Tag Archives: running

Learn how to run (better) from your couch!

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Yes, I’m suggesting you actually spend about an hour on your bottom if you want to learn to run better. Join me on Tuesday, Feb 26th, I’ll be hosting a webinar for USA Triathlon. A quick summary and a registration link is right here.

Topic: Building the Perfect Runner: How Strength and Form Can Improve Your Performance (with Jay Dicharry)

What’s the best way to run? While often polarizing headlines read “everyone must land on their forefoot”, there is a lot more to efficient running form than a foot strike. In this webinar presentation, Jay Dicharry will use both scientific data and simple analogies to discuss what good running form is. Then, it’s on to the naked truth: There are things you can do outside of running that will improve your running economy. By the end of this presentation, you will understand:

•What defines proper running form, and how it plays a role in injury and performance.

•How to ensure that you are putting the best ingredients (your body!) into your running form.

•The mobility requirements for proper running

•How to optimize your strength training to ensure it directly transfers into better running.

•How to optimize posture and effectively integrate it into your daily activities and training.

Join Jay as he looks past the hype and shares the information you need to perform at your peak.

“black box” training = grey answers

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The black box training model that most of us follow is pretty much like a blender.

Its time for breakfast, and you want a smoothie. You scrummage through the kitchen and try to find anything resembling fresh or frozen fruit. The blender is loaded up, and spinning loudly as the morning sun crests through the window. You take a sip……its good. But why isn’t as good as the smoothie you made a few days prior. What specific things made the other smoothie better?

Most of us put as much forward thinking into smoothies as we put into our training plan. We throw a bunch of training hours in, and based on our success, we arrive at conclusions. Well, what really happened? Some of you may have gotten faster. But could you have gone faster yet? Some of you may have plateaued…..why? And a few of you may have even gotten slower…..a lot of people really want to know the answer to this!

Wouldn’t it be nice to know more than just “effort in = race performance out?” What if you could actually see inside the black box?

Screen Shot 2013-02-12 at 1.13.38 AMWhen athletes come to me for an analysis, my goal is to find their limiters. Everyone has them, but not everyone knows how to find them. Over the past decade, I’ve blurred the lines between sports medicine, lab analysis, and performance training. And I’ve done it by being specific. I take a hard look at the state of your body, and a hard look at your sport performance. My lab has fancy tools like force platforms and instrumented treadmills, and a real knack for understanding how these values actually impact your sport’s performance. I can see into your body in ways that no “trained eye” could ever hope to capture.  Specific measures = specific answers. I call it “opening the box.” It works. 

Over the next few posts, we are going to go through some examples on how this approach has helped others in the past. But if you want to know how it helps you, and want to look inside your own box, give me a call!

From General to Specific: thinking through your yearly training plan

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OK. Gut check time. a few weeks ago, I asked you to take a look at your past, and identify your performance limiters.  While both “Type A” and “Type B” training plans can be incredibly successful, even the most open minded Type B person takes a step back to look at their needs. After all, you’ll never reach your goal without a road map to guide you along the way.

To help you organize your road map, I’d like you to keep in mind a general plan: “from general to specific.” What does this mean? Well, if you are a cyclist, the best, most specific way to train leading up to your competition season is to pedal your bike…..often! But if you are 4 months out from your season, there are about a million other things you could be doing besides biking, that will still help you pedal well come competition season.

There’s no substitute for working hard, but there’s also no reason to work hard at the same thing. I know some of you say, “sure – I do this. I lift weights in the offseason.” Well, if you know anything about modern training theory, weights, plyometrics, and drills aren’t just for the off season (another topic for another time). When I say general, I’m not talking about all this kind of stuff. I’m talking about other kinds of stuff.

