Running friends,
Thank you all for attending the Seminar!
Some useful resources:
- Read “Anatomy for Runners” by Jay Dicharry. On amazon
- Our newly formatted website for healthy running – naturalrunningcenter.com . go to “Dr. Marks Desk” link for posts on nutrition, training, local stuff, and the joy of running.
- All of Dr. Phil Maffetone’s books are gold (Training for Endurance, Big Book Health and Wellness, Big Book of Endurance Training and Racing). philmaffetone.com
- Spend some time on “RunRx” on http://naturalrunningcenter.com/ . The button is along the upper menu – drop down links with Chapters. Lots of drills with run form stuff, endurance, strength, glutes, etc. Much of it in video. The “Fun Drills” tab has the dynamics (lunge matrix, sumo, world’s greatest stretch) The “Healthy Fuel” has lots of link outs and books to read
- US Air Force Efficient Running iphone/android friendly training modules . View these and watch and practice some of the stuff on the videos. Also on this site too with direct access to videos on drills and assessments http://www.efficientrunning.net/
Are You Ready For Minimal Shoes – assessments and corrections simplified with Jay and I:
https://www.youtube.com/watch?v=YtICeFOKjIs
http://www.runnersworld.com/barefoot-running/are-you-ready-to-go-minimal#
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Here is Boston Marathon director Dave McGillvray’s video on fitness and health- watch it. Fitness does not mean healthy! This is from AMAA Boston Marathon Sports Medicine 2014.
https://www.youtube.com/watch?v=AUfK0A-FByA
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Dr Ray McClanahan presentation on foot strength
https://www.correcttoes.com/foot-help/aapsm16/
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I really like this 3 part series on Plantar Fascia. Explains a lot of the footwear and anatomy. “Short Foot Posture” explained in a video on part 3
http://www.somastruct.com/cause-of-plantar-fasciitis/
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A Few things on KBs and Breathing. Here are my 3 favorites. Diaphragm breathing powerful too.
KB swing
- Franz Snideman – http://www.youtube.com/watch?v=TNJMGZTmmvg
Turkish Get Up
- Part 1, Franz Snideman – http://www.youtube.com/watch?v=FiBAUwDtE2k
- Part 2, Franz Snideman – http://www.youtube.com/watch?v=hNCaTlMinbk
- Part 3, Franz Snideman – http://www.youtube.com/watch?v=kL7KYgmi6W4
Goblet Squat
- Part 1, Franz Snideman – http://www.youtube.com/watch?v=h6uwwdeK-tg
- Part 2, Franz Snideman – http://www.youtube.com/watch?v=swP-YTtFeMg
- Part 3, Franz Snideman – http://www.youtube.com/watch?v=qudU5NJLtRg
Breathing patterns
- Patrick ward/boddicker – http://www.youtube.com/watch?v=CK1ZJbFbeyk
- Perry nickelston – http://www.youtube.com/watch?v=1e_YAdmxdIA
I like the short sequence for upper body position and you can do these anytime
| # | Sets | Reps/Duration | E-Cise |
| 1. | 2 | 40 | Standing Arm Circles |
| 2. | 1 | 25 | Standing Elbow Curls |
| 3. | 1 | 0:01:00 | Standing Overhead Extension |
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Foot Drills while walking the dog. A strong and functioning foot is non-negotiable for healthy running.
Six Foot positions:
https://www.youtube.com/watch?v=t_dZBeeGRR0
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Some stuff on opening up the hips. My friend Lawrence’s hip sequence:
https://www.youtube.com/watch?v=ylFe7T8fpwk&feature=youtu.be
*Watch several of the videos on his page. Lawrence gets it!
This is good too for hips and glutes. Try it. Dan John is the Master:
http://www.dragondoor.com/gas_gluteal_amnesia_syndrome–and_how_to_fix_it_good/
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A few other relevant things:
Endurance Planet Podcast with Dr Phil Maffetone and I:
“Healthy Eating with Dr. Mark Cucuzzella” Podcast- chatted with The Nation to help us understand the evolution of the American dietary guidelines:
http://trailrunnernation.com/2016/02/healthy-eating-with-dr-mark-cucuzzella/
The magic spring of the human foot:
http://www.runnersworld.com/running-form/how-your-arches-make-you-a-faster-runner
Running and Burning Butter
http://naturalrunningcenter.com/2017/03/07/burn-fat-health-performance-better-butter-burner/
The Secrets of Sugar- Must Watch:
https://www.youtube.com/watch?v=MZUet6HXZuA&feature=youtu.be
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Six key reads on Insulin resistance we share w police/fire/DOD conferences
Conference Handouts (6 to download):
https://www.specialtyhealth.com/pdf/TeachingDocsNew.html
a couple recent seminars on nutrition and running health
https://www.dropbox.com/s/u3efxl4cw7s0tit/Insulin%20Resistance%20and%20DM%20Reversal.pdf?dl=0
https://www.dropbox.com/s/fg57974r7gbj0tp/Eat%20and%20Run%20for%20Your%20Life.pdf?dl=0
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Info on TrueForm Runner motorless treadmill for gait retraining. After extensive literature review I think this is the next frontier. Rehab the gait not the part:
http://www.samsarafitness.com/
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A little on racing strategy and “butter burning”:
http://www.dodlive.mil/index.php/2015/09/running-a-marathon-last-minute-tips-before-the-big-race/
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Link to ACSM footwear guideline- light, flexible, low drop, not too soft, wide toe-box:
https://www.acsm.org/docs/brochures/running-shoes.pdf
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Important for long endurance events- IRRM hydration guidelines:
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Simple but true article on nutrition history:
http://www.theguardian.com/society/2016/apr/07/the-sugar-conspiracy-robert-lustig-john-yudkin
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For the sustainable plan. Going for 30 straight years of a sub 3 Marathon in 2017
http://naturalrunningcenter.com/2017/03/26/run-boston-marathon-2017-30-years-3/
Keep sharing your love and knowledge of healthy living. But remember lots of roads lead to Rome, treat the fire not the smoke, and if you are in health care light a candle in the darkness. Play and have fun. Write me if there is something specific I can help with.
We aim to improve so send us any feedback on the seminar.
Best,
Mark Cucuzzella afrundoc@gmail.com