Archive for virtual gait analysis

A Long Arduous Journey Back To Running

 

Elise VonHousen will go for her first run this weekend. It's been a long time since the last one. She’s worked incredibly hard over the past few months to get to this point in time, where she’s ready to take these first steps.

Why is it such a big deal, and what led her to this point in time? Grab a cup'a joe (or whatever your preference is) and follow along. I hope what I share today inspires!

So, whenever I talk to someone who inquires about the coaching work I do in my company, Pursuit Athletic Performance, I inevitably catch myself saying, "Hey, what I do…. it isn't curing cancer, that’s for sure. But, at the same time, helping people overcome what are often long-term chronic injuries, to come back to being able to do the things they so love to do - that can be incredibly powerful and life changing.”

Such is one more incredible story of resilience and hard work that defines Elise VonHousen's journey back to running.

Where did our story together begin?

Elise emailed me in April of 2017. She’d gotten my contact information from a close friend of hers – a triathlete who herself had been saddled with years of chronic injuries, and who had successfully overcome them to return to training and racing.

Elise’s email to me started off like so many others I have received over the years, saying “I am probably going to tell you too much right now, but I know information is important.  At the same time, I don’t want to waste your time, so I apologize if I ramble on.”

 

Reaching out - looking for answers. Hoping. Praying.

She was reaching out hoping beyond hope, that I might be able to help. She didn’t want to waste my time though. Hope, in her mind, had all but faded into the past.

She continued: “…I started running back in middle school.  Back then I was a band geek with very little self-confidence.  I went running with my sister one day and realized running was something I could do other than school.  It turned out I was pretty good at it (at least at the local level).  On a personal level, running got me through a lot of tough times growing up.  It was the one thing that was mine and no one could take away from me.  Unfortunately, my body has never liked running quite as much as the rest of me.  Starting in my freshman year of high school I have had multiple stress fractures anywhere from my feet to my femur.  I have had bouts with plantar fasciitis and Achilles tendonitis.”

She went on to describe a life-long history of injury: “Stress fractures began my freshman year in high school and I have lost count of how many I have had.  Some were self-diagnosed as I had enough experience to know what was going on.  Most of them have been in my right side with a couple on the left.  I have cracked just about everything from my foot to my femur.  In high school I ran a state championship on a stress fracture and ended up pulling my calf muscle at the same time.”

On she went, fighting through the injuries and continuing to dream of training for the races she loved to do. Training and racing with her friends was a big part of the joy she felt and took from the training process.

 

Forging ahead - setting goals. And hoping. 

Fast forward to 2017. She had a dream of qualifying for the 70.3 world championships in Chattanooga. Two weeks out from a qualifying race, she said she was out on a run and “felt a pop and sharp pain in my right foot.  I tried to jog it off like a twisted ankle but it wasn’t working so I walked until I could find a ride back to my car.  I didn’t know what I had done but I knew it wasn’t good.  I was hoping it was more of a bruise or soft tissue and pretty much stayed off of it until race day.  By then I was walking almost normally and told myself I could gut it out and run well enough to qualify.  Had solid swim on a rough day and the best bike of my life only to have it all fall apart on the run.  My foot wouldn’t have anything to do with running 13.1 miles so it turned into a walk/jog/limp fest just to get to the finish line.  In hindsight, I never should have started.  But I’m stubborn and had to try.”

She went on to describe what followed: “The fun began, doctor’s visits, x-rays, MRI’s, etc to find out what I had actually done.  After way too long, I find out that it was a stress fracture in the navicular bone.  (something I had also done back in college).  So, in the boot I stayed until Thanksgiving.  The one amazing thing after all of this time off was I could get out of bed in the morning and walk normally and climb stairs like a normal person for the first time in years.”

She finished her email to me with these words: “When I saw the Dr. for my stress fracture I was told that I may never run again and that If I did, I should be happy to run slowly and for shorter distances as I would be lucky to do that.  I didn’t like that answer and I still don’t.  I have thought a lot about getting a second opinion, but haven’t known where to turn.”

What ensued was a series of conversations that resulted in Elise doing a Virtual Gait Analysis with me. That approach (vs. us meeting face to face) was necessary because she lived in the northeast and I live in Florida.

Like so many before Elise, I knew in my heart that having a realistic chance of returning back to the sport she loved would be difficult.

