Archive for coach al

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

 

Motivation and Stress: An Inverse Relationship?

 

So I was chatting over the last few days with a couple of athletes I coach, helping them to be a little kinder to themselves during what is a challenging time in their lives.

We all have our battles to fight - life is just like that sometimes. stress, anxietySo often we go through periods of time where stress and anxiety levels are higher than we want them to be.

Maybe it's a personal or family difficulty, or dissatisfaction at work, health issues with someone close to us (I am living this right now unfortunately), economic challenges, or just flux and change, which in and of itself, can cause a ton of stress.

What ALL of us need to remember is that when stress levels are HIGH, it is natural and normal that our energy and motivation may wane.

In other words, stress and anxiety exist in inverse of boundless energy, internal drive, and motivation.

The problem comes when we don't see this inverse relationship, and we begin to ADD to our stress levels by berating ourselves for not "wanting it" more, or working harder, or trying to have the same level of motivation we might have had in the past.

The issue IS NOT that you don't care or that you don't "love it" anymore. More likely, it's your body in flight-or-fight mode causing stress hormones to course through the bloodstream. The BEST thing for you to do at any moment MIGHT be TO train, but sometimes that is the last thing you want to do!

If you find yourself feeling stressed, or struggling to recover from your workouts, remember the old adage, "this too shall pass." 🙂

Here's a few tips that I hope will help you thrive in a challenging world:

1. In times of stress, stop beating yourself up for any lack of drive or motivation. See this for what it is, an inverse relationship. Treat each day as a NEW day, and strive to be better. Take one session, one task, at a time. Smile more, you'll feel better!

2. Try to take a "bird's eye" view of everything, and remember that your body has only so much (limited) energy available to sustain life, repair damaged tissue, digest nutrients, handle emotional stress, handle cooling during hot, humid weather, AND complete those challenging training sessions, among many other things. During stressful times, something has to give, and sometimes that needs to be your training. If you need to take a step back or a few days "off," you won't lose your fitness. In fact, you might return to your routine feeling better than ever.

3. Seek ways to alleviate the stress. Facing the issues causing the stress and taking action to change the situation as best you can is a smart strategy. Just don't bite off too much at any one time.

4. If the circumstances are out of your control, do your best to JUST DO IT, knowing that you will nearly always feel better AFTER exercise or training, regardless of the situation. Exercising is a great stress reliever, first and foremost. The added bonus is that you will have done something positive for YOU, leaving you feeling better about yourself. Endorphins will also enhance your mood.

5. The reality is, motivation is overrated. #inspirational memes are overrated. Sometimes you have to come back to the discipline and dedication to do what you know you need to, simply because you care. Danny Kavadlo (Progressive Calisthenics trainer at DragonDoor) wrote a great blog post yesterday on this same topic called "Take Hold Of The Flame." I recommend you take a moment to read it.

The bottom line? Sometimes you need to just be kind to yourself. Seek balance as the best path toward optimal training. If at first you don't succeed, try and try again. Keep smiling, keep it fun, and don't be so damn hard on yourself.

None of this gives you permission to slack. But, rather, be honest, compassionate and kind to the most important person in the world: Y O U!

To your success,

~Coach Al

 

060: MORE on Mindsets for Optimal Performance with Stanford Researcher, Omid Fotuhi [Podcast]

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Dr. Omid Fotuhi

Dr. Omid Fotuhi

Hey everyone! Coach Al here.

Today I am once again honored and pleased to welcome back onto the podcast, Dr. Omid Fotuhi, runner, triathlete, and project manager for the Stanford University Interventions Lab. It has been almost a year since we last had Omid on the podcast; I've personally been anxious to get him back on so we all could continue to learn from him and his research team.

Without a doubt, that first podcast we did together (Episode 58, which you can listen to by going HERE) was one of our most popular ever.

In Part 1 of our chat (Part 2 coming soon), we discussed what he's learned about how we all can better use the power of our mind to explode our potential!  Such as...

