Archive for Core Stability and Strength

Does Your LowBack Ever Get a Little Cranky or Stiff?

Low back stiffness and pain is epedemic in this day and age. And the truth is, there are SO many potential causes for stiffness or pain in the low back. So, let's get this out of the way - it's not in my job description to diagnose, and even if it was, I'm sure as hell not going to try and diagnose in a blog post  - that'd be kind of ridiculous.

However, what I CAN do...is share a video that I shot this past week for my coached athletes. In it, I get right to the heart of ONE of many reasons why our back can get a little cranky.

I've seen this over and over again in a variety of people, from all walks of life and activity levels, especially, runners....OR (gasp!)...pain-addicted sickos who, for whatever reason, like to do side planking!

We ALL love to hate that one - it sucks so good, right?

THREE Common Causes of Low Back Stiffness and Pain

Before I get to the video I mentioned above, know this: In my experience working with athletes from different backgrounds and age groups who occasionally struggle with low back pain or soreness...

...in the majority of cases (that aren't the result of a traumatic injury like a crash) the issues are usually related to these...

  1. The hips aren't as mobile as they need to be:  We need the hips to move or the back will have to. As I have often said, the body will absolutely get movement from somewhere - the question is, is it the right somewhere. (This is the biggest culprit if you're typically "tight" or "stiff" or consider yourself inflexible).
  2. The hips aren't as stable or strong as they need to be: This is another way of saying the low back ends up having to compensate - and "pretends" to be the butt! Not a good thing.
  3. The core/trunk isn't as stable as it needs to be: Without a stable core, the low back WILL take a beating. In other words, if those smaller muscles throughout the trunk (whose job it is to make sure the spine and entire trunk functions as it should) aren't in synchrony with each other and integrated holistically with the other parts of the body, it's not if you'll have back pain, it's simply when.

To be sure, these aren't the ONLY reasons, but they're the top three.

Or are they?

As I think of it, there's also a FOURTH common cause.

And that is????

To get the answer to that question, you'll need to CLICK on the image to the left...

...and check out a 12-minute long video that I referred to above.

In it, I get right to this FOURTH reason for low back stiffness.

And, I give you four specific movements you can do to alleviate that stiffness right now.

You and I know any kind of low back pain and stiffness sucks. And if you can relate, then maybe I can help.

What are you waiting for? Click the above image and get right to it.

To your success,
Al

PS: If you're not following me on Instagram, pursuitathlete is my IG handle. I plan on continuing to share more cool training ideas and concepts in the future.

PSS: If you believe this post has been helpful and you'd be interested in hearing from me on a more regular basis via email, you can CLICK HERE to subscribe. I hope you've considered the time it took you to read this as time well spent. 🙂

Three Mistakes Many Beginning Runners Make (and How To Avoid Them!)

So today's post is straight forward: I'm going to talk about some of the "mistakes" I typically see beginning runners make.  If you're interested in learning what those are (and what to do to avoid them), keep reading.

One of the things I really enjoy as a coach is helping someone not only begin a running program, but most importantly be able to continue it so that they successfully reach the point in time I refer to as the "satisfying" stage of running. If you've been running for any length of time, you know first hand what I mean. It's that point when you finally start to feel better as you run and can really feel some of the fitness benefits. Those early days and weeks AREN'T easy. With time, determination and consistency however, there's very few things we can do for our health that are more rewarding and satisfying than running!

The secret to getting to the "satisfying" stage of run development is doing it the "right way."   One major step toward doing it the “right way” is to make sure you avoid injury.

If you can manage to avoid injury, you'll build your fitness steadily and consistently and be able to enjoy the benefits of an incredibly satisfying fitness activity. And you'l smile a LOT! 🙂  On the other hand, if you end up injured, you'll soon learn what it's like to be SO frustrated and angry, wondering where to turn for answers as to why you have that pain, and most importantly, what you can or should do about it.

If you STOP running, you start to lose that fitness and the momentum you worked so damn hard for. On the other hand, if you try to KEEP running right through the pain, it will inevitably only get worse, setting you up for even more frustration, anger, and fear about your future as a runner.

Before I go on, I want you to ask yourself an important question: Do you know why you want to do this? Whether it’s to gain more energy, feel younger, be healthier, look better, lower your blood pressure, lose weight, or finish a marathon, recognizing WHAT your primary motivation is may be the MOST important element for success, because it is THAT reason that will inspire you, drive you, motivate you, and create the burning desire that YOU WILL NEED to achieve the rewards you desire!

So, now that I’ve got that out of the way, let's get to some of those mistakes. Avoid these and you'll be well on your way to an enjoyable life of running.