When you are 4 months out from race day, your body doesn’t really care if you did 2 hours on the trainer, or 2 hours XC skiing out in the woods. But your brain just might be a whole lot happier shushing though the snow covered trees instead of watching another 15 yr old Spinervals video. If you feel like going to a rock gym – go for it. The balance, coordination, and muscle stabilization you gain from rock climbing will improve areas of your body you never existed. And so what if you aren’t good at it? You aren’t a professional rock climber, its just something fun to do while you’ve got time, and all-cycling-all-the-time isn’t the sole focus of your day.

Me? I’m tackling my nemesis…..trying to ride my unicycle. Previously, its been successful at tacking me instead. But this is all supposed to be fun right? We do this stuff for a challenge. Repeat after me: “It’s January.” You know your friend who is putting in 20 hr training weeks right about now? He’s in for a massive blow-up come about June, and will be spending the peak of race season burt out and destroyed. So expand your skills and expand your mind. This winter, what are you doing to work on your “general?”

UVA Running Medicine 2013 – join us!

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Calling all MD’s, PT’s, ATC’s – the premier Clinical Education event for Running-specific education is coming around again. Come celebrate our 10th year at the University of Virginia in Charlottesville, this March 8th and 9th.

Although we’ve had many coaches and guru’s attend this event in the past, the aim is to enrich the minds of the clinicians who will be guiding your care as a runner. Dr Robert Wilder, Eric Magrum, and myself have been hard at work over the past ten – yes 10 years! – to assemble the brightest and most relevant content to help you perform.

This year’s keynote presentation features Dr. Rodger Kram from UC-Boulder. Dr Kram’s research, presentation style, and findings have made him a true authority. It’s tough to find a journal article on running that doesn’t cite his work. After seeing him speak many years ago, I had a paradigm shift in the way I thought about running injury and performance. And we’ve got a host of other excellent presentations from leaders in the field. You’ll be in for an exceptional treat. Brochure link is below – Hope to see you there!

RunMed2013

 

Looking ahead to 2013

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20130102-135706.jpgSo it’s the New Year. As a reader, you’ve seen every blog out there flaunt their “top posts for 2012!”   Well, since there are less than 50 posts on this blog, making a “top 10 posts” post is a little ridiculous.

For writers, wordpress sends us these snazzy year end reports to see how you are fairing in the e-world. And one thing is interesting in my summary. While the reader base is still growing, the most popular posts on this blog aren’t new. In fact some of the most popular content on here is from last year. This means that people are coming to this site as a reference for quality information. Or it could mean that the “tight pants” video I linked from Jimmy Fallon turned everyone off…..

In any case, I’m not going to discuss the past, because there’s a search engine for that. But looking forward, what’s planned for 2013? More help for you.

  • Expanded Focus on Athletic skill: My book has been embraced by runners, but its also been embraced by non-runners. Every athlete needs to know how to keep their chassis in tune as they train their engine. Well rounded athletes recover faster from training stress, better prevent injury, and slow the effects of aging on your body. Better foundation = better performance. And a lot of it is just plain fun!
  • More content on other sports: Guess what? No one knows everything. Looking at other sports can help you learn more about other training strategies and tricks that may help you. And if you are a cyclist or swimmer, you’re really going to be happy looking forward. And we are even going to discuss weights, strength, speed, and power. We are going to make you better.
  • Current information: I’m speaking at 10 different conferences between now and August. I believe that knowledge shouldn’t stay in the hands of the teacher. I’ll be looking to post relevant new findings being spread around the conference circuit to help us all enrich our exchange of information.

Video: A word is a word. A picture is apparently worth a thousand. Well, sometimes words and pictures still aren;t worth as much as seeing something in realtime. Expect to see more video content on here.

So it’s the New Year. As a reader, you’ve seen every blog out there flaunt their “top posts for 2012!” Well, since there are less than 50 posts on this blog, making a “top 10 posts” post is a little ridiculous. But wordpress sends out these snazzy year end reports to authors letting them know how they are doing. And one thing is interesting in my summary. The most popular posts on this blog aren’t new. In fact some of the most popular content on here is from last year. This means that people are coming to this site as a reference for quality information. Or it could mean that the “tight pants” video I linked from Jimmy Fallon recently turned everyone off…..