  • The important interplay between our own belief systems and effective goal setting.
  • The three types of goals / goal setting, and how they work individually and collectively to empower us to greater achievement and self actualization.
  • Fixed and growth mindsets: Which is more likely to lead to reaching one's potential?
  • The most effective strategies for reaching beyond our fears and achieving more than we ever thought we could!
  • And much more!

Thanks everyone for joining us and tuning in, we appreciate it. I am already looking forward to sharing Part 2 of our discussion soon!

Happy Trails!

~Coach Al 

059: “Slipped Away,” with Special Guests Jean Mellano and Ron Hurtado [Podcast]

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SteveT

I'm honored to have two special guests on the podcast today: Jean Mellano, author of the memoir Slipped Away, and veteran, founding member, and executive director of the Airborne TriTeam, Ron Hurtado.

Some background: I first met Steve Tarpinian in 1996 after deciding to attend his "Swim Power" clinic at the Nassau County Aquatic Center in Long Island, NY.

I was hoping to learn how to overcome my fear of the water and how to swim. If you're thinking that's not exactly an easy task for a 36-year-old having experienced a near drowning as a 10-year-old kid, you'd be right.

I arrived as a anxious newbie, wondering what the day would bring. When I left at the end of the day, I had made a friend for life and also come to know one of the best teachers, coaches and men I'll ever know.

Sadly, on March 15, 2015, that great teacher, coach, mentor...lost his war on depression, and took his own life.

SlippedAwayFast forward a short time later, Steve's soulmate and partner of 35 years, Jean Mellano, after reading all of the heartfelt remembrences of Steve on the popular Slowtwitch.com forum, decided to write a memoir to honor Steve's legacy and bring more awareness to mental illness, specifically depression.  She titled it Slipped Away.

In Jean's words,"there is still so much stigma and embarassment attached to depression, which further adds to the suffering of those afflicted. Mental illness is where Tuberculosis, HIV/AIDs, and cancer were many years ago in terms of no one wanting to talk about it."   

In today's podcast, Ron, Jean and I discuss many things including Steve's legacy, such as:

  • Why and how the book, Slipped Away, came to be.
  • Project9linea Long Island based non-profit organization that supports veterans suffering from PTSD and depression, and which receives the majority of the proceeds from the sale of the book.
  • The Airborne TriTeam, another Long Island based non-profit organization started by Ron, specifically created for mentally and physically challenged war veterans. The team has a unique and strong connection to Steve and his legacy.
  • What we can all do to help those suffering from PTSD and other forms of mental illness.
Depression is like an iceberg...

Depression is like an iceberg...

In Jean's words: "To many people who knew him, Steve had it all and appeared to be on top of the world. Hindsight is 20/20; we now know things weren't always as they seemed. In many instances, people who suffer from depression and mental illness hide it very well.  If someone close to you has a pattern of "going dark" (not returning phone calls or emails, etc.), it could be more than just them being busy or forgetful.  When this happens too often, perhaps a little more compassion and understanding for that person may be in order."   

Jean believes Steve's true legacy and how he should be remembered isn't as a great coach, race-director or athlete who took his own life, but rather, as a human being who did his very best to make people feel good about themselves and who inspired them to accomplish things they never thought they could do.  I couldn't agree more.

Thank you Jean and Ron, and everyone who joined to listen in to this podcast.

To learn even more about the memoir and about Steve, or to purchase a copy, visit the website HERE.  It's also available on Amazon.  You might also want to visit the Slipped Away Facebook page HERE.

~Coach Al 

PS: Jean wrote a wonderful article for the online magazine, The Mighty. In it she shares some of what she has learned about grief since Steve's passing. I highly recommend it.

Are You Ready To Break The Cycle?

Marathoner_Knee_Brace_med

In response to a recent survey I sent out to some athletes on our mailing list, many told me how frustrated they are with an on again-off again running injury cycle. Quite a few also said they have learned the hard way that when they're injured, they can't train, and when they can't train, they can't improve.

