How to Run Naturally
Identify a couple of key principles you've mentioned some of them and passing here, but I want to know, because there's something you could do show me right now or tell me like, what are some of the specific things that that I thought a good one to talk about would be just the first one on and that is neutral feet, which is a real simple one, and I'm sure a lot of runners this will be my first reaction, like five years ago. I'm like, come on, just standing there with neutral feet, like practicing that what what possible effect is that gonna have on my running? I don't if you start earlier I was sitting like this, and I was like, these guys were about to throw me into the bus. I need to put my ship back together here we'll, uh, and there's there's a lot of discussion on what? Why, why we've become this culture of heel strikers and one of the doctors that we've talked to you and that we wouldn't talk. We mentioned the book, uh, is actually one of the rare running for dieters. He doesn't ...
prescriber thought ex first thing you actually we've got photographs in the book where this woman who had most control shoes orthotic she was a runner, but she was heard from in our historic lower how much you guys have collapsed? Arches anyone in here? Closing flat? Flat feet, right, right have been flat my whole life their flat right can't do anything about do you think you're born flat feet? No, rarely really rarely do we see from deformity. So what happened? And so this woman finally finds this particular podiatrist who's, an altar runner himself. And unlike rather than just going to run into a store and buying minimal shoes, and assuming that you're born to run, you're going to be corrected by that within a matter of weeks, he worked with her for a long period of time, and there is before and after photographs no e he slowly took away their thought if you don't do this overnight, kelly talks about that as well. It's, a very patient, but it has to be a patient process, but you can see in the after photographs that all of a sudden she is he's, wonderful alive, feet with full arches, she's running in flat shoes and it's the simple things like a neutral foot now. And she also went from hell, striking to mitch put her forefoot striking now. I mentioned that recited in two thousand eleven and there's a photograph of me, and I remember thinking, man, I am I am a still this fast runner guy that runs on that on his toes and all that, but there was a picture of me with this is horrible, he'll strike my foot's out in front of my body, and this kelly describes your essentially hitting the brakes, every step you take and your soft issues, you know, you're taking a good jolt of that, is that why, mitch? I mean, I'm not necessarily hill striker, I've been, you know, I photographed for running companies all over the world, and I learned, as you know, these these shoes air coming out is very much about the shoes, of course, but there is that there has been this movement towards being and, uh, like we called midfoot or running time, scott natural running way, humans running there's going to some variation that but running is running. So if you take off your shoes for me, can you? That sir it's way where nice socks and underwear, because she hit by a car on tv, right, happen and go and stand up for us would take both off work because this initial freed standard is really easy for people, so just relax. Like if you just relax and go where they where they want to get your life, right? And what you'll see is that this is what is cut. We causing the vehicular and let this thing collapse. It really wants to collapse. There you go. You could see it if you got this camera here. Is that his bow? This is one of his bones. It's. Kind of sticking out his feet. In fact, his his foot is sort of collapsing on the inside. You can see that. Just kind of got a pinch here and it's like, is he's softening up? What ends up happening? Is that now his ankles not working as an ankle. And it started to collapse all the time. He's putting a huge load through the planter fascia. And this is a dynamic, stable system that no longer is sort of acting like the amazing shock absorber. If you're in the ballet company with this food, you crushed? Yes, you would get crushed. So when you stand and he's not staying with his feet straight, so stay on your feet straight for me. No. What is this is still not straight. We're still not straight. Now you feed a straight, uh, you could see he's naturally got some winding cem patterning that when he stands up to speed straight, it automatically supports the tissues of his leg and the tissues of his back, right? You're designed to stand with your feet because automatically captures some of the mechanics that support your body, so your foot is still not straight now, right? Okay, now, if you just slightly screw your feet into the ground, like they're on dinner plates, right, and what ends up happening once he does that, or he starts to create an arch, and what's happened by creating that little torque and and yoga that's called to dawson a, and humans we call that standing right is that now his ankles un impinged his arches, working like an arch, and now his foot is actually supporting itself and what's, one of the problems that we've kind of gone with for a long time. So here's the deal, if you see him in the hallway and he's, not like that, you can just cock, punch him way, put that community on there and that's way, put a bounty on this position and the idea, of course, of kidding around don't do that, but and is that if he