Mistake #1: 

Doing too much mileage - progressing too fast, too soon.  “Patience and fortitude conquer all things.” – Ralph Waldo Emerson

The most common mistake many beginning runners make is to let their initial enthusiasm "run" rampant by running too many miles too soon, going farther and more frequently then their bodies are truly ready for. The risk of this happening is much higher, earlier, when motivation is high and there are no aches and pains in your legs!

However, as the days turn into a week, and then two weeks, the knees, hips, shins, and low back begin to feel some tweaks. If those runners don’t heed these warning signs that the body is beginning to rebel, before too long they will most surely have an injury, and then BAM!, just like that, the new passion for running is stopped DEAD in its tracks. Game over!

How do you prevent this mistake from happening?Be more conservative than you think you need to be with how often, how long, and how much you run, especially early on in your development.

If you are completely new to running or just getting back into it, start with walking first, and then slowly and progressively add small amounts of running into the mix.  For example, I typically recommend a runner take a minimum of 10 weeks to progress to 30 minutes straight running. Start with 30 seconds of walking and 30 seconds of running for 10 or 15 minutes and progress conservatively from there.

Be aware of the warning signs of injury.  If you feel ANY pain that you don’t think is normal for what you are doing, STOP immediately and walk home, or call for a ride home. Doing this could literally SAVE you weeks or months of down time away from the sport.

Be aware that very often injuries sneak up on you; they don’t always happen when you might expect them to. Be aware, listen to your body!
Take AT LEAST one complete day off from exercise each and every week.  Take REST days seriously! It’s when you rest that your body adapts and gets stronger!


Mistake #2:

Not developing core stability or doing any strength training. 

“A terrace nine stories high begins with a pile of earth.” – Lao-tzu

Many beginning runners think that running will make them stronger, so they start a running program without realizing this fact: running in and of itself will not make you stronger!  Rather, running actually breaks you down making you weaker in many ways!

As you may know, with each stride you are landing with about three-times your body-weight in impact forces.  Not only that, the less optimal your running form is, the higher the impact forces are. What is helping to absorb this pounding and keep your body from taking a tortuous beating? The answer is, your CORE should be!

The real true secret to avoiding injury and improving as a runner is to develop a stronger, more durable and stable FOUNDATION.  When your foundation is weak, your form deteriorates as you get more tired. You are forced to slow down or even stop, while your risk of injury goes up because your legs are forced to absorb the pounding your core should be absorbing.

If you don’t improve the stability and strength of your core in a running specific way, and treat your legs to some running-specific functional strength training, you will eventually find yourself injured. How can you develop your entire trunk and core for more powerful and injury free running?   Make the choice TODAY to incorporate as little as 10-minutes of core training, 2 to 3 times per week, into your weekly running routine.
Not sure what to do? Keep it simple, not complex!  Get in touch if I can help.


Mistake #3:

Not making the effort to learn what your inherent risk of injury might be, or where you might be weak, unstable, or out of balance.  

“To thine own self be true." – Shakespeare

The simple truth is that unless you take the time and make the effort to learn about your own body, where you might be imbalanced, weak, or unstable, and then take the steps to correct whatever those things are, you're going to get injured. It's just a matter of time.

No one in their right mind would invest in or buy a house without first checking to ensure the foundation is strong and the mechanicals in the house such as the plumbing and electric are sound and working well. Why don't we do the same thing when it's our own bodies, especially when it's our long term health and happiness that's at stake?

So how do you avoid making this mistake? If you REALLY want to know what the answer is and what your options are, get in touch with me directly via email and I'll tell you what I've learned the hard way.

Have a great week!
To Your Success,
~Coach Al

Want To Be More Injury Resistant? Don’t Waste Your Time With This Dumb Exercise.

So here we are, it's almost April 1st! Did it seem to you that the first three months of the year have just flown by?

Let me ask you two straight forward, honest questions:

1. Would you be interested if I said I could show you one simple (but not necessarily easy) exercise that could (nearly) instantly, give you a STABLE core? No BS here - I'm very serious. Done well, this particular exercise works almost like "magic."

2. And what if I could also save you valuable time and energy by showing you one popular exercise you're probably doing that is a serious waste of your training time and effort?

I'm going to assume if you've read this far, the answer is YES to both of those. So let me start with question #2, the exercise that is A WASTE. What is it you ask?

planksIt is the basic 4-point, front (aka prone) plank.  

Now listen, I know a lot of athletes love this one because you get that "burn" in your abs (yes, I do occasionally use this plank to transition between right and left SIDE planks), and it does make you feel mentally "tough" to gut out long planks, BUT... if your mission is to avoid injury and run faster, this version of a plank just won't do it for you. 

