Archive for runner

Minimum Standards: Can You Hit “X” Of Something To Ensure “Y” Result?

Team Pursuit triathletes reviewing some basic skills at our fall 2014 "Re-Set Camp."

Team Pursuit triathletes reviewing some basic skills at our fall 2014 “Re-Set Camp.”

Hi Everyone! Coach Al here.

On the heels of our “Team Pursuit” Re-Set Camp this past weekend, a team member emailed me and asked about some proclamations I had apparently made with regard to minimum standards, that you, as an athlete, ought to be shooting for prior to embarking on hard(er), more challenging training.

When answering the email, I didn’t recall exactly what those minimum standards he was referring to might be, so I responded in the email to him the way that Kurt and I typically do, by saying that the “gold standard” for assessing when any athlete is ready to train hard with little to no obvious risk of injury, is to have 2 degrees or less of lateral pelvic drop at 5k race effort. I wasn’t entirely sure that this response would satisfy or answer this athlete’s question, but as I said, it IS a pretty good minimum standard to aim at.

The athlete responded to me with this: “You had a lot more proclamations than that. It is hard as athletes to know we are hitting that, where knowing a list of accomplishments that support that will be far more productive (plank for X min, 10 pushups, etc).”

I completely understand that knowing on your own how much pelvic drop is occuring at any time is difficult. (To know for certainty, come on in to our gait analysis lab in the Pursuit Training Center, and see what IS actually happening when you run.)

However, from my point of view, while it might be neat and tidy to have a LIST of “x” minimum standards to meet, the truth is that training progression and “readiness” for more progressive, harder, more challenging training, isn’t QUITE as black or white as we might like it to be.

And perhaps more to the point, in my mind, one of the fundamental questions that comes out of this discussion is, how strong or stable is “strong or stable ENOUGH?”

Taken at face value, that is a very iffy question with no real rock solid answer that applies to every person. And its complicated by the fact that it isn’t really pure strength we’re after, its work capacity (and perhaps resilience or resistance to fatigue), as Gray Cook alludes to in this article called: Strength?

I love this quote from the article, where Gray speaks about the phrase he prefers to use when describing strength: work capacity.

He says, and I quote: “Let me simplify work capacity. If we are talking about repetitions: Any repetition with integrity should get you an A or a B on the qualitative strength-grading scale. Any repetition without integrity should get you a D or an F on the strength scale. If you can’t decide on integrity, you are stuck at a C.

How many imperfect reps do you have time to do today? If you don’t have an integrity gauge or a quantity-against-quality gauge, you will never be able to truly value work capacity.”

This is a very powerful concept because it points out that as we move forward on the progression continuum (making things harder, or to do more challenging exercises, or to add more load to our existing exercises), we’re also fighting that constant battle to maintain that movement integrity – to keep the ratio ofquality vs. quantity as it should be. For anyone who has pushed themselves to do more, lift more, run faster, or pedal harder, you KNOW that form starts to deteriorate as fatigue rises. Simply put, the more tired you get, the harder it is to do it well.

So if I were to offer you a simple and straight forward minimum standard of “do X reps and you’ll get Y result,” and you didn’t get that result you were seeking even though you hit that minimum, you’d be looking back at me and wondering why. And likely holding me accountable to it.

This athlete said it’s “hard to know as athletes” where you are and whether you’re hitting what you need to.

I get it.

But what if, in your quest to hit some theoretical “minimum standard,” you gave up quality in favor of quantity to hit the standard?

What if the standard itself ended up having very little to do with YOUR specific issue, or the limiters that are most holding you back from reaching the next level of performance?

The truth is, there are VERY few, engraved-in-stone, “if you do this, then you get that” scenarios within the progressive training process.

And along with that, there are certainly NO guarantees that any athlete is “enough” of anything, especially when that anything has to do with stability, work capacity, or mobility/flexibility.

My suggestions?

  1. Keep trying to be better. Not perfect, just better. 
  2. Embrace the process – immerse yourself in it. It might be cliche’ to say enjoy the journey, but it really IS paramount for long-term success and exploding your true potential. 
  3. Seek solutions within AND outside yourself for your weak links, weak patterns, your imbalances.
  4. Go enthusiastically after those patterns, exercises, or skills that you don’t do quite as easily or quite as well as others. Clean them up!
  5. Always come back to the movement quality basics and fundamentals as your baseline. 