Listen, I hate talking about injuries as much as you and everyone else. Being injured is like that dirty little secret that no one, especially the injured, ever wants to discuss, ya know? Runners lie, wish, hope and hide them, and even try to silently talk themselves out of them. And it doesn't seem to be improving either. I read a prediction recently that 7 out of 10 runners will be injured in the 2016 calender year. Something is seriously wrong here!

If you "google" any common running injury, you'll get page upon page of information on how to self diagnose your injury. As you start to read through the articles and pages you find, very often a calm will come over you; you're finally finding the information to the problem and hopefully a cure is around the next page, right?

The truth is, when you're injured, the SITE of the pain is rarely the SOURCE of the pain. So self diagnosis rarely ever works.  In fact, you often end up just treating the symptoms, not CURING the root cause because you don't know what it is!  And the root cause of an injury is often quite simple and foundational in nature.

If you've read this far, chances are this topic is resonating with you, so please keep reading!

So let me ask you a question: How many courses of physical therapy have you gone through to fix an injury in a specific area only to have it crop up again? I hear that complaint from athletes in every sport, young and old, every day. Here's how it often plays out in a vexing triad of money, time, and frustration:

Let's say an athlete has recurring bouts of Iliotibial Band Syndrome (ITBS). What's the actual cost?

3 bouts of ITBS x 12 weeks of physical therapy + 2 x-rays + 4 pairs of different running shoes + 2 knee braces + 1 MRI  = a whole lot of TIME, MONEY, AND FRUSTRATION! 

"Why isn't this injury gone? Why does it keep coming back?"

If this is you and you're ready to stop treating the symptoms and finally RESOLVE your injury issues, why not start TODAY with my partner, Dr. Kurt Strecker's FREE VIDEO INJURY PREVENTION SERIES.  Click HERE to learn more.

Honestly, I watched him film these videos, and I think they're really good. There is absolutely no cost to you so you've got absolutely nothing to lose, right?  You will receive real and valuable information that actually works.

Are YOU ready to break that cycle?

If I can answer any questions or help in any way, contact me and let me know. I'm listening.

Happy trails!
~Coach Al

PS: In a future post, I'll discuss the biggest error that most runners make when they return from an injury. If YOU are making this mistake, you will very likely see the injury return much sooner than you would like, and that sucks. Stay tuned.

058: Mindsets for Optimal Performance with Stanford Researcher, Omid Fotuhi [Podcast]

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Dr. Omid Fotuhi

Dr. Omid Fotuhi

Today I am really psyched to welcome onto the podcast, Dr. Omid Fotuhi, triathlete and project manager for the Stanford University Interventions Lab. I truly believe the topics we discuss on the podcast today will have a profound impact on anyone listening in. The group of researchers led by Dr. Fotuhi are doing absolutely state-of-the-art research on mindset and performance!

Dr. Fotuhi and his colleagues at the Interventions Lab describe their research as "focused on identifying psychological barriers that impede performance and well-being, and leveraging those insights to create theory-driven interventions that target those barriers." Here's a link to a short video that provides a brief look at the work they do.

In this podcast, Dr. Fotuhi shares his experience and research on topics such as:

  • What are some of the most common patterns of beliefs and thoughts that we all have, and how do those correlate with our performance?
  • Do seemingly inconsequential events have an impact on how we see ourselves and therefore how we perform in races?
  • How is our own motivation to train and race to our ultimate potential impacted by how we see ourselves and the world?
  • Having a fixed or growth mindset: Which is more likely to lead to reaching one's potential?
  • What can we do to improve our ability to persist in the face of adversity, to experience less negativity and perform better at our races?
  • And much more!

I personally found our discussion incredibly valuable, especially from a coaching perspective. I learned a lot and encourage everyone to listen in. This is powerful stuff!

