good morning believe nation today we’re going to talk about the why and the how
going to talk about the why and the how
going to talk about the why and the how of running that I want you to remember
of running that I want you to remember
of running that I want you to remember for the rest of your lives okay I want
for the rest of your lives okay I want
for the rest of your lives okay I want you to listen closely
you to listen closely
you to listen closely I’m giving you the key to life right now
I’m giving you the key to life right now
I’m giving you the key to life right now this is the key to life the key to life
this is the key to life the key to life
this is the key to life the key to life the key to life is running and reading
the key to life is running and reading
the key to life is running and reading all right now listen very serious the
all right now listen very serious the
all right now listen very serious the key to life is running and reading all
key to life is running and reading all
key to life is running and reading all right now why running when you’re
right now why running when you’re
right now why running when you’re running and you have turn you’re running
running and you have turn you’re running
running and you have turn you’re running there’s a little person that talks to
there’s a little person that talks to
there’s a little person that talks to you and that little person says oh I’m
you and that little person says oh I’m
you and that little person says oh I’m tired my lungs have to pop off so hard
tired my lungs have to pop off so hard
tired my lungs have to pop off so hard I’m so tired there’s no way I could
I’m so tired there’s no way I could
I’m so tired there’s no way I could possibly continue and you want to quit
possibly continue and you want to quit
possibly continue and you want to quit right
right
right that person if you learn how to defeat
that person if you learn how to defeat
that person if you learn how to defeat that person when you’re running you will
that person when you’re running you will
that person when you’re running you will learn how to wait when things get hard
learn how to wait when things get hard
learn how to wait when things get hard in your life yeah I guess the question
in your life yeah I guess the question
in your life yeah I guess the question comes you know why why did I end up
comes you know why why did I end up
comes you know why why did I end up running as opposed to let’s say playing
running as opposed to let’s say playing
running as opposed to let’s say playing football at basketball at tennis for
football at basketball at tennis for
football at basketball at tennis for some reason it just seemed more natural
some reason it just seemed more natural
some reason it just seemed more natural it’s just an unadorned and simple and a
it’s just an unadorned and simple and a
it’s just an unadorned and simple and a like simple direct and and it didn’t
like simple direct and and it didn’t
like simple direct and and it didn’t seem like a game you know something that
seem like a game you know something that
seem like a game you know something that I could practice at anytime anyplace
I could practice at anytime anyplace
I could practice at anytime anyplace so it appealed to me because I could do
so it appealed to me because I could do
so it appealed to me because I could do it all the time wherever I was no matter
it all the time wherever I was no matter
it all the time wherever I was no matter where I could always run
basically a comparative physiologist I
basically a comparative physiologist I started insects first how they solve
started insects first how they solve
started insects first how they solve problems with respect to temperature and
problems with respect to temperature and
problems with respect to temperature and all kinds of problems you know I had a
all kinds of problems you know I had a
all kinds of problems you know I had a fascination you know a good kid but
fascination you know a good kid but
fascination you know a good kid but maybe not much appreciation and I
maybe not much appreciation and I
maybe not much appreciation and I appreciate it more and more because I
appreciate it more and more because I
appreciate it more and more because I realized more and more how important it
realized more and more how important it
realized more and more how important it is I was fascinated by running because
is I was fascinated by running because
is I was fascinated by running because it’s close to what many other animals do
it’s close to what many other animals do
it’s close to what many other animals do when you see you know thousands of
when you see you know thousands of
when you see you know thousands of people lining up for a race you know and
people lining up for a race you know and
people lining up for a race you know and you think of all the dreams that are
you think of all the dreams that are
you think of all the dreams that are there all packed in one one place they
there all packed in one one place they
there all packed in one one place they all you know symbolically going on went
all you know symbolically going on went