starts to self correct and correlate that and starts to build that pattern, that becomes his default, and what you'll see is that we'll get tired, but now we know what our feet should look like. When we look down, we should have beautiful arches. And the problem is that we thought about the arch on lee as a bony system. And the arch isn't a bony system. It's a bony system. And by the way, the arches of normal weight bearing surface true fact. How maney bridge supports have ever seen that. Have something holding up the bridge, right? The artisan only bearing surface. So what do you think we think about our support? Does that make sense? No. If he hears, this foot is designed to absorb force and be a spring. If I suddenly blocked that spring, that energy goes somewhere else, right? Yes, I don't collapse march, but end up seeing these other problem. And so what's happened. Now is he's now starting to work on rebuilding and restructuring his feet? And what that does is it allows us their leverage. The three systems of the arch and that's, the bony system, right. The the actual kind of bones that create the arch, the the connective tissue like the planter fascia and the connective tissue around the foot and also musculature of the food. But when it's happening is when we tend to stand with our feet out, you're going to collapse in because if you stand on your feet out like a duck like thirty degrees, we see most people stand like this because we just unwind and it's easy and we're short in the hit from sitting but notice that you can't wait your feet evenly can you? Where does your waco to the inside right and so great when you just collapse in squish and so that's why it's actually a ballot it's very difficult to maintain a turnout right and actually hold that position and maintain the integrity arjun that turnout it's an aesthetic issue but when you're standing straight and you start to screw your feet into the ground and pick your arches up into that neutral what's too far well there's not my ankle is into the middle of my foot if I looked down my ankle should be in the middle of my foot by big co should be on the ground and suddenly we have a system that's alive. We know that in children it takes about three or four years to develop the strength and intrinsic ce of the foot well your feet are stiff and weak and this is one of the base ways where you could be practicing running and cultivating ready to run feet and that's despite standing I'm looking for system like like what I want your book to tell me. I don't know if it does not solve might be missed messing up the whole show here, but I need someone to tell me like here just a handful of fundamentals because just full disclosure and broke both michael's twice, not even exaggerated, probably had twenty five ankle sprains and get an ortho grabs. My foot was like, so I'm super busted up here and I do want to run. I want to run and not get broken and again, I think I'm like a lot of the folks out there in the studio audience, and everyone has a history. We get out on things, but so give me give me a framework. First thing is, so I assume as I leave here, I'm going to go in the kitchen and have a cup of coffee, and I'm staying like this. But if you are obsessed the way we're obsessed, you remember, and pretty soon you bring that awareness back in. And now you've practiced this position because if I spend most of my day like this how does my brain start to map important movement starts to happen? Is this and so as soon as I take a strike how almost my foot can hit the ground it's going to hit the ground in what we call this open position instead of a position that lounge and generous force can you jump asshole as you can in this shape no oh you just pretty high but I ask you to dunk a basketball you know if you're gonna go straight and ready to go right I don't see a turn you feed out like you're having a cup of coffee and don't that basketball right there doesn't happen why would you say that? It was a big thing having gone through this process from being on the other side to decide I'm on now and and that awareness is not just with myself but go for a run in golden gate park and now when I see the runners who have the duck feet thing and I can see what kelly told me is a bellicose knee problem you can see the knees each step they're collapsing in a little bit and now I can actually feel the soft tissue pain that I know they're they're experiencing and you can get away with it for a while right that you can get away with it for a while but part of that they're ready to run ideas. Why don't we stop this problem before it becomes a real problem? What we try do it is when these steps is hate come play this position because now you're you're stopping a whole host of upstream problems automatically. You need to know sort of the whole story, but if you collapse the football layard collapse, where's, your niego and in so suddenly now in the nfl, we know that a lot of people won't draft someone if they're navicular bone is on the ground because the navicular drop is pathan pneumonic for what kind of terror in the o the shelter, right? So what ends up happening is the march collapses, the foot turns out a little bit arch collapses, ankle collapses, something the knees exposed to a lot more force of twisted and looks neff they are going, you're not supported, and so suddenly now we have patellar tracking problem. We start to see that you get tightness because your body is trying to compensate some even make that tighter and tighter and trying to pull it back right, and all we need to do