- I think I got stood up.
(sharp whooshing)
(light music)
(sharp whooshing)
Just practice that feeling of falling forward.
(sharp whooshing)
Good morning, Trainiacs.
As you can tell by my '80s high school wrestling uniform
I'm going out for a morning ride.
Starting around middle to end of May
we've got a Tuesday and Thursday morning road ride group
and it is awesome, we get up to like 29,
I think last year we had, at the peak, 32 people join
and there's a really, really fast group
of dudes that are not the high performance people
in the province, those are kids that are like 19 to 23ish,
basically the age group guys
that are really talented athletes
that wanna get out there and work themselves,
challenge themselves few times a week
and they challenge the bejesus out of me.
We're not doing that group just yet
because it's still minus one this morning,
so it's just coach Pat
and one select cold weather badass and I.
Working to figure out how I get the GoPro on the road bike.
This is tight as she's getting this morning.
All right, brace yourselves,
we're gonna see how stable you are.
(light music)
(loud rumbling)
You're not that.
These cold weather neoprene toe covers, 6$ on Alibaba,
haven't failed me yet.
I'm a little late so that either means that they bailed
and I have a really hard ride to do to catch up
or they ain't comin'.
My money is on hard ride to catch up.
This here is the halfway point,
I really woulda passed them by now
if they had actually come out.
I think I got stood up.
I'm confused, these are not dudes
that would stand up a good ride.
Good, relatively speaking, it's minus one
and I can't feel my fingertip.
I'm gonna ride back and see if I can meet a gang for coffee.
I'm so confused about this.
I'm at the office today I wanna go over a running technique,
this whole time I've been like not really addressing
running technique and there's something that I found,
like a bunch of years ago,
that was like, oh shh, mind-blowing total change.
I found some friends.
- I'm a big rider, my son (speakers talk over each other).
- We're getting the band back together.
- Yes (laughs).
- You might not know this but on the back of my phone
occasionally you'll see a white sticker
that says P05T, that's my social media ad agency
and right now I'm going to do a talk
to a group of local business owners
about social media in Winnipeg.
This is the Winnipeg Squash and Racquet Club,
home of squash, racquets
and very fancy-pants business people
who don't wear triathlon jackets to a meeting.
I wear triathlon jackets to a meeting.
Sorry, not a member.
I don't know if they're gonna let me take you in there.
Okay, so far they haven't kicked me out.
I gotta get my presentation all cued up.
When you buy a new MacBook
you gotta buy a whole bunch of cables just to operate.
I'm ready to go, when I give presentations like this
I like to make it as tactical as possible,
like one thing that really bugs me
when I go to a presentation is like,
when they just talk about motivating people
to do something but not actually getting how to do it.
So in this case there are only about five
or six business owners in there,
so I actually went through every single one
of their businesses, audited their social media accounts
and what we're gonna do in there after giving them
just a general State of the Union on social media
is I'm gonna talk about what they could do,
like here is something you could do on social,
and hopefully I don't get kicked out of the room
for tellin' 'em what to do.
(speaks quietly)
Presentation done, successfully did not get kicked out
and they tried to give me a gift basket
that I thanked them very much for,
but could not bring back because I ride a bicycle.
He's up the elevator, he's down the elevator,
he's up the elevator, he's down the elevator.
This time going for a run.
So what I'm gonna run you through here
is called the ChiRunning technique.
Who this is for is anyone that's looking to have
a more smooth running stride,
if you feel like your joints are really beat up
and your muscles are really beat up after a run,
could be because you're landing really hard
and you're putting a lot of pressure on your body,
and there's always this old adage that you land on your heel
with this big, built-up heel that is gonna cushion you,
but there's a better way to run.
With this running style it's like falling forward
with style and strides in a race.
Speaking of awesome runners,
we have two Manitoba marathon champions
right behind me here.
Hey, hey gang.
(woman breathes heavily)
Nicole Walker, my pal from Campeche,
either husband or brother-in-law,
they're twins so I don't know.
Now the whole purpose of this running stride
is to get your body moving forward smoother
and having less ground contact time that slows you down.
You want your body moving forward pass
your center of gravity,
so that instead of coming down on your center of gravity
and then having to push yourself forward to get over it,
you're kind of just moving forward
with the center of gravity and having little hops.
I've taught somewhere around three or four people
this method of running, I learned it about six years ago
and a lot of my injuries went away.
Here's how you do it in three simple steps.
The first step is to get used to bouncing
on the balls of your foot, the front of your foot,
because that's where you wanna land.
With this drill, just going like this
and you're coming up and down on the balls of your feet
and just getting used to that motion
of landing on the front of your foot.
Which makes sense because if you're jumping up and down
you don't wanna land really hard on your heel,
just like you shouldn't wanna land
really hard on your heel when you're running.
The next drill is to have that same feeling
where you're bouncing up and down on the front of your foot
and then you add little bum kicks.
You notice I'm on the front of my foot,
coming up and down on the ball of that foot.
I'm going to add a one additional step
as like a two B step.
Picture yourself just falling forward,
just practice that feeling of falling forward
and get used to it.
And then what you do is you combine the butt kicks
and the falling forward and there's a running stride.
So start with butt kicks and then start falling forward.
Try to think of that as you're doing all of your runs
and just do repetitions of that 20, 30 times
before you go for a run and keep that
in your mind as you're going.
All right, we're gonna try to do this a little bit slower.
Start with bounces and bum kicks,
and then start leaning forward, not bending like that,
but leaning forward from your hips.
(breathes heavily)
So every single run that you do after that,
try to think of that feeling of leaning forward
from your hips, not bending forward
and collapsing your hips and sticking your butt out
in behind you, but think of like a nice straight board,
leaning forward and your feet in behind you
and landing with your foot right smack dab
under the center of your body and landing on the middle
or front of your foot, thereabouts.
If you haven't done this before,
fair warning, the first month, maybe two of trying this,
your calves are gonna hate you,
you're gonna think that you're gonna need to change shoes,
you might, to a more minimal or neutral shoe,
but it's not necessary.
You're gonna think that you're doing it wrong,
but if the pain is in the muscles of your calves,
this is actually a good thing,
this means that you're stressing a muscle
that is very stretchy and intended to absorb that load.
And you know what?
A lot of people who are staunch heel strikers
are gonna go bonkers on me in the comments.
But you know what?
It worked for me, it helped me be injury-free
and enjoy running a lot more
and when I first changed over to this
I could barely run for 10 kilometers.
After this, I can run for 25.
Took a lot of years to build up to that.
That's it, that's for today, we're gonna go for a run.
Okay, I'm not actually going for a run,
'cause there's no way I'm leaving my camera here.
I'm gonna drop off the camera, then go for a run.
I'll see you, Trainiacs.