by Dana Cavalea April 19, 2018


I love to watch people walk and run.

Crazy right?

Why would somebody love that?

When you know what to look for.. it is so interesting.

I find it fascinating when somebodies foot hits the ground, how it hits the ground, and the overall effect that has on how they move, their posture, and how "healthy" they are/ appear.

This morning, as I headed over to the hotel lobby I am writing today's blog from, I watched a CROSSFIT class running in the cold 34 degree temperature.

First thought was.. WHY?

Why would these adults go from sweating inside, to running outside?

Sounds like the recipe for an upper respiratory infection..

But.. what was even more fascinating to me was all of these folks that SHOULD NOT BE RUNNING!

Now.. I love running. I think there is no better activity for overall health, fitness, cardio-vascular function... but only when you know HOW TO RUN.

Watching this group, I was seeing a group of 10 hour per day desk jockeys getting their work in.. filled with asymmetrical foot striking, leg flare, and legs that were internally rotating/ wobbling upon each revolution of the leg...

When I watched them walk... (After their running).. I saw their feet turned out, some turned in...

I saw some of them leaning to the right side.. others to the left side..

Although these people were up early chasing great health.. they were training on a CRACKED FOUNDATION..

When we train high performing athletes.. the first focus is on FOUNDATION..

What if you build a house on a cracked FOUNDATION or slab?

A lifetime of problems..

Same is true with the body..

You MUST create symmetry, improve posture and alignment, as well as re-teach and correct foot strike.. or else....

You will suffer from STRESS FRACTURES, CHRONIC PAIN, and the ITISIS.. (tendinitis, bursitis) from the negative movement...

It may sound crazy to you.. but if you are going to start running.. you must PRACTICE RUNNING.. 

Running is a high impact activity on the body.. so if you are lacking the posture, alignment, mobility, strength, stability, and reactive push off the ground.. you are at risk...

Todays Running Tips:

1. Make Sure Your Posture is Strong and Upright via Core Training

2. Make Sure Your Arm Action is Forward and Backwards-Never Side to Side

3. Make Sure Your Feet are BOTH Pointing Straight

4. Make Sure You Are Striking the Ground to PUSH Yourself Forward

5. Make Sure You Are NOT just Swinging Your Legs, You are LIFTING Your Legs.

6. Make Sure You Maintain Control of Your Breathing... Slow and Steady

* Always Warm-Up Before Running (Sweat Before Running)

**Always Stretch (using Ropes) and Flush Out Using Rollers After Running




Dana Cavalea
Dana Cavalea

Dana Cavalea is the World Champion Director of Strength and Conditioning & Performance of the New York Yankees. Currently, he is a High Performance Speaker & Consultant to Pro Athletes, Entrepreneurs, Business Executives, and Workforces on lifestyle strategies to reduce stress, improve work/life integration, and most importantly improve daily performance /outcomes. Book Dana to Speak at your Company Event or Conference Today!

4 Responses


September 18, 2020

море в анапе


September 03, 2020

Having mastered the vastness of the Taobao mega-resource,
I discovered the advantages of the Aliexpress online trading platform.
This site is a division of Taobao, but for small wholesalers and wholesalers.
Why Aliexpress is so good, and what are its shortcomings.
The first and greatest advantage of this Internet resource is the absence of intermediaries from both the Russian and Chinese sides.
That is, you can make purchases on Aliexpress yourself by paying with a card.
The second advantage is contacting the seller directly, you can ask questions about the product and the timing of the collection of the parcel.
And of course, you will be given a track – the number of the postal item, so that you can track the movement of the parcel.
The third significant advantage of Aliexpress is the language of the site – it is English, which makes it very easy to translate and search for goods.
Of course, those who are not sure of their English can use the on-line google translator or another, the names must be written in the search line in English, even if your page is translated into Russian.
The fourth advantage is the possibility of free delivery to Russia. This is a very nice little thing, the products can be sorted by selecting this “Free shipping” condition under the search bar.
The fifth advantage of this small-scale wholesale resource is that you can find a product that is sold for 1 piece, and there is no need to buy extra units of the product.
To do this, you need to pay attention to the indication of how many units of goods are available for one order, for example: the price costs 5.2 $ / piece and the minimum number of units of goods for one order is not indicated, in another case it is indicated as follows – 3 piece / lot 1.91 $ / piece , that is, the cost of one order is 5.72 dollars,
and the price of a unit is 1.91 dollars, you must purchase 3 units. Another convenience is the indication of the price of the item in US dollars.
It is very convenient and understandable, there is no need to rack your brains with transfers from yuan into dollars – rubles. Also, money is debited from the card at the rate set by your bank.


August 28, 2020


Сын сильно отставал. Думали не справимся! Долго искали репетитора.
Пробовали заниматься. Все как-то не складывалось ничего.
По рекомендации мамы из класса попробовали эту школу – сайт TutorOnline.
В полном восторге. Тех поддержка – администрация, все организовала,
подобрали преподавателя. После первого урока поняли,
что нам сильно повезло! За пару занятий стали понимать,
что все налаживается. Оценки улучшили сразу же,
экзамен сдали на 4, а рассчитывали хотя бы на 3 Спасибо всем большое!


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