Mobility Training, Best Practices, and Most Effective Active Stretches with Grayson Wickham DPT, CSCS

At Strength Running, we're focusing on mastering our mindset in 2020. How do we build the mental fitness to have unstoppable confidence, the mental toughness to persevere, and the fortitude to stay consistent with your training month after month? In this episode, coach Jason Fitzgerald discusses: The benefits you should expect from sports psychology Common mistakes he wants you to avoid A story of his first experience with the performance psychology strategy of visualization Two strategies for improving your mental fitness  Today's sponsor is our newest training program: Mindset Mastery. This course makes performance psych approachable for all runners by focusing on the 5 core mental skills for endurance athletes: Focus, Anxiety Management, Intensity, Mental Toughness, and Confidence.  It includes video presentations, guidance from renowned sports psychologists, mental exercises, a complete Training Plan Library, and the Mindset Toolbox of bonus resources. See all the details at strengthrunning.com/mindset/

25 Kesä 202023min

In today's episode, we're discussing how to reframe adversity and manage fear. Cindra has numerous tools that she talks about for reframing adversity. One that I liked, in particular, is asking yourself "why is this happening for me?", instead of "to me". This helps to view challenges in light of the growth opportunities. She also suggests asking yourself questions like: What is the opportunity here? How is this situation a gift? What is amazing about my life/family? What can I be grateful for? Cindra shares facts about fear to highlight that fear is universal and that we can choose to act courageously. In this conversation, Cindra also provides actionable steps for: Overcoming negative bias Developing mental toughness Ways to train your mind daily with Grit Priming Exercises Dealing with fear I hope you'll enjoy listening to this episode and putting these strategies into action for yourself. I want to thank Naked Nutrition for their ongoing sponsorship of this podcast. They make great dietary supplements without artificial sweeteners, flavors, or colors. Only the purest ingredients - and everything is made in the USA. I've been taking their Vanilla Whey Protein Powder for several weeks now and can confidently say that it's the best protein powder I've ever had: it tastes great and I know I'm not ingesting what I don't need. I've used a lot of different protein powders over the years and this is definitely my favorite. I love that this protein powder has only 3 ingredients and the whey is sourced from grass fed cows' milk. For those looking for a plant-based option, Naked Nutrition has vegan protein powders as well. I've also started taking their Naked Greens supplement, which is basically a powder of different vegetables, grasses, and leafy greens. It certainly tastes like grass (that's the point, I think) but I like the fact that I'm giving my body an extra dose of veggies. Check out all their products and let me know what you think once you try them out!

18 Kesä 202051min

Our guest today is Jay Ell Alexander. She's the owner of The Vaughn Strategy, a public relations strategy consulting firm. And in 2018, she become the owner and CEO of the Black Girls RUN! Organization. Black Girls RUN! wants to encourage African-American women to make fitness and healthy living a priority. Their goal is to create a movement to lower the disproportionately high health outcomes in the female African-American community and subsequently, lower the number of women with chronic diseases associated with an unhealthy diet and sedentary lifestyle. Our discussion today focuses on the history of Black Girls RUN, the health disparities African-American women experience, how we can all work together to create a more equal playing field, and how you can get involved with Black Girls Run. Thank You PATH Projects I also want to express my gratitude for the ongoing support from PATH Projects. They make affordable running gear that's incredibly high quality. You can find everything from running shorts to headwear on their site. Currently, I'm wearing the Sykes 5″ Shorts (see them in action in this video), the Pyrinees hooded sweatshirt, and the Torch base liner. Their gear is unique, stylish, and a premium quality that feels great to wear. And because they are a direct to consumer shop, PATH skips the retail markup and keeps prices affordable. I personally love how functional their gear is – both for running and wearing around the house. Check them out, you won't be disappointed!

11 Kesä 202041min

Justin is currently the Mental Performance and Leadership Coach with the Tampa Bay Rays, a major league baseball team. Prior to that, he worked for the Boston Red Sox and Cleveland Browns. He works with both coaches and players to improve the overall performance of their organizations. Justin holds a Master of Science degree in Sport and Performance Psychology and his framework for improving performance will give us a glimpse of how he works with a variety of his clients. We also address questions such as: What happens when you focus on results versus the process? Is it possible to "teach an old dog new tricks"? Should you tinker with your training plans to improve faster? Does goal setting work for everyone? I hope you find this conversation filled with useful suggestions and ideas on how you, too, can improve your mental game. Thank You Naked Nutrition I want to thank Naked Nutrition for joining as our newest podcast sponsor. They make dietary supplements with the purest ingredients with no artificial sweeteners, flavors, or colors - and everything is made in the USA. I've been taking their Vanilla Whey Protein Powder for several weeks now and can confidently say that it's the best protein powder I've ever had: it tastes great and I know I'm not ingesting what I don't need. I've used a lot of different protein powders over the years and this is definitely my favorite. I love that this protein powder has only 3 ingredients and the whey is sourced from grass fed cows' milk. For those looking for a plant-based option, Naked Nutrition has vegan protein powders as well. I'm also getting a shipment of their Naked Greens powder soon. I'll tell you about it after I test it out. Check out all their products and let me know what you think once you try them out!

