by Dana Cavalea November 14, 2017

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 former 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!

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