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Welcome to episode 2 of The Pillars of Ultrarunning! In this episode, Melody and Jacob share what they know about strength and mobility (aka, the toppings of your pizza!) Buckle up because this episode is chock-full of information. Don't hesitate to reach out to us on our Instagram or send us an e-mail if you have any questions!

 Link to Melody's free strength guide for runners:
https://melodybateman.biz/free-downloads-new/

Strength Training Guidelines (mentioned in the podcast):

• What parts of the body should I be focusing on for cross training?
  • Specifics: Glutes/Hips, Core, ankles and feet, Single leg, Plyometrics
    • Glutes/hips: to stabilize your pelvis.
    • Core: protects your back. 
    • Ankles and feet: Runners need a strong base of support. 
    • Single leg: running is a unilateral sport! 
    • Plyometrics: plyometrics increase your number of fast-twitch muscles which helps improve your sprinting and speed ability. 
  • Lower body: calves, hamstrings, quads
    • Calves: Our calves push off the ground when we are running 
    • Hamstrings/quads: The stronger your hamstrings and quads are, the faster and less injury prone you’ll be. 
  • Upper body: arms (biceps/triceps), shoulders (deltoids, rotator cuff muscles), chest (pecs), and upper back (lats, traps, rhomboids)
    • Upper Body: upper body is often neglected by runners, but is SO important, because it improves your running posture, and helps prevent fatigue and also improves your endurance. The more aligned and strong your WHOLE body is, the more efficient and powerful you’ll be as a runner.

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Other Links:

Support Trail to 100 here: https://www.buzzsprout.com/905920/support

 Running plans and private coaching for beginner ultrarunners: @thepinetreerunner

Follow us on Instagram: Melody and Jacob Bateman (@trailto100) • Instagram photos and videos

Join our beginner trail running community on Facebook: Trail to 100 | Facebook

Utah real-estate agent who helps runners find a home near running trails: Jacob Bateman | Exit Realty Affinity | Bountiful, UT Real Estate | 385-314-1016 (ihouseelite.com)

Self-Defense Course for runners: Run Without Fear | Melody Bateman's School (teachable.com)

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