To learn more about the "WHY," take time to listen to this podcast where Doc Strecker and I go into great detail (and hopefully set the record straight) about this exercise.

Now to question #1, if you REALLY want a more stable and strong core, that'll help you get faster and go farther, the Half Front Plank with a reach, IS IT.

Now you might be thinking, this is much "easier" than a full front plank and certainly, something that "simple" can't possibly make a difference. But you would be wrong on both counts.

A Simple (But Seriously NOT Easy) Plank To Get Stable

Don't believe me?

I challenge you to TRY IT exactly as Dr. Strecker describes it (and demonstrates it) in the 3.5 minute video (click on the image to the left) and then let me know how it goes for you.

In fact, I challenge you to videotape yourself doing it and send it to me. I guarantee I will get back to you with a critique, and offer some tips on how you can improve.

Listen, I know your time is valuable and mine is too. I've been at this way too long to waste time. I'm giving you the straight scoop here, it's up to you to see if I'm right.

Try it. Video yourself and then email me to let me know you're sending video. (Dropbox is best to send video. Note that I will NOT open it unless I hear from you first via email).

Trust me, it may look easy but to do it well, is NOT easy.

It's up to you. You can get REAL results, or you can choose to waste your time doing dumb, pointless exercises like the basic 4-point front plank.

But if you ask me, life is too short to waste time on useless exercises.  As I said before, this year is flying by!

Happy trails!
~Coach Al

PS: If you're interested in digging into this Half Front Plank with a Reach a bit more, I shot a video for my coached athletes where I get into more detail with a ton of tips on how to make it better. You can check that video out HERE.

PSS: Let's face it, one of the ONLY real paths for anyone who wants to be proactive and make sure they are doing all they can to age gracefully and get rid of chronic injury once and for all, is to get to the heart of how they're "moving" and determine definitively where they're unstable, weak, or imbalanced. 

So, because I want to help YOU, for a very limited time only (5 days-this opportunity is gone at the end of the day next Tuesday) and for a limited number of athletes (only 5), I am offering YOU a solution!

That solution is our unique Pursuit Athletic Performance Virtual Gait Analysis at 20% off the normal price of $299.00. That's right, 20% off!

4 days only; 5 athletes only. Will one of them be you?

The Virtual Gait Analysis Is For You IF:

  • You're tired of nagging pain and you're frustrated that you can't run as you'd like to.
  • You want answers NOW on what to do to finally resolve the issue forever.
  • You aren't lazy, and are willing to do the work that is required, once you know WHAT to do and HOW to do it.
  • You love life and want to keep running for as long as you're alive!
  • You're a nice person.

The Virtual Gait Analysis Is NOT For You IF:

  • You don't think you need any help determining the cause of the injury. You know it all and might even have the certification to prove it! 🙂
  • You a) got advice from a running friend, or b) now have a foam roller you can use, or c) believe running with pain is the price you have to pay to be "good."
  • You believe with a little rest, you'll be good to go.
  • You believe the answer is to run more miles!
  • You're not a nice person.

How Does Our Virtual Gait Analysis Work?

  1. Go HERE and hit the "Get A Virtual Gait Analysis" Button. During check out, USE THIS COUPON: VGASAVE20 to get 20% off of the normal $299.00 price, but ONLY if you act immediately because it goes away after 5 have been purchased! Coupon code: VGASAVE20
  2. After you complete the purchase, you'll receive an instant downloadable PDF with detailed instructions on every single step you need to take, which includes submitting pictures and video to us. It is an easy-to-follow process that works!
  3. I'll be in contact with you to help you through every step of the process of submitting what we need to conduct the analysis, should you need us.
  4. I'll take all of the information provided and conduct the analysis.
  5. When I'm done (normally about 4-5 days from the time you have submitted ALL of the information to us), we set up a SKYPE video call with you at a mutually convenient time, where we review everything we learned with you. At that time we will answer any questions you may have. Also included is a complete VGA report that includes a detailed, individualized exercise prescription for addressing YOUR specific issues, as well as all supporting pictures and documentation.
  6. And then, because you NEED TO KNOW what to do to fix your issue (and how to do it!), we will give you instant access to our website and all of the instructional videos and documents.

You'll know WHAT to do, HOW to do it, and will be able to contact me directly should you have any questions along the way!

It's time to stop the insanity.

I want to help YOU! However, I can only help if you take action NOW!

You ARE worth the time, expense and effort. Let me help you return to the healthy, vibrant, happy runner you want to be!

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

Effective training is usually about hammering away at the basics. And that usually isn’t sexy. - Moses Bernard

 


 

In this age of social media, it's not uncommon to see a post on twitter or Facebook about the latest and greatest ways to improve running technique. The truth is, how you run (from a technique point of view) is inside-out, not outside-in.