  • Was she coachable?
  • Was she willing to work with someone who would hold her accountable?
  • Would she be willing to do the sometimes-tedious work that was required to restore balance in her body?
  • Was she patient and persistent enough?
  • Was being able to run without injuring herself important enough to her, for her to follow my guidance, no matter how long it took?

These were the questions I asked myself – questions I always ask whenever someone reaches out in this situation.

In my email reply back to her, I said “You've had a long and VERY challenging road as it relates to your running and past injuries. I can very much relate to how much you enjoy it and feel it’s a part of who you are. It sucks when you can't do it, and the thought, as you said, of never being able to do it, is just unacceptable - not a pleasant thought at all!

Whatever the issues are which are leading you to re-injure yourself - until they're uncovered, addressed, and changed for the better, nothing else really matters. The root causes must be learned.  And then changed, if possible, for the better.  That's the only path that might work.

The best case scenario? We spend a day or two together to work on these issues. The next best scenario? You do our Virtual Gait Analysis and we start on that path together.

There's no magic fixes, no easy quick answers. There's a process of learning what needs to be addressed and then going about doing the work to address that, be it stability, flexibility, mobility, or strength (and most likely some combination of those).

Those are my thoughts. If you're willing to try, then the chance and choice is up to you."

 

Moving forward with the "VGA." 

Elise moved forward with the virtual analysis in June. And afterward, got started on the training I had prescribed for her in my analysis report.

While I was hopeful she was ready to embark on the path I felt she needed to, I was also realistic. I knew it was going to be very difficult for her.  Sometimes, soldiering through the host of things which need to be addressed, “solo,” without someone there to guide you and work alongside you who knows what they are doing and how to help, can be just too much to overcome.

Yes, she had the tools such as the plethora of instructional videos on our website, that she needed to begin to make some changes and get started. But like so many before her, I knew that the best chance for her to be successful would come when she was willing to go all in and work with me 1 on 1. In that scenario, we’d work together as a team. She’d have me to be accountable to - to send regular video to - for form assessment - to program her training daily. Me to guide her every step of the way.

Nevertheless, she embarked on the process and the training.

Months went by.

Every so often I’d think of her and wonder how she was doing. Every so often I’d email and check in on her. In my mind, I truly wondered whether she would ever successfully overcome the injuries and get back to doing what she loved. Maybe it was just too much to overcome. I’d seen so many others like her, some successful and others who just disappeared from my radar.

Could she do it? Was she willing to do what was required? Only time would tell.

Fast forward to October of 2017 – on her friend Kristin’s encouragement, Elise signed up for my “Get Strong – Move Right” online group coaching program. Honestly, I was super excited to hear from her again and was hopeful this might be the program that could finally kick-start her progress.

Now, I don’t think I ever told Elise this, but in my heart, while I was hopeful…I also had some doubts. Why?

I felt that while she’d certainly benefit from the group coaching, I knew that the focus of that group training wasn’t what she ultimately most needed to be successful.  In other words, many of the movement issues Elise faced were mobility / flexibility related, and the primary focus of that group coaching was (and is) stability and strength.  In some respects, they are the same thing – very much inter-related. Yet, for some people (and Elise is one), imbalances needed to be addressed head-on to really get to the heart of why these injuries kept coming back.

 

The "journey", like so many things, is a process. Growth and change are hard.  

At this point in Elise's story, I should mention…she is a very shy person. Smart, goal-oriented, talented also. But shy. And very proud. While the group training might not have ultimately been THE thing she most needed to be successful, I knew it was also a big step forward for her. It was another step forward in accountability. She worked hard. I applauded her efforts and knew all of the time and effort would help her improve. What I wasn’t so sure of, was just how much, and if it’d be the thing that might help her get to where she wanted to be.

After the group coaching program ended, I didn’t hear from Elise. Months again went by.

That is, until Monday, March 26th, when I received an email reply from Elise, to an email I had sent to my subscribed list – an email that was titled, “The Journey Is The Destination.” (If you’d like to read that email, you can do so by going HERE).

