The Pendola Project Podcast

🎙️ Join us for Episode 37 of the Pendola Project Podcast, featuring an engaging conversation with professional triathlete Chelsea Sodaro. Hosted by running strength coach Matt Pendola, this episode delves into Chelsea's journey, training philosophy, and the importance of balancing athletic goals with personal ones. 💡 Key Takeaways Discover Chelsea's athletic journey, from her early days in running to becoming a professional triathlete. Insights into the balance of being a mother and a world-class athlete. Chelsea's approach to strength training and its critical role in her performance. The concept of 'minimal effective dosing' in strength workouts and its significance in training. Emphasis on the importance of balance, proper form, and building a resilient, robust athletic body. ⏰ Timestamps and Summaries 00:00:00 - Introduction to the episode with Chelsea Sodaro. 00:01:08 - Chelsea's athletic background and evolution as a runner and triathlete. 00:04:14 - Discussion on the impact of strength training on bike fitting and overall performance. 00:05:45 - The role of mobility and motor control in enhancing sports performance. 00:07:48 - How strength training contributes to endurance in sports. 00:10:02 - Transition from base strength to advanced training progressions. 00:12:18 - Balancing strength training with other athletic and personal priorities. 00:18:50 - The importance of communication in training and coaching. 00:32:52 - Analyzing the effects of strength training on body type and performance. 00:35:53 - Closing remarks and future plans for Chelsea. 📣 What's Next? Reflect on Chelsea Sodaro's journey and the insights she shares about training, balance, and motherhood.Embrace the lessons on strength, resilience, and the pursuit of personal goals in your own training and life. Thanks for tuning into this inspiring episode with Chelsea Sodaro. Stay connected with the "RunFORM" podcast for more stories and advice from top athletes and coaches! Use Chelsea’s code [CHELSEA30] for 30% off any of our programs at the www.pendolaproject.com website Lauren Fleshman’s Book “Good For A Girl” mentioned at 48:50 https://www.laurenfleshman.com

  🎙️ Welcome to Episode 36 of the "RunFORM" Podcast, where we delve into the significance of strength training and balance in sports performance. Join us as we sit down with professional triathlete Ben Kanute, along with our hosts, running mechanics expert Bobby McGee and strength coach Matt Pendola. 💡 Key Takeaways Explore the intricacies of strength training and its pivotal role in athletic performance. Gain insights from Ben Kanute's journey and his approach to optimizing endurance through strength training. Understand the concept of 'minimal effective dosing' in strength workouts and its impact on resilience and robustness. Learn about the balance between strength training, mobility, motor control, and other training priorities for triathletes. ⏰ Timestamps and Summaries 00:29 - Welcome to the RunForm Podcast: Introduction to the Episode 00:53 - Interview with Ben Kanute: Focus on Base Strength Training 01:24 - Ben's Journey in Strength Training: Personal Insights and Philosophy 04:14 - How Strength Training Influences Bike Fitting and Performance 05:45 - The Critical Role of Mobility and Motor Control in Sports 07:48 - Strength Training's Impact in Endurance Sports 10:02 - Progressing from Base Strength to Advanced Training Techniques 12:18 - Balancing Strength Training with Other Athletic Priorities 12:46 - Exploring the Unique Benefits of Strength Training for Triathletes 18:50 - The Importance of Effective Communication in Training Regimens 32:52 - Analyzing Strength Training's Effects on Body Type and Overall Performance 35:53 - Closing Remarks: Ben's Future Plans and Takeaways 📣 What's Next? Reflect on the key insights shared by Ben Kanute and consider how strength and balance can enhance your own training regimen. Stay tuned for more engaging conversations and expert advice on the "RunFORM" podcast. Find the Base Strength Program that Ben is using at the Pendola Project Website here:  https://www.pendolaproject.com