What do I mean?

Well, let's start with two questions:

  1. Do your hip and ankle joints move freely and easily, without restriction?
  2. Are those joints stable and well supported by the muscles and soft tissue that surround them?

If you're like most runners, the honest answer is probably, "I'm not sure."

To run with a low risk of injury and develop as much speed as your talent will allow, you need certain pre-requisites from a movement quality perspective.  Among those are ankle and hip joints that move freely.

Simply put, "form work" or running "technique" work, is really frosting on the cake.

What's the cake?  How you move.

From the inside-out.

Be smart my friends. "Bake the cake" before putting on the "frosting." Doing that will enable you to enjoy lots of smiles and continual progress. Otherwise, you could end up going down a path that will ultimately lead to injury and frustration.

Not sure what to do next? Start with these:

  1. Find out where you're restricted or unstable and as a result, more likely to injure yourself as you build running mileage. (If you're not sure how, ask).
  2. Based on what you learn, get started immediately on building a true foundation of mobility, 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 balanced, you've then got the pre-requisites to move on and refine your running technique.

Running technique work is FROSTING on the cake. The cake, is your mobility, 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 how you move from the inside-out, e.g. 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, 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?

Get in touch. I can help.

To your success!

~Coach Al

Rock Your Wall!

 

 

I love the analogy of building a wall when it comes to how we should build our fitness, don't you?

In some important ways, our body is a lot like a house...

If you're going to age gracefully and remain durable as you prepare for your races this coming season, you'd be smart to remember that you need to build your own "athletic" foundation, similar to your home's foundation.

Think about it...if you're driving down the road and you see a house that is leaning off to the side with a crumbling foundation, you sure wouldn't want to buy that house, would you?

Even though you and I would desperately LIKE to be able to, we can't build true ironman, marathon, or ultra-running fitness by just saying it, OR by taking it ALL in one bite. Just as Will said, we need to start by laying that brick, one at a time, as perfectly as we can, day after day after day.

If we do it right, soon we'll have that great foundation - one that is stable and straight and strong and that will support OUR "house" in any kind of wind, or more specifically, as the weeks, months, and miles add up!

Which brings me to the main message in today's blog post:

Any smart season-long training plan and progression BEGINS by:

  1. Restoring health and balance and fundamental movement quality, and then...
  2. Establishing a solid foundation that will support all the training that is to come. 

At Pursuit Athletic Performance, we call this first training phase, Restoration and Foundation.

So what's YOUR story?

During this time period, it's about learning as much as you can about your body - it's about self-discovery, from a movement point of view - learning your "story" as an athlete. That might sound a little strange but as a coach, I can't express just how important it is.

Try on some of these questions to get to the heart of who you are as an athlete:

  • Where do you feel tight? Why?
  • Where do you feel weak? Why?
  • Are you routinely fighting some kind of virus? If so, why?
  • Do you struggle frequently with constant nagging pain or injuries? If so, why?
  • Are you a strong, fatigue-resistant swimmer or a weak, slow swimmer? If you're a weaker swimmer, why?
  • Are you a strong cyclist who can climb with ease, or do you struggle to push a larger gear? If you struggle to push that larger gear, why?
  • Are you a strong, durable runner or would you consider yourself injury prone? If you're not durable, then why?
  • When you get tired out on the race course or during long training sessions, do you struggle to maintain efficient form?

Now if your house is about to blow over in the wind, or if that foundation is crumbling and starting to show some cracks...well then, the color of your window shades doesn't matter very much, ya know?

Your body and your fitness are the exact same thing

Get started NOW. Answer the questions and take action, and you'll be on your way to building the biggest, baddest, greatest, fitness "wall" that has ever been built!  It won't happen any other way.

As always, if you have questions, leave a comment of email me directly and let me know. I'm here to help.

To your success!
~Coach Al

 

The Coaching Advice I Give Most Often

 

Endurance athletes pride themselves on pushing through the most challenging, gut-busting workouts. Anyone who is on Facebook sees those "inspirational" memes where the message is always to push-push-push! We like to think of ourselves as tough and willing to push hard and do that little bit extra, even if that "extra" results in some pain that just might be an impending injury.

We love to share our toughness on social media too. Hell, thinking about it - isn't this really why Strava and Facebook exist? So we could prove to those athletes around us that we're a little tougher (and faster) than they are!?  Come on, admit it! 🙂

Hey, listen...I get it. I've been there. 🙂 Improving and racing long aren't easy. Sometimes you gotta dig deep, push yourself harder, put in that extra effort if you want to get better, right?

But let me ask you a question. Is there a point where that never-ever-quit mindset can be detrimental?

The answer to all of these questions is a resounding YES.