all you know symbolically going on went on a hunt after to the antelope or at
on a hunt after to the antelope or at
on a hunt after to the antelope or at least take part of it I get I get broken
least take part of it I get I get broken
least take part of it I get I get broken up with it you think about it
running is all about movement and it’s
running is all about movement and it’s you know extreme movements and that
you know extreme movements and that
you know extreme movements and that makes it very meaningful because
makes it very meaningful because
makes it very meaningful because movement is really the essence of life
in a modern lifestyle we’re not running
in a modern lifestyle we’re not running anymore
anymore
anymore so we are basically disconnected from
so we are basically disconnected from
so we are basically disconnected from what we previously had to do you know
what we previously had to do you know
what we previously had to do you know most of us are out of shape and we don’t
most of us are out of shape and we don’t
most of us are out of shape and we don’t have to run for our hamburger or a
have to run for our hamburger or a
have to run for our hamburger or a dinner
but deep down we’re still all runners in
but deep down we’re still all runners in civil minds as much as your muscles are
civil minds as much as your muscles are
civil minds as much as your muscles are part of this running phenotype so you
part of this running phenotype so you
part of this running phenotype so you know I’m inspired no and by by people
know I’m inspired no and by by people
know I’m inspired no and by by people who can really do great things so I
who can really do great things so I
who can really do great things so I moved by other streams you know by the
moved by other streams you know by the
moved by other streams you know by the devotion and courage pursuit of this
devotion and courage pursuit of this
devotion and courage pursuit of this excellence and
because you realize how much difference
because you realize how much difference it makes in the long run you know
how much little things matters and how
how much little things matters and how far they take you do the essential thing
far they take you do the essential thing
far they take you do the essential thing is to rot period and to do it for a long
is to rot period and to do it for a long
is to rot period and to do it for a long time consistently and and then
time consistently and and then
time consistently and and then everything takes care of itself
just
just well I guess yeah is it we’re basically
well I guess yeah is it we’re basically
well I guess yeah is it we’re basically all runners we all very start out very
all runners we all very start out very
all runners we all very start out very very similarly and the trajectory we
very similarly and the trajectory we
very similarly and the trajectory we take can be radically different
take can be radically different
take can be radically different depending on the environmental stimuli
depending on the environmental stimuli
depending on the environmental stimuli of course I’d really like to be a bird
of course I’d really like to be a bird
of course I’d really like to be a bird but running is a close second
let’s talk about running all right
let’s talk about running all right first big picture this is what matters
first big picture this is what matters
first big picture this is what matters and the body is just there to like keep
and the body is just there to like keep
and the body is just there to like keep this thing running the brain feel great
this thing running the brain feel great
this thing running the brain feel great I have not always been a runner
I have not always been a runner
I have not always been a runner I ran cross-country in middle school
I ran cross-country in middle school
I ran cross-country in middle school when I was like 11 I didn’t really start
when I was like 11 I didn’t really start
when I was like 11 I didn’t really start running until I was 26 27 28 28
running until I was 26 27 28 28
running until I was 26 27 28 28 what years
still on the Westside Highway
still on the Westside Highway down the Midtown so I’m halfway up the
down the Midtown so I’m halfway up the
down the Midtown so I’m halfway up the island where I was before
island where I was before
island where I was before this is mile number six and I feel great
this is mile number six and I feel great
this is mile number six and I feel great I didn’t start running till I was 28
I didn’t start running till I was 28
I didn’t start running till I was 28 because when I was 26 I was told I’d
because when I was 26 I was told I’d
because when I was 26 I was told I’d never be able to run again here’s what
never be able to run again here’s what
never be able to run again here’s what happened I’m gonna do this okay so I
happened I’m gonna do this okay so I
happened I’m gonna do this okay so I borrowed Candace’s scooter and I was
borrowed Candace’s scooter and I was
borrowed Candace’s scooter and I was driving down the street and this dude
driving down the street and this dude
driving down the street and this dude ran a red light and straight up just