  🎙️ Join us for the final part of our series on starting a running program, tailored for novice runners and those looking to reboot their running routine. We discuss the importance of focusing on the process, avoiding ego-driven comparisons, and setting realistic goals. If you're ready to future proof your running, enroll in our 12 week RUNFORM program designed to get you running longer, stronger, all while evading injuries. Find it at https://www.pendolaproject.com/ 💡 Key Takeaways Embrace the process of running without being led by ego or comparisons. Understand the importance of setting realistic goals and maintaining consistency. Recognize strength as a foundational element in running, even before speed. Learn about the benefits of a 'fractalized' approach to running with shorter, more manageable runs. Address misconceptions and provide tips on breathing control, body posture, and specific body conditioning for better performance. Understand that developing longevity in running involves starting easy and focusing on consistency. ⏰ Timestamps and Summaries 01:14 - Starting a Running Program: The Final Episode 05:38 - The Importance of Strength in Running 06:19 - Understanding Running as a Strength Sport 08:01 - The Importance of Base Strength 10:03 - The Importance of Fundamentals in Running 12:12 - Understanding the Concept of 'Strong Before Long' 19:25 - The Importance of Longevity in Training 22:24 - Understanding the Importance of Strength in Running 27:38 - The Importance of Consistency in Training 31:12 - Understanding the Importance of Strength in Running 34:42 - The Importance of Consistency in Training 38:08 - Understanding the Importance of Strength in Running 40:53 - The Importance of Consistency in Training 44:30 - Understanding the Importance of Strength in Running 46:58 - The Importance of Consistency in Training 47:45 - Conclusion and Final Thoughts 📣 What's Next? Continue your running journey with the lessons from this series. Share your experiences and stay connected with the "RunFORM" podcast community for more insights and tips. Thank you for joining us in this series. We hope it has provided valuable guidance in your running endeavors!

🎙️Welcome to this special retro episode of the "RunFORM" Podcast! Today's guest is Simon Ward, a renowned expert in triathlon training and the host of the High Performance Human podcast. Join us as we explore the intricate psyche and specialized training methods for triathletes, focusing on often overlooked areas that can significantly enhance performance. 💡 Key Takeaways 01:15 - Getting to Know Simon Ward: Discover the journey that brought Simon into the world of triathlon training. 17:15 - Character Traits of Triathletes: Understanding the psychological traits that distinguish triathletes and how these can be advantageous. 22:36 - Triathlon Demographics: Delve into the types of people drawn to triathlon. 29:34 - The Value of Prehab Conditioning: Discussing why preemptive conditioning is crucial for performance enhancement. 31:36 - Evolution of Sports Science: How recent advancements in sports science have transformed triathlon training. 41:40 - Overlooked Improvement Areas: Identifying simple yet neglected aspects that can significantly improve an athlete's performance. 44:39 - Individuality in Training Plans: Exploring why generic training plans are not universally effective and who might benefit from them. 46:05 - Open-Mindedness in Training: The importance of being receptive to new techniques and methodologies. 50:53 - Simon's Life and Training Mottos: Key phrases and mottos that have influenced Simon's training philosophy. 55:07 - Connecting with Simon Ward: Links and resources to follow and learn more from Simon. Simon Ward's Podcast 📣 What's Next? Try our free Movement Improvement Assessment! Share the "Run Form Podcast" with friends. Leave us a review on your favorite podcast platform. Thank you for tuning in! Check out our 12-week RUNFORM course here, designed to bulletproof your running

🎙️ Introduction Welcome to Episode 033 of the "RunFORM" podcast, titled 'Guiding Beginner Runners.' Join our hosts, Bobby McGee, a renowned running mechanics expert, and Matt Pendola, a run-specific strength coach, as they offer fundamental advice crucial for beginner runners. Find more on the Pendola Project website: https://www.pendolaproject.com/ 💡 Key Takeaways Understanding the concepts of habituation and minimal effective dosing in running. The role of intrinsic and extrinsic motivation in maintaining a running routine. Importance of maintaining focus and heeding body cues for injury prevention. The value of patience and progressive overload in building a running regimen. Insights into how regular exercise, nutrition, and group dynamics affect training. ⏰ Timestamps and Summaries 00:27 - Introduction to the Episode: Focus on Beginner Runners 00:36 - Discussing the Basics for Beginner Runners 04:49 - The Importance of Regular Exercise and Consistency for Beginners 11:20 - How Nutrition Plays a Crucial Role in Training and Performance 14:00 - Strategies for Dealing with Common Running Injuries 21:26 - Exploring the Benefits of Running in Groups for Motivation and Support 46:08 - Conclusion and Final Thoughts on Guiding Beginner Runners 📣 What's Next? Don't miss out on the invaluable insights from this episode. If you're a novice runner seeking guidance, or know someone who is, make sure to subscribe and share the "RunFORM" podcast. For more training tips and plans, visit the Pendola Project Website: https://www.pendolaproject.com/

