Following up on Sean’s post on the Endurance Seminar, I wanted to share the good (and bad) news: running is a skill that anyone can learn, much like shooting, knitting, or typing.  Remember the first time you tried to type your name on a keyboard or text using your cellphone number keys?   But, if we had a Cup Challenge involving texting the Declaration of Independence tomorrow, I bet we’d have quite a few ties with the thumb/qwerty coordination you all have developed in the last few years. Now, why not put the effort into making something that may be painstakingly difficult and make it -dare I say- effortless?

I did a search on our site for “Running” to pull up old posts and it was not surprising to find that numerous Athlete Profiles came up. With the exception of a select few,  everyone listed running as their least favorite movement. I am no exception.

We learned that every common “running” injury is caused by running incorrectly:  shin splints, plantar fasciitis, calf strain/tears, Achilles tendinotis, IT band syndrome, patellar tendonitis, and lower back pain.  So, while we diligently take the time to ice, stretch, myofascial release (roll), and rest, we only take treat the symptom.  To eliminate the cause of the injury, we have to learn the technique.

Later, we’ll look at the formula of running mechanics, but in the mean time, take a look at the above video on correct running form.  It ends with Dr. Romanov (godfather of the POSE running technique) running on ice.

WOD 08.04.10

Power Clean 3×3

“Raising Helen”
21 KBS
12 Push Presses
400m Run

28 Responses to “Running: A Skill Anyone Can Learn”

August 4, 2010 at 7:18 AM

Thank you Ruth for talkng the pullups out of Helen today.

August 4, 2010 at 7:29 AM

That’s only because you did so damn many yesterday!! Great job everyone and major kudos to Keron and Matt for coming in for their DATE night!!!

Michael H
August 4, 2010 at 7:59 AM

Whew. u just saved me from running during lunch today :) .

Last nights impromtu paleo dinner selection was tough but I saved myself from burps

1lb of salad consisting of spinach, mushrooms, and corn
2 chicken wings
6 slices of tuna sashimi
and a naked protein juice

August 4, 2010 at 8:26 AM

“Naked Protein Juice”? Is that Paleo? Juice is basically just squeezing the sugar out of the fruit and throwing away the good stuff. Even 100% pure, natural organic juice is just sugar.


I also don’t think corn is Paleo. Sorry to be a wet towel.

-Marcus Jr. :)

August 4, 2010 at 8:31 AM

Haha Marcus Jr! Even my efforts to not eat paleo were more successful than Mike’s!!

Grilled Mahi Mahi
Brocollini with olive oil, S&P
Sweet Potato

Yes, I put some marinade on the Mahi Mahi that contained sugar… shoot me.

August 4, 2010 at 8:35 AM

Scott, it truly warms my heart to see that Marcus has successfully “turned” you. Thank you Deputy Paleo! While Naked Protein Zone Juice Smoothie (Apple Juice, Banana Puree, Orange Juice, Pineapple Juice, Whey Protein Concentrate, Soy Protein Isolate, Coconut Milk Extract, Soy Lecithin, Natural Flavors, Ascorbic Acid) has “natural” ingredients, you’re ingesting 56g of sugar per bottle, with less than 2 g of fibers. That’s because it’s all juice with the fibers of the real fruit removed that would normally slow the absorption of the sugar, so the sugars enter your system FAST.

Ditto on corn. It’s in the cheat category. Burpees, Mike!

Scott, you don’t get off that easy, either. Sneaky posting the beer question on yesterday’s comments while you judge Mike’s corn consumption! ;) 50 burpees for beer unless gluten free. 10 for glass of wine. Embrace it. Now we have Michelle to snitch on you! ;-)

Anna, you make me proud.

Michael H
August 4, 2010 at 8:46 AM

Damn you guys! With all the right intentions, I still got dinged, next time I go to Whole Foods, I will be pinging each one of you to verify my Paleo approved picks.

I think I may stick with a banana this whole month to keep it safe.

Burpee show tonight at 7pm, for those that want to see something magical.

August 4, 2010 at 9:19 AM

FIRE RUTH!! Ruth has me show up at 6:30 this morning without telling her roommate what I was there to do.

You can be damn sure that if a caveman stumbled across corn, he was going to eat it. The Native Americans seemed like a pretty fit group and they loved the stuff. They had a much harder time finding “Naked Protein Zone” drinks though…

August 4, 2010 at 9:21 AM

Silly rabbit! I told YOU what to do, Drew!

August 4, 2010 at 9:32 AM

I know, I had just never started my own Fire Ruth campaign… Wanted to try it out :)

Michael H
August 4, 2010 at 9:35 AM

Naked juice originated when caveman wanted something more refreshing, so he had a fruit in one hand and a rock in the other and figure why not smash it and see what happens. Waa laa… only thing they didn’t have was a bottle to put it in.