You've got to put in some extra work and be willing to do some things that most wouldn't. But at the same time, the mindset of "never-quit-no-matter-what" can sometimes do a lot more harm than good.

Let me just come right out and say it straight: You're never going to be as sorry for the workouts or sets you didn't do, as much as the ones you DID do that you shouldn't have.

In other words, if in doubt, leave it out.

A few weeks ago I sent an email to my mailing list, discussing what I believe might possibly be the world's dumbest exercise? (In case you missed that email and post and you'd like to read it, hit me up via email and I'll send it on to you).

My friend Amy replied (as did a lot of folks with similar stories) sharing with me her story that speaks to this very same idea. I clipped a portion of her email and underlined some of it. Check it out:

 

 

 

 

 

 

 

 

 

Unfortunately, Amy's email says it all. If only she had stopped one set earlier or when she started to really feel her form falling apart.

 

The Best Kept Secret To Avoiding Injury and Improving Consistently

Anyone who knows me or has worked with me knows I'm passionate about helping athletes improve, get faster and stronger, and of course avoid injury along the way.  What many people don't know, is that the secret to improving and avoiding injury aren't those mobility or stability exercises I continually program.

So what is?

Most injuries occur, not because your core is unstable or you're tight. They happen most often, because of dumb training mistakes. You know, the mistakes you make that at the outset, look like you're being "tough." Going the extra mile. Doing that extra rep or set or workout.

Just like Amy did. 

Sometimes, the best thing you can do to ensure you'll keep improving is to leave something OUT or stop short, just when it might seem like you could go on forever.

I wish I had a dollar for every time I've said, "it's at the moment in time when we feel the most bulletproof, that we're actually the most vulnerable."  Not popular to hear, I know. Because hey...we love our toughness and never-say-quit mentality.

So, a couple of months ago I did a talk for some locals here on the sun-coast that was titled "Train Smart: What Is It? How To Do It!"  Goes right along with this theme, ya know?

I've got 24 slides from the talk that I'd be happy to share with you.

I guarantee there's some TIPS in there that just might help down the road to avoiding all of the mistakes I have personally made over the years! That's the thing, I think, that makes me a good coach. I've made ALL of the mistakes so you don't have to!  🙂

To Your Success!
~Coach Al

Are You Wasting Your Time Doing This Dumb Exercise?

So here we are, it's almost April 1st! Did it seem to you that the first three months of the year have just flown by?

Let me ask you two straight forward, honest questions:

1. Would you be interested if I said I could show you one simple (but not necessarily easy) exercise that could (nearly) instantly, give you a STABLE core? No BS here - I'm very serious. Done well, this particular exercise works almost like "magic."

2. And what if I could also save you valuable time and energy by showing you one popular exercise you're probably doing that is a serious waste of your training time and effort?

I'm going to assume if you've read this far, the answer is YES to both of those. So let me start with question #2, the exercise that is A WASTE. What is it you ask?

planksIt is the basic 4-point, front (aka prone) plank.  

Now listen, I know a lot of athletes love this one because you get that "burn" in your abs (yes, I do occasionally use this plank to transition between right and left SIDE planks), and it does make you feel mentally "tough" to gut out long planks, BUT... if your mission is to avoid injury and run faster, this version of a plank just won't do it for you. 

To learn more about the "WHY," take time to listen to this podcast where Doc Strecker and I go into great detail (and hopefully set the record straight) about this exercise.

Now to question #1, if you REALLY want a more stable and strong core, that'll help you get faster and go farther, the Half Front Plank with a reach, IS IT.

Now you might be thinking, this is much "easier" than a full front plank and certainly, something that "simple" can't possibly make a difference. But you would be wrong on both counts.

A Simple (But Seriously NOT Easy) Plank To Get Stable

Don't believe me?

I challenge you to TRY IT exactly as Dr. Strecker describes it (and demonstrates it) in the 3.5 minute video (click on the image to the left) and then let me know how it goes for you.

In fact, I challenge you to videotape yourself doing it and send it to me. I guarantee I will get back to you with a critique, and offer some tips on how you can improve.

Listen, I know your time is valuable and mine is too. I've been at this way too long to waste time. I'm giving you the straight scoop here, it's up to you to see if I'm right.

Try it. Video yourself and then email me to let me know you're sending video. (Dropbox is best to send video. Note that I will NOT open it unless I hear from you first via email).

Trust me, it may look easy but to do it well, is NOT easy.

It's up to you. You can get REAL results, or you can choose to waste your time doing dumb, pointless exercises like the basic 4-point front plank.

But if you ask me, life is too short to waste time on useless exercises.  As I said before, this year is flying by!