🎙️ Introduction Welcome to the latest episode of the RunFORM podcast, where we dive deep into the world of endurance running. Today, we have a special focus on starting a running program with essential advice on progression, gear, and mindset. Don't miss our exclusive pre-sale discount on the Base Strength for Endurance Runners Protocol, available for a limited time!  https://www.pendolaproject.com/ 💡 Key Takeaways Emphasize the importance of knowing your 'why' before starting a running program. The role of proper gear, including the necessity of supportive shoes and moisture-wicking clothing, cannot be overstated. Importance of focusing on duration over speed in the early stages of running. Injury prevention tips, including alternating running shoes and choosing quality socks and other gear. ⏰ Timestamps and Summaries 00:00 - Introduction and Welcome to the New Series 00:16 - What's New: The Direction and Upcoming Series on Running 00:39 - Why Resetting and Restarting Your Running Routine Matters 04:01 - Unpacking the Concept of 'Why' in Running 05:32 - Challenges Faced When Starting Running 17:03 - The Crucial Role of Proper Equipment in Running 18:37 - Understanding the Importance of Proper Footwear for Runners 25:30 - How to Choose the Right Running Shoes 25:58 - The Benefits of Alternating Running Shoes 26:34 - Best Practices for Running Shoe Usage 27:31 - Preventing Injuries with Different Types of Running Shoes 28:14 - Selecting Supportive Running Gear 29:30 - Choosing the Right Socks for Optimal Running Performance 31:41 - The Importance of Quality Running Socks 33:41 - How to Pick the Best Running Shorts 37:20 - Selecting the Ideal Running Shirts for Comfort and Efficiency 43:02 - Why Running Gloves and Gaiters are Essential 45:00 - Tips for Choosing the Right Running Hat 47:49 - The Significance of a Structured Running Program 49:58 - Closing Thoughts and Reflections 📣 What's Next? Don't forget to subscribe and follow the RunFORM podcast for more insightful episodes. And don’t forget to take advantage of our exclusive pre-sale discount of the new Base Strength for Endurance Runners Protocol.  https://www.pendolaproject.com/

🎙 Welcome to RunFORM, your go-to podcast for leveling up your running game. In this episode, host Matt Pendola teams up with Strength Coach Ryan Golec for the second installment of the BASE STRENGTH series. They'll be unpacking the intricacies of a well-rounded strength protocol tailored for endurance athletes and details the specific methods used in Matt and Ryan's new strength program. As a special bonus, this cutting-edge program is available for pre-sale at a 30% discount on the Pendola Project website! https://www.pendolaproject.com/offers/S3bbwgmj/checkout ⏰ Timestamps: 03:04 - Three Reasons Anyone Benefits from Strength Training: Insights into the benefits of training different energy systems for endurance athletes. 09:02 - The Gap in General Conditioning Among 90% of Athletes: Exploring common deficits even high level athletes face and how to overcome them. 10:37 - Foundations for Newcomers in Base Strength: Essential advice for athletes beginning their strength training journey. 12:28 - Optimizing Effort with the Minimum Effective Dose: Strategies to conserve energy and enhance training efficiency. 19:05 - Day 1 Program Breakdown: What to expect on the first day of the strength training program. 28:51 - Deepening Body Connection Through Lifting: The role of strength training in improving bodily awareness and connection. 💡 Key Takeaways: Muscle Efficiency Over Mass: Challenging the misconception that increased muscle mass is detrimental to endurance performance. Training Diversity: The importance of varying training to tap into different muscle fiber types for peak efficiency. Program Intent and Design: How the Pendola Project's protocol is crafted for simplicity, yet targeted for substantial endurance gains. Exclusive Pre-Sale Offer: A limited-time 30% discount on the innovative strength program designed for endurance athletes. 📣 What’s next? Take advantage of this unique opportunity to elevate your endurance performance with the Pendola Project's new strength protocol. Lock in your 30% discount now https://www.pendolaproject.com/offers/S3bbwgmj/checkout

  🎙 Welcome to RunFORM, your go-to podcast for leveling up your running game. Today, our host Matt sits down with Strength Coach Ryan Golec. Together, they're launching a new strength protocol aimed at helping endurance athletes build essential strength for improved efficiency and injury prevention. Great news! The program is currently on launch-sale through November at the Pendola Project website for 30% off! ⏰ Timestamps: 07:10 Debunking Myths About Muscle Mass: How can adding muscle mass improve efficiency in ultra-endurance athletes? 14:00 Inside the New Strength Protocol: What does the Pendola Project's new protocol look like and how can it build a strong foundation for your training? 15:10 Strength Training Philosophies for Endurance Athletes: What are the different approaches to strength training for endurance sports? 23:00 Longevity in Training: How can training with a focus on longevity improve your performance in endurance sports? 24:20 Strength, Mobility, and Range of Motion: How does this program link strength and mobility to improve your body's ability to gain and hold positions? 27:00 Benefits of the Strength Program: How can this program help you maintain posture and improve form in endurance sports? 💡 Key Takeaways: Strength Isn't About Bulk: Debunking the myth that muscle mass hampers endurance athletes. Train Smart, Not Just Hard: Learn the holistic