Podcasts are one of my favorite forms of learning and entertainment, so here marks the beginning of my podcast roundups where I will share the best episodes I’ve listened to recently:
High Performance: Practical Interpretation of the Warm Up: A 15 minute run-down of the goals of a running warm up, and I think this can apply to other sports as well. The goal is to "be ready" to train, and hosts Steve and Jonathan break this down into 5 parts:
"A gathering:" I'd call this a soft start - about 10-15 minutes when athletes gather, check in with one another and the coach, and you as the coach get a feel for the pulse of the group that day.
Pre-Warm Up: 5-7 minutes of movements that progressively get more dynamic and increase heart rate. These could include joint mobilization, the famous Jay Johnson's lunge matrix, or some mini-band work. You could take a small band around your ankles and walk side to side, forward and back, or make X's with your feet (images of these movements here). As you move towards the end of this period, you can add in more dynamic movements like squat jumps, jumping lunges, or mountain climbers.
The classic: A 10-20 minute easy jog. This is a time for athletes to continue warming their bodies and for them to get a sense of how their body is feeling that day.
Post-Jog Drills: This is a time to practice proper running form and for a coach to watch athletes and get a sense of how they seem to be moving that day.
Activation: A few short reps before the actual workout, which can range in speed and distance depending on the athlete and workout that day.
On Coaching: Interview with Lauren Fleshman: Lauren Fleshman has been a runner and coach I've looked up to for a long time for her honesty, grit, and humor. In this episode she shares her journey from professional athlete to professional coach. They discuss the physical and mental components of training as well as the delicate balance of learning from a mentor and forging your own path.
Mindful Strength: An Interview with Dr. Perry Nickelson of Stop Chasing Pain: This is an eye-opening interview for anyone who has experienced pain. Dr. Nickelson discusses the role of the nervous system in the sensation of pain, the importance of considering the whole body (including your gut!) to assess overall health, and reminds us to keep our lives fun and joyous and not be afraid to play like a kid.
Move Your DNA: Diastasis Recti ... it's for anyone who has a torso!: Don't be off put by the title of this show - this is a great listen for anyone who cares about their "core." Diastasis recti is a condition in which the large abdominal muscles separate "abnormally." Katy Bowman discusses her book "Diastasis Recti" on this show and helps us see that this book really isn't about that specific condition - it's about core health and redefining what the "core" even is and how we can nourish and support it. Hint: the answer is not more sit ups and planks.
Move Your DNA: Calf Stretch: Katy discusses the important, yet under recognized, role that our calves play into our overall health - including the reason why you might have migraines and low back pain.
The Happy Body: Interview with POINT Gym and Kitchen: Host Daniele Della Valle interviews the owners of POINT Gym and Kitchen in Portland, OR - Kim Alexander and Melissa Sher. They are both smart, thoughtful, and determined women who I have had the pleasure of training with in person. They discuss being a female athlete, what "moving naturally" even means, and how to foster a healthy relationship with nutrition.
Strength Running: Strength Coach Randy Hauer: An interview discussing two coaches philosophies and practices in strength and conditioning for runners of all levels, distances, and styles.
The Mentor Sessions: How to Support and Inspire a Student's Home Practice: Host Francesca Cervero discusses different strategies for supporting a client's home yoga practices. She is using the context of yoga, but I think these ideas can be applied to any movement practice or habits.