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Get "Ready to Run"

Lesson 9 from: FAST CLASS: Maintain Your Body for Long Lasting Health & Mobility

Kelly Starrett, Jill Miller

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Lesson Info

9. Get "Ready to Run"

Lesson Info

Get "Ready to Run"

the former editor in chief of Traffic magazine from editor in chief of Competitor magazine is writer. He's a crazy runner himself. Yeah, Thanh of ultras marathoner. Like he's in the running world, He's one of the most prolific writers about running in traveling Big warm creativelive Welcome for Mr T. J. Murphy. Wait just for sex. And I know I heard a rumor that you guys have a whoa, OK, but bunch uhm I heard were when we have a video. But first of all, I would like to hear a little bit more about you in your own words. We were just giving us some props. There should give me a shout out, but if I'm not mistaken, you were once broken like I And like a lot of people were in the in studio audience and folks at home needed to figure out how to maintain your body and get yourself back to help Give us your short backstory if you wait Super broke, Super broke, broken ist broken ist Wow. Yes, about 2011. And how is editor in Chief Traffic magazine time And, uh, my running resume included 2 38 m...

arathon five iron man's had been a big part of my life for 15 years, and there was editor in chief of Triathlete magazine, the largest traveling magazine, the world deacon of athleticism, endurance, athleticism and the creative a writer that you and I like a lot of your viewers. I was at a desk. I was an editor. So I'm looking at We're documents in design documents all day, never paying attention away. It's that are how I use my feet. But I think there are my back or go out for my knee would go out and I would around the office. My coworkers would see me use the cubicles like a guard rail walk around because my back was so bad. Here I am supposed to be kind of a leader in this entire world. And, uh, about that time I was doing 1/2 marathon, I was training for it. And as Kelly knows, you talk about this task completion thing, I would have my knee would go out, but I go to the drugstore. I would buy, a span itches. I get out of the ibuprofen that could handle and it still get through my next workout and Finally, it was after that half marathon is October 2011. I sat on a curb afterwards and my knees just felt like they were on fire, and I was pretty sure I was about five weeks from my first knee replacement. Around that time I was doing some reporting on came across Bryan Mackenzie from CrossFit Endurance. Who said You got to go see Kelly cigarette? And so I flip to San Francisco and took a cab. I was in San Diego at the time, and I took a cab to you, Sandra School CrossFit and I had there in back of the sports basement. So I walk around the sports basement, this limp that had had for about five or six weeks. Just like most runners like 75% of runners in the country, 30 million or so have any problem or some sort of injury once per year. And I walked in there and eso Dr Kelly, star red. I'm just waiting for him to go ask me like that sequence of questions like So where is the pain and whatever, None of that you just you maybe go over and do a squat and then I'm like, OK, this guy's character, I get my note pad out. This is gonna be a good story. But after about an hour of just talking with him but things he was talking with you guys about, my limp was gone, and I havent limp sense and I'm running again and I'm actually more of an athlete. Then I would have been for probably Twists and Oprah moment. Let's relax. You guys came together to create a book. It's called Ready to Run. I'm gonna try and pretend that I'm like these people because I feel like there's a lot of similarities in pop culture these days. Busy? I travel a lot, have a desire to do better. I I'm I don't want to get out of shape. And so one of things I do is I run. I run with Get out of the plan. I walked on the planet. Gosh, I dropped my stuff, my hotel room, and just go out for a run. Yeah, I know that's fantastic, but I find myself the work that I'm doing to try and get healthy ends up rolling ankle. I got super tight ham ease now because I just ran. That wasn't ready. So I think I'm like a lot of people out there that we want to do. Well, we want to do good and running. It's so easy. Doesn't require a bunch of tools or a gym. I think that might be about what you guys are talking about and give us a short intro. And then I think I got a video. Is that right? Something you probably read the book born to run, And I think when Kelly and I first started talking about this, that was kind of a trigger. Sure, because born to run came out from 2010. I think it's still a best seller, and it makes the case, uh, that we are born to run. They talk about some evolutionary anthropology that proves that were born to run. And that's also in Kelly's book. We talked about that, but uh, so many so many feel read the book and they went to the running shoe store because your weight, so many broken runners out there and what's the first thing you think of? Uh, wow, my knee went down, so I need a new running shoes and that's the way it's been for 30 years. That we go to the technology running shoe business is a $4 billion industry. This is like the running industrial complex. Let's just be clear. This is this is serious, like the technology about shoes, you know, I got cut off in 91 American Academy Pediatrics comes out position, paper and says, Best she was no shoe. Best foot development happens with barefoot, and so we're looking at is you know what the heck. And you know kids come out of the womb with shoes on how he'll running shoes. You're like, Oh, God, support that arch today one, you know, and what we've seen is, you know, it's it's it's an absolute error. So, you know, ready to run changed our lives. But it led to this gigantic problem, right? And and I think so. People went about their their minimalist shoes, but they were still broken. They still landed on their heels and things like that, and I just talking young man Tyler, you're 27 now. When he's 22 years