In her email reply to me, Elise said:

“It has been a wild and crazy year since Kristin put me in touch with you and none of it has been what I expected. Last year I did a gait analysis with you and despite all of my desires to run, I heeded your advice and did not run for the summer and focused on the functional exercises you gave me (along with some swimming and biking) with a goal of starting to run again in the fall.  My daughter ran her first season of middle school cross country last year and it was so much fun to go to meets and cheer her on at a sport that I love dearly.  Unfortunately, just running from point to point on the race courses hurt my foot and I was quickly reminded that despite all of the work I did over the summer and almost a full year of rest, something still wasn’t right and my return to running wasn’t going to go as I had planned.  After some inquiries I got in touch with a doctor at Brigham and Williams hospital in Boston and went to see him to try to figure things out.  I had a second MRI and a CAT scan and he was able to determine that the bone did fully heal from the stress fracture but it has some abnormalities which may be the source of my continuing pain.”

 

Two things are important to acknowledge at this point – two things that are critical for her (or anyone else in this same situation) potential for a successful return back to running:

1.       Elise did go through the program I had laid out for her after her analysis, and had also done the group coaching program – but in neither instance had she become fully accountable for HOW she was performing the movements that were prescribed. In other words, my experience has taught me that the “devil is in the details.” Without the feedback she needed, she was probably not doing the things she needed to do in the way that she needed to do them.

2.       She determined on her own when to try running again, based almost entirely on her emotions and desire TO run. Without having a specific set of objective guidelines or training (movement) objectives that would tell her (or anyone else) that she was truly READY to start a return back to running.

In my reply to her, I said simply:

“Thank you for taking the time to write. Why don’t we set up a time to talk for a few minutes. I would love nothing more than to help you return back to running in a way that you can manage and sustain for the rest of your life, but I will need your help to do it. It’s really up to you. I believe I have the tools and the expertise to guide you and give you the best chance for success.

Please know that it’s my passion to help, but I won’t continue to reach out to you and I certainly won’t pester you. Life is too busy, too hectic and there are many things pulling me in different directions. So consider this my one sincere and heart felt message expressing my desire to help and my hope for you, for the future. If you’d like to talk about it, let me know and we’ll set up a time to chat. Either way, all the best to you!!”

We set up a time to talk.

And we decided to work together and give it our collective best efforts to help get her back to the thing she loves – running!

Elise and I started working together 1 on 1 in late April – around the 20th.

Today it’s July 13th.  Almost 3 months.  Twelve long, hard, fun, arduous....weeks of daily communication, video uploads, workouts, emails, and on and on.

This Sunday she’ll do her first “return to running” session – a very modest combination of walking and running for a total of about 12 minutes.

To say it’s been an incredible journey over these past 3 months would be an understatement. Along the way, she’s learned not only to shoot video of herself performing the movements I’ve prescribed (not easy for her, trust me!)…she’s ALSO learned how to talk with me during the videos! (After I begged her to share with me what she was feeling and thinking as she did the movements). 😊

She’s worked so hard.

Along the way, she’s involved her kids in the process – her daughter who is also an athlete, has been doing many of the movements together with her.

She’s ready to get back to it and to get started on the path of reintroducing her body to the loads inherent in running. It’s been so much fun and so rewarding for me to guide her to this point.

No, she’s not done with the supplemental work she needs to do. She understands this. Finally, she gets it. She also knows there are absolutely no guarantees. We’ll see how things progress and we'll take it one day at a time.

It's funny in a way: Elise and I have never met in person. Personally, I can’t wait to meet her. I will tell you one thing -when we meet we’ll share a big hug and perhaps a little cry, too.

I love the work I do.

No, it’s not curing cancer.

But helping people to grow and learn and thrive and see the greatness and the potential that resides inside is incredibly rewarding. 😊

To your success!

~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

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

Are You Wasting Your Time Doing This Dumb Exercise?

 

So here we are, it's already mid April. 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 on Friday) 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!

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

 

There is NO Tomorrow.

 

Hi Everyone...Happy 2016!

Ok, so in my humble opinion, 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 ask you a question:

Do you usually begin the new year with a "plunge" on New Year's Day? You know, the kind of ocean "plunge" where you strip down to your trunks and jump feet first into icy-cold water, with a bunch of other crazy fun-loving friends? 🙂

New Year's Day PlungeI think I did my first official New Year's Day "plunge" around 1985. I haven't done it every year since, because I'm not a big fan of streaks; it seems whenever I get any kind of streak going, I inevitably end up doing something my intuition tells me isn't smart. 🙂 But from that first time in 1985, I thought it was a great way to start the year anew.

...lots of laughing at myself and others, yelping and general carrying on like kids! I love the feeling of "drowning" those mistakes from the past year and looking forward optimistically! (The pic on the left is me getting rid of my socks before jumping in!)

