Tag Archives: running form

Day 4: Top 5 Gifts for Endurance Athletes


your foot hurts.

Too much. Too much to exercise. Too  much to stand on it even. A lot of us let our plantar fascia and metatarsal (foot bones) pain get really bad before we actually listen to our body and seek help. Its so bad that you really can’t do any of the standing functional exercises your body so desperately needs. Research shows that one of the best ways to train balance is to do “functional” exercises. You see, foot and ankle balance is about building coordination. Essentially its a feedback loop between what you feel with your foot on the ground, and control you are able to execute.

But when you stand, you put pressure on those painful areas and your arch collapses. This puts strain on your plantar fascia, pressure on your metatarsals, and can even compromise that unstable swollen ankle that isn’t healed yet. If you can’t yet do standing exercise yet, what do you do? rest? I’d like to think that you’ve read Anatomy for Runners – and learned that rest doesn’t help any tissue improve its resiliency. In fact, rest makes things weaker. So what do you do?

Enter the AFX: Ankle Foot maXimizer

AFX foot

note: this pic is a registered TM of AFX. 

The AFX is a one stop shop to get those foot muscles firing again. It comes with different level resistance for beginners, and more advanced athletes. It comes with a DVD full of instructional exercises, and even offers a 1-on-1 consult to help ensure that you are doing the exercise correctly (try getting that from another company trying to sell you an exercise device!)

If you read the Day 3 post, you know that all running athletes should have a rocker board as an integral part of their home gym. But like we said above, when you aren’t ready for standing exercises yet,  you need to get a leg up and get moving.  And the AFX is a great tool to have for you, or your runner struggling with foot and lower leg injuries.

Remember: your body can, and will, improve!


Day 3: Top 5 gifts for Endurance Athletes

OK gang – let’s say that you are an athlete who has to stand on one leg at some point in your sport. This could be running straight ahead, cutting laterally on the soccer field, jumping up for a rebound during a game of pick up – literally any weight bearing sport! You need to learn how to properly USE your foot. So many running athletes don’t have proper coordination of muscles inside their foot. If you can’t move your foot, your foot position will fall apart when running, jumping, cutting, and anything else you do.

What’s the secret?

#1 – understand your foot. Years ago, I made this video for Running Times. The focus was on how to prepare your foot for minimal running shoes (because that was the trendy thing to talk about at the time) but let’s be 100% honest here – the criteria I point out are valid and critical for ANY running athlete. So take a look at it, and make sure you can separate out the “right way” to use your foot muscles. Yes, its hard for most of you, and yes it gets better really, really quickly if you invest a few minutes a day.

#2 – buy a Rocker Board

The single best way to improve your foot strength is to use a rocker board. First, tilt the board so that it is at 45 degrees to your body. The reason for this is that axis of pronation in the foot is closer to this orientation then it is straight across. You want to make your training functional. Since the only way you can control the board is by using your foot, it’s critical to keep the “triangle” of the inside and outside ball of the foot and the end of your big toe firmly down on the board. (if this doesn’t make sense, watch the video!) While standing with good posture, touch the toe side of the board down to the ground, then the heel side. This is one rep. Repeat for 2 sets of 20 reps. Then rotate the board 90 degrees so that you are working the opposite 45 degree axis (on the same foot) so that you complete 2 sets of 20 reps in each 45 degree axis on each foot several days a week. If you need support, feel free to stick one finger on a wall. It’s better to get help and control what you can than to flop about aimlessly. I don’t have a video of these made, but I have pics in my book.

So where can you get one of these things? There are quite a few places, and a lot cost about 80-110 bucks!  too much! The cheapest place I’ve found is from Sportsmith.net. I have 2 of these in my clinic and we have one at my house. After you’ve learned proper foot muscle coordination inside your foot, there is no better piece of equipment out there to use on a frequent basis. And you can use it to kick up virtually any single leg exercise.

Note – a rocker board is quite different than a “wobble” board. A rocker board pivots around 1 single axis and is great to “train” proper foot stability.  A wobble board is essentially a ball on the bottom of the board and is completely unstable in all directions. Sure, a wobble board is more unstable, but its one situation where more instability isn’t better. Get the rocker board, and have fun improving your balance!

Coffee talk with Endurance Planet


If you are tired of listening to the same old tunes during your workout, check out this podcast I did with Endurance Planet. We get into some gritty  content here. Basically, the idea that you don’t need “more”, you need “better”. And then you need more of the “better.”

Skill first, dosage second. If you are looking for ideas on where to start your transformation next season – start here.


Neuromuscular control: why is it important for runners, and 3 easy ways to improve it

Efficient movement is one that allows you to activate your muscles as fast as possible. Why? Because running demands some pretty quick contact times (between .08 – .3 seconds every stride). If you can generate a forceful contraction rapidly during the stance phase, you’ll tap into some amazing efficiency. And tapping into those forceful contractions requires good “neuromuscular control”. This term gets throw around a LOT with abandon. A quick explanation here: Strength is nothing unless your body can control it. Our nervous system needs to “learn” to control our newfound strength and power. Said simply: better neuromuscular control, better economy.


To get more of your nervous system in the game, we need to recruit more muscle fibers to contract. And there are three ways that we can increase muscle fiber recruitment.


