Hey Everyone!

We've been getting lots of questions about gait analysis of late. It seems many of you are turning your attention to the basics during the off-season, and searching for ways to shore up weaknesses. That's exactly the right thing to be doing at his time of year to support your training and lay the proper foundation for a kick-butt 2014 season.

Gait analysis differs--from the basic shoe store version that looks simply at pronation and supination to the comprehensive clinical evaluation that examines muscle length, joint mobility, foot mechanics, running technique and holistic functional movement.  The key to any analysis is being able to use the information practically to improve function, optimize performance, get you faster, and reduce injury risk.

Have a listen. Whether you have a gait analysis with us at another reputable institution, you will be armed with the information you need to know to get the most out of the experience.

Helping YOU Be Great!

Coach Al and Kurt

We hope you enjoy our podcasts and find them useful for your training and racing. Any questions? Hit us up in the comments, or on Facebook. Let us know of any topics you would like us to cover too.

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HOLIDAY PROMO!

Hey Everyone!

When we start talking about core stability, let's start with this....

It’s not about a muscle.

Coach Al and I recently discussed an article where the author had examined a large body of research and claimed to have elucidated the most important exercises for “core training” in runners. The studies looked at the multifidi and transversus abdominis using electromyography (EMG), which measures muscle activity. With this information the author concluded that dead lifts and back squats are the best core exercises for runners.

The trouble is, core stability is not about a muscle. Body parts do not function in isolation. You are a person, an entire human being. You are not a knee or a hip or an ankle. You are not a bicep or a tricep or a quad. Your movement is orchestrated by an amazing brain and nervous system. The whole is most definitely greater than the sum of the parts. To judge the efficacy of a core exercise by the activity of a muscle or two is completely ludicrous! EMG measures muscle activity, not core stability. Stability is a skill, it is well-orchestrated motor control. Assuming otherwise is a huge mistake.

Take, for example, a rowing team. Nine athletes in a long skinny boat with oars. Eight of those athletes row while the ninth steers and directs the activity. All of the guys with oars are strong and fit and capable of producing a great deal of force, but unless they work as a team in synchronicity they don’t move at all. Core stability is no different, folks.

Here's what you need to know about the core, how to train it and work that stability! Enjoy!

Helping YOU Be Great!

Dr. Kurt Strecker

We hope you enjoy our podcasts and find them useful for your training and racing. Any questions? Hit us up in the comments, or on Facebook. Let us know of any topics you would like us to cover too.

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HOLIDAY PROMO!

Hey Everyone!

Want to know the secret to running technique no one is telling you? (Hint: It has nothing to do with shoes or drills.)

When it comes to running, we tend to put the cart before the horse. Browse the web and you're sure to find plenty of coaches and trainers eager to help you improve your running form. And there's certainly no shortage of shoe companies who will tell you that their shoes are, in fact, the magic bullet you've been looking for.

Strap on a pair of those babies and you'll run faster and injury-free.

Um, not so much.

The truth is, our running technique is a product of the way we move.

It is the sum total of our flexibility, mobility, strength, stability and biomechanics. We see evidence of this in our Fast Lab everyday. When athletes restore balance in muscle length, achieve appropriate mobility in the joints, and develop strong, stable cores, the way in which they run is transformed.

Small tweaks can be made to things like posture, cadence and arm carriage, but these are not central. They are the "frosting on the cake." A particular shoe or the latest method can neither create core stability nor compensate for short hip flexors.

The way that we run is derived from the inside out, not the outside in.

To ignore this is to invite injury and deny yourself your true potential.

Don't settle for broken and slow. Choose healthy and fast!

Helping YOU Be Great!

Coach Al and Kurt

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We hope you enjoy our podcasts and find them useful for your training and racing. Any questions? Hit us up in the comments, or on Facebook. Let us know of any topics you would like us to cover too.

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Hi Everyone!

In the sport of triathlon, the name Ken Glah is synonymous with class and endurance. A humble guy from eastern Pennsylvania who has mixed it up with the best in the world on the race course, he's competed in more than 70 Ironman races and finished his 30th Kona in a row this past October. An extraordinary achievement!

I had the pleasure of sitting down with Ken for this podcast in which he shares his insights and tips on:

* What he has learned in 30 years of training, traveling, and racing in the sport

* How he has been able to essentially remain injury free, despite very high training volume

* How he feels athletes should train to maximize their chances for success in Ironman racing

* What his favorite race destinations are and why

Ken also talks about his unique business, Endurance Sports Travel, which is, essentially, a concierge service for the traveling long course triathlete looking for top notch service and support. He explains many of the unique services he offers, and how he might help you enjoy your race travel more and with less stress.

Few athletes and business owners have a better handle on how to maximize success in our sport. We hope you enjoy our talk. Thanks Ken!

We hope you enjoy our podcasts and find them useful for your training and racing. Any questions? Hit us up in the comments, or on Facebook. Let us know of any topics you would like us to cover too.

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Hello Everyone!

Every triathlete knows the importance of the aero position on the bike, and all the free speed it can bring. In our opinion, no one sets up that bike fit more expertly than Todd Kenyon of TTBikeFit.

