In this episode, Coach Caroline and Valerie discuss the importance of learning and anticipating movement.

Timestamps of big takeaways

Article About Movement and Pain

[00:35] In a recent article, the author used squatting as an example. Let's say you’re squatting to a box and have a weight on your back. When you squat to the box, you get the feedback from your glutes, touching the box, indicating a touchdown, so then you know you feel the box and stand back up.

However, what if there's no box on the way down? You can change your perception about the location of the box, or you could change your action. One way or the other, the goal is to reduce errors in movement.

Landing Your Foot

[04:14] You don't realize that you are hesitant to leave the ground because the focus in so many people's run is one of the top questions we get - “Where do I land my foot?” Landing is like setting yourself up to squat the rest of your life on a box.

Getting Rid of The Box

[05:52] Coach Caroline explains you can use a box to reset your body, but the box has to go away at some point.

[06:27] Why do we take the action of leaving the ground? It's the same as squatting. But the idea is that you should learn the movement of the squat. Then you progress to a level you can handle. It’s the same with running.

Why You Need a Coach in Running

[08:11] It's okay to need the box in learning how to do your squat. It's okay to need the shoe in the running to a degree because you want your feet to be protected. But when you first learn how to do running and how to start changing your relationship with what running is - You start learning how to hold your body in the right spot and how it feels for the movement to be correct.

How Do You Sit?

[09:17] Recently, Coach Valerie had her students do an activity - she told everyone to simply sit and then stand up. Then, she asked them how they would squat without a chair or couch and you could see tension and stress in people’s bodies.

Like in learning how to do a squat without a chair as your backup, you have to learn how to pop up and pull moving correctly in your run. As soon as you feel the ground, you pop up and pull.

It’s Getting Up, Not Coming Down

[11:17] The work in a squat is when you get up, not when you come down. Gravity is right there to bring your body down. You’ve got to learn what the proper movement is.

Squat Challenge

[12:06] Go ahead and give the squat challenge a try. Try to squat and turn around and see if you're anticipating it.

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Anticipation in Movement

The RunRX Podcast

Anticipation in Movement