we start to cultivate this awareness, and that starts with the most important part of running, which is foot for the foot hits the ground. So we'll gather all those things in all you need to do is start by saying hey, I'm gonna make a commitment if I'm a runner to try it on my feet straight joe and I we have one daughter really fast and her muscles and go really fast one of my feet started to turn out a little bit that we hammered her hey you know humans walk we walk with our feet straight and it makes such a big difference and it's ok to tell your kids feet straight feet straight we gotta practice that we teach kids to brush our teeth and anything else have your friends hey next time you see me we'll stand like a duck I'll buy a beer and boy it's expensive fast and I don't care how you do it you've got to start cultivating you do that you do that so you beat up on your friends all the time like a did you looks not my fault your fault all right again I'm chase this is t j and kelly their book ready to run and I love to turn to the city audience and if you guys got any questions now's a good time and then chris if you want to prepare a few questions from the folks out there on the internet that you over there you got a mike let's get let's get him a mike microphone check one two one two I heard it talked about a good way to kind of hone in on being mindful of this is looking at the feet is like a tripod like the tow the peekytoe and then the he of big toe pinkie toe in the heel what were your thoughts on that as a good way to kind of look at it sure one of the things that you can just think about is I'm standing should I have my weight I should look for my weight should be kind of evenly balanced between the one side of the football itself what in the hell right and that's what I try to kind of end up isn't it balancing that shape it's okay to be aware of your feet and your and your consciousness it's a lot to bring when you haven't your future sleep and dead right one of these that we will talk about this the rolling of your feet because they're so stiff is one of the ways to sort of awaken the foot musculature and up regulate the system but you bring awareness to that that position the football is really really complex it's so complex it becomes simple again right and when you know it's okay that he'll strike when you walk you know he'll start very much but you know you end up on the outside of your foot correctly that's we translate in ballet they call that the hell foot and then, as you translate through, you translate to the big toe, which is the tofu, and so your weight bearing part of your foot is through him or the outside your foot through hell, but I'm a big hole in the ground, which makes that tripod, so I mean, that's a that's, a very technical explanation, but, you know, I should be weight bearing, and what you'll see is that people who are over extended their heels all the time, and so you'll see that people will do crazy things was there stand, they'll do this when they stand, right? Does that look familiar to anyone? What you're doing is you're automatically creating a fake arch for yourself and forcing yourself into extra rotation instead of actively doing this, you're like, I don't need to do any more a man, and that gets into problems as soon as I try to do anything awesome, right? So I think that's that's, what we're seeing is that we often see that people are what we call tension hunting, right instead of cultivating good position, they're looking for a handout, you know, and that's so much of what we're seeing when we see people squad, they lift their toes up off the ground, but you've got to have your big toe on the ground. We're into the earth fires of the musculature of your of your foot and the mechanics, and that makes a big difference. So awareness I love it's like system. I'm so simple, you know, if you're home, be barefoot, get your feet strong. We'll talk about that standard, but take a look at your feet and you know, when you making coffee just looked at once, so I'd be like, oh, man, I suck at this, but pretty soon you'll you won't suck at it just becomes automatic. And one day you'll be like have chase, you know, it's pretty miraculous. Awesome. More questions. Million video. Yes. Tell so you are in what question? My name is tyler. And thanks for taking my question. I know a lot of runners are short on time. Especially am runners. Let's. Say, you guys have five, ten minutes to prepare for your own. What? How do you use that time? Wisely? Well, we're going to get to. That is one of us. Is that let's? Take a jump to it if you want to. If you get you get the clicker here. Here's something todo eso, you know. One of the things is, you know, this is a standard. This is a scene in the book. Are you warming up and already cooling down? Yes or no? You know, one of the easiest things to do is to make sure that you're up and moving a little bit if that's possible. And that can even mean starting with a five minute walk, walk briskly, walk a little bit more briskly, do a little jump roping, get yourself hot and sweaty. Talk a lot about the lymphatic system in the book on just the circulation and how this is like a let's. Say your formula one driver, you know, just like lay's on starting. Although they spent a long time one of you want the horse? I mean, michael phelps swims like twice as many. He swims like a thousand yards as part of his warmup for fifty meter race and then jumps in the polling. Seems another, like, eight hundred to cool that I mean, it's. Amazing, but we don't have that luxury, right? So, you