ran a red light and straight up just
ran a red light and straight up just cremated the scooter and my leg I was in
cremated the scooter and my leg I was in
cremated the scooter and my leg I was in the hospital for about a week I was in
the hospital for about a week I was in
the hospital for about a week I was in surgery for like 12 hours this is my
surgery for like 12 hours this is my
surgery for like 12 hours this is my busted-up leg as soon as I got to the
busted-up leg as soon as I got to the
busted-up leg as soon as I got to the hospital they did drill through my leg
hospital they did drill through my leg
hospital they did drill through my leg with a drill to quickly put pressure on
with a drill to quickly put pressure on
with a drill to quickly put pressure on it put it in traction to slow the
it put it in traction to slow the
it put it in traction to slow the bleeding so when I was in the hospital
bleeding so when I was in the hospital
bleeding so when I was in the hospital right before they were gonna release me
right before they were gonna release me
right before they were gonna release me I asked the doctor how long till I’m
I asked the doctor how long till I’m
I asked the doctor how long till I’m 100% how long till I run and I’ll never
100% how long till I run and I’ll never
100% how long till I run and I’ll never forget he said to me you’ll be able to
forget he said to me you’ll be able to
forget he said to me you’ll be able to chase after your kids and you’ll be able
chase after your kids and you’ll be able
chase after your kids and you’ll be able to chase after a taxicab down the street
to chase after a taxicab down the street
to chase after a taxicab down the street but you’ll never be able to run again I
but you’ll never be able to run again I
but you’ll never be able to run again I cannot tell you how much that freaked me
cannot tell you how much that freaked me
cannot tell you how much that freaked me out I was 26 years old and being told
out I was 26 years old and being told
out I was 26 years old and being told that I would never run again
that I would never run again
that I would never run again it was devastated absolutely devastating
Hey still the Westside Highway on the
Hey still the Westside Highway on the other end of this tunnel
other end of this tunnel
other end of this tunnel now I’m uptown I’m coming into the
now I’m uptown I’m coming into the
now I’m uptown I’m coming into the island here this is the 8-mile check-in
island here this is the 8-mile check-in
island here this is the 8-mile check-in and I feel great okay I found the
and I feel great okay I found the
and I feel great okay I found the footage all right so this is two years
footage all right so this is two years
footage all right so this is two years after go to the hospital this was well
after go to the hospital this was well
after go to the hospital this was well here those are my feet this is gross you
here those are my feet this is gross you
here those are my feet this is gross you get the point
get the point
get the point so my first marathon was an unmitigated
so my first marathon was an unmitigated
so my first marathon was an unmitigated disaster
disaster
disaster I really like got beat up i sat down I
I really like got beat up i sat down I
I really like got beat up i sat down I was walking my time was abhorrent I hate
was walking my time was abhorrent I hate
was walking my time was abhorrent I hate doing something and not being great at
doing something and not being great at
doing something and not being great at it
okay this is the Upper West Side that
okay this is the Upper West Side that Central Park I just ran across the Upper
Central Park I just ran across the Upper
Central Park I just ran across the Upper West Side I’m now entering Central Park
West Side I’m now entering Central Park
West Side I’m now entering Central Park mile nine check in I feel great
mile nine check in I feel great
mile nine check in I feel great four months later I ran my second
four months later I ran my second
four months later I ran my second marathon and I really got I really got
marathon and I really got I really got
marathon and I really got I really got it together okay this is the
it together okay this is the
it together okay this is the southernmost point in Central Park
southernmost point in Central Park
southernmost point in Central Park that’s 59th Street this is check-in
that’s 59th Street this is check-in
that’s 59th Street this is check-in number like 10 and change and I feel
number like 10 and change and I feel
number like 10 and change and I feel great somewhere I decided that running
great somewhere I decided that running
great somewhere I decided that running wasn’t enough and I started to really
wasn’t enough and I started to really
wasn’t enough and I started to really get into triathlons here’s my favorite
get into triathlons here’s my favorite
get into triathlons here’s my favorite picture of myself running a fast one
picture of myself running a fast one
picture of myself running a fast one just look at that intensity
easternmost side of Central Park
easternmost side of Central Park that’s Fifth Avenue there mile 12 and I