In any case, I’m not going to discuss the past, because there’s a search engine for that. But looking forward, what’s planned for 2013? More help for you.

  • Expanded Focus on Athletic skill: My book has been embraced by runners, but its also been embraced by non-runners. Every athlete needs to know how to keep their chassis in tune as they train their engine. Well rounded athletes recover faster from training stress, better prevent injury, and slow the effects of aging on your body. Better foundation = better performance. And a lot of it is just plain fun!
  • More content on other sports: Guess what? No one knows everything. Looking at other sports can help you learn more about other training strategies and tricks that may help you. And if you are a cyclist or swimmer, you’re really going to be happy looking forward. We are even going to discuss weights, strength, speed, and power. We are going to make you better.
  • Current information: I’m speaking at 10 different conferences between now and August. I believe that knowledge shouldn’t stay in the hands of the teacher. I’ll be looking to post relevant new findings being spread around the conference circuit to help us all enrich our exchange of information.
  • Video: A word is a word. A picture is apparently worth a thousand. Well, sometimes words and pictures still aren;t worth as much as seeing something in realtime. Expect to see more video content on here. Warning: hair and make-up budget is zero dollars.

Here’s to getting out of your rut, and exploring your world – Happy New Year!!!

Bodybuilding Looks at Running

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So I got a call from Nick Collias, a writer for Bodybuilding.com a few weeks ago. He was reading Anatomy for Runners, and was impressed with the way that I stressed the importance of comprehensive athlete development. He asked a bunch of questions, and put together a very nice feature article called Strength Training for Runners, How to Do It Right that you can check out here.

Sure, some of the models in their stock photos can lift you and your entire running group while squatting, but don’t be put off. The insights of a group of folks who aren’t first foremost runners is pretty refreshing. I should note that some of the pics and videos in here aren’t mine, and a few are a bit different that the correct form…..I recommend referring to your copy of Anatomy for Runners for the correct form explanations and pics.

In addition to some very insightful Q & A from bodybuilding.com, I wrote a basic strength progression that I highly recommend checking out!

Merry Merry Everyone!

How should your foot land when you run?

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Foot strike: your cross country coach from 1972 told you to always roll through from heel to toe. the barefoot zealots tell us we should always land on the forefoot. And several other schools of though tell us something else: to land on our midfoot.

Measuring all this stuff in the biomechanics lab has taught me a lot. Foot strike is but one of many variables that are worth looking at, but not the only one worth looking at. Additionally, people often strike different than they think they do. Lastly, Pete Larson found that there isn’t much of a difference in foot strike patterns and running times.

Foot strike is more of an effect of many things related to your form, rather than the overiding factor that governs your form. And if you’d like to see more, check out what Pete Larson and I said to Competitor Magazine.

More free books on the east coast, from Two Rivers Treads

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The good folks at Two Rivers Treads are stepping up to help you this holiday season, with a free copy of my book, Anatomy for Runners. So if you need a pair of shoes, why not help those who are making an effort to help you as well. Here’s their email below.

Community Runners,
My friend Jay Dicharry is considered by most in the running world to be THE guru on gait mechanics and running injuries. He spent the better part of 2 years writing a book “Anatomy for Runners”. Jay and I have collaborated on many projects and much of what I have discovered I have Jay to thank for.

So our gift to you is his book with any shoe purchase or 50 dollar gift certificate. This includes closeout or current models. This special extends while our book supply lasts….we have enough books to hopefully get us through the holidays.

Dr Mark Cucuzzella
Two Rivers Treads

I did your exercises, and now my pants don’t fit!

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One of my former clients paid me a visit today for a check-up. While talking to him, he offered music to my ears.

“I did all those glut max exercises you told me about, and now my pants don’t fit!”