know, one of the issues is how do we get prepared for that? And one of the ways we can do that is, you know, integrating any movement we like running drills is part of it jumping rope is another you know part of it. Sometimes I recommend you take a hot hot shower before you go. One of the problems that we've seen is that it actually takes about five to seven minutes for your physiology to shift on into a robot mode which means that when your static all the blood is pooled in your in your legs your veins swell up and they hang out because you don't need that blood circulating it takes a while for a nervous system that kind of oh, we need the blood in your veins little bit smaller and you start to dump that blood back into your heart into your system. Well, the same thing happens with all there's, all this blood on my stomach I need to push that back into my you know, into my the rest of my system it takes that long to just get the system online. Of course you can run away from the bear. Yes, but that's not the best way to run away from the better. If you have the choice for running from the bear, you're going to do some squats on get ready, you know, here we go, right? But of course you could do it and I think we've confused the fact that you can do it with what's the optimal so giving yourself one of things that we did when we were racing salaam we said no hard strokes for ten minutes were crushed return we said five minutes if you start sweating, you break into a little sweat that's a good indicator that it probably ready to start going that's actually great measures that why you sort of get in the groove after five, seven minutes you warmed up yeah yeah you have people who got a second wind I'm like you did the first warm up I really I for some reason I don't know I am I am runner I like to run out and just get something really quick I don't I did not want to do five ten miles I'd like to do two and a half because it's what I do it's like fifteen minutes if I can do two miles I I feel like a wholly different person but I know about partway through him like I had finally I start to feel that's what's going on so if I took part took five minutes and walk first and would that make for a better experience? Hundreds and your tissues will start to be refused you know sometimes you know what that means but it sounds cool profusion so imagine that you're all the tissue of your body you know or like a really like, hard packed earth and running an exercise is like a fire hose of water on that fire hose bounces off the right, takes a while for the water to soak into the ground and that's what we need to do, we need to sort of set the system up to be ready. There's not your body isn't always in this constant ready state. It would never be able to function very well. And we just got a shift blood into connective tissues. We've got it. Warm your body up, wake your nervous system up any way you could do it. And, you know, bella karoly, great gymnast used to let his jim nous play in north soccer that's how he has men like to warm up because they were hot and sweaty, ready to go and he was like, well, hot, sweaty, ready go. Sounds good to me in a perfect and that's that we're trying to get to. So that was a great question, tyler, that was a little bit of about warm up. But since it's a key principle in the book, uh, what about cool down? Because that's the other half of that, but he has predict we'll going back to that original image that, uh, sparked the book. Tyler past get to work he's got forty five minutes he he wants to use as much of that as you can for running and he does any hits a shower he gets to the office as fast as you can and then he sits down and I used to think that that sitting was right a thing like that was my excuse for being pretty sloppy well you know working at the computer for eight nine hours but then kelly kind of pointed out things like what happens your lymphatic system when you sit down so when you're generally a lot of force we're moving you know the way you decongest your tissues this the lymphatic system on the automatic system is a mechanical pumping system that works with muscle contraction so when you sit down all the musculature on your leg turns off and you know what drives that lymphatic system back and returns all that fluid out nothing and that's why you get cankles when you fly and that's why you sit all day long your feet swell if you don't move if you just stand there move so one of the things that were said is hey if you can walk the last five minutes walk five just bring the temperature down a little bit then also there's a couple of big hacks one is winston compression socks you summer genic you know some is not justice in another standard by the way you think oppression but just being able to throw on a pair of compression socks it doesn't have to be one hundred dollars pair of pants could be a twenty dollars pair of socks and that will keep pants or so tight that they're like pressure if you're creative that's not a problem you know, skinny jeans I feel you are short or you just have to have some stretching this so but what we're seeing is that if you can throw on a pair of compression socks keep those tissues from being stagnant it makes a big difference you know it also makes any difference don't sit down and work don't turn the engine off, keep it idling and if you can stand it work then you can be moving and addressing the stiffness you certainly body is robust enough to be able to handle a shower, jump in a car, getting a commute but then don't shut it off it's much easier to