that’s Fifth Avenue there mile 12 and I
that’s Fifth Avenue there mile 12 and I feel great
feel great
feel great since being told by that doctor that I’d
since being told by that doctor that I’d
since being told by that doctor that I’d never be able to run again
never be able to run again
never be able to run again I’ve run 22 marathons I’ve competed in
I’ve run 22 marathons I’ve competed in
I’ve run 22 marathons I’ve competed in four Ironman triathlons probably 100
four Ironman triathlons probably 100
four Ironman triathlons probably 100 other triathlons and other road races
other triathlons and other road races
other triathlons and other road races and I never looked back I think it’s
and I never looked back I think it’s
and I never looked back I think it’s true to say that it was one of the best
true to say that it was one of the best
true to say that it was one of the best feelings of our lives I mean to be able
feelings of our lives I mean to be able
feelings of our lives I mean to be able to run with your children which which I
to run with your children which which I
to run with your children which which I was lucky enough to do to run with your
was lucky enough to do to run with your
was lucky enough to do to run with your children I think it’s one of this great
children I think it’s one of this great
children I think it’s one of this great great days of your life shorted out this
great days of your life shorted out this
great days of your life shorted out this you know one of the one of the great
you know one of the one of the great
you know one of the one of the great great moments of their lives support
great moments of their lives support
great moments of their lives support makes it the best let me tell you about
makes it the best let me tell you about
makes it the best let me tell you about this dream that I had this crazy dream
this dream that I had this crazy dream
this dream that I had this crazy dream as ten years ago I decided to run the
as ten years ago I decided to run the
as ten years ago I decided to run the New York City Marathon I wanted to raise
New York City Marathon I wanted to raise
New York City Marathon I wanted to raise money for the public school system I
money for the public school system I
money for the public school system I raised two million dollars
I even got a call from Oprah who said
I even got a call from Oprah who said that if I beat her marathon time she
that if I beat her marathon time she
that if I beat her marathon time she would donate a lot of money to the cause
would donate a lot of money to the cause
would donate a lot of money to the cause but there was a catch I had to finish
but there was a catch I had to finish
but there was a catch I had to finish the whole thing I had to finish the
the whole thing I had to finish the
the whole thing I had to finish the entire race now the marathon is 26.2
entire race now the marathon is 26.2
entire race now the marathon is 26.2 miles have any all been on a treadmill
miles have any all been on a treadmill
miles have any all been on a treadmill for one mile wait 26.2 miles they ain’t
for one mile wait 26.2 miles they ain’t
for one mile wait 26.2 miles they ain’t a lot of brothers and sisters running
a lot of brothers and sisters running
a lot of brothers and sisters running anything man now here’s the crazy part
anything man now here’s the crazy part
anything man now here’s the crazy part the recommended training time for
the recommended training time for
the recommended training time for marathon is six months but I came up
marathon is six months but I came up
marathon is six months but I came up with this idea with only eight weeks
with this idea with only eight weeks
with this idea with only eight weeks left to Train only had eight weeks
left to Train only had eight weeks
left to Train only had eight weeks nobody believed I would finish everybody
nobody believed I would finish everybody
nobody believed I would finish everybody thought I was crazy but there was
thought I was crazy but there was
thought I was crazy but there was something in me that just wouldn’t
something in me that just wouldn’t
something in me that just wouldn’t listen to no I made a decision and I was
listen to no I made a decision and I was
listen to no I made a decision and I was gonna see that decision through now that
gonna see that decision through now that
gonna see that decision through now that sounds all good I’m talking up to myself
sounds all good I’m talking up to myself
sounds all good I’m talking up to myself all that sounds good but it’s 26.2 miles
all that sounds good but it’s 26.2 miles
all that sounds good but it’s 26.2 miles ahead of me now we get to the day of the
ahead of me now we get to the day of the
ahead of me now we get to the day of the marathon I’m feeling good I just knew I
marathon I’m feeling good I just knew I
marathon I’m feeling good I just knew I was gonna win the race so I was pushing
was gonna win the race so I was pushing
was gonna win the race so I was pushing my way to the front of the line cuz I
my way to the front of the line cuz I
my way to the front of the line cuz I feel like nobody’s gonna take you to the