The objective real-time video assessment that we do as a part of our gait analysis really IS THE ONLY way to know for sure, exactly where you are at. Other than that, the process that includes increasing training stress or load, doesn’t always have hard margins and may not even have a finish point. To believe that there are those minimum standards, in order to make it easy to know where you’re at, is really fools gold.

That is NOT to say that you shouldn’t keep trying to be BETTER. That’s really the ultimate goal. Wake every day with a commitment to be better.

WillSmithQuoteKeep laying bricks perfectly, as Will Smith said, and soon you’ll have a wall.

Seek the paths that lead you ultimately toward improved body balance, improved mobility and stability, and work capacity, and then reinforce ALL OF THOSE elements (capabilities) with smart, progressive, patient, persistent training.

And, keep it fun along the way of course!

Happy trails!

~Coach Al

Be Careful WHO You Get Your Running Advice From…

“Insanity: doing the same thing over and over again and expecting a different result.” – Albert Einstein

“Caveat Emptor” – Latin for let the buyer beware


Hi Everyone! Coach Al here.

Today I’m jumping up onto my soapbox.  I guess I’m a little tired of looking around me (and online as well) at coaches and trainers who call themselves “experts” or who dish out a pile of crappy advice (and who don’t walk the talk) when marketing to unsuspecting potential athletes/clients, and so I just figured it was time to vent a little bit.

And perhaps offer a little advice, too. :)

So if you’re a runner or multi-sport athlete who truly wants to be better, faster and improve consistently, OR a fitness enthusiast who simply wants to be able to work out and stay healthy, read on. If you’re offended by hearing the truth, then stop reading now.

My advice today starts with this: Be very careful about who you’re taking your running (and training) advice from. 

In this day and age, anyone can post a video on youtube and become an “expert.”

Anyone can open a gym or fitness studio and talk about “doing it right,” without really knowing what “right” is or actually doing what they say you should do.

As you move forward and work toward achieving YOUR goals in 2015 and beyond, ask yourself some simple questions:

  • Has the person you’re taking advice from EVER demonstrated the ability to remain injury free while doing progressively more challenging training?

Many coaches and trainers right around you, are injured themselves while they lecture to YOU about what you need to do to stay injury free! Beware of frauds and internet “experts”.

  • Have they demonstrated the ability to train progressively and improve their performance consistently, moving from a novice to a higher level of performance?

Many coaches and trainers out there preach like they’ve “been there and done that,” yet have never ever trained from a novice level to a higher level of performance!  I’m not talking about finishing a half-marathon or marathon, I’m talking about raising performance to a higher level.

If you are going to take advice about how to get faster or stronger, shouldn’t you take it from someone who has actually demonstrated an ability to do it? Beware of a trainer who always has an excuse for their sub-par performance or some reason why they are always satisfied with mediocrity.

  • Have they worked with others who have been injured or in a long-term cycle of injury and helped them get OUT of that injury cycle to rise to a higher level of performance?

If a trainer or coach IS injured themselves, can they honestly speak to what it takes to remain injury free? (Other than traumatic injury, in nearly every instance the answer is no!)

No, I AM NOT saying a coach has to have gone “fast” to be a good coach, or done the ironman to be considered a triathlete.

What I am saying is that there are way too many frauds out there pretending to be “expert” trainers and coaches, using the internet and unsuspecting consumers to profit.

  • Take a good look at who you’re training with:
    • Are they injured?
    • Are they dismissing things like movement quality and are they recommending you do the same?
    • Are they practicing what they preach?
    • Are they, or have they, demonstrated the ability to do what they say you should do?

Be smart. Caveat emptor.

You’re worth it.

Happy Trails!

~Coach Al

Would You Benefit From More Hip Mobility?

“If your mobility is compromised enough to make you compensate, the sensory input that you have to your reflexive behavior is askew—you have an overload of information or an underload of information. Either way, you’re not receiving the information you need. If sensory information is not converted to perception and perception is not converted to action, you’re not going to get better without embracing the idea of changing mobility.”
          – Gray Cook, from his presentation entitled Continuums

Hi Everyone!  Coach Al here. As a coach who works with runners and triathletes of every ability level, all who want to be stronger, better, and faster, I KNOW for them to be their best, mobility must come first. It must come before strength work, before speed work or interval work, and before very long runs. 

Without appropriate mobility in the right places in the body, an athlete will be at much higher risk of injury AND won’t perform to their true potential.

