Run Fast w. Fewer Injuries – John Beverly

jonathan beverly

Jonathan Beverly delivers in today’s episode. Most sports will benefit from running directly in competition or as part of training. Jonathan has written a book called ‘Your Best Running Stride‘ that pulls together the latest research, practical information from coaches, athletes and therapists and years of his own experience as the editor of Running Times. This is a packed episode with information about running drills, warm-ups, cues and mobility/strength exercises to boost your running ability.

Find Jonathan’s Book ‘Your Best Stride’ On Amazon Today

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Jonathan Beverly is a lifetime runner, coach, and student of the sport. The editor-in-chief of Running Times for 15 years, he is the author of ‘Your Best Stride and Run Strong, Stay Hungry’ and writes for a variety of running and fitness publications.





1) what does a normal day look like for John Beverly?
– consider going into how he got to editor status?
– consider discussing

2) What is your sporting career? what have you done in running and beyond?
– ‘accidental athlete’
– found could improve in running
– sports exposure in youth -> feeling athletic with core and corrections. How to help youth develop movement skill

3a) how to start interest in stride
– minimalism, born to run went too far
– but don’t swing too far the other way
– April 2014 its all in the hips – successful article in running times-> hips flexed, affect glutes
-> result overstride
4) target cadence or foot strike – a result not the issue
– the article ‘born to run’
– forefoot focus = prancing if done before
– cadence = over quick stride, pulling too quick ( hamstring)
heel/midfoot/forefoot: what’s the deal?
– upper body focus –
– distorted mechanics

4) The body you have now will find way = what experts agree upon is not a specific running style but a few optimal running mechanics that often get compromised by our daily habits.
– change parameters see a change in stride
– the misconception of ‘born to run’ -> changed his stride over months
– is heel strike universally bad

5) shoe shopping
– top researchers say wear the least shoe YOU can get away with
– throw out pronation/ supination- what is too much?
– * Benno M. Nigg —  biomechanics of sports shoes. ( book )
– find a comfortable shoe
– a shoe for use and different days
– Custom insoles??

Vivo barefoot shoes we use
– is 180 for everyone?

6) Starting running – perhaps a non-athlete or especially a ‘fit’ cyclist in fall. How slow do we need to go?
-> Run: walks? Even strides (10sec fast without straining)
-> careful with slow jogging/ slogging— people run. Better faster
-> how much, how fast?
– surface – lless impact , some stability and variety of stride
Correct imbalance – walking and lunges —most ignored muscle in runners? (glutes/core?)
– walking form – exagerate glute and get. Hi ext
– lunge – open hips strengthen glutes
– rows, pulldowns and stretches – lie on foam roller or arm swing
* run with posture bar

5) What is a good warmup for a recreational runner?
Lunge matrix jay johnson – multidirectional lunge (By Gray Institute)  x50
Legswings x 5

6) core glutes and running / why not quads and hamstring
If hips tight then glute length not ideal / less powerful
Core / balance -> transverse abdominas

7) cues -> glute bridge and feel hamsring
-> side bridge with leg lift – done with legs stacked and lift small range
-> run tall –
-> treadmill at front or pushng stroller

7) lifestyle tweaks to improve running – what is the lowest hanging fruit ?? (lifestyle constraints)
– barefeet more? no shoes inside? (Myth of perfect shoes)
( a lot of discussion RE daily habits that hurt us: how do we change the worst of those?)
—perils of sitting!?

10) be a consummate athlete – be athletic


Soccer & 10 min Core – Lauren Sesselmann

Soccer, Fitness, model, core, video, entrepreneur

Today we have Lauren Sesselmann, a Professional Soccer player and entrepreneur. We talk about fitness routines for those traveling or just those who are busy. We talk soccer skills and being an entrepreneur. Lauren was a great guest. Check it out!

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Today’s show is brought to you by HEALTH IQ Life Insurance for Fit People like you!:


Wikipedia for Lauren Sesselmann
Lauren is an American-born Canadian-international professional soccer player and model.
Lauren has been a professional soccer player for the last 5 years, playing with the
Canadian National Team and in the Women’s Professional Soccer Leagues in the USA. She has had the opportunity to play all around the world at the highest level of performance and competitiveness.
Fitness is her life, and after being awarded at the London Summer Olympics, she felt incredibly inspired to share her very own training techniques to help others achieve their fitness goals!
Lauren has had an amazing career, besides her phenomenal performance at The London Summer Olympics, she’s a Gold Medal winner at the Pan American Games in Guadalajara , Mexico in 2011.