4 Kesä 202053min

Duane is the owner of Spark Physical Therapy in New Haven, CT and host of the Healthy Runner Podcast. Duane initially started running as an adult, wanting to add some cardio to his gym sessions. After having a hip surgery, his doctor advised him to get off the treadmill and run outside. Without having fully recovered, Duane suffered a running-related hamstring tendon injury. Through his own rehabilitation and his work as a physical therapist, Duane continues to set Personal Bests in his running career. He joins us today to have a deep-dive conversation about hamstring injuries: the root causes of hamstring injuries how to strengthen them (and his favorite hamstring exercise) prevention advice (it's far easier to prevent than treat an injury!) common myths about rehabilitation Duane not only has the clinical expertise to evaluate and treat hamstring injuries but the coaching expertise to design training that better protects you from hurting this important muscle group. We'll also discuss why tight hamstrings are sometimes falsely labeled an injury, why glute strength is intimately tied to hamstring health, and how "rest" is rarely the treatment for injuries. Duane and Jason also talk about: Why runners with hamstring issues should think twice about pool running Can heavy shoes impact your hamstring health? The most effective hamstring exercises for runners When runners can use NSAIDS and when to avoid them Show Links & Resources: Check out Duane's website at SPARK Physical Therapy Duane's Healthy Runner Facebook group See exercise videos on his YouTube channel Healthy Runner podcast Everything you need to know about tight hamstrings Our best injury prevention advice

28 Touko 202058min

David Joyce is a titan in the world of elite sport. He has worked at the highest levels of world athletics and with multiple national, world, and Olympic Champions. He's worked at two Olympic Games, with elite rugby and soccer teams, and is currently the Head of Athletic Performance with the Greater Western Sydney Giants soccer team in Sydney, Australia. He holds masters degrees in both sports physiotherapy and strength and conditioning and teaches the Masters of Strength and Conditioning course at Edith Cowan University in Perth. He's the main editor of two authoritative books on athletic performance and injury risk mitigation, the first is Sports Injury Prevention and Recovery: Integrating Medicine and Science for Performance Solutions and the second is High-Performance Training for Sports: The Authoritative Gide for Ultimate Athletic Conditioning. In this episode, we're discussing a more effective approach to injury recovery: a performance framework that isn't simply interested in healing the injury, but actually getting you to your pre-injury level of performance. We'll talk about: the major goals of this approach how rehabilitation evolves over the course of an injury major screening considerations for injuries David's top strategies for staying healthy if you currently don't have an injury For more on injuries, hear from 9 elite runners on their favorite prevention and recovery advice! Thank you to our sponsor Inside Tracker! Test your blood to see if you're overtraining or have any hormones out of the optimal range. Use code strengthrunning to save 10% on any test.

21 Touko 202053min

Scott Caulfield is the director of strength and conditioning at Colorado College and previously the coaching education manager and head strength and conditioning coach for the National Strength and Conditioning Association (NSCA). He holds a bachelor's degree in physical education, a master's degree in sports coaching, and three important certifications: Certified Strength & Conditioning Specialist with Distinction (NSCA) Registered Strength & Conditioning Coach with Distinction (NSCA) Level 2 Advanced Sports Performance Coach (USA Weightlifting) Scott has held strength coaching roles at Dartmouth College, the River Valley Club, the Vermont Frost Heaves, and Colorado College. Topics from this episode include: What a "Director of Strength & Conditioning" typically does on a day to day basis The strength training differences needed for runners vs. hockey players How to lift effectively at home without a lot of equipment The strength implements he recommends buying for a total of less than $90 How to schedule strength training as an endurance runner Show Links & Resources: Strength Running's free strength ecourse Weight training for runners Follow Scott on Twitter Learn more about Colorado College Stock a home gym for less than $100 Support our Sponsor, Inside Tracker This episode would not have been possible without Inside Tracker, who is offering a 10% discount on any of their tests with code strengthrunning. They test over 40 biomarkers, like various stress hormones, to determine if you're training too hard, too little, or have any physiological weaknesses that can be remedied by either diet, exercise, or lifestyle changes. In other words, you learn about problems that have actionable solutions. After getting your results, they communicate what you can do to lift or lower your results into the optimal range. For any runner who wants every advantage, to see what they're truly capable of achieving, I highly recommend Inside Tracker. I've personally used their 'Ultimate Package' tier and loved the process and results. Don't forget to use code strengthrunning to save 10% on any test (including their affordable DIY and Essentials)!

14 Touko 202037min

Runners, friends, I recorded this episode to give you a small jolt of encouragement when I think we all need it. I sincerely hope you are well, safe, healthy, and able to see those who you most care about. I'm in awe at the bravery of our healthcare pro's who put their lives at risk to help others - and I'd like to give an enormous, public thank you to these heroes. As we're all experiencing more and more fatigue from being quarantined and isolated, I hope that you reflect on what's most important to you, invest in that, and encourage those around you with positivity. We don't have a formal sponsor for this episode but I'd like to thank all of you for making it possible. Without your support and feedback, we wouldn't be here today. I'm still in shock that the Strength Running Podcast is consistently in the Top 3 most popular running podcasts in the US. Thank you for every review, every download, and every share with your friends. Thank you for listening. Resources: Training plans, running programs, and coaching Join our community Get our best injury prevention advice

7 Touko 20206min