feel like nobody’s gonna take you to the
feel like nobody’s gonna take you to the front of the line unless you push your
front of the line unless you push your
front of the line unless you push your way to the front of the line let me tell
way to the front of the line let me tell
way to the front of the line let me tell you that again nobody is gonna take you
you that again nobody is gonna take you
you that again nobody is gonna take you to the front of the line unless you push
to the front of the line unless you push
to the front of the line unless you push your way to the front of the line so I
your way to the front of the line so I
your way to the front of the line so I pushed my way to the front of the line
pushed my way to the front of the line
pushed my way to the front of the line to the left of me and to the right of me
to the left of me and to the right of me
to the left of me and to the right of me of my Kenyan brothers and sisters
of my Kenyan brothers and sisters
of my Kenyan brothers and sisters I even told them my confident bytes away
I even told them my confident bytes away
I even told them my confident bytes away and see y’all at the finish line then
and see y’all at the finish line then
and see y’all at the finish line then the gun goes off I started running so
the gun goes off I started running so
the gun goes off I started running so fast it’s like I’m running the 100-yard
fast it’s like I’m running the 100-yard
fast it’s like I’m running the 100-yard dash at the Penn Relays
dash at the Penn Relays
dash at the Penn Relays I’m not pacing myself I’m just trying to
I’m not pacing myself I’m just trying to
I’m not pacing myself I’m just trying to keep up with the Kenyans
but then I had a quarter mile and all I
but then I had a quarter mile and all I could see was my brothers and sisters
could see was my brothers and sisters
could see was my brothers and sisters way way way way way way way way way in
way way way way way way way way way in
way way way way way way way way way in the distance then I hit the ten mile
the distance then I hit the ten mile
the distance then I hit the ten mile mark and I learned a very important
mark and I learned a very important
mark and I learned a very important lesson I learned why people train for
lesson I learned why people train for
lesson I learned why people train for six months see me and the Kenyans we
six months see me and the Kenyans we
six months see me and the Kenyans we weren’t even in the same brown anymore
weren’t even in the same brown anymore
weren’t even in the same brown anymore they had already finished the race and
they had already finished the race and
they had already finished the race and then something suddenly it started to
then something suddenly it started to
then something suddenly it started to happen to my body something I never felt
happen to my body something I never felt
happen to my body something I never felt before I lost all the sodium in my body
before I lost all the sodium in my body
before I lost all the sodium in my body my body my body starts to lock up and
my body my body starts to lock up and
my body my body starts to lock up and completely break down I couldn’t run no
completely break down I couldn’t run no
completely break down I couldn’t run no more I could barely walk and then I fell
more I could barely walk and then I fell
more I could barely walk and then I fell to my knees so now I’m trying to figure
to my knees so now I’m trying to figure
to my knees so now I’m trying to figure out I’m gonna get myself out this
out I’m gonna get myself out this
out I’m gonna get myself out this situation do I take a cab
do I take your train but as soon as that
do I take your train but as soon as that thought into my mind all I see is news
thought into my mind all I see is news
thought into my mind all I see is news cameras all around me and they’re going
cameras all around me and they’re going
cameras all around me and they’re going live we alive for the marathon since the
live we alive for the marathon since the
live we alive for the marathon since the Kenyans already finished the race the
Kenyans already finished the race the
Kenyans already finished the race the news went live to see if I was gonna
news went live to see if I was gonna
news went live to see if I was gonna live or die it got so crazy
live or die it got so crazy
live or die it got so crazy I heard that announcer say ooh
I heard that announcer say ooh
I heard that announcer say ooh Buffy is in trouble now but in all
Buffy is in trouble now but in all
Buffy is in trouble now but in all seriousness I had to make a decision
seriousness I had to make a decision
seriousness I had to make a decision right there
right there
right there I had to decide whether I was gonna stay
I had to decide whether I was gonna stay
I had to decide whether I was gonna stay on my knees or get up on my feet I had
on my knees or get up on my feet I had
on my knees or get up on my feet I had to decide to get up I had to decide to
to decide to get up I had to decide to
to decide to get up I had to decide to run my toenails started falling off my
run my toenails started falling off my