First check out Lauren dribbling like a boss on instagram ! ( link here

Fit as a pro DVD’s 
* We are actually really big fans of 10 minutes of core in morning, Peter uses with clients so want to start with DVD’s as we can likely do good job promoting and his clients are always looking for options/ideas


Why 10 minutes ?
10-min high intensity workouts for any fitness level that you can do anywhere.
“Fitness has always been my lifestyle, I’m always on the road, and people tell me that they don’t have time to work out.”
Finding things you can use in hotel rooms, or anywhere, that can give you a good workout when weights/gym aren’t accessible (“It’s amazing what you get get done with a hotel room towel!”)
“Seeing people able to make changes in such short time periods is really inspiring”
Newest week-long program mixes cardio, plyometrics, core, yoga, foam rolling


Did your soccer training influence the training (e.g. bounce jumps? Cross jumps?)
Absolutely—especially based on how she trains in the off-season, without much strength training
Has some YouTube workouts using a soccer ball!
“It’s surprising how much of these are used in pro sports.”
Soccer camp:
for young kids, some advanced, some just getting in—help mold them into good players, and help mold them into being good athletes / pro athletes
Tell us about professional soccer – where is it at in North America? 
going really well for women overall—growing a lot, adding new teams… still not equal to men’s but moving in the right direction.
Serious athletes wanting to go pro
Find a team, even if it means a lot more travel, that’s trying to compete at a high level
Talk to athletes—it’s easier to get feedback than you think!
Look at colleges/high schools with strong teams
Ask a lot of questions: it’s easy to get lost in the shuffle
Don’t worry about failure—be ready to fail and OK with it
“I’ve been told no and cut so many times, but look where I am now.”


What equipment to play ? ( e.g. could I just get a ball and a friend? what would we do ?) 
shin guards
shoes are most important (kangaroo leather is nicest, but cheap options available)
cleats: she likes Nike cleats
What’s the key to a kicking the ball well ? (e.g. common mistake of using your toe) 
people kick with their toe, but that will make the ball go all over
kick with instep, right by your big toe
keep head down, body over the ball: leaning back makes ball go high in the air
keep core tight


Common problems people run into in first sessions?
kicking with toes
How can I practice without playing? (  some simple drills or small games ? ) 
Practice kicking against a wall: will help with control and having ball close to your feet
The more touches you have with the ball at your feet, the more comfortable you’ll be
Pass it around with a friend
Put cones in a goal or set up a smaller than normal goal post and practice kicking into that
What would a normal training week look like for pro soccer?
   -> type of strength? hours? cross-training ?


What’s the one cool move I can do to make it look like I know what I’m doing with a soccer ball? 
Basic pull-back move: charging at someone, take ball of your foot, put it on top of ball and roll it backwards and go in the opposite direction.
Where can we watch you play ?
Canada has a game coming up in February
League is normally on Fox Sports (working on getting a better
Games are all on NWSL’s YouTube channel (
Social Links 

Sven Nys – Hop Barriers, Corners, Longevity

Keywords: Cyclocross, high-performance, training, sport , cross, crossvegas, world cup

Molly got the chance to interview Sven Nys just before this year’s CrossVegas. This is a short episode but the questions and answers are jam packed with motivating advice from the cycling legend. Sven talks about his career, his success and his love of the sport. He gives best tips to hop barriers, corner, run up and stay healthy for many years of racing.



Sven Nys (Belgium) is one perhaps the greatest cyclocross racer of all-time. He has just retired and now manages the TeleNet Fidea team. Over his career Sven won 2 world championships and seven world-cups. He won 140 races over his career. Lesser known is that Sven participated in 2 olympics in mountain bike and also won the National MTB title 5x.   Read more on Sven Nys WIKIPEDIA

Social / links 

Molly’s Bicycling article with more Sven – LINK


1) for a long time you must live for your sport, not just for a short time.
3) jumping barriers – DON”T BUNNY HOP , lift the front wheel first
4 ) Runups – for steep hills or stairs – teach yourself how to handle bike on shoulder. be in balance on your shoulder. Train a lot on short climbs, very explosive.
5) Core strength – Peter may have been lurking on Sven in the gym . Core is for everyone, not just athletes. You ride your bike to get fit but you need the other work to stay injury free and have a good day on the bike

Why You Should Care About Your Pelvic Floor as an Athlete with Physio Laura Powers

Pelvis, Pelvic Health, Core, Internal Physiotherapy

Laura Powers MSC is a physiotherapist based in Collingwood Ontario. She is an avid cyclist and played varsity Volleyball so she understands what it takes to a perform at a peak level in a variety of sports.

Laura talks to us today about Pelvic Health, a general term that can refer to a few different conditions. In the fitness world incontinence during jumping activities, such as the crossfit popularized skipping double-under, running or trampolining are perhaps the most common but Pelvic Health is something that many people will need to (or should) look into at some point in their life, especially after child birth.