keep the engine idling than to do cold so you could talk about that whole segment for the particularly and that refers to your classroom creative live called maintaining your body um it's available at creative life dot com slash kelly uh that the idea that just by standing while you work I have a standard best care cradle of and sitting in some meetings of course it also sucks but you said something earlier about burning one hundred thousand calories a year? Yeah, for, you know, for juliet, whose ah small woman. Sorry, but it's too. So skinny. Fifty that's, our that's, the ultimate slam on our family. Hey, looking skinny. What? Thanks for that. You know, we know this animal burn extra fifty to one hundred thousand pounds a year. And so thirty three marathons. I didn't write nice little life's little fun fact. And, you know, if you get a tan on top of that, you're set, right? So I think what the issue is it we can continues to me move and standing alone for an hour is difficult, isn't it? I want you to fidget. I want you to have your foot up. I want to move. I want you to lean up against the stool. Place your foot. But the idea is that your best position is your next position. Sitting is a skill. How you doing? Are you sitting up tall work? You see how this is what we call the position of the three spines. He's created three spines for himself. Responds engage parliamentary, rotate the shoulders. I don't have to do any work here. And so it's very difficult to maintain these good positions we treat. Treats sitting like a skill, we talked about it in the book that senator sarah comma understand that if you're just moving that's gonna work and then you don't see the error that happens when we aren't able to cool down effectively protector, he goes, he runs, he gets back instead of going to the opposite sitting down. You want him going back to going backto work as whatever his job is, just try and keep let's, keep moving through the day let's, let's take because what the researchers said is that, unfortunately, perfect. Unfortunately, if you exercise a train like an olympian for one hour day, but you sit the rest today, you're still have a sedentary lifestyle, and it doesn't count equivalent of jogging and smoking. So we've got to do is if we're going to start to cultivate this one of these it's keys that you've got to be building, you know, tolerance and control and strengthen the systems. Research just came out that showed that young kids. We're weaker than they were twenty years ago, just from the corps, like their bellies were weak and they didn't have it and it's because they're doing more sitting so it's an easy way if you can't cool down effectively, just give yourself some some movement block, right? What we like you a lot of our soft tissue work when we're done training, but if it doesn't work, you're going to do this off too she work afterwards, you don't have to be conjoined, but try to keep moving through the day. They'll make a huge difference in terms of dealing with your stiffness because we're talking about this run. We're talking about the next ten runs got one more question for the city audience, and then we'll go to the internet, but we need to get a mic for you tell us who you are and fire question to these hands and you have kanye and I want to talk about shin splints because I think about running and it's like I can almost feel the starting I had him since I was in fifth grade, I was a basketball player and had to quit because I just couldn't run he quit in the fifth grade your dream, some coach stifled your basketball dream. All right so when we see the shin splint what where they were tied with there's a couple shin splints that happened one in the front and run around the back and what really has done is we've pulled or injured the interface between the tissue in the bone that's typically how we describe it so it's a sort of apophis itis which is the interface of that you know that tissue what ends up happening it swells and in those little tiny spaces that swelling is murderous and all you have to do is have shin splints one time you like I'm not doing that again right and the problem with that is two fold every time we see some with shin splints this what we see the tissues of the shin themselves are stiff and so we have a system that's designed to withstand force and accommodate what's happening in the foot but because it's so stiff it doesn't work very well we end up have transmitting energy evenly through that put we end up ripping it does that make sense is why we take a ball of the cross ball or spongy ball or former learned do spend much of time working on the front of our legs we roll out our shins a ton so that's number one number two is we always see that people with shin splints don't have foreign demotion their ankles what is full range of motion your ankles look like put your feet together for mitch is right and notice and squat all without keeping heels on the ground is what we call full range of motion the ankle and it's a bright line it's one of our standards is that this is the u s should should be easy be down there, right? That is, and this because it's not a problem. That's enough range of motion to be able to run. But if my ankle is stiff and I don't have full range of motion, imagine what happens when I start to run, right? A couple with the fact that also hey, running is a skill and if I he'll strike, I put in every four hundred meters I run, which isn't very far that's about four hundred twenty contact with the ground that's two hundred twenty loads for me for two thousand ten