Why are we telling you to train with your arms over your head? Learn the correlation between this and running pain free in this episode!

Timestamps of big takeaways

[00:41] Importance of Posture and Head Position

- Poor posture, especially the head moving forward, can affect overall balance and movement

- The head is the heaviest part of the body, and the body is always trying to balance it

[02:08] Lack of Overhead Pressing in Typical Runner Strength Training

- Many runners focus on bench press, push-ups, rows, and pull-downs but rarely do overhead pressing exercises

- Using a lightweight tool like a broomstick or PVC pipe can help improve shoulder mobility and strength

[03:49] Consequences of Poor Posture and Lack of Mobility

- Starting to work on upper body alignment early on can make a significant difference later in life

- Poor posture can lead to issues like the "dowager's hump" in women, where calcium deposits try to strengthen weak muscles

[06:21] Importance of Consistency and Daily Practice

- Incorporating short, daily exercises can help develop the ability to hold the head in proper alignment

- Consistent practice of exercises like arm circles and glute walks can improve overall movement

[07:40] Benefits of Proper Alignment in Running

- Runners who achieve good alignment often report feeling the "fall" and improved running sensations

- Many runners mistakenly attribute issues to tight hips, weak glutes, or other areas, but alignment plays a significant role

[10:23] Introducing Overhead Work and Unweighting Concept

- Coach Valerie shares her experience with incorporating overhead weight training and its impact on her running form

- Let’s talk about unweighting and the importance of training in the position specific to the movement (e.g., standing vs. planking)

[12:03] Developing Full Body Strength and Efficiency

- Pressing overhead using lightweight tools helps develop a sense of balance and strengthens the upper body

- Improved overhead strength and head position can enhance overall feelings of walking, standing, and moving better

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