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1 " You hate to cultivate the mindset that anything that is not a braced neutral spinal position is probably going to kill you. "
― , Becoming a Supple Leopard: The Ultimate Guide to Resolving Pain, Preventing Injury, and Optimizing Athletic Performance
2 " You'll be better able to climb and descend stairs like a healthy person as opposed to a broken runner who navigates steps like landmines. "
― , Ready to Run: Unlocking Your Potential to Run Naturally
3 " You can’t just tune out and do the work. Sport, combat, and life don’t work like that. You have to train smart and hard, with consciousness. This is what training is for. Resolve now to change your criteria from quantity to quality and judge your movement based on form, not on how many repetitions you can complete. "
4 " The premise of the tunnel concept is this: You have to start a movement (enter the tunnel) in a good position in order to finish the movement (exit the tunnel) in a good position. The tunnel concept forces you to begin your movement assessment at your start position and make sure that you are setting up correctly. "
5 " When you can, avoid sitting, or even open up a direct attack. Set your phone or watch timer to go off every hour so that you get up out of your chair, mobilize for a minute or two, and then (if you have to go back to sitting) sit down with your butt and stomach muscles turned on and engaged. "
6 " Neutral feet start in your trunk, so really go after those tight hips: "
7 " The shorter the event, the more speed and power required, the more warm-up. "
8 " It’s simple, but it’s not easy, and the first thing you have to let go of is the belief that all you have to do (or all you can do) is hand your credit card to a physical therapist, a podiatrist, or a salesperson at a running shoe store and expect someone else to fix the problem. "
9 " Routine maintenance on your personal running machine can be and should be performed by you. "
10 " All human beings should be able and willing to perform basic maintenance on themselves. "
11 " If you’re heel-striking, you have to stop. It’s eating you alive. "
12 " Sitting shuts down the recovery mechanisms that are critical to your training adaptations. Your circulation is compromised, and so is your lymphatic system. It’s like tying knots in a bunch of garden hoses. Here’s "
13 " What’s tremendous about runners is their task-completion mindset. It can also be their undoing. "
14 " Cultivate an awareness that each minute you tick off sitting is doing damage to your body and to your running. "