We are very pleased to have Todd on our podcast this week. It's the perfect time of year to learn more about the importance of bike fit--and to get proactive about checking out the efficiency of your own set up. It's a great discussion with lots to learn.

In the podcast we cover:

•    The importance of bike fit for performance, comfort, lower risk of injury, and improved run performance

•    Comparisons of various bike fit “systems.” Good fit advice, and getting set up correctly on your bike has much less to do with the “system,” and much more to do with the expertise, knowledge, and skill of the person actually doing the fit.

•    How to choose or select someone to do your bike fitting?  This is a critically important choice, as the results critically impact your training and racing.

•    The important steps of a bike fit process?

•   How we at Pursuit and TTBikeFit mirror many synergies in our approach to working with athletes. Our focus on movement quality first as a baseline of a smart training progression aligns quite neatly with the smart “fit” progression Todd employs.

Finally, on a separate topic, we had to get into what it's like to wear the “husband” and bike tech hat while traveling to Kona with your wife who just happens to be a 4x Age Group Ironman World Champion (and one of our all-time favorite athletes and people on the planet), Lisbeth Kenyon. And here they are working on her bike fit in the photo below.

Hi Everyone! 

Here’s a simple but often overlooked fact:

Each one of us is unique.

We each have a unique history and lifestyle. As runners, we all have unique foot mechanics, unique training and racing histories, and unique running goals for the future.

Why is it then that so many experts in the running world say there’s one approach, or one shoe, that is good for EVERY single person?

That’s just not true.

What is true? Try these two statements:

1. There is NO SINGLE running shoe or approach to running that is perfect for EVERY SINGLE runner on the planet.

2. There IS appropriate foot wear for every single runner on the planet.

When I am scouring the research, or reading a book, or checking out an online journal and find that a professional in the field states that every single person should do “this” or do “that,” it instantly raises a red flag.

For me, given my passion about and on the topic of running, red flags fly frequently regarding pat, undiscriminating recommendations about running shoes.

Use this shoe…or go without shoes…

My problem with this advice comes in when the experts promote the idea that what is good for some runners is good for ALL. At Pursuit Athletic Performance, our mission is to make sure runners get the straight scoop on what is ultimately going to be best for them, as individuals. If you want to say it is my agenda to try and set the record straight on what I believe are MYTHS, then so be it, I accept that freely.

Fast forward…

On September 15th, I read a blog post written by well-known and highly-respected triathlon coach, Ben Greenfield. You can find Ben Greenfield Fitness here. I know Ben, having met him at a USA Triathlon Coaching Conference in Colorado Springs some years ago, and again at the Ironman World Championships in Kona last year. I have a great deal of respect for Ben, and know he speaks to a vast audience.

I was really taken aback, however, when I read the opening sentence to his blog post "Barefoot Running Is Healthy, Ancestral And Good For Your Feet – But Is There Such A Thing As Minimalist Cycling Shoes?" The sentence reads:

As you may have heard, there are a ton of benefits you get when you switch to minimalist running shoes or go barefoot……instead of constantly making your feet weak by protecting them with a bubble of built-up, fancy footwear. But is there a natural, ancestral way of treating your feet when you're riding a bike? Or are cyclists and triathletes doomed?

My first reaction to this statement was quick and simple: He’s flat out wrong here.

Ben then goes on to recommend the potential benefits of a custom made cycling shoe made by a company called Rocket 7. I see that as a contradiction. Isn’t having a bike shoe custom made really having a version of an “orthotic” made for your feet? Yes, in fact, it is.

To me, custom shoes are a far cry from “minimalist cycling.” and it presents a contradiction. On the one hand, Ben is promoting that it is better to go “natural” for running (and cycling as well based upon the title of the post). Yet, he recommends the potential benefits of what, in essence, is a custom made foot-bed for a shoe that is ATTACHED to the bike pedal.

In my opinion, there is nothing remotely “minimalist” about being clipped into a bike pedal with high-end bike shoes, let alone taking it one step further and using a custom made foot bed.

I decided to reply to the post.

In my response, I told Ben that while I enjoy his blog, and very often learn some new things while reading,

Today, Dr. Kurt Strecker sits down with orthopaedic surgeon Steven Wei, MD to talk about the most common injuries in student athletes from middle schoolers through collegiate competitors. They identifyat-risk athletes, discuss strategies for prevention, and touch on the current thinking with regard to concussions.

Dr. Steven Wei is certified by the American Board of Orthopaedic Surgery with a subspecialty certificate in Orthopaedic Sports Medicine. He has conducted

extensive research in the areas of knee injuries, shoulder arthroscopy, and foot & ankle surgery. Dr. Wei was named one of Connecticut Magazine's "Top Docs." He has been awarded the Army Commendation Medal, Army Achievement Medal, National Defense Service Medal, Kosovo Campaign Medal, Army Service Ribbon, Army Overseas Service Ribbon, NATO Kosovo Medal, Distinguished Honor Graduate from Officer Basic Course. He serves as team physician for Connecticut College, and for East Lyme, Fitch, Stonington & Waterford High Schools.