run my toenails started falling off my sneakers were soaked in blood Real Talk
sneakers were soaked in blood Real Talk
sneakers were soaked in blood Real Talk I’m not being dramatic but I decided I
I’m not being dramatic but I decided I
I’m not being dramatic but I decided I was gonna finish that marathon and then
was gonna finish that marathon and then
was gonna finish that marathon and then I make it tomorrow 20 thank you Jesus I
I make it tomorrow 20 thank you Jesus I
I make it tomorrow 20 thank you Jesus I made it to Harlem where I was born and
made it to Harlem where I was born and
made it to Harlem where I was born and raised see Harlem really doesn’t do the
raised see Harlem really doesn’t do the
raised see Harlem really doesn’t do the marathon thing but I sort of entire
marathon thing but I sort of entire
marathon thing but I sort of entire neighborhood come out there to support
neighborhood come out there to support
neighborhood come out there to support me they had turned my hood into a block
me they had turned my hood into a block
me they had turned my hood into a block party DJ’s playing music people waving
party DJ’s playing music people waving
party DJ’s playing music people waving signs yelling go did he go you see my
signs yelling go did he go you see my
signs yelling go did he go you see my Harlem family got me through the
Harlem family got me through the
Harlem family got me through the marathon just like my Howard family got
marathon just like my Howard family got
marathon just like my Howard family got me and you to this point today
I finished the marathon I almost died my
I finished the marathon I almost died my feet ain’t never been the same since my
feet ain’t never been the same since my
feet ain’t never been the same since my feet hurt right now but I finished and I
feet hurt right now but I finished and I
feet hurt right now but I finished and I be Oprah’s time and yes uh check did
be Oprah’s time and yes uh check did
be Oprah’s time and yes uh check did Claire okay so this is August 9th and
Claire okay so this is August 9th and
Claire okay so this is August 9th and we’re about eight and a half miles into
we’re about eight and a half miles into
we’re about eight and a half miles into a 15 mile run all the part of the
a 15 mile run all the part of the
a 15 mile run all the part of the training for the 26-mile marathon
I’ve been running now for exactly two
I’ve been running now for exactly two hours straight
hours straight
hours straight exactly
exactly
exactly I’ve had to stop – wee willie winkie
I’ve had to stop – wee willie winkie
I’ve had to stop – wee willie winkie four times it’s a bad Willie Winkle day
four times it’s a bad Willie Winkle day
four times it’s a bad Willie Winkle day for me Bob just said well just say hey
for me Bob just said well just say hey
for me Bob just said well just say hey got some good news for you
got some good news for you
got some good news for you after today you only have ten more long
after today you only have ten more long
after today you only have ten more long ones like this week till marathon don’t
ones like this week till marathon don’t
ones like this week till marathon don’t tell me no bad news okay hi everyone I’m
tell me no bad news okay hi everyone I’m
tell me no bad news okay hi everyone I’m here with my trainer Andrea and Andrea
here with my trainer Andrea and Andrea
here with my trainer Andrea and Andrea will give us some tips on how you can
will give us some tips on how you can
will give us some tips on how you can prevent injuries yeah so because you’re
prevent injuries yeah so because you’re
prevent injuries yeah so because you’re running so much more we want to make
running so much more we want to make
running so much more we want to make sure that we’re keeping those body parts
sure that we’re keeping those body parts
sure that we’re keeping those body parts really strong so some of the common
really strong so some of the common
really strong so some of the common things that runners deal with have to do
things that runners deal with have to do
things that runners deal with have to do with shin splints and you’ve had those I
with shin splints and you’ve had those I
with shin splints and you’ve had those I pet them and they were really really bad
pet them and they were really really bad
pet them and they were really really bad plus the knee pain that can show up when
plus the knee pain that can show up when
plus the knee pain that can show up when you start to do a lot of distance as
you start to do a lot of distance as
you start to do a lot of distance as well as arch drop so to prevent those
well as arch drop so to prevent those
well as arch drop so to prevent those really painful shin splints we’re gonna
really painful shin splints we’re gonna
really painful shin splints we’re gonna make sure that we keep the calves really
make sure that we keep the calves really
make sure that we keep the calves really strong and the shins flexible so we’re
strong and the shins flexible so we’re
strong and the shins flexible so we’re gonna start by doing calf raises
gonna start by doing calf raises
gonna start by doing calf raises standing nice and tall with your toes
