Physics...Physiology...Physical Therapy

Video: Run Like a Penguin for Better Form?

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Okay, don’t actually try to run like a penguin, that won’t get you far or fast! However, if you are like most runners, you could stand an upgrade to your foot strength!

Today’s video covers a form drill called ‘Penguin Running.’ This drill will challenge you to develop strength and quickness in your feet.

You might be asking, what do I need quickness for when running a 5K or marathon? Think about it this way. Every time your foot hits the ground, your foot will spend between .2-.3 seconds on the ground. If you can shave even .01 off that, your efficiency will significantly improve.

Many times, the most inefficient part of our body is our feet. Check out the video and challenge yourself with Penguin Running as part of your warm-up routine!

Run Fast Friends!

Also, if you are not aware, I released my first book this past fall. Thus the lapse in blog posts, I was a little pre-occupied! The title is Runner’s Fix and it is a guide for preventing injuries and running your best. The book is divided into chapters based on parts of the body and common runners’ issues. It is loaded with pictures and descriptions of my favorite exercises for addressing the nagging pains we often experience. Pick up a copy on Amazon or hit me up for a signed copy!

Full disclosure: I am now an affiliate for Amazon, which means any money you spend on Amazon if you click through my link, will give me a small percentage commission.

Video: 6K All Day! Let’s Run and Support a Great Cause!

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Have you ever run for charity? Or perhaps supported someone else who was raising money for a good cause?

I wanted to take a timeout from the usual content to spread the word about an event happening this coming Saturday, August 11, 2018. My cousin, Brad, will be running a 6K on the hour, every hour, for 24 hours!!

I don’t know about you, but this is one of the most dedicated efforts I’ve ever seen! Brad wouldn’t be doing this if he wasn’t fired about getting clean water to people who otherwise wouldn’t have it. Through World Vision, $50 will give one person clean water for life, how amazing is that!?

In today’s video, Brad explains more the event and how you can get involved. Here are a couple links also to help you learn more. Run fast friends!

Donation page

Facebook event page

Brew Herbal Tea Like A Pro

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This is an example of a WordPress post, you could edit this to put information about yourself so readers know where you are coming from. You can create as many posts as you like in order to share with your readers what is on your mind.

This is an example of a WordPress post, you could edit this to put information about yourself so readers know where you are coming from. You can create as many posts as you like in order to share with your readers what is on your mind. This is an example of a WordPress post, you could edit this to put information about yourself so readers know where you are coming from. You can create as many posts as you like in order to share with your readers what is on your mind.

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This is an example of a WordPress post, you could edit this to put information about yourself so readers know where you are coming from. You can create as many posts as you like in order to share with your readers what is on your mind.

This is an example of a WordPress post, you could edit this to put information about yourself so readers know where you are coming from. You can create as many posts as you like in order to share with your readers what is on your mind. This is an example of a WordPress post, you could edit this to put information about yourself so readers know where you are coming from. You can create as many posts as you like in order to share with your readers what is on your mind.

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This is an example of a WordPress post, you could edit this to put information about yourself so readers know where you are coming from. You can create as many posts as you like in order to share with your readers what is on your mind.

This is an example of a WordPress post, you could edit this to put information about yourself so readers know where you are coming from. You can create as many posts as you like in order to share with your readers what is on your mind. This is an example of a WordPress post, you could edit this to put information about yourself so readers know where you are coming from. You can create as many posts as you like in order to share with your readers what is on your mind.

Video: Deep hip flexor stretch for more efficient running

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If I’ve never heard of a muscle, does that mean I don’t have to give it any attention? Unfortunately, our muscles have minds of their own. They will make their presence known whether we like it or not!

Today we’re focusing on a deep hip flexor muscle known as the iliacus. It often is grouped together with the psoas and collectively referred to the iliopsoas…sorry to get geeky so quick! The iliacus is located deep in your lower abdomen but attaches deep in the groin. It is a very important muscle for hip stability, as well as health of the sacroiliac joints.

Wait, a hip flexor muscle affecting a joint just below my low back?! Yes indeed, the iliacus muscle shares deep attachments to many of the ligaments that hold the sacroiliac joints together. If the iliacus is not happy, the SI joint will likely not move correctly.

So, pay attention to the subtleties we add to your typical hip flexor stretch in today’s video. These small changes make a big difference to target the iliacus muscle.

If you want to avoid the bad habits that tight hip flexors will cause, including muscle strains, low back pain, and SI pain, then this stretch should find it’s way into your weekly routine.

As always, please share this with a friend and let me know how it works for you. Please holler with any other suggestions for topics you would like to see covered. Also, check out the facebook page for live interactive sessions!

Video: My Big Toe is That Important to Running?!

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Do you realize how often runners lack flexibility in their big toe? You might not think that one toe could be that critical to running properly. However, any restriction in how well your big toe extends can throw a major monkey wrench into your running form…as well as cause pain in your foot!

The last part of your foot to touch the ground as you push off is your big toe. When it can extend enough, it allows your foot to gracefully and efficiently go through the push off phase. When the big toe does not extend well, your foot has to find another way to get around it.

Picture a pole-vaulter. When the pole can bend properly, it is able to generate a lot of power to propel the person up and over the bar. Now picture the same pole vaulter trying to vault with a rigid pole. What happens? He probably glanced off to the side and got hurt!

In the same way, when your big toe is too rigid, your foot will move to one side or the other. This can lead to many different issues including bunions, plantar fascia pain, and other foot ailments. It can also detract from your running efficiency.

So let’s make sure our big toes are behaving properly!

Please share with a friend and let me know how this helps you!