So as is typical when I do plunge, I joined up with some friends for some mountain biking, and then with a run group that slow jogged from the John J. Kelley statue in downtown Mystic, Connecticut, all the way to the shoreline a few miles down the road.

So how does this all relate to what I want to share with you today?

As it happened, because so many folks from all over the area showed up to jog and then plunge, I bumped into a bunch of guys I had trained with, raced against, and become good friends with over the last 30+ years.

It was great to catch up, but honestly, what really blew me away was how few of them are actually running anymore. I mean, seriously, I met up with three different guys who were there to plunge, but told me that for all intents and purposes, their running days are over.

Not surprising to me, chronic knee and hip injuries that left a permanent mark on the joints seemed to be the prevailing theme.

I was saddened because in all three instances, we had a conversation about their injuries some time over the last few years. I told them what I thought they should do, and offered to help.

Listen, there's a truism in our business of helping athletes avoid injury and extend their athletic "lives" and it is this: See me now or see me later, but at some point, you are going to see me.

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

Check out Apollo in the video below - no one says it better. Believe it!

No Tomorrow

 

The ONLY path for anyone who wants to be proactive and make sure they are doing all they can to age gracefully, is to get to the heart of how they're "moving" and determine definitively where they're unstable, weak, imbalanced, or asymmetrical. Until that happens, it is only a matter of time.

So, because I want to help YOU, for a very limited time only (4 days-this opportunity is gone at the end of the day on Friday!) and for a limited number of runners (only 5), I am offering YOU a solution!

That solution is our unique Pursuit Athletic Performance Virtual Gait Analysis at $100 off the normal price of $299.00. That's right, $100.00 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: VGA100 to get $100.00 off of the normal $299.00 price, but ONLY if you act immediately because it goes away after 5 have been purchased! Coupon code: VGA100
  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. We will 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. We then take all of the information provided and conduct the analysis in our labs.
  5. When we are 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 us 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!

Happy trails!
~Coach Al

PS: Still not sure, or doubt some of what I've said? Why not jump onto our Pursuit Facebook Group and ask any question you'd like of the athletes that are there. They'll give you the straight scoop! It is an open group, so just ask to come in. You can post any question on our company Facebook page HERE also.

PSS: Still doubt it works? Why not speak with any other athlete who has gone through it. Reply to this email and I'll give you contact information.

PSSS: Remember, for 4 days ONLY and for 5 runners ONLY! $100 off!! No exceptions! Act now! This is gone by the end of the week!

 

Why Do So Many Runners Get Injured?

Capsule_Truth

Hey Everyone! Coach Al here. So, are you ready for an awful and shocking truth? 70% of all runners will be injured this year. 7 out of 10. That's nearly three fourths of all runners, including triathletes. 3/4ths! And for many of those folks, the injury they experience will be devastating and frustrating beyond words. The statistics are crazy and shocking, and also sad. It honestly doesn't have to be that way.

WHY do so many runners get injured? There are many reasons, but let's start with the simple fact that running is just plain HARD on your body. For example, have you ever stopped to think that when you run ONE mile, you do the equivalent of approximately 1500 one-leg-squat jumps? That's just ONE mile. Working against the forces of gravity and ground reaction, your body had better be resilient, strong and mobile enough to hold up as the miles add up. And most bodies aren't. Especially those just starting out hoping to use running to lose weight or get fit.

Through no fault of your own, triathletes and runners have not been told the full story of what it takes to stay healthy and become faster too. The marketing machine surrounding shoe sales and races (get your latest cool colors or latch onto the latest fad: minimalist anyone?) diverts the average runner's attention. Add that together with uninformed trainers and coaches who don't know any better, and what you have is what you have.

So what's the real story? And most importantly, what can YOU do about it?

In a nutshell, movement quality is the story, that's what.  (Keep reading, trust me, you need to know this!)

How your body moves and functions is the alpha and the omega of your ultimate athletic potential. Movement quality is the difference between an athlete who rocks it year after year, able to perform at peak potential vs. an athlete stuck in plateaus of sub-par performance or, worse, deals with vicious cycles of injury.

As gait analysis experts, we can use our knowledge of this incredibly powerful tool to provide a clear way to explain what you need to know, what you need to examine, and why you need to fix your imbalances.

