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At-Home Mobility Routine
COVID-19 lockdowns and travel restrictions have disrupted our lives. You may be largely confined to your house, working from home, and possibly supervising kids. Races are canceled, group runs are on...
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No gym? No problem. Get Strong at Home.
Here are 13 exercises to build strength and improve your running form right in your living room or yard. Check out my latest article for Podium Runner: No gym? No Problem. Get Strong at Home. Here’s...
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3D Ankle, Hip, & Spine Mobility Exercises for Runners
Thoracic spine mobility is essential for healthy, strong running. Running occurs in three planes: sagittal (front/back), frontal (side-to-side), and transverse (left/right rotation.) Efficient,...
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Got Pain? Don’t Stretch, Strengthen.
If you’re like many runners, stretching is your first course of action when you feel pain. Sore Achilles tendon? Stretch the calf. Sore knee? Stretch the quads or the IT band. The problem is, tight...
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Be Patient. Don’t Rush. Lift Better.
Explosive lifts such as the barbell power clean and the kettlebell swing should happen fast. Why else would they be called “explosive?” Creeping slowly through the lift, muscling the weight, and being...
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Pain: What you should know
Hurt doesn’t always equal harm. I’ve become a fan of the Stronger by Science podcast. The hosts, Eric Trexler and Greg Nuckols are a pro natural bodybuilder and an accomplished powerlifter,...
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Glutes: Linear and Rotational Training
I’ve had a lightbulb moment thanks to an Instagram post by Brett “the Glute Guy” Contreras, PhD. (I wish I’d saved the post. Now I can’t find it… Oh well.) He described training the glutes in both a...
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Injury, A Sick Dog, & Getting Through a Bad Experience
I call it the 24-hour rule… which is that after a big success or a bad failure, give yourself 24–48 hours to celebrate the success or grieve the defeat. But then, get back to doing the work itself....
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8 Ways to Improve Your Running Posture
The position of the trunk and hips is critical for efficient, healthy running. I’m pleased to share 8 Ways to Improve Your Running Posture, my latest article in Podium Runner. Running posture is vital...
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Which Comes First, Motivation or Action?
… this is basically Newton’s First Law applied to habit formation: Objects in motion tend to stay in motion. Once a task has begun, it is easier to continue moving it forward. – James Clear An...
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Intuitive Eating
Diet is the word “die” with a “t” on the end. I’ve spoken highly of Jason Fitzgerald’s Strength Running podcast. I’ve been listening to past episodes and I just finished Episode 58: Superfoods,...
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Running Out of Time to Donate
The Grand Traverse Run is August 31 which means I have a little bit of time to raise a few more bucks for the Natural Resources Defense Council. You may have already donated and if you have then I...
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Training Errors & Three Toos
The three twos: Too much, too fast, too soon. Lately, I’ve been listening to Jason Fitzgerald’s Strength Running podcast. As the name implies, his show discusses Running too much, too fast, too soon...
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9 Exercises to Make Your Big Toe Work Better
The big toe might be the Rodney Dangerfield of the body. It don’t get no respect! Whether you’re a runner or not, you will benefit from stronger, more competent feet—particularly the big toe, or...
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Running posture, glutes, cramps and Achilles tendinopathy
I’ve written several times about my problems with Achilles tendinopathy and plantar fasciits. I’ve also written an article about cramping. My solution has been to strengthen the lower legs for the...
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Management of Running & Lifting
Near the beginning of the race – looking back at the Whetstone Mountains. It’s seven weeks to the Grand Traverse Trail Run, my first ultramarathon. (Also, seven weeks remain to raise $3000 for Running...
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Corrective Exercises: No Magic Fixes
I once thought of corrective exercise as a magic ritual that would instantly fix pain. I believed a Z-Health drill, an FMS glute bridge, NSCA balance exercise, exotic kettlebell move, or some specific...
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31 Flavors of the Single-Leg Squat
Balance and strength on one leg is essential for successful running. Consider three truths: 1) Running is a series of hops from one foot to the other. Upon landing, you perform a partial, one-leg squat...
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Collegiate Peaks 25-Mile Trail Race Report
This is why I do it. (Photo credit to Woody) I ran the Collegiate Peaks 25 Mile Trail Run on Saturday 5/4. My wife and I stayed in Salida, about 30 min away from the start in Buena Vista. That meant a...
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Weight Training for Running
Research supports the use of weight and plyometric (jumping) training to aid running performance. Read all about it here, here, here, and here. I lift and jump about twice a week. I expect specific...
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