Restricted mobility in the hips and ankles means that athlete can’t attentuate gravity or ground reaction forces. As a result, their calves or legs or low-back must step in and compensate, often resulting in pain, injury, and frustration. There’s also the issue of poor economy or efficiency resulting from that restricted freedom of movement. To put it another way, that athlete simply has to work harder (higher heart rate, more effort, and thus more fatigue and less endurance) at any effort level to produce the same relative speed or power.

IF YOU are short on mobility in the right places, you’re very likely much closer to injury than you realize, AND you’re slower and less efficient than you could be also.

Here’s a short 2-minute video that I hope helps you get a bit more freedom of movement from your hips and ankles. Enjoy!

~Coach Al

 

 

 

 

Would You Like To Improve Your Running Technique?

“You ain’t gonna learn what you don’t wanna know.” – Jerry Garcia

“Should I ‘sta’ or should I ‘mo’? – The Clash


Here at Pursuit Athletic Performance, we believe there is a RIGHT or optimal path to improving your running technique, and there is also a less optimal way to improve.

The right path leads to lots of smiles and continual progress. The wrong path leads to injury and frustration.

Dr. Melissa Welby shows us the optimal path.

What is it? Start with these, just as SHE has done.

  1. Find out where you’re weak and likely to injure yourself as you build running mileage. What is your true movement quality? Are you imbalanced?
  2. Based on what you learn, get started immediately on building a true foundation of stability and strength so that your body is able to handle the repetitive stress inherent in running.
  3. Restore balance where its lacking. Do you need MORE mobility / flexibility work, OR…more stability / strength work?  Who are you?
  4. Build your running mileage and speed smartly and progressively while you also build strength and resiliency.
  5. Once you’re stable and strong and balanced, refine your running technique and form with a tool like the non-motorized Trueform Runner! With the Trueform, you can’t go along for the ride. YOU do the work and make the running happen.

Running technique work is FROSTING on the cake. The cake, is your core and hip stability and overall strength!

So if the above is the optimal path, what is the wrong path?

  1. Starting a progressive running program without knowing anything about your weaknesses or strengths or movement quality.
  2. Building your running mileage believing (mistakenly) that the key to improving is simply about running more mileage.
  3. Ignoring the pain that starts to develop in your hips, low back, feet or legs.
  4. Not only ignoring, but running through that pain.
  5. Listening to clueless coaches or training partners who tell you that to fix the pain, you need to change your shoes or simply run more mileage.

When you build a strong foundation, address weaknesses and fix them, and THEN progress in a smart way culminating with technique and form work on a GREAT technique tool like the Trueform Runner (just as Melissa is doing!), you CAN truly have your cake and eat it too!  Who’s hungry? 

  • No pain from injury.
  • No frustration as your program starts and then stops (due to injury).
  • More smiles, fun, fitness, and speed!

What are you waiting for?

 

 

 

 

What’s A Trueform Runner? Watch and Find Out!

A bunch of athletes have asked us point blank:

“Why did you choose the Trueform Runner as the official run trainer for Pursuit Athletic Performance?

What ARE the real DIFFERENCES between it and any other treadmill?”

We threw this short video together to tell you about this amazing non-motorized treadmill,

now occupying space in our brand NEW Pursuit Athletic Performance Training Center. Check it out!

 

 

Variety Is Greatly Overrated. Here’s Why! (Including TIPS On How To Progress!)

Despite what some believe, strength is NOT the goal with the movement training we do. Strength is a symptom ….a symptom of moving well.  In a similar vein, speed training is not the optimal path toward improving our fitness.  Improved fitness leads to improved speed potential. Speed is a product of moving well and improved fitness.  

~Coach Al


Strength isn't the goal! Strength is only a symptom of moving well!

Strength isn’t the goal! Strength is only a symptom of moving well!

Here at Pursuit Athletic Performance, Kurt and I believe the true value and benefit to movement based strength training resides in digging DEEPER into the basic skill and integration of  a movement.

In this day and age, with athletes becoming bored so easily and instant gratification being so prevalent in every phase of our life and culture, digging deeper into a movement vs. moving “on” from the movement is often difficult (and even frustrating) for the individual athlete to fully embrace.  We seem to frequently fall victim to the mindset of always looking for the next “great” exercise, the next great “tip,” or how we can blast on to the more “advanced” stuff, thinking its a magic bullet to the success we seek.

