that would be the butt!) and it’s quite a lot of fun to play with!  We’re very excited to be doing some research using a Trueform Runner in the coming months, and we’ll share what we learn with you along the way.

Many thanks to Jeff and Brian for joining us today!  We really enjoyed having them in the lab, and we hope you enjoy the podcast.

~Doc

027: Does Running With a Forward Lean Help Efficiency? Does Your Bike Pedal Fit Matter? We Answer [Podcast]

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Forward_LeanHi Everyone!

Today on the podcast we discuss two things.

First, the foot-pedal interface is an important part of a bike fit, yet it is frequently overlooked.   When this is executed correctly, it can improve power and reduce injury.

Second, we answer the question about whether running with a forward lean improves efficiency. This questions leads to a rich discussion of running form. To quote Coach Al, unless you build and integrate the qualities that make for strong, efficient running on the inside, “you can lean forward all day long and all you’re gonna get is a mess.” We dive in.

WOW! 70% Of All Runners Injured Each Year. Don’t Let It Be YOU!

Coach Al Lyman Statistics say that nearly 7 out of 10 runners will be injured at some point during 2014.

70%!

7 out of 10.

WOW.

That’s an unbelievably scary statistic, don’t you think?

Why in the world does this happen? What is wrong that so many get injured from something that is supposed to lift fitness? What can YOU do to avoid injury? And why does it really matter?

Let me answer the last question, first…

If you are injured or less than 100% physically ready, then you can’t train. That means you can’t do those workouts that you love, that you KNOW will make you faster. It’s obvious what you’re missing: durability. By not being durable, and, therefore, unable to train, has a HUGE negative impact on your ability to improve.

Why are so many injured?

The answer lies in two basic facts:

1. Running is a terrible way to GET FIT. Yes, read that again–it’s a terrible way to get fit!

In truth, you need to GET FIT BEFORE you embark on a running program. Most runners aren’t ready to run, because their physical framework isn’t ready to absorb the stress inherent maintaining 1500 1-leg squat jumps (what a mile of running is!). I’ll have more to say about this in an upcoming podcast: Running is a terrible way to get fit.

2. When injury strikes, runners allow their pride get in the way of honoring their body, and refuse to take responsibility for their total, holistic health.

Runners run through pain thinking it is something they should take “pride” in, that shows how “tough” they are. In truth, running through injury is misguided, self destructive, and just plain dumb!!!

Isn’t it time we ALL measured our toughness by honoring our body, showing how mentally “tough” we are by doing what is best for us, and how physically tough we are by getting FIT, first?

Folks, if you’re nursing injury now or in the future, stop feeling sorry for yourself and TAKE OWNERSHIP of your running destiny. You do have a choice. You can do it the right way. You CAN be AS stable, and mobile, and FIT, and strong, and fast, as you see yourself in your mind’s eye, during those moments when you CAN see the best that is inside of you!

How do you get there? Start with a functional movement screen and gait analysis with us or with another reputable provider. Then do the WORK! Take the follow-up training you are provided on the basis of that analysis and DO IT to fix your compensations and dysfunction once and for all. Get functionally strong, stable, mobile and flexible. Heal yourself COMPLETELY, and get off the endless cycle of injury. It can be done. But…

It will only happen if you own it, take responsibility for it, and do what is in your long term best interest! You, and your body, deserve it.

Helping YOU Be Great!

Coach Al

HOLIDAY PROMO

Gait analysis