The problem is that many people do not know you can improve this condition, or eliminate it with the help of professionals like Laura.

This Episode is brought to you by Version 2 of Saddle, Sore – Check out for updates on the December Release and Release Parties !

Laura is also one of the new experts who will be in Molly’s upcoming Version 2 of “Saddle, Sore”, with expanded chapters on Pregnancy, Men’s issues and more information on Saddle sores including Case Studies!


One of the most frequently ignored muscles in the body is the pelvic floor—it’s hard to work out, impossible to see, and until you actually have a problem, it can be difficult to comprehend the importance of taking care of it. So, to find out why it’s so important and what you can do to keep your pelvic floor in tip-top shape, Molly talked to Laura Powers (BPHE, MPT), a physiotherapist in Collingwood, Ontario. She’s been focusing on helping women—primarily athletes—rehabilitate their pelvic floors and regain daily activities, like jumping or running they had been avoiding. Laura has focused her practice on this area of physiotherapy for the past few years and considers educating the public on the topic to be one of her primary passions.

Why does the pelvic floor matter?
It’s a major muscle, just like any other! We’ll get into the problems women can have with their pelvic floor, but those problems, when left unaddressed, can really affect everyday life: your self esteem, your social life, your confidence, what you enjoy doing… We can help women so much.

What are the most common pelvic floor issues you see in female cyclists?
One in four women have some kind of urinary incontinence, so if you take athletes and apply that to them, it’s not as uncommon as you might think. For cyclists in particular, though, it’s a low impact sport with no jumping, so stress urinary incontinence isn’t as common. Most commonly, I’m seeing women with pelvic pain, numbness, sexual disfunction—they just can’t get orgasms—all due to the prolonged compression on the saddle. There are a lot of nerves, veins and arteries that get compressed and can create those sensations. That’s likely what we see: deeper, inside pelvic pain, superficial numbness, or that sexual disfunction. If you’re avoiding sex because of discomfort, that’s a bad sign.

What are some early warning signs that a woman needs to do something about her pelvic floor?
As a female athlete, if you’ve had a baby, you should be doing pelvic floor exercises or seeking preventative treatment. I advocate for seeking some kind of guidance after childbirth. But in terms of early signs, those symptoms I mentioned in the last question often start out infrequently or in more mild forms. If it goes unaddressed, it gets worse. Pain becomes longer and more intense. So any of those symptoms are signs that something isn’t right: even a little bit of leakage isn’t normal. A bit of discomfort on the saddle isn’t abnormal, but if you’re having it, you should think about ways to make your ride more comfortable to avoid the issues getting worse.

What certifications should a cyclist look for when looking for someone to help?
A lot of physiotherapists claim to treat pelvic floor, but a lot of them only do external work. They’ll educate on positioning and how to engage your core, and that’s fabulous and greatly needed. But you probably want someone who does internal exams and assessment, who will internally palpate the muscles. That makes a big difference. When looking for one, look for a physiotherapist registered to do internal palpations for the pelvic floor. It’s the most effective way to assess and treat pelvic floor problems. Women come in all the time and tell me they’ve been doing Kegels, and I do an exam and it doesn’t feel like they’ve done anything because they haven’t been doing them properly. And what we need to assess is the tightness of the pelvic floor. There’s a certain tightness that’s considered healthy. In a weak pelvic floor, the muscles feel softer and that’s when you tend to have that stress incontinence. On the other hand, a high-tone pelvic floor feels tight and restricted. That’s when you see more pelvic pain issues. Both require very, very different treatments, and that gets missed with external treatments.

What can a patient expect going for the internal treatment?
It’s similar to when you go for a physical. But when women think of that, you think of the speculum and having your feet in the stirrups. But it’s not like that. You’ll feel some pressure, but most women say it’s not as bad or as weird as they thought it would be! It’s not very invasive, and it’s a comfortable setting. But people are nervous about the internal part—I just tell people they’re in complete control and we can stop anytime.

What are some exercises a woman can do to strengthen pelvic floor?
I’m a huge proponent of home exercises, because I only see women once a week. They need to be doing home exercise to maintain the work that we’re doing. For a cyclist with a tight pelvic floor, that means lots of stretches. I like Child’s Pose, deep breathing, anything to create relaxation. If you have loose muscles though, that’s when we’re doing Kegels. But really, it’s like any other training program—just like other muscles, they need that training effect. You’d go for regular massages and stretch if you had tight neck muscles!

Remember to check out the new 2nd edition of Saddle Sore This December 2016 for more from Laura and other awesome experts, including a chapter for men!