Whether or not you like it, the truth is that the devil is in the details and the magic to optimal progression and exploding your potential is in true mastery of the basics and fundamentals.  This single concept, while easy to read, might be the most challenging for the average person to accept and embrace, but it IS the key to long term, meaningful success.

So, yes, variety is greatly overrated.  To reiterate, once the shiny newness of an exercise wears off and you’re “bored” with it because it’s not “new” anymore, you’re forced to get deeper into it, or bail out and just move on to something else “new” and “exciting.”  I’d argue the best choice is the former, not the latter. 

Of course, that being said, there are a great many ways to enhance the quality (and thus results) of the training you are doing, rather than to change exercises.  For example:

1. Use a slower rep speed. 

  1. It’s common for folks to move in and out of movements quickly.
  2. It’s common to see folks come out of the bottom of a movement quickly, rather than “owning” that bottom portion.
  3. Use a count of 4 – 1 – 3 seconds: 4 seconds lowering – 1 second pause at the bottom – 3 seconds raising.
  4. Removing the ‘elastic’ or rebound component to better own each phase of the movement.

2. Decrease your leverage. 

  1. Think about the HUGE difference in difficulty between a double arm push-up with a wide arm position, and a single arm push-up! Huge difference in leverage.
  2. On the topic of stability, a tiny difference in how wide your arms or knees are really changes how difficult the exercise is to do well!

3. Improve your focus and tension! 

  1. Where’s the hard in your exercise coming from?
  • From inside of you? Posture, breathing, focus?
  • Or is it coming from OUTside of you?  Are you thinking a different exercise, or more weight (outside of you) will automatically make you stronger? Not going to happen.
  • We need to consciously PRODUCE that tension, even when moving a relatively small amount of weight.
  • Focus, tension management, radiation of tension throughout!
  • “Intensity” and “strength” isn’t just about moving more weight. Its about bringing a certain level of whole-body tension and focus into every movement.
  • In RKC/HKC circles as well as in power lifting circles, there’s a saying: “If you make your lighter weights feel heavier, your heavier weights will feel lighter.” Practice the focus and tension skills with lighter resistance, you’ll get more benefit from every movement you do!

Happy Trails!

~Coach Al

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 

007: The Stretch Every Runner Must Do (Podcast)

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Hey Everyone!

 Stretching is a topic that is often discussed among athletes, but there seems to be as many ideas about what to stretch and how to stretch it as there are stars in the sky.

The singular goal of stretching is to restore balance in muscle length around the joints in the body. In order to do this, we must first be able to identify what constitutes “normal” length and then understand how best make changes where necessary.

So what’s the stretch every runner must do?

The one that is appropriate.

In this podcast we help you identify which muscles YOU, personally, need to stretch, and why mobility and flexibility are moving targets and should be periodically assessed.

Also, see the video below where Dr. Strecker answers the question about muscle length he’s often asked, “So how long are they s’posed to be?”

 


We hope you enjoy our podcasts and find them useful for your training and racing. Any questions? Hit us up in the comments, or on Facebook. Let us know of any topics you would like us to cover too.

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Baby Steps: A Runners Guide to Feet, Shoes and Dating (FREE Ebook)

pursuit athletic performanceThis little piggy…hurts! We know how it is. Feet can often be a source of big trouble for runners. Here is a direct download link for Baby Steps: A Runners Guide to Feet, Shoes and Dating, our free (somewhat humorous) guide to your feet, how they work, and how to–finally–pick the running shoe that’s right for YOU.

Orthotics? We cover that. Dating? Well, really, not so much! 8-)

Here’s an excerpt:

Pick up any running or triathlon magazine and you won’t read too many pages before a bold advertisement displays the shoes you really need if you truly want to be your best. Some claim to make you faster or prevent injury, others tout the benefits of “running more naturally.” One thing’s for sure, all of them look cool. And they come in the flashiest colors. And there’s some (paid) uber-athlete sporting said (complimentary) foot gear. You know the one. She just posted a new course record at IM Antarctica. She is sweaty and sexy and appears to have been chiseled from a solid block of marble. Not some cheap, domestic marble, mind you, the expensive Italian kind.

You, too, could look like this, race like this and maybe even get a date on Friday night if you wore these shoes.

Then we get serious, and take you on a tour of your foot function, foot form, and mechanics, leading you to figure out how to pick the right running shoe. Hit us up with comments or questions here in the blog or on our Facebook page. Enjoy and let us know what you think!