standing nice and tall with your toes
standing nice and tall with your toes feet apart and then come up on your toes
feet apart and then come up on your toes
feet apart and then come up on your toes and strengthen very good so if these are
and strengthen very good so if these are
and strengthen very good so if these are really strong they’re gonna help absorb
really strong they’re gonna help absorb
really strong they’re gonna help absorb some of the movement while you’re
some of the movement while you’re
some of the movement while you’re running it also will condition your
running it also will condition your
running it also will condition your ankles and give you that stability that
ankles and give you that stability that
ankles and give you that stability that you need to prevent that rolling over I
you need to prevent that rolling over I
you need to prevent that rolling over I recommend trying to do at least 20 to 30
recommend trying to do at least 20 to 30
recommend trying to do at least 20 to 30 and it’s great to do them just before
and it’s great to do them just before
and it’s great to do them just before you run to get that warm-up and
you run to get that warm-up and
you run to get that warm-up and conditioning and then to even challenge
conditioning and then to even challenge
conditioning and then to even challenge yourself stay up at the top it hold
yourself stay up at the top it hold
yourself stay up at the top it hold contract users not a problem for me at
contract users not a problem for me at
contract users not a problem for me at all you could run in stilettos I bet I
all you could run in stilettos I bet I
all you could run in stilettos I bet I can
so the next one is to make sure that the
so the next one is to make sure that the shins are flexible so for that we’re
shins are flexible so for that we’re
shins are flexible so for that we’re gonna need a mat we’re gonna pop down on
gonna need a mat we’re gonna pop down on
gonna need a mat we’re gonna pop down on our bump we want to strengthen and
our bump we want to strengthen and
our bump we want to strengthen and stretch out the shins it’s really
stretch out the shins it’s really
stretch out the shins it’s really important to kind of condition those
important to kind of condition those
important to kind of condition those muscles when you do your shock
muscles when you do your shock
muscles when you do your shock absorption so the setup is to extend
absorption so the setup is to extend
absorption so the setup is to extend this leg nice and long and then from
this leg nice and long and then from
this leg nice and long and then from there pull your toe in and you’ll feel
there pull your toe in and you’ll feel
there pull your toe in and you’ll feel this is the shin muscle that gets really
this is the shin muscle that gets really
this is the shin muscle that gets really strong so point and flex your toe a
strong so point and flex your toe a
strong so point and flex your toe a couple times and then as you pull your
couple times and then as you pull your
couple times and then as you pull your toe up can you feel it activate this
toe up can you feel it activate this
toe up can you feel it activate this muscle group so we want that to be nice
muscle group so we want that to be nice
muscle group so we want that to be nice and strong it’s a good idea to do it
and strong it’s a good idea to do it
and strong it’s a good idea to do it before you go on your run to make sure
before you go on your run to make sure
before you go on your run to make sure that it’s open and active and then to
that it’s open and active and then to
that it’s open and active and then to stretch it out you’re gonna keep your
stretch it out you’re gonna keep your
stretch it out you’re gonna keep your toe pointed good and just push as hard
toe pointed good and just push as hard
toe pointed good and just push as hard as you can and you’ll feel it get all
as you can and you’ll feel it get all
as you can and you’ll feel it get all nice and long in here or you can put
nice and long in here or you can put
nice and long in here or you can put that foot on top good advice and push
that foot on top good advice and push
that foot on top good advice and push down push it down even harder yeah so
down push it down even harder yeah so
down push it down even harder yeah so the third thing that we want to avoid is
the third thing that we want to avoid is
the third thing that we want to avoid is the arch drop it’s kind of like the arch
the arch drop it’s kind of like the arch
the arch drop it’s kind of like the arch underneath starts to get too much
underneath starts to get too much
underneath starts to get too much pressure so it’s really important to
pressure so it’s really important to
pressure so it’s really important to prevent that because you’ll feel it even
prevent that because you’ll feel it even
prevent that because you’ll feel it even when you’re not running so the one most
when you’re not running so the one most
when you’re not running so the one most important thing is to get the right shoe
important thing is to get the right shoe
important thing is to get the right shoe so if your running surface has
