Thanks for Listening!!

Be sure to hit FOLLOW on Apple Podcasts, Spotify, or your favorite podcast player

Leave a review on Apple Podcasts. Your ratings and reviews really help and we read each one!

Grab your free Strength Guide for Runners here.

Interested in our coaching program? Check out our coaching options here.

Grab your free copy of the Running Snapshot by clicking here.

Come find us on Instagram and say hi!

Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.

DAY 3: INCREASE MOVEMENT CONTROL

Yesterday we talked about the different types of mobility, and how both quantity and quality of movement matter.

Today we are taking that one step further.

A big piece of movement quality is your ability to control your body through the entire range of movement in any activity.

That requires strength.

But not just brute force strength. Squatting 300 lb won’t automatically make you a better runner.

It’s about your ability to control your movement under any given load throughout the full range of movement.

If you can’t do that, your tissues and joints get overstressed, and you’re more likely to end up injured.

Today is all about finding our physical weak spots so we can run faster and longer without pain. As a runner, you need to strength train. Period. How often and how much varies from runner to runner, but there are some critical pieces that every runner must include in their training (because there are different types of strength and movement control needed for running!).

ACTION ITEMS - PERFORM THE FOLLOWING TESTS:

Cross Sit to Stand Test: Sit on the floor with your legs crossed (criss cross applesauce). Note which leg is in front. Stand up without using your hands. With your legs crossed the same way (with same leg in front), slowly sit back down onto the floor. Uncross your legs and repeat the test with the other leg in front. Click here to see a video.

Single Leg Sit to Stand Test: Sit in a chair of normal height so that your knees are bent to about 90 degrees. Stand up from the chair using only one leg (and no hands!). See how many repetitions you can do on each leg (max 30). Click here to see a video.

For both tests, notice how you felt. Was it hard or easy? Was one side better than the other? Did you have any pain or discomfort? Was it easier to stand up or sit back down?

Thanks for Listening!!

Be sure to hit FOLLOW on Apple Podcasts, Spotify, or your favorite podcast player

Leave a review on Apple Podcasts. Your ratings and reviews really help and we read each one!

Grab your free Strength Guide for Runners here.

Interested in our coaching program? Check out our coaching options here.

Grab your free copy of the Running Snapshot by clicking here.

Come find us on Instagram and say hi!

Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.

It’s Day 2! Just the fact that you are here means that you are an ACTION TAKER, and if there’s anything I know from all my years of coaching - Action Takers get results! Just showing up and being willing to try something new is the best first step to achieve anything in your life.

Remember:

Strong over skinny.

Building over losing.

DAY 2: IMPROVE MOVEMENT QUALITY

As runners, it’s easy to get caught up in the quantity game…what distance are you running? What’s your pace? What race are you training for?

Let’s face it - running can be a numbers game for a lot of people.

It’s easy to focus on quantities, but how often do you think about the QUALITY of your running?

Have you ever considered the quality of your movement?

If you’re like most of the people I start working with, the answer is likely no.

Most runners just focus on the numbers, thinking that if they want to be a better runner, they just have to improve the obvious measureables.

But like you’ve started to discover, this challenge is different.

Starting today, you are going to get one mobility test per day to help you assess the QUALITY of your movements.

It’s not just about whether or not you can complete the test. We want to look at HOW your body is moving.

So for each test, notice how your body moves.

Is it easy or hard to perform the movement?

Where do you feel limited?

Does one side feel different than the other?

You will also get an action item to help you start to improve your mobility. These will include things to improve the mobility of both your joints and your soft tissue.

ACTION ITEMS:

1. Perform the overhead squat test as shown here in this video. I recommend recording yourself performing the test so you can go back and analyze it. Film yourself from the front, from the side, and from the back.

This test is going to reveal if there are mobility restrictions in several areas of your body. I’ll be talking about those in the live training today, as well as what to do about them.

2. Check out this short video to assess your soft tissue mobility in your calves and learn a very effective technique to remove those restrictions.

Thanks for Listening!!

Be sure to hit FOLLOW on Apple Podcasts, Spotify, or your favorite podcast player

Leave a review on Apple Podcasts. Your ratings and reviews really help and we read each one!

Grab your free Strength Guide for Runners here.

Interested in our coaching program? Check out our coaching options here.

Grab your free copy of the Running Snapshot by clicking here.

Come find us on Instagram and say hi!

Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.