Most people think gait analysis is:

a) only about how you walk or run

b) only about your feet and your shoes

c) something you get done in a running shoe store

Many think gait analysis is all about--and ONLY about--someone looking at you as you walk or run while evaluating your feet and your shoes.

BeforeAndAfter_Text

A sample BEFORE / AFTER video analysis taken in our Pursuit Athletic Performance "Fast" Lab

How many of you have done the following? A clerk in your local running store watches you jog, and suggests a pair of shoes that are more stable, or more neutral, or more cushioned, or are the type that "forces" you to land midfoot. Voila! Your biomechanical problems are solved. This is what most people know--and have come to accept--as gait analysis.

We are here to tell you that a shoe store gait analysis is about as far from the real deal as you can get. In fact, true gait analysis is not a generic exercise, but is a scientifically-based and technically precise process. It is highly individualized, and reveals much about how you will hold up to training and, ultimately, perform.

When conducting a gait analysis, the feet are only one small piece of your biomechanical puzzle.

What happens at the feet is merely a part of a holistic, whole body, integrated MOVEMENT pattern. Running, like most other whole body activities (such as swimming or playing many field sports), is essentially a unique way of moving. When we analyze a client statically, dynamically, and then running on the treadmill during a gait analysis, it serves to provide a unique, personal movement "map." That "map" reveals the programming of everything happening within the body--from kinesthetic awareness and habit, to individual levels of mobility, stability, flexibility, and functional strength. The analysis of all of these different elements taken together is what creates a complete picture of a person's gait.

In essence, what we do isn't "gait" analysis at all, it is true "movement" analysis. Gait analysis uncovers precisely how YOUR body is moving.

Every activity, even standing still, represents a unique movement pattern. That pattern is bred from your habits and lifestyle, as well as your body's mobility, stability, flexibility and strength. Every action you take--running stride, pedal stroke, swim stroke, etc.--represents a unique movement pattern. If your movement patterns include compensations (and they likely do), we can pinpoint the areas in the body where these losses of efficiency, or compensation, originate.

Where athletes get into trouble is when major compensation, which often leads to true dysfunction, continues for extended periods of time.

What typically happens is this....

Compensations in the body lead to imbalances and instability around joints. The larger prime movers (hamstrings, glutes, quads, etc.) are often forced to help create stability or on the flip side, become less active, and end up contributing less than their fair share of the work in moving us around.

The smaller/tiny stabilizers are forced to step in (compensate) and do the work of the larger, more powerful prime movers. The stabilizers are taxed day in and day out, mile after mile. Over time they end up, in a word, fried. Shredded. The wear and tear on the stabilizers greatly compromises recovery and your ability to train consistently.

In short, this scenario is an injury waiting to happen. We see it over and over again.

Discovering the inefficiencies and compensation unique to YOU is the power of what true gait analysis can reveal. Once uncovered, you can then begin to address inefficient and costly "energy leaks" that rob you of power and free speed (*the speed you get without having to pay a "price" to get it!).

We can't say it enough--improper, unbalanced movement limits your ultimate potential and puts you at an exponentially-increased risk of injury.

In short, gait analysis is about YOU, and your personal and very unique way of moving. Unless the underlying causes of your dysfunctional movement patterns are addressed, your patterns won't change, and, thus, the risk of injury won't improve. Gait analysis is about looking at your entire body as a holistic organism--a single amazing unit.

It goes far beyond an untrained eye watching you jog in a pair of sneakers.

So what to do?

First, to learn more about what you can do NOW to avoid or recover from injury, check out our series on how to SOLVE the three most common running injuries NOW! 

Want to learn more about our state-of-the-art Virtual Gait Analysis , to see if it might be right for you? Click here. You won't be disappointed, that's for sure.

If you have any questions at all on the above, hit us up on Facebook or drop us an email at: info@pursuitathleticperformance.com

All the best!

~Coach Al

 

Runners: Are You Injured? Here’s the Secret Solution You Need!

Don't train through injury and don't think wishing it away will solve your problem!

Don't train through injury and don't think wishing it away will solve your problem!

And what IS that secret solution?

(Drum Roll Please.........)

The "secret solution" is THE TRUTH....

.....which is something you probably don't want to hear.  I get it.

Listen up: if you're injured, you've got a real problem.  No, it isn't life or death.....but because you love to run, it's a real problem.

And the solution to your problem ISN'T as easy as just "resting and letting it heal." 