so if your running surface has
so if your running surface has absorption it’s gonna support the arch
absorption it’s gonna support the arch
absorption it’s gonna support the arch in your foot as well as displace some of
in your foot as well as displace some of
in your foot as well as displace some of the pressure when you run now when you
the pressure when you run now when you
the pressure when you run now when you already have it and you’re having to
already have it and you’re having to
already have it and you’re having to deal with it the best way to do it take
deal with it the best way to do it take
deal with it the best way to do it take off your shoe get a ball and go ahead
off your shoe get a ball and go ahead
off your shoe get a ball and go ahead and massage it out good so you’re gonna
and massage it out good so you’re gonna
and massage it out good so you’re gonna find those hot spots and those pain and
find those hot spots and those pain and
find those hot spots and those pain and you’re gonna put the pressure on now if
you’re gonna put the pressure on now if
you’re gonna put the pressure on now if it’s really tender you’re gonna want to
it’s really tender you’re gonna want to
it’s really tender you’re gonna want to use a nice softer ball but then graduate
use a nice softer ball but then graduate
use a nice softer ball but then graduate eventually and use like a golf ball to
eventually and use like a golf ball to
eventually and use like a golf ball to get more pressure on it you would stand
get more pressure on it you would stand
get more pressure on it you would stand because when you stand you can put more
because when you stand you can put more
because when you stand you can put more of your weight on it you get much more
of your weight on it you get much more
of your weight on it you get much more pressure it hurts more yeah it does kind
pressure it hurts more yeah it does kind
pressure it hurts more yeah it does kind of good yeah
of good yeah
of good yeah and then of course you know rest when
and then of course you know rest when
and then of course you know rest when you’re in a lot of pain from running
you’re in a lot of pain from running
you’re in a lot of pain from running sometimes it’s just better to take a day
sometimes it’s just better to take a day
sometimes it’s just better to take a day or two off get in your stretching and
or two off get in your stretching and
or two off get in your stretching and your flexibility and then you know hit
your flexibility and then you know hit
your flexibility and then you know hit the trails a couple days later so make
the trails a couple days later so make
the trails a couple days later so make sure that when you’re running you’re
sure that when you’re running you’re
sure that when you’re running you’re gonna keep your eye out for certain
gonna keep your eye out for certain
gonna keep your eye out for certain injuries that pop up we went over shin
injuries that pop up we went over shin
injuries that pop up we went over shin splints we went over knee pain and we
splints we went over knee pain and we
splints we went over knee pain and we went over arch drop if you take care of
went over arch drop if you take care of
went over arch drop if you take care of all those things you’ll never have to
all those things you’ll never have to
all those things you’ll never have to get off the running trail and if you’re
get off the running trail and if you’re
get off the running trail and if you’re running with me this summer and make
running with me this summer and make
running with me this summer and make sure you keep these tips in mind thank
sure you keep these tips in mind thank
sure you keep these tips in mind thank you so much for watching I made this
you so much for watching I made this
you so much for watching I made this video because Spikers 2108 asked me to
video because Spikers 2108 asked me to
video because Spikers 2108 asked me to so there’s a topic that you’d like me to
so there’s a topic that you’d like me to
so there’s a topic that you’d like me to cover in the next edition of believe
cover in the next edition of believe
cover in the next edition of believe life leave it in the comments below and
life leave it in the comments below and
life leave it in the comments below and I’ll see what I can do I’d also love to
I’ll see what I can do I’d also love to
I’ll see what I can do I’d also love to know which of the lessons that we’re
know which of the lessons that we’re
know which of the lessons that we’re talking about in this video had the
talking about in this video had the
talking about in this video had the biggest impact on you leave it in the
biggest impact on you leave it in the
biggest impact on you leave it in the comments and I’ll Jordan the discussion
comments and I’ll Jordan the discussion
comments and I’ll Jordan the discussion thank you so much for watching have a
thank you so much for watching have a
thank you so much for watching have a great day continue to believe and I’ll
great day continue to believe and I’ll
great day continue to believe and I’ll see you soon
”
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