Happy trails!
~Coach Al

PS: If you're interested in digging into this Half Front Plank with a Reach a bit more, I shot a video for my coached athletes where I get into more detail with a ton of tips on how to make it better. You can check that video out HERE.

PSS: Let's face it, one of the ONLY real paths for anyone who wants to be proactive and make sure they are doing all they can to age gracefully and get rid of chronic injury once and for all, is to get to the heart of how they're "moving" and determine definitively where they're unstable, weak, or imbalanced. 

So, because I want to help YOU, for a very limited time only (5 days-this opportunity is gone at the end of the day next Tuesday) and for a limited number of athletes (only 5), I am offering YOU a solution!

That solution is our unique Pursuit Athletic Performance Virtual Gait Analysis at 20% off the normal price of $299.00. That's right, 20% off!

4 days only; 5 athletes only. Will one of them be you?

The Virtual Gait Analysis Is For You IF:

  • You're tired of nagging pain and you're frustrated that you can't run as you'd like to.
  • You want answers NOW on what to do to finally resolve the issue forever.
  • You aren't lazy, and are willing to do the work that is required, once you know WHAT to do and HOW to do it.
  • You love life and want to keep running for as long as you're alive!
  • You're a nice person.

The Virtual Gait Analysis Is NOT For You IF:

  • You don't think you need any help determining the cause of the injury. You know it all and might even have the certification to prove it! 🙂
  • You a) got advice from a running friend, or b) now have a foam roller you can use, or c) believe running with pain is the price you have to pay to be "good."
  • You believe with a little rest, you'll be good to go.
  • You believe the answer is to run more miles!
  • You're not a nice person.

How Does Our Virtual Gait Analysis Work?

  1. Go HERE and hit the "Get A Virtual Gait Analysis" Button. During check out, USE THIS COUPON: VGASAVE20 to get 20% off of the normal $299.00 price, but ONLY if you act immediately because it goes away after 5 have been purchased! Coupon code: VGASAVE20
  2. After you complete the purchase, you'll receive an instant downloadable PDF with detailed instructions on every single step you need to take, which includes submitting pictures and video to us. It is an easy-to-follow process that works!
  3. I'll be in contact with you to help you through every step of the process of submitting what we need to conduct the analysis, should you need us.
  4. I'll take all of the information provided and conduct the analysis.
  5. When I'm done (normally about 4-5 days from the time you have submitted ALL of the information to us), we set up a SKYPE video call with you at a mutually convenient time, where we review everything we learned with you. At that time we will answer any questions you may have. Also included is a complete VGA report that includes a detailed, individualized exercise prescription for addressing YOUR specific issues, as well as all supporting pictures and documentation.
  6. And then, because you NEED TO KNOW what to do to fix your issue (and how to do it!), we will give you instant access to our website and all of the instructional videos and documents.

You'll know WHAT to do, HOW to do it, and will be able to contact me directly should you have any questions along the way!

It's time to stop the insanity.

I want to help YOU! However, I can only help if you take action NOW!

You ARE worth the time, expense and effort. Let me help you return to the healthy, vibrant, happy runner you want to be!

There is NO Tomorrow.

 

Today's post is important - I hope you can take a minute to read it. It's important for one simple reason - because as the subject line says, there is no tomorrow. 

Now that might sound extreme or fatalistic, but ya know (and as you'll learn as you read further), when it comes to setting goals, taking care of those "niggling" injuries (that seem to get worse as we get older), and being able to do the things that make us smile (like run!), I've learned that the only path that works long term, is to take action like there is NO tomorrow.

Now... before I tell you what kind of action I recommend you take, let me share a quick story with you...

That's me with Life Breath owner, Linda Jaros, and our friend (and coached athlete) Kristin Wilkes-White.

Last week I traveled up to the great state of Rhode Island to perform a series on 1 on 1 movement assessments at the Life Breath Wellness Center and Studio, with an absolutely awesome group of people, most of whom are just like you.

They are all hard working athletes who are unfortunately dealing with a variety of nagging injuries and the resultant pain and dysfunction. They all simply wanted to know what they need to do to feel better so they can go live life and enjoy it on THEIR terms!

I don't think that's unreasonable, yet it is a situation so many athletes find themselves in.  Can you relate at all?

When it comes to protecting and healing your body and making sure you can run (or hike, bike, or anything else) for as long as you would like (how about for as long as you live), there is no tomorrow.

The ONLY path for anyone who wants to be proactive and make sure they are doing all they can to age gracefully and get rid of chronic injury once and for all, is to get to the heart of how they're "moving" and determine definitively where they're unstable, weak, imbalanced, or asymmetrical. 

So, because I want to help YOU, for a very limited time only (5 days-this opportunity is gone at the end of the day on Monday!) and for a limited number of athletes (only 5), I am offering YOU a solution!