old, he was doing the Silver Man half Ironman, and it's just telling me about how broken Iwas. I'm like he's 22 years old and it's so as is too tight he couldn't train anymore. I'm like, Okay, there's there's a missing bridge here And, uh so I was really fired up. Just being having so many. My world has been running and trap on for so long and like you chase Ah, lot of people running. Is there there? It's kind of self medicating way to be fit to go to right. It's how you deal with stress and everything, but But also you can't do it anymore, and I know you can do it. You just have to get one of those orbiter treadmills. Floating dock would jog in the shame in the pool. You've got the foreign tissues and the force gum braces and like, all right, so you know the the issue is No, it's not. People went from these high heel shoes to flat shoes and some really bright physical therapists. And American Physical Therapy Association even said, Hey, look, it may be safer to heel strike because the severity of the injuries that we're seeing are are the far serve more severe than what's happening when people heel striking and yet we know unequivocally that if you he'll strike or run, you're going to get injured in the year. So what we found is this woman heel striking, right? Right is that you know the thing that makes us human, Thus skill that makes us human is running and you may not think of yourself are self identifies, run and play soccer, Right? Right. You're a runner, you know. And if you play Frisbee, you probably, you know, ran out for the disk and sprinted or throw the football with your kids Or, you know, like running is a core skill. And we found that people are making some basic errors. One is that they simply just weren't prepared for running correctly, you know, and that they just didn't have the tissues. They didn't have the range of motion. And that was really the sort of the reaction to this. Was that, you know, by the way, Vibram was sued for making comments about its shoes. It didn't lose the lawsuit settled lawsuits, and nothing was ever proven right. But 2.5 $1,000, writing the bill because people went out, got flat shoes, the finger shoes and they got injured and you know it really people. There's backlash. Now we're seeing Mega shoe heel Striking is safe again. It's just a disaster. In fact, if you guys run, you sprint, imagine you know you sprint, and whenever you sprint, people run one way. They run beautifully because you could only sprint on your on the ball of your foot. Run correctly. But if you ran and you jog and your heel strike, it's like having two different solutions to the same problem. Would it be more efficient than we had? One solution that I go fast and slow on? Well, when I'm driving my car slow, I close one eye, and when I drive it fast, I switch hands and drive. You know, that's what we're basically doing. Doesn't make any sense. We have one motor pattern that we were trying to reproduce. Like we said in the last segment, we got interested in this because I couldn't run because I had terrible knee pain because I was a heel striker and I had high heel shoes and orthotics. I learned to run, but I had the tissues that supported Iran ultra. And so the story is throw down to the grocery store Whole troll just in, like, 50 K My friends call me the Cape Buffalo off, And, uh so you know the truth. And I may be the biggest runner in this year, the world, but I'm not slow or fast. Use five. I used to find out shoe. I use a flat 500. So what we found, though, was that when we start having this conversation and really seeing the state of the world that people, there's this reaction to it. We're just We're just baffled because you know what people got. The shoe got injured and they were like, Oh, my gosh. And the problem is that running is free and ubiquitous. And do you see your kindergartner? You know, not sprint for the playground. They sprint for the playground and they all run beautifully. And it's somewhere around the first grade. Something happens. We don't know what it is rhymes with sitting and bed shoes, right? So one of things we do know it. So that runner that gets injured, they go to the running shoe store and there's this paradigm of, Well, we're gonna look at your foot shape and maybe they'll look how you are Special flower. Your foot's different than anyone else but the US Army, who has a lot invested in how their recruits respond to walk in, marching, running. They conducted huge studies about 45 years ago with Marine recruits, Air Force recruits, army recruits, and they wanted to test this whole idea. Well, is do if we use the model that the running shoe companies were talking about, that we are either, uh, we have a natural mechanics that we should rather be in a motion control shoe, a stability shoe or neutral shoe. And they tested it and they found absolutely that it didn't work at all like there was no no relationship that supported no science that supported that. I think it's a za mind experiment. You get out of the car, you go to your running shoe store, right? You're just following your stiff, and then you put on a shoe and someone watches. You run there like you know what? A little less foam there, little more foam as they watch you run a little bit and like that, shoot changes over time. You change over time as you well I mean, it's, you know, all your collapsing like a It's so precise and yet such imprecision that we call it We got misplaced precision, actually, and you know that it's so ludicrous that a shoe is so tailored when you should be able to run in clogs, you should be running and combat boots. It doesn't matter what's on your foot, you the run correctly or you don't. And the reason you're getting injured is that you're not running correctly. But there are great skills or you just don't have the tissues that allow you to handle it right. And the book. And it was just hoping killing communicated. But he wanted this 10 sort of situation like so there's 12 standards in the book. It's somewhere fairly simple, like the hydration, uh, lifestyle sort of things what others air, sort of ah, related to our mechanics and the positions that we can get into. So