August 4, 2010 at 9:43 AM

Maybe the used banana leaves as a cup. We are expanding Paleo options rapidly this morning!!

August 4, 2010 at 9:45 AM

I’m starting a ‘make drew do pistols’ campaign then.

August 4, 2010 at 10:09 AM

Dr. Romanov looks insane running on ice in his tennis whites. Guess he crossed the fine line there….!

August 4, 2010 at 10:53 AM

can’t we all just get along?! i’m not even going to post what i ate yesterday, i’ll just take the 10 burpees like a man. I definitely need some help on going paleo for a month!!! seems like everything carb finds its way into my apartment!

August 4, 2010 at 11:01 AM

i need some help with trying (TRYING, not going) paleo too. is there like a carbs anonymous group i can join? my name is melissa, and i have an undying devotion to beer and bread.

August 4, 2010 at 11:08 AM

Hi Melissa. You’re not alone, and admitting it is the first step.

We (and by we I mean Marcus-kidding!) are avail almost 24hrs a day via txt, email, or phone as sponsors or to answer any “Is this Paleo” question. GF beer (with a side of burpees) is a cheat, but bread is a no-no. The first two weeks without it are the worst, and then you won’t crave it physically. It’s worse than crack…well, kind of.

Pooja, do we need to send Marcus, the carb exterminator over?

August 4, 2010 at 11:12 AM

Hmmm….can I do a beer free month??? I don’t know. That’s tough. Grok angry with no beer!

I was pretty good yesterday…

Breakie – Eggs, Sausage, Pico de Gallo, Black Coffee
Lunch – Marijuana Chicken, Steamed Veggies, Green Salad
Dinner – Salad (with feta), Filet Mignon, Steamed Broccoli, 5 glasses of red wine :)

I guess I owe 60 burpees for the feta and 5 glasses wine!! :)

Didn’t Marcus say we were starting on August 5th????

Correction — Marcus suggested we start on the 5th. Ruth calls the shots, don’t try to get me fired!

August 4, 2010 at 2:17 PM

What Anna forgot to mention is the ice cream she also had last night… under the bus you go!

I also had said ice cream last night.

August 4, 2010 at 2:28 PM

hahaha oohhhh Brian, already in trouble I see! But me too, since I blew it yesterday with Mexican food complete with tortillas rice and beans. Today I have been good!

Breakfast – none (I have Special K at the office and was shocked to find out it didn’t fit in the Paleo diet structure)
Lunch – Whole Foods salad bar (I did have quinoa)
Dinner – TBD? Any suggestions??

Also, I found this link to a list of recommended Paleo foods but wanted to get the experts’ opinions…what do you think of this list Ruth/Marcus/Sean/anyone?

Great link Jenna. I’ve sent that to many a person. Granted, that list is direct from the Paleo book by Cordain and hence stricter than some stuff we encourage as Primal eating. If you have questions though, feel free to ask.

August 4, 2010 at 2:28 PM

Wow Babe!!! I knew that was coming…

Guess what you are having for dinner tonight… NOTHING! Grrr!

I had 2 bites!

August 4, 2010 at 3:24 PM

Thanks Marcus! Are there any other Paleo lists you recommend reading besides Cordain’s?

That one pretty much covers it. Tomorrow’s post will give some clarity as far as other stuff we’ll allow.
- Marcus

August 4, 2010 at 3:37 PM

i really hope that list is stricter than you… there’s no way cavemen survived without peanut butter… i’m getting a little bit nervous here. :)

That’s because you need to try almond butter, macadamia nut butter or sunflower seed butter! Hopefully you’re not addicted to stuff like Jif/Skippy, which is loaded with hydrogenated oils and sugar. But yes, peanut butter is not paleo since peanuts are legumes, not truly nuts.
- Marcus

August 4, 2010 at 4:42 PM

after seeing jenna call out anna on the facebook page, and brian calling her out in the above post, i think we need a new gym motto: throw someone under the bus to avoid your 10 burpees! i feel the love at CF Intrepid ;)

August 4, 2010 at 6:39 PM

Whoa whoa whoa! We’re starting the paleo challenge already? Cuz Imma rule at that (I hope). Miss taking pics of the evening crew already =(

August 4, 2010 at 7:47 PM

We miss you, Alia! Thx for setting the bar high for the ladies! They always check out your times and weights when they come in!

Michael H
August 4, 2010 at 9:05 PM

awesome job everyone, raising helen is tough job, not looking forward when she’s all grown up.

tonight dinner: 3 protein/animal style burgers minus the spread + banana

this is marcus approved.

August 4, 2010 at 10:07 PM

i’m so confused by cavemen and their diets. the thinking area of my brain hit critical mass, so i hope it’s cool that i just skipped dinner. i mean, there weren’t alllllways bison on hand, were there? no, i didn’t think so. :) seriously though, we had fish. plain ol’ fish. no sides. i straight UP didn’t feel like cooking. :)