I used to love watching athletes
struggle on their way to the finish line. The sheer willpower
over their bodies to keep going - breathe taking. Remember
back in 1982 when Julie Moss crawled on the ground at the
end of the Ironman? These images are responsible for getting
me out the door and on my own athletic journey, but they
won't keep me going. Because athletic longevity requires
taking advantage of new information, not the old school,
"what doesn't kill you makes you stronger" and
"no-pain, no-gain" type of culture that we grew
I was so excited about running
that I opened a running specialty store back in 1991. For
20 years I helped people with what shoes to wear, how to
train, what foods to eat. It was an experiment of sorts.
I'd take what the companies marketed to me, share it with
my customers, and then sit back and watch the REAL data
roll in. And that my friend is why I'm no longer in the
business. Sure there are many great products out there,
but the products should be an add-on, not a crutch. And
that's exactly what most of them turned out to be,
That's why I post these basic
concepts as well as cutting edge info. To focus on healthy
RUNNING well into old age, without wearing your body out.
Nothing drives me crazier than to watch some guy running
down the road with a knee brace on, all the while, his toed
out foot plant is very hard and forcefully. The whole chain
leading up to the knee is very unstable, and the upper body
compensation is painful to watch.
My advice for someone like that:
STOP RUNNING. Yep, don't take another soft tissue damaging
step until you STRENGTHEN WHAT IS WEAK, LEARN PROPER MOVEMENTS,
and get the right kinds of flexibility back by using dynamic
movements, not stagnant out-dated stretching.
Anyone can change back the hands
of time and run strong and free felling like we did as kids.
That is why I do this.
If you have any questions you
would like answered, throw them at me. I’d love to
dig up the answer. There is so much we can learn from each
LEARN THE TECHNIQUES THAT ARE PROVEN TO WORK BEST
is a great way to keep a rhythmic flow of forward momentum while
hampering any wasted side movements. It's also very good on your
body and joints, which lead to running longevity. Did you know
your arm movements control your legs? The next time you go out
running try varying the speed of your arm/hand swing. You will
notice that your legs follow the same cadence. Read
Every runner kicks his heels high behind him when running fast.
This moves the weight of the leg closer to the hip, increasing
the speed of leg recovery. Most runners contract the hamstring
muscles to raise the heel, using energy and fatiguing an important
producer of propulsion.
Efficient runners time their movements such that the heel and
lower leg swing up using momentum instead of expending energy.
In running we tend to think of biomechanics by the way our feet
strike the ground. But the linkage of our entire body make up
this complex system. And most people think that we should not
change how we naturally run, it's most effective the way it is.
But as we know from other sports, skills can be adapted that make
us more efficient. Take a baseball pitcher for instance. Sure
they may have been good at throwing a baseball from the get-go.
But learning the right skills will take them from good to excellent.
As runners, keeping our bodies healthy depends on doing it the
right way. Read more
Jack Daniels, Ph.D., renowned coach and exercise physiologist,
developed the VDOT chart. VDOT is the amount of oxygen you consume
during a minute of running. VDOT is shorthand for "V-dot-O2
max. You can use this VDOT number to determine your optimal paces
to race and train at. Read
is the systematic planning of athletic or physical training. The
aim is to reach the best possible performance in the most important
competition of the year. It involves progressive cycling of various
aspects of a training program during a specific period. Conditioning
programs can use periodization to break up the training program
into the offseason, preseason, inseason, and the postseason. Periodization
divides the year round condition program into phases of training
which focus on different goals. Read
can be passive or proactive. It includes sleep, rest, eating right,
hydration, basically anything that allows your body to repair
and rebuild fast.
AND SO MUCH MORE ...
HAVE YOU CONSIDERED A RUNNING COACH?
may have noticed that most great coaches (those that can effectively
guide athletes past what holds them back, and onto personal
best) were not super star athletes themselves. They don't have
the highest VO2MAX, nor have they set any world records. No,
they're the ones with
the curiosity to figure
out HOW, and WHY.
much mileage does this runner need to excel without breaking
down? How many times a week should they run? How will this change,
or that change, move them in the right direction? And so on,
and so on.
But even more important is WHY. Why
this workout, why that pace, why this stretch, or that food...
When I was 10 years old my mom bought
me my very own "Tell Me Why" book. I guess it was
her attempt to end the non-stop daily questions of why. I didn't
ask just to carry on conversation. I asked because I needed
to know. Deep down inside I couldn't let it go, I couldn't say
to myself "oh-well, it's not important". I needed
to ask until there were no questions left. To the point I truly
This is how running became my career.
What started as a simple question in my head eventually lead
to owning a running specialty store, coaching hundreds of runners,
and learning to run every distance from 200 meters on track
to ultra-marathons and Ironman triathlons.
If you are truly passionate about
running and would like to learn about your HOW and WHY, then
take a moment to sit down with me and discover what options
you have in front of you. The consultation is free, you don't
have to use my coaching services,
but please use RUN360.org to set you in the right direction.
IS RUNNING AS TECHNICAL AS CYCLING OR SWIMMING?
runners are unaware or discount the process to "just running".
But that's far from true.
a look at cycling
You need to be fitted to the correct size bike, know your spin
cadence, know how to effectively use dozens of gears, know how
to sprint out of the saddle, know how to climb hills correctly,
know how to decent hills safely at fast speeds, know how to gain
an aerodynamic advantage,... the list is very long. "Just
riding" a bike is fun but will never lead to becoming a great
If you've ever tried to take
your backyard pool skills to an open water starting line, you
would know you need a lot more work to be able to swim well and
exit the water in the front of the pack. Even if you spend months
swimming laps at your local pool, without specific knowledge,
you would just be engraining prior bad technique (bad habits).
Your overall fitness may improve, but your swimming economy would
Training with bad technique will
keep you from ever reaching your running potential. You need to
know how to improve your running economy, how much time you need
to recover from different types of workouts, what's the purpose
of the workout before stepping out the door, what pace will give
you the desired results you're looking for,... and this list is
long as well.
Showing up at a starting line without
specific learned skill will be the difference between "holding
on" and being able to hold your pace efficiently. You don't
just show-up. You need to develop good running economy, along
with good stride endurance. To be great at something you need
to practice with quality all the time. Not harder, but smarter.
Any junk miles need to be discarded. And sad to say, those junk
miles feel good and are what most runner do 80% of the time.