there's clear things, yes or no. Can you do this? And then when you working towards those things, you're gonna be, the more you're working towards them and progressing them, the more you are actually ready to run and ready to be in a moment. Minimal issue ready to you, uh, to enjoy your running every day kind of thing. I find myself not able to do that. Yeah, and it's so common. Ah, you know, I tried it today and it didn't go. I went back to the elliptical machine. You know, we're just on a trip and Juliet way jumped on this elliptical at the hotel because it's hilarious. It's like a, you know, $40,000 apiece, adequate pot and like the because you've talked trash about the elliptical like, five times now. So is that something we should stay away from? Well, I'm not going to say that you can't go to the Olympics or be awesome on the elliptical. You could certainly work hard. And I think that's the problem is that we've confused working hard with working correctly or being smart. Well, I took gigs of photos. I'm sure there's something good in there, right? Isn't that right? Right. Like more is better. And so the the key here is that we saw was that when Julia jumped on the on the elliptical, her hip actually never came behind her body. The elliptical allows us to stay flexed and bent over and sort of hides the error and it moves the impact. But it changes and hides the mechanic so I can still work in this little confined window. And the problem with running is that you know, it's a skill that is so universal, and yet it's not taught anywhere. You know, it's not. It's not. It's not embraces the skill. We How much time do we learn how swimming is very difficult? Anyone take some lessons? Did you take run lessons? No. You're like either figure it out. You don't Good luck with that kid. You know, it's like a Ponzi scheme. Like we just like, who will? The kids are gonna be broken. I wanna have a house in top a one day, you know, And I think you know the our ideas like way. If we kind of clean up some of the basic errors, your body will start to self correct and we'll have enough tolerance for you to then learn this skill. Go learn how to run, but least be ready to have that conversation. And it's it's amazing what happens when you do. Is there a chance for us to see the video and then you get a trailer that could be cool. Teoh. See that? I know it's somewhere in there. See, nice. Someone says that you should run. No one tells you how to get ready to run. Running is the single skill that links all human beings to skill that makes us human. Whether I'm playing Frisbee or sprinting after my kids running five K's or ultras, the skill set is the same. We wrote Ready to Run because we know that there are about 30 million runners in America, and within any given year, nearly 80% of those runners will be injured. What we're seeing is that runners were very, very sophisticated about their training and their attrition, very unsophisticated about preparing their bodies to be able to handle the rigors of running. In our book. Ready to Run Doctor ST is looking at this from a problem of how my moving what are the positions on music? What are the motor control problem? What am I doing to prompt these problems in tissue ready to run gives us a blueprint, a blueprint about how to take care of our tissues about how toe have basic range of motion so that we can go and experience the joy running and do it so that we maximize that running ability. And we also resolve our lenders. You will be you ready to run? Nice. Smooth. Yeah, I'm ready. Oh, that. Thanks. Thanks for that. Now that I've lost all my credibility No, no, I I think you know, one of we said down with large groups of athletes and we regularly asked them, You know, who likes to train? Who likes to feel good? Yeah. He looks around and was like, Oh, hate running. And how is he ate running? What point? Didn't running not feel good too? I mean, music beginning D Didn't you think so? Way volunteered our school. What happened? Why? I got the run Cancer. And, you know, my dad died of the run consumption and, like, you know, and, uh, there's something that happened. And I think typically what happens is it stops feeling good, you know? And that is a function of the fact that we don't sort of value it for what it is. We don't make it a technique driven sport, and then we don't give it that do merit. And then also, you know, we get stiff. Imagine. I mean, the shoe urine wearing right now is a high heel shoe. I didn't know I wore high heels. Yes, you dio and look, that's a flat shoe. That Flashman High Heel shoe, High Heel shoe. It's a three. It's a five mil drop, right, but its an exercise. You your training. That's a flat shoe. That's a high heel shoe. I see some high heel shoes and some flashes around here when the real question is, you know what's happening when we systematically shortened the heel cord, for example. So if I wear a ah, he'll all the time. And why? Because that's the shoe have always worn, and I start toe Chinese foot binding my Children because I buy them Nikes or some cute shoe that has a centimeter differential. All the sudden have tipped their center of mass forward. I've shortened their heel cord, and you know people don't walk around barefoot anymore, you know, and when they do walk barefoot, it causes foot pain, planet fashion. Until we shorten the hell Court again, we'll know what happens if your hand is stuck bent for the next 20 years and I'll send him like No, no, no, You've got a stranger of all the way out. You're gonna have some problems with that And that's one of the easiest pieces. We want people to get back to being human. Can you do the things? Ah, human should be able to dio yes or no. It's a bright line.

Class Materials

Bonus Materials with Purchase

Anterior Compartment Smash
Ball Tack and Floss
Banded Heel Cord Anterior Bias
Banded Heel Cord Posterior Bias
Banded Hip
Couch Stretch
External Rotation Shoulder Smash
Hip Capsule External Rotation
Jill Miller Eccentric Diaphragm Stretch
KStar Revised Reading List
Mobility Rx Rules
Overhead Rib Mobilization
Plantar Surface Mobilization
Posterior Chain Floss
Sink Mobilization
T-Spine Smash