  1. Sprint all the time. If you are in a drag race, you aren’t going to pull up in a Prius. You are going to borrow your neighbor’s Porsche. Who cares about economy, you want to win the checkered flag! Running as fast as you can isn’t really that efficient. It costs way more energy per distance than running slow. This increased energy cost comes from recruiting a LOT of muscle fibers at once. Sprinting is actually one of the best running- specific forms of strength training out there. Its not just for track-stars. I have my 800 meter, 5K, 10K, 13.1, 26.2 and even ultra runners doing sprints at various cycles during the year. But its hard, and that why we don’t do it every day!
  2. Run Hills. No secret here. Running up hill requires we raise our body up against gravity more than running on flats. And the extra force per step it takes to conquer that hill comes from….you guessed it…..more muscles fibers being recruited each and every step. Hills are tried and true for years to improve running-specific strength. But again, these place a big training load on our body, and we can’t do them every day.
  3. Lift weights. The cool thing about weights is that we can get a huge increase in the number of muscle fibers activated (there’s that catchy term again…..more neuromuscular recruitment!) without a big cardiovascular and connective tissue training stress. Lifting quite heavy and quite powerfully has been directly coorelated to running economy. And here again, you can’t do these daily either.


So the secret to improving your ability to activate more muscle fibers comes from, well, activating more muscle fibers. Take a look at your training plan and see how you can include 1 or 2 of these techniques into your own strategy each week. A little goes a long way here. Have fun, and watch as you achieve those running milestones.


Want to run better? Join us for the Health Running Course in Carmel, California

healthy runningCalling all Doc’s, therapists, and trainers (and yes you super guru runners)!

Join your’s truly and Robert Gillanders on October 18th and 19th in beautiful Carmel, California for an amazing installment of Healthy Running! This course was created by myself, Dr. Mark Cucuzzella, and Ian Adamson to be the premier running medical education resource for clinicians.

We’ve taken the research, and distilled it down to its essential didactic components, so that you’ve got answers when your patients ask you for help. And we’ve got big blocks of lab time to practice hands-on evaluation techniques, injury treatments, gait analysis, shoe prescription, and exercise prescription. You’ll not only sharpen your clinical through process, you’ll be comfortable applying our framework to your patients on the first day back in the office….and yes, you’ll likely learn a thing or two to help yourself!

Our mission is simple – every patient – from weekend warriors, to the professionals that frequent my clinic – deserves the highest level of clinical care. We want to share our approach with you, to help you and your patients achieve success!

Click the link for registration, and see you in Carmel!

Island Power: a case study in athlete development for Ironman World Championships

“Hello- this is Jay can I help you?” After a short sigh, I get a panicked summary of the past several months. A constant battle with shin splints and stress fractures. Not able to run. Rest isn’t helping. Oh and their biggest race of the season – IM Kona- is in 7 weeks. I wasn’t startled. I asked her what her goals were for race day and she said top 10 and a PR in the run. Fast forward through 7 weeks of targeted rehab,strength, and form work. Longest run up to Kona was only 9 miles. Results? She ran a 3:04 and got 10th.

How? It’s actually really simple. For years the triathlete mindset has been that strength and cross training is “something else” to fit in on top of your swim, bike, and run volume. Well, research and successful splits on race day are blowing this myth wide open. The truth? To perform at your limit, its essential to benchmark, and target, your mobility, stability, strength, and power. Instead of just improving your fitness, you can improve you. We didn’t just think outside the box, we threw the box away and re-engineered Linsey’s training in new way to meet her goal. A better you is a faster you.

100% focus during the race, 100% smiles after

100% focus during the race, 100% smiles after

When I saw Linsey 1:40 down with 1.5 miles to go, I knew she could pull through and make a move from 11th to 10th. She had strength and form nailed down solid. Not only did she make the pass, but she made it with over 20 seconds to spare. And I should note that she also maxed out on several of her strength exercises the same week as Ironman. Strong runners = fast (and happy) runners!


beautiful form, beautiful race course!


here’s how you start the day in Kona

20131015-032221.jpgMy first, and likely only pic, in Triathlete. Doesn’t this pic look a bit like the “which one of these is not like the other one” song from Sesame Street? Yours truly hasn’t seen 6% body fat in a while…..From left to right: me, Linsey Corbin, Matt Lieto, Chris Lieto, and Elliot Bassett.


flower power


Linsey has beer, and it needs transport 1 mile down the road to Bike check on friday…..these are the type of circumstances at which I’m best. Taking resistance training to a whole new level. Ice cold Corbin’s! Get your Ice cold Corbins here!


some folks will be happiest after IM is over!

Linsey Corbin’s Lucky 13: kudos from the field

I work with many athletes – and to be honest, I get just as much personal satisfaction seeing a person complete their first 10K as I do helping an elite earn a spot on the podium.  I’m always humbled and honored when athletes seek out my help, and even more humbled when they put out some nice footage such like this as a way of saying thanks.  I’m really just trying to do my job!

Well, professional triathlete Linsey Corbin is also trying to do her job with a stellar performance in Kona 2 weeks from today. Check out Day 2 on linseylucky13.com to learn what Linsey and I have been working on together.