When muscles get stronger, the muscle fibers actually increase in size. Bigger muscle fibers can produce more force…..A positive thing for you as an athlete. This is a good way to “outgrow your clothes.”

Drinking too much egg nogg at your holiday party this week is a less preferable way to outgrow your clothes.

This video is only partially disturbing

Class in session! Upcoming Talks for Runners, Coaches, and Clinicians

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20121129-171808.jpgOne of my favorite things is teaching. Sure I like the human body and what its capable of, but more importantly, I like the challenge of trying to teach average-Joe runner, their college coach, and their physicians and therapists. Each of these groups has a different education, different background, and different expectations, but they all want to learn to be better. Its my hope that I can offer some specific help to all of them.

I went to a class on teaching once, and learned a thing or 5000 about how we absorb and interpret information. To really enable someone to learn, you had to challenge the student to the point that their previous thought process is shattered. By poking holes in what we think, and replacing them with what we know, your and frame of understanding is shifted forever. Its my job to get you to think critically, so that you can think for yourself.

Since I get lots of people asking when my next talk is, I thought I’d share a few upcoming events in case folks were interested. Always good to cram more stuff in you brain.

Wed Dec 5th, 2013: The Running Event in Austin, TX – the annual conference for the Independent Running Retailer Association. Saucony is gracious enough to bring me in to discuss the mechanics of running. The more your local running retail staff knows about running the more they’ll be able to help you. I’ll also be doing book signings if anyone needs stocking stuffer.

Jan 20-21st, 2013: The Speed Summit in Morristown, NJ, an official USATF Level 3 Coaching Education Seminar. Want to save a few bucks? During checkout, type in “Dicharry” in the code box and you’ll save $10. Also if you print out the form and mail it in, you’ll also save an extra $9 dollar processing fee. I’ll be giving two talks: “How to prepare the body for optimal speed and strength training” and “How to screen for zebras in a field of horses.” But enough about me though….there are some major heavy hitters speaking. I’m really looking forward to this event.

Feb 23rd-24th, 2013: The Running Summit in Costa Mesa, CA, an official USATF Level 3 Coaching Education Seminar. And if you decide to attend, type in “Jay” in the code box during your checkout and you’ll save $10 dollars. An impressive weekend of discussion from some of the country’s most prominent coaches. As for me, I’ll be giving two talks: “Stretching, Strengthening, and Screening: Answers to questions to help your runners run” and “How shoes impact your form and how your form impact your shoes”

March 8-9th, 2013: The 10th Annual UVA Running Medicine Conference: From the Lab to the Clinic. This one really is near and dear to me. This started as a vision a decade ago when Founding-board members Dr. Robert Wilder, Eric Magrum, and myself came together to see what would happen if we had the first running-only medical education conference. Well, what began with 50 people mushroomed to over 240 of the most passionate running-specific healthcare providers in North America gathering to discuss better care for their patients. Its our 10th year! Thanks to all of you for your support over the years as we aim to give you the best experience possible. I’ll present “What to expect when you’re expecting: how clinical lab measures translate to gait.” But don’t come just for my talk! We’ve got a host of talented presenters, including the one and only Dr. Rodger Kram from CU-Boulder. Whenever I get some great brainwave creep into my head that I think is new, I’ll research it and sure enough, Dr Kram already found it out years ago. He’s brilliant and an amazing presenter that we are luck to have. And yes -there is a lab session yet again on Saturday and space is limited. Check out the link for full content.

April 19th and 20th: Care for the Injured Cyclist in Ann Arbor, MI. Yes, time to switch gears – literally. We’ll delve into the finer points of bike fit from both the performance and injury aspect, discuss how cycling contributes to chronic problems, and cover novel ways to improve on-the-bike stabilization and technique drills for efficiency. Don’t have the reg link for this one yet, but I’ll post it when I do.

Whew. that’s a lot for now. And somewhere in here, I need to fit in a ski trip!

Hope to see you in class.