Yes, the words, "I'll just rest it and let it heal" is, without a doubt, the most common strategic response I hear from injured runners, on how they will solve their injury woes.

Allowing time for your body to rest and heal is hardly ever a bad idea, but it is foolish to believe (or hope, or pray) that simply resting and taking time away from running is all you need to overcome your injury.  Hardly ever works that way, I'm sorry to say.

There is only one way that works, based on my over 30 years of experience as a runner, triathlete, coach, and running biomechanics expert who's performed hundreds of gait analysis on injured athletes:

Until you determine the reasons WHY the injury occured, and then address that cause at its root level, your injury will likely return once you resume running. 

The choice is always yours. You can keep beating your head against a wall and living with some level of pain on a daily basis. You can keep throwing money away on race entry fees for races you never end up actually doing. The choice is always yours.

Doc and I are here to help, when you're finally ready to SOLVE your problem and enjoy running for the rest of your life.

Make it a great day!

~Coach Al 

ps:  The 2nd most common response I hear from injured runners is that they'll go to see their orthopedic doctor. Really?  Remember my friends, while there are many good orthopedists out there, their primary gig is using sharp toys to cut you.  For many, it isn't on helping you to address the movement oriented issues that are very likely the cause of the injury.  Think about it!

Breaking News: Pursuit Athletic Performance to Open New Training Facility!

Breaking News:

Pursuit Athletic Performance to open a NEW State-Of-The-Art Training Facility! 

 

Here it is, the exciting news we have been anxiously waiting to share with all of you: Pursuit Athletic Performance is moving into a NEW larger, state-of-the-art training facility! We are growing and expanding!  We are super-psyched and we hope you are too!!

Centrally located in Chester, Connecticut at the top of Inspiration Lane (no, we are not making that up!), this facility (much larger than our present space at nearly 8000 sq ft) will provide more than enough space for:

  • group and individual adult and youth classes and personal training
  • triathlon, running, cycling, AND field sport (soccer, lacrosse) camps and workshops
  • a computrainer bike studio (aka the Pain Cave)
  • an expanded state-of-the-art gait analysis lab
  • treatment areas for chiropractic, massage, and more
  • a kitchen (which will evolve into a cool, fun and relaxing hang out space)
  • and much more!

Plans are in place to offer a wide array classes for both adults AND kids (think yoga, adult bootcamp/strength and fitness, youth bootcamps, and more), and even winter long weekly INDOOR triathlons! With computrainers for cycling, treadmills for running, and Vasa Ergometers for swimming, it'll be easy!

The pictures below are just a tiny SNEAK PEAK of what is to come.  Construction is ongoing: the lights are still being worked on (which is why you see the glass from the lights hanging), inspirational and motivational "fathead" wall art and photos are being added daily, and much more. Each of the training spaces including mirrors and floors are still to be added. As for the computrainer studio (aka Pain Cave), it is just about ready to go!  We are just a few weeks away from being ready to rock!

We HOPE you're as excited as we are!  PLEASE tell your friends and EVERYONE you know!

More information and news, including the OFFICIAL GRAND OPENING, will be coming soon!

Make it a great day everyone!  We can't wait to see you in Chester!

~Coach Al and Dr. Strecker

MORE On Running Biomechanics and Footstrike Patterns…

Dr. Kevin Kirby, DPM

Dr. Kevin Kirby, DPM

We recently had Dr. Kevin Kirby, DPM on our podcast (episode 47) to discuss all things running!

Biomechanics, foot strike patterns, running shoe design and use, barefoot running, and much more are topics we covered. If you missed that podcast you definitely want to check it out. Go here.

Dr. Kirby gave a new lecture on July 30th 2014 entitled: "Running Footstrike: Rearfoot, Midfoot or Forefoot, Which is Best?" 

One of our passions here at Pursuit Athletic Performance is dispelling training MYTHS, especially those that are hurtful to those who don't know any better. For example, one of our most read blog posts from the past was one we did on the MYTHS associated with "gait analysis," especially the kind you'll get in a running shoe store (hint: it isn't gait analysis at all!). Didn't read that one? You can find it here.

We also believe it is important to highlight science-based information from true experts when it becomes available. This very recent lecture by Dr. Kirby helps us achieve both.

To view the lecture go here:

Thank you Dr. Kirby.

Make it a great day everyone!

~Coach Al