Happy Trails!

~Coach Al 

057: All Things Trail Running with Ethan Veneklasen and Deborah Livingston [Podcast]

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UltraRunnerPodcast co-host, Ethan Veneklasen

UltraRunnerPodcast co-host, Ethan Veneklasen

Deb and Coach Al, at their Cedar Lake Trail Camp and Retreat this past weekend!

Deb and Coach Al, at their Cedar Lake Trail Camp and Retreat this past weekend!

Today I am excited to welcome Ethan Veneklasen and Debbie Livingston to the podcast. Without a doubt, this was one of my favorite podcasts to date!

I had the opportunity to connect with Ethan after this year's Miwok 100k. All three of us were there to race. Miwok is one of those old classic races in the ultra-running world. Held on May 2nd in the Marin Headlands outside of San Francisco, Debbie and Ethan ran a little bit of the course together that day.

Ethan is one of those great guys who seems to know everyone in the ultra-running world! Besides being a co-host of the ever popular ultra runner podcast (over 150k downloads per month!), he's also a Hoka One One and VFuel ambassador.

As for "Deb," anyone who listens to this podcast knows who she is.  Mom and wife, elite ultra-runner, coach, yoga teacher and steward of all things mother-nature and the environment, she was last on the podcast with me when we visited with James Varner and the Trail Running Film Festival back in February.

In June of last year, I did an interview with Debbie for the podcast. It's a fantastic chat where she shares some of her secrets to success, as well as discussing those things (like trail running, ultra-running, caring for the environment, her family) that are most important to her! She's one of the best!

In this podcast, we have a really informative and fun discussion on topics such as:

  • How far the unique sport of ultra-running has come in such a short period of time.
  • Why they feel trail running is special, unique, and so very different from road running.
  • Their "story" and some of the important things that have changed their lives and brought them to this point in time. Ethan has a unique one - you can read more about it here.
  • Miwok 100k: This was Ethan's 2nd try, after a DNF last year. Debbie ended up as 4th woman! What makes this race so amazing and special?!
  • Tips for those who want to get started in the sport. You CAN do it! 🙂
  • And much more!

I'd like both of them for joining me today. I sincerely hope you enjoy the chat and are inspired to get out there and hit the trails! All the best!

~Coach Al 

056: Visiting with Podiatrist Rebecca Rushton [Podcast]

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Rebecca Rushton BSC, author of the Advanced Guide to Blister Prevention

Rebecca Rushton, BSc, author of the Advanced Guide to Blister Prevention

Today I am pleased to welcome podiatrist Rebecca Rushton of Esperance Podiatry in Esperance, Australia, to the podcast. Without a doubt, Rebecca is one of the world's foremost experts on blisters!

Now if you've never struggled with a blister, then the information she has to share might not seem all that important. I believe however, that at some point in the future, each and every runner or endurance athlete will experience a blister, and probably at the worst possible time. What we can all learn from Rebecca could make the difference between a painful struggle to the finish line, or busting a new PR with a smile.

Some of the things we discuss in this podcast:

  • What are the most pervasive myths surrounding blisters? There are plenty!
  • What's the difference between rubbing and shearing and why does it matter?
  • Are certain folks more prone to blisters?
  • What about shoe fit and lacing options?
  • Do lubricants like vaseline or powders work to reduce blister risk, or are you actually making things worse by using them? (Hint: I unfortunately discovered this during my last race, a 50 mile trail race in Florida a little over two weeks ago! Not good). 🙂
  • And much more!

Rebecca has created a terrific FREE online resource called The Advanced Guide to Blister Prevention. If you want one single resource that will be your go-to for all things blisters, this is definitely it.

For more resources from Rebecca on how to take the mystery out of blisters, go to her website.

I'd like to thank Rebecca for joining me today. I sincerely hope this short 25 minute podcast makes a difference for someone out there who, at some point in the future will be able to avoid a blister, rather than struggle with one. Happy Trails everyone!