That solution is our unique Pursuit Athletic Performance Virtual Gait Analysis at 20% off the normal price of $299.00. That's right, 20% off!

4 days only; 5 athletes only. Will one of them be you?

 

The Virtual Gait Analysis Is For You IF:

  • You're tired of nagging pain and you're frustrated that you can't run as you'd like to.
  • You want answers NOW on what to do to finally resolve the issue forever.
  • You aren't lazy, and are willing to do the work that is required, once you know WHAT to do and HOW to do it.
  • You love life and want to keep running for as long as you're alive!
  • You're a nice person.

The Virtual Gait Analysis Is NOT For You IF:

  • You don't think you need any help determining the cause of the injury. You know it all and might even have the certification to prove it! 🙂
  • You a) got advice from a running friend, or b) now have a foam roller you can use, or c) believe running with pain is the price you have to pay to be "good."
  • You believe with a little rest, you'll be good to go.
  • You believe the answer is to run more miles!
  • You're not a nice person.

 

How Does Our Virtual Gait Analysis Work?

  1. Go HERE and hit the "Get A Virtual Gait Analysis" Button. During check out, USE THIS COUPON: VGASAVE20 to get 20% off of the normal $299.00 price, but ONLY if you act immediately because it goes away after 5 have been purchased! Coupon code: VGASAVE20
  2. After you complete the purchase, you'll receive an instant downloadable PDF with detailed instructions on every single step you need to take, which includes submitting pictures and video to us. It is an easy-to-follow process that works!
  3. I'll be in contact with you to help you through every step of the process of submitting what we need to conduct the analysis, should you need us.
  4. I'll take all of the information provided and conduct the analysis.
  5. When I'm done (normally about 4-5 days from the time you have submitted ALL of the information to us), we set up a SKYPE video call with you at a mutually convenient time, where we review everything we learned with you. At that time we will answer any questions you may have. Also included is a complete VGA report that includes a detailed, individualized exercise prescription for addressing YOUR specific issues, as well as all supporting pictures and documentation.
  6. And then, because you NEED TO KNOW what to do to fix your issue (and how to do it!), we will give you instant access to our website and all of the instructional videos and documents.

You'll know WHAT to do, HOW to do it, and will be able to contact me directly should you have any questions along the way!

It's time to stop the insanity.

I want to help YOU! However, I can only help if you take action NOW!

You ARE worth the time, expense and effort. Let me help you return to the healthy, vibrant, happy runner you want to be!

To Your Success!
~Coach Al

PS: Still doubt it works? Why not speak with any other athlete who has gone through it. Send me an email (coachal@pursuitfitness.com) and I'll give you contact information so you may find out for yourself.  Or, jump on to our Pursuit Athletic Performance Facebook page and ask for input.

PSS: Remember, for 5 days ONLY and for 5 runners ONLY! 20% off!! No exceptions! Act now! This is gone by the start of next week!

Stuck In Injury? Now Is The Time To Do Something About It!

Woman and men running during sunset

Believe it or not, we're approaching mid-January. The sub-freezing temperatures have settled on the northeast and Midwest, and the snow is piling up.

Whether or not it feels like it (can you say 15+ inches of snow and counting yesterday, if you live in the northeast!), spring is right around the corner, and with it, the events you have planned that you are also HOPING will make you feel good about yourself AND about the year 2018, when looking back on it.

The problem for many, especially those who have had success in the past, is allowing their EGO (along with some wishing and hoping) to get in the way of forward progress.

Why do we allow our own "confirmation bias" or our need to always be "right" to drag us down and keep us stuck in a place of injury, plateau, or worse?

If you can't get out of your own way long enough to leave behind the wishful thinking and see things (even for a brief moment) for how they REALLY are, then you know what? You will reap exactly what you sow. You will remain stuck in a place where injury or poor performance becomes your new normal.

If I've learned anything over the years, it is how important it remains to embrace humility. I have also learned that I NEED to get out of my own way and reach out to others with a beginner's mindset, so that I may move fully forward and reach my greatest personal potential! Not always easy, I know, but incredibly important and powerful.

Why not join me and a long list of others and finally put the injury and plateau bug behind you!

Get in touch with me by email to see if there might be a way I can help you with a consult, or even a Virtual Gait Analysis. Take the first step now toward becoming the better, more durable athlete you know exists inside, so that 2018 turns out the way you hope it will!

All my best,

~Coach Al

Triathletes and Runners: Strength Doesn’t Equal Stability

 

"Then you will know the truth and the truth will set you free." - John 8:32


Without a doubt, endurance athletes are finally coming around to understanding and believing in the importance of strength training. Even though it's taken a while, it's great to see.  The kinds of "functional" strength work I was experimenting with in the late 1980s to help increase my durability, endurance and speed (while logging a lot less miles than most of my training buddies and competitors), is almost becoming routine now among many competitive triathletes and runners.