We hope you enjoy our podcasts and find them useful for your training and racing. Any questions? Hit us up in the comments, or on Facebook. Let us know of any topics you would like us to cover too.

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Coach Al and Dr. Kurt Strecker here to encourage you to do a system reboot to prepare for your best racing ever!

How to do a full system reboot, you may ask?

Through specific, precise, and directed off-season training.

In this podcast we explain why the keys to your race results--and your ability to stay injury free-- may very well lie in your off season preparations.

Here are some important points about what the reboot entails, and a few things you need to do:

* Let any injured tissues you have heal

* Assess mobility, flexibility and movement quality

* Address weaknesses

* Train the nervous system and mindfully practice skills (hint: never take another bad swim stroke!)

Hit us up with any questions here in the comments or on Facebook!

Helping YOU to Be GREAT!

Coach Al and Kurt

We hope you enjoy our podcasts and find them useful for your training and racing. Any questions? Hit us up in the comments, or on Facebook. Let us know of any topics you would like us to cover too.

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Hi Everyone!

I had the immense pleasure of sitting down with Owen Anderson, Ph D to discuss all things running! Owen is one of the world’s foremost experts on the subject as many of you know. As the long-time editor and writer of Running Research News, contributor to many running publications including Runners World, Men’s Health, and National Geographic Adventure, no one has written more extensively on the topics of running, strength training for running, injury prevention, and sports nutrition.

We are honored and grateful that he took the time to share his knowledge and expertise in this podcast. Our conversation is rich and deep, and I know you will get a lot out of listening.

One issue we take head on is the fact that few athletes are more wedded to outdated training paradigms than runners.

So many runners continue to train in certain ways because "it’s the way its always been done." How many of you adhere to the paradigm, “If you want to get better, run more miles”? Owen discusses what the latest and most comprehensive scientific evidence says about how to stay injury free, and how to get faster.

More than two dozen years ago, he first presented the ideas of combining strength and resistance work with endurance training.  At the time, there were myriads of naysayers and doubters of the science he presented. Owen presents a fascinating look at how he handled and dealt with those unwilling to see and accept the scientific evidence presented to them.

We also talk about the importance of training the “nervous” system, vs. the more outdated, old-school approach that focuses only on training our cardiovascular system with run volume and "work".  You will learn a great deal about the importance of coordination, and why "training the brain," and "grooving quality movement patterns first" through correct exercise execution is critical to making you a better runner. It isn't just about more miles, or harder miles. Concepts of fatigue and of the central governor controlling effort in a race or run are also discussed.

Owen even lays out a general step-by-step approach for would-be runners. If you are interested in beginning a running program, this is perfect for you.

So, dive in with us for a great running discussion with one of the world's leading experts on running, and learn why the OLD ways of training have given way to NEW science-based ways of training. You will get faster for it.

Also, be sure to check out Owen's new book, Running Science, published by Human Kinetics. You can find his website Education Runner here, and you can follow him on Twitter at @owenanderson7.

Got questions? Hit us up in the comment section here, or on our Facebook page.

Helping YOU Be Great!

Coach Al

 

We hope you enjoy our podcasts and find them useful for your training and racing. Any questions? Hit us up in the comments, or on Facebook. Let us know of any topics you would like us to cover too.

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Help us share the positivity—click here for a ready-made Tweet to thank Owen for sharing all his expertise!

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Pursuit Athletic Performance triathlete Lisbeth Kenyon joins us live from Alii Drive as she gets ready to take on her 7th Kona this Saturday, October 12. For those of you who don't know, Lisbeth is an Ironman Age Group World Champion in the 40-44 and 45-49 categories, and she holds the record in the latter.

Lis shares her reflections on what she enjoys most about being in Kona and doing Ironman. She reveals some of her most notable and memorable points along the course. She talks about the Kona vibe this week, as well as how she is preparing for race day on the heels of long travel. And she gives us the inside scoop on the race favorites on the pro side. 

Coach Al has been training Lisbeth for the past 5 years. Theirs is a special relationship, and he has this to say, "Last week, I had the extreme pleasure of spending a few hours with Lis to dial in her strength focus prior to traveling to the Big Island of Hawaii, to once again take on the best 45+ yr old women in the world at the most famous triathlon of them all. I've said it before, and I'll say it again. THIS woman is one of the most amazing people I have ever met. I can't begin to express in words how honored I am to KNOW her, let alone coach her. She IS an amazing mom, friend, citizen, professional, colleague, and champion triathlete. I know Todd Kenyon would say she's also an amazing partner and wife. No matter what happens on race day, October 12th, she is a true CHAMPION in my book, and in every sense of the word. More good wishes to come as we get closer to race day, but for today, I just want to say THANK YOU, Lis, for everything you've given me." 

 

We hope you enjoy our podcasts and find them useful for your training and racing. Any questions? Hit us up in the comments, or on Facebook. Let us know of any topics you would like us to cover too.

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Wish Lisbeth good luck with this ready-made Tweet! Click here.

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