~Coach Al 

Do Your Calves Ever Cramp When Swimming? Here’s Why!

1794548_678702325506808_505115595_nThere's nothing like a painful calf cramp to ruin an otherwise enjoyable swim, ya know? 🙁  They seem to happen at the worst times and very often, they'll happen in our most important races. Frustrating!

So what's going on? Why do so many triathletes struggle with this issue during swimming?

Ridding yourself of the cramping calves will often lead to exactly what you want when you swim, which is a nice compact kicking motion which is both streamlined and also relaxed.

Here's a question I received from one of our athletes, that might sound familiar?:

"Sometimes I get a cramp in one of my calves while swimming. It can happen in the beginning, middle, or near the end of a workout, and only occasionally - not every time I swim. It may happen just after pushing off the wall, or it may start in the middle of a lap. I don't feel like I'm kicking very hard when I'm swimming. It has never happened in a race, just while training in a pool. I figure I swallow enough pool water during my swims that hydration shouldn't be the issue. Any suggestions on how to prevent them?"

Calf cramps while swimming can be quite common actually, especially for triathletes in particular...and there's a very good reason why....and its got nothing to do with hydration or electrolytes....

The reasons usually come from two things:

1. Trying to point the toes during kicking, which is active "plantar flexion" and creates tension in the calves. DON'T do this!* DO NOT try to point the toes while you kick.

2. The other thing which is somewhat related, is that there is OFTEN simply too much TENSION in the lower legs, period. [Remember what a cramp is: its simply a "hyper"chronic contraction of a muscle. That is, activity within the muscle (tension) is heightened and rises to the point where the contraction hits overdrive - and then, bingo, cramp!]

Why all that tension? (this relates to why it happens to triathletes more than swimmers).

You're running, and with all of that running is more tension in the calves, simply because they're so active during running (and walking), etc.

What can add to the tension is the often colder temperatures you'll find in some competitive pools. With colder temps, tension rises. (which is why I love jacuzzis!) 

So, what to do?** Two things:

1. First, the most important thing: RELAX YOUR FEET AND LEGS.

The term I use to describe how to kick correctly (while reducing the risk of cramping in the process) is FLOPPY ANKLES. *

More: Really good "kickers" have very mobile,*floppy ankles. In fact, great backstrokers can lie on their backs on the floor and easily touch their toes to the floor as they point their ankle. Most triathletes can't come close to doing that. Limited ankle mobility means tension when kicking.

So what we must do as we are swimming down the lane: think and visualize FLOPPY ANKLES. That's right, just let the feet just flop at the ankle. Relax and release them completely.

As you relax your feet and JUST LET THEM FLOP, you'll reduce all of that tension in the calves that leads to cramping.

Now, of course, relaxing the feet and letting them flop, DOES NOT give you permission to also flop your knees or relax them.

In fact, what I've found works best is if you keep that knee straight and at the same time, flop the ankles, you'll get exactly what you're looking for, which is a nice compact kicking motion which is both streamlined and also relaxed.

When I say "straight knee," I am really saying to keep it straight - locked out. What will most likely happen is that your knees won't actually "lock," but they will bend less....which is a good thing.

From my experience videotaping dozens of triathletes: those with the worst kicks will bend their knees a LOT, and their ankles a little. That looks ugly on video.

Great kicking comes primarily from floppy ankles. Just check any backstroker (where kicking makes up a great majority of their propulsion).

2. Second, and really importantly: make sure you keep those calves stretched out and nice and long. They will tighten up from running and over time, shortness in that area raises risk of running injury, and also leads to increased risk of cramping.

To avoid cramping in the calves while swimming, keep the calves LONG, and relax those feet and think: FLOPPY ANKLES.

And lastly, do all of your swimming in the JACUZZI!

Happy Swimming!

~Coach Al

ps: got additional swimming questions or anything training related? Jump onto our FACEBOOK page and ask away!