Along the same lines, it almost "normal" now to sit in the middle of a group of runners or triathletes and hear folks talk about "hitting the gym," or getting in their "leg (or arm) day." That was unheard of even just 10 years ago. Today, smart athletes KNOW that strength work has to be a part of their routine. As a "bonus," the strength trained runner or triathlete looks better. After all, who doesn't want a better physique to go along with our already highly developed cardiovascular fitness?

Part of the reason for this gradual shift is likely because baby boomers (like me) are aging. Ack! In addition to their race results or the next ironman, more and more are thinking about their longevity and how well (and gracefully) they'll age. That's a smart thing.

On the topic of strength and maintaining it, I've shared a few links recently that speak to the obvious and profound connections between muscle wasting (sarcopenia) and aging more gracefully.  THIS TedTalk called "Muscle Matters," and THIS article from OutsideOnline titled "To Delay Death, Lift Weights," are two examples of what I mean. Definitely take the time to read and listen!

So what's the problem?

Listen, there's absolutely no doubt that strength training is important for every athlete, regardless of your gender or age or experience level. As the above article and TedTalk discuss, there is NO substitute for being strong. In my opinion, every single person ought to put getting stronger at the TOP of their priority list.

But at the same time, as someone who works with injured athletes every day, I have to point out the BIG MYTH that exists in so many athlete's minds -- that ALL you need to do is hit the gym and work your arms, abs, back and legs, and you're set.

You may think you're doing all you need to do to avoid injury and perform your best, but unfortunately that's not the case.

How "ripped" or muscular you are - how much weight you lifted in that gym session last night - none of it has anything at all to do with how durable or injury resistant you are or will be down the road.

Not sure what I mean?

Here's an example. And yes, in case you're wondering, I see this week in and week out - athletes who can't for the life of them understand why they are so often injured, despite religiously going to the gym to lift weights and get strong.


The triathlete pictured here in these two photos contacted me recently to inquire about coaching. He's got talent and as you can see, he's a pretty strong guy. What's his goal? Qualifying for Kona - which is no easy task.

So what's the issue?

In one of his first attempts to qualify, he came really close to getting his slot, proving to himself that he had what it took!  However, ever since then his results have tumbled...and NOW, he's dealing with hip pain that has him in physical therapy and making multiple visits to his orthopedic surgeon to try and learn what is going on. To say he's frustrated is an understatement!

How does an obviously talented, goal-oriented, hard working triathlete like this, who as you can see is strong, end up with hip pain and suffering from increasingly worse race results? (There are many examples of athletes like this guy - strong and yet frustrated! Are you one of them?)

There are certainly a variety of things in both his movement quality and in his training and recovery that could explain his frustrations. One of the potential answers to that question became very obvious to me as soon as I saw some video of him on the treadmill as part of his Virtual Gait Analysis with me, something I do with EVERY SINGLE athlete I coach.
These two images, which I clipped from his run video at mid-stance (or shortly thereafter) of the gait cycle, show an excessive amount of  instability of his core and hip girdle, specifically measured here from the back as "lateral pelvic drop." As you can see in the picture, I measured 9 degrees of "drop" on the left leg and 7 degrees of "drop" on the right.

To say the amount of instability on a single leg here is significant is an understatement: 2 degrees or less would be considered "ideal" for this athlete. He's at 9 and 7 degrees respectively! Yikes.

One thing most don't realize is that this instability has very little to do with the strength of an individual muscle. Or the strength of his body. Or how "ripped" he might be. It has a LOT to do with his nervous system - and the timing of muscle firing. The kind of training that will fix these issues begins in the brain, with basics and fundamentals.

If you'd like to know MORE about this topic, you're in luck. I've written lots about it over the years.

Start by going to THIS post, where I discuss why mechanics are so important for race-day performance and injury resistance. Or THIS post, discussing the truth about why runners become injured. Or THIS one, which discusses the often misunderstood relationship between strength and stability. In fact, use that search function there to dig into many similar kinds of posts. There's much to learn.

Luckily, this athlete came to the right place. I'm confident that as he follows my guidance and the process unfolds, we'll see a gradual improvement in his stability.  And along with that, his durability and his performance.

As soon as possible, he wants to be back out on the roads so he can take advantage of his strength and determination to succeed, and finally reach his goal of qualifying for Kona!

So what are YOUR goals? Better yet, how can I help you get past YOUR movement related frustrations so you can go out and reach them?

To your success,

~Coach Al