loads three times body weight where I'm decelerating two hundred thirty pounds with my foot what do you think the chances of this winning against this it's not gonna happen right is not gonna have it. I mean, I have some jack shins, but they're not that jack. And I think that the problem is we're not looking at what it is you have shin splints maybe not running correctly of shin splints those tissues air stiff you have shin splints to your foreign emotional angle yes or no on when we start to get to that there's no reason why you can't run today wait it's miraculously how we've been able to take that stuff off awesome let's go to the internet chris I know there's a lot of folks at home I'm getting high so you can't take the question internet voting so if you know that's exploding because of these two guys on stage let's do someone else the internet is exploding we have lots of questions coming in and just so you guys know we have people all from the u s and canada and lots of international viewers have been hearing in the chat room from people from hong kong from scotland so thank you all for tuning in but this question actually is a little bit closer to home. This comes from j c roberts and they say I've been in california pretty much my entire life and I wear flip so let's hear your thoughts on boards flops so here's just justin and of one they do slippers look good right? Um raise your hands we got married on foot okay, so I'm down that due to rain most for the reverse course ok here's the problem flip flops are cooling their cheap and ubiquitous right, but when soon as you put foot flops on our slippers and they say in hawaii, what ends up happening is you automatically start to wreck how your body works and when you in order to keep the slipper on, you have to clench your toe and create stiffness in the foot. What that means is you can't extend through your big toe. Keeping the toe down is what makes the flop right that's what makes the slap knows and so is I naturally walk my big toe has a mechanism called the win last mechanism, and as I extend over my foot, the planet fascist suddenly become stiff and that's one of the ways that I can create stability in the foot if I suddenly have a toe that doesn't work and my ankle doesn't flex what happens to the foot? I start to turn it out and because I'm walking with really stiff ankles all the time I stand up certain making really strange habits I can't extend my foot very far, I take way over strive no, you know and the fact that as I extend, I'm able to release some of the the neural dynamic problems how the nerves running through the tissue I'm designed to ebola have this triple extension in fact we look a triple extension is one of the mechanisms of left leg development, right? Anything clean, jumping, right? But all of a sudden, I'm like, jump with your foot flops on your like they're going to fly off like no, no, jump on them on your toe and create this really a strange time. We just got an email yesterday saying, ok, I live in hawaii. I took the thirty day flip flop challenge, my knee pain cleared up, my feet weren't stiff. I had my arches back in hawaii. They actually call it island feet. Kids who grew up wearing slippers have collapsed arches and island feet, their feet or destroyed. Kids who grew up on the island barefoot have beautiful arches. In fact, you know what? We were just an african. We looked at a bunch of kids feet and, uh, your toe ocean touch, you know? And so if you're always clenching your towed, this ends up creating so many stiffness problems. Remember ten thousand steps a day? If you're walking around five thousand loads of seventy thousand steps a week, do the math and four months you're a million steps, plus all the running you're doing. Do you really want to be mucking up the beautiful, beautiful feet system? No, so our ruling jim, is athletes nowhere slippers santa kes, although chi back you've been there so many good shoes that have a back so long as it has a back it's fair game but please please please if you're worried about getting athletes with the shower where slippers where were for five minutes is not going to mess anything up but notice that you will start to feel terrible take two thirty a flip flop challenge did your slippers for three days if they don't feel better t j will buy you a new person on and additional to that for those of us who have wrecked the another section of the book our specific mobility girls that can help us kind of put some life back into our feet for example I think it's an australian physio toe yeah which were just like the big toe is I found out in all the reporting on this is so critical to you being ready to run, to be able to use one hundred million years of evolution that made us the runners that we were born to be go and maybe you could talk about that a little bit. Well, you know the big toe you know is crucial here's what's the problem with standing like this is that assumes I stand a run like this assumes I translate over take a step I'm an error so I could stand like this just fine as long as I walk with my feet straight but does that happen? Hey, how's it going and now a circle on that never happens right? I jump in land playing basketball then I run with you no, no it's not gonna happen who I am is who I am all the time and if I turn my foot out the second I take a step like what happens my big toe to see the twist that happens in the foot something my player fascist getting torqued this is the mechanism for oh bunions this is why you get a bunion you push your big toe out of the way and basically twist your knee off as you walk and then as I strike through khun see the forces coming through this it's a disaster and this is actually one of the mechanisms for why we see that women are tearing their a seals it from nearly five times the rate of men five times the rate of kid childhood a c l injury is through the roof epidemic ucsf has an operating theatre they could book twenty four hours a day doing kid a c l injuries and so one of the ways that we know is safer is make sure kids are feeder straight that they walk in long run and jump in layout their feet straight so cultivating this is a family's huge my children to know where flipflops they're not allowed when I tried to put my feet straight, I tend to like my knees feel like they're moving inward so it makes it uncomfortable is that just because I have been standing the wrong way and I've done that because they told me I'm just for in that way you hear so different than every other person ever ever born so if I stand like this and then also bring my feet straight change mine easel no, I need to change my hip and back function and that's really the problem with just going after the feet the feet block us right so I can be working towards that and I work on the rest of the system remember that thing we said yes, we should have a movement practice we have the first segment that's why we're also doing just running alone is enough got it moving practice but also treating if I'm over extended this is my pattern I certainly walk with more neutral spine and those knees start to self correct that extra rotation starts to fix itself so you have one piece of the puzzle with giving in the rest of pieces yeah and the it's available in creative life clearly the com slash kelly will get you to his uh maintaining your body talk about that whole system not just the feet that to me we got what I would like to go back to your debt but you have been standing like this the whole time or you just posing for us because you're selling a running book right now are like what's the you get your hands like that no yeah ok it becomes it does become easier you know, we made a commercial for our friends of reebok where I was standing at the urinal next another guy and you standing feet out you know and I want to say that I'm not obsessed like that but I'm obsessed like that especially we know how many problems it causes downstream causes so many issues and remember, you know we're looking at billions and millions of dollars and we're looking at a ton of ended careers as a kid no one told you stand with your feet straight of me a flat shoes you know, there's so many look of pieces that we can just stop today and really start to self correct this and and becomes habit I mean, if you guys knew me a long time ago one of our ballet dancer friends like man you were so stiff ten years ago and I was like no, I was I could move pretty well but cultivating this awareness and being in better positions unfortunate what happens is that when you work in bad positions he gets differ when you work in a good position you become less stiff and I wish it was the other way around but bad mechanics gets stiffness which makes worst mechanics yeah that's the story of me physically living for fifteen years like this you know, now you know and so once you know you have the right to change it and that's really you know these air you know, we will we've done and talked about nearly every one of these things on our website for free with aggregated all of those things into a very simple one or zero standard that allows us to come back to it because we know it's a moving target we know you're going to change and you're going to run a marathon you're gonna get stiff and you know, things are gonna happen you have a kid or injure yourself somehow this allows us to have waypoints and say we're am I today? What is that would say that the folks in hong kong that is called mobility wa w d dot com isn't work out of the day, the ideas this is a daily practice to take care of this extraordinary machine. You know, we've just saw our cool new york times that said that like we've basically made people a lot safer, we're going to live longer, right? And we've deal with pathology that disease that's why we're going to go longer, but now we're being crushed by environmental factors and some of the other issues you're going to be one hundred ten it's to europe. To you, how you want to be when you one hundred ten, you know I don't look like you that's. Awesome. I want looked like, you know, we were going well thing. Go on, let's, hear from the internet, please, chris. Yes, so we do have lots of people out online who come from different backgrounds at different ages. Now this question comes from in the swim, and they say, what would you what advice would you give for someone who's overweight, moderately active but seventy years old? Is there hope in my age, the audience looks young and fit, and it sounds like this class will be good for them. But what advice do you have for somebody who is seventy years old and trying to get out there? We have, ah, had a great pediatric physical therapist instructor, she's, like look muscles and tissues or like obedient dogs. At no point in your life do you ever stop healing? And you never lose the capacity to improve is a harder absolutely the main thing is that we said is are you starting yes or no go for a walk go for a little longer walk go for a walk up a hill carry two five gallon jugs of water on their walk up the hill put on a weight vest you know it doesn't matter at some point it's really nice to have a coach but this we live in an age right now where so much good information is out there about beginning you know, we had a one of our master coaches greg glassman had a story where this woman said, you know, I can't ever squat that she once got a day and the next day it was two squats and then the next day she all should do is three squats and literally like the little kid jumping over the being you know, getting stronger, stronger it's the catheter we lifted up and in three months was doing one hundred plus squad today and her back pain went away and you get stronger. The problem is it's all or nothing for us and we just need to start and be consistent consistency consistently because you think the price of like oh, I don't have one minute three minutes five minutes, fifteen minutes now think about it in fifty years when you're going to have to dedicate so much time to doing it why not? Why not start this system today and even in fifty years of doing something is better than then what you're going to see is some of these things have become part of your life it's really simple and you're like, wow, I can't believe I ever lived in such squalor and you know that's the way the book is designed the twelve standards, summer lifestyle standards, others are mobility standards and knowing that the reader average readers could be very busy or I have other obstacles it's basically adding some new quick habits to your day and making some lifestyle changes and if there are specific problems going to the tool box in the back of the book and you know, like you said earlier ruling out that hot spot, you know, one of these a t j can attest to is that this is the same conversation I have with olympians who are making the same errors they're just ableto deal with the crap a little bit better than you, right? They have that genetic ability to buffer, you know, smoke a little more even more chocolate doughnut, but we still have they still apply these are these things they're universal rules for the best of us and down to my kids it's it's, universal absolutely and there's he's the phrase system or a system of systems earlier and on working on the book I saw that it's like you see how that first standard the neutral feet standard ties into the hydration standard into the hip function standard they all sort of help one another along is that kind of course on I think the problem is we've all we're all so fraction and so busy that we're like ok, I got this attention, okay? Okay, this compression sock didn't care my running sickness, I must not be the compression socks you know, I once saw this practitioner and didn't work, I got the shoe, we have to take a little bit systems approach the problem is there so much noise? We've tried to winnow it down in our understanding there is not a book like this it's not a technique book, it is a book about being ready and have the mechanics and the tissues that will sustain ah lifestyle of running it's very, very simple and literally you've never seen anything like it if we learn anything through the hundreds and hundreds and hundreds, of course is that I've been on creative live it's like when we can prescribe systems for people through a book like ready to run or through your class maintaining your body prescriptive systems, yes, things that get people's habits to change and we hear that from thousands of create five years all over the world all the time that that anything that's going be prescriptive like what? The two things you guys representing today are those air what changes have us and gets people back on the road to hell so you should love running you should have the run we run through three times a week it's probably I'm one of the thirty million of you who runs three times a week but I love running when I go travel I run you know I find there's a beach that's what my default loved to run we were just in africa and we did some running but it'll scare and uh but I was right it's not a lot, but you know please please please understand that this is this is why you evolved to stand upright and this is the thing that makes this so unique as as animals on the planet and every child runs and at some point it was wrong for us and you have the right to reclaim it and even just short little bursts and return frisbee mean it's the same it's incredible and so many times I have had a conversation with a twenty five year old and they find out that I'm a triathlete in a runner and they ask about the marathon and I said you have been so marathons and they go while I could never do a marathon and I'm thinking, wow, you're twenty five years old, I know, uh, there was a guy named dr paul spangler, and it was ninety five years old and you could see him a track races in the master's track meets, he'd be the only one in the ninety plus division and u awesome because you good, I'd run in like the eight hundred fifteen hundred spangler and every race and just gave in the outside lane it's been cracking up the medals the whole day. That's the guy I want to be, you know, and here's the last idea, if you're if you're creative or your person, it says, hey, I'm not an athlete. The principles of the book apply to the your life. This is a lifestyle book masquerading as a ready but run book. You were going to go hiking or care your kids around your feet are going to hurt. Your mom has planter fascia, the same prescription works, and if you're traveling, be hydrated, warm around warmup where compression I mean it works across schema, so even if you're just walking that's, just a slower version of running, this book is for you often.