It's Day 5! You've made it! Woohoo!

Today is the most important day of the whole challenge, because today we are putting it all together. You deserve to get stronger and to take this time for YOU!

DAY 5: THE BIG PICTURE

This week, you’ve already accomplished a lot!

You’ve discovered that in order to run better you have to move with intention, which includes movement quality, movement control, and intentional running.

But like I mentioned at the start of the week, moving with intention is just the first piece of the puzzle.

If you want to run stronger after 40, there’s two more pieces we still need to talk about.

Even if you have missed some of the days so far, be sure to join us LIVE today, so that you can get the blueprint and see how all 3 pieces fit together to help you become the strongest and healthiest version of YOU, no matter your age or current fitness level!

Because, as you’ve seen this week, it’s not just about how much you’re doing; it’s about HOW you’re doing it and how committed you are to the process.

Running is a practice; you can keep getting better if you do things intentionally.

ACTION ITEM:

Meet yourself where you are.

Use today to catch up on an action item this week that you haven't done yet.

If you're all caught up, pick one of the days to repeat.

If you had a hard time performing the strength test on Wednesday, modify it—use a higher chair or use your arms to help you to do the single sit to stand until you can do 3 sets of 10 on each leg. If you have pain or are unable to do it with one leg, use 2 legs to stand up and try using just 1 leg to lower back down.

I want you to see that anything is possible when you do it with intention and move forward with a PLAN and modifications that work for YOU!

Fill out these quick questions to help you move forward with intention!

Thanks for Listening!!

Be sure to hit FOLLOW on Apple Podcasts, Spotify, or your favorite podcast player

Leave a review on Apple Podcasts. Your ratings and reviews really help and we read each one!

Grab your free Strength Guide for Runners here.

Interested in our coaching program? Check out our coaching options here.

Grab your free copy of the Running Snapshot by clicking here.

Come find us on Instagram and say hi!

Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.

Thanks for Listening!!

Be sure to hit FOLLOW on Apple Podcasts, Spotify, or your favorite podcast player

Leave a review on Apple Podcasts. Your ratings and reviews really help and we read each one!

Grab your free Strength Guide for Runners here.

Interested in our coaching program? Check out our coaching options here.

Grab your free copy of the Running Snapshot by clicking here.

Come find us on Instagram and say hi!

Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.

DAY 3: INCREASE MOVEMENT CONTROL

Yesterday we talked about the different types of mobility, and how both quantity and quality of movement matter.

Today we are taking that one step further.

A big piece of movement quality is your ability to control your body through the entire range of movement in any activity.

That requires strength.

But not just brute force strength. Squatting 300 lb won’t automatically make you a better runner.

It’s about your ability to control your movement under any given load throughout the full range of movement.

If you can’t do that, your tissues and joints get overstressed, and you’re more likely to end up injured.

Today is all about finding our physical weak spots so we can run faster and longer without pain. As a runner, you need to strength train. Period. How often and how much varies from runner to runner, but there are some critical pieces that every runner must include in their training (because there are different types of strength and movement control needed for running!).

ACTION ITEMS - PERFORM THE FOLLOWING TESTS:

Cross Sit to Stand Test: Sit on the floor with your legs crossed (criss cross applesauce). Note which leg is in front. Stand up without using your hands. With your legs crossed the same way (with same leg in front), slowly sit back down onto the floor. Uncross your legs and repeat the test with the other leg in front. Click here to see a video.

Single Leg Sit to Stand Test: Sit in a chair of normal height so that your knees are bent to about 90 degrees. Stand up from the chair using only one leg (and no hands!). See how many repetitions you can do on each leg (max 30). Click here to see a video.

For both tests, notice how you felt. Was it hard or easy? Was one side better than the other? Did you have any pain or discomfort? Was it easier to stand up or sit back down?

Thanks for Listening!!

Be sure to hit FOLLOW on Apple Podcasts, Spotify, or your favorite podcast player

Leave a review on Apple Podcasts. Your ratings and reviews really help and we read each one!

Grab your free Strength Guide for Runners here.

Interested in our coaching program? Check out our coaching options here.

Grab your free copy of the Running Snapshot by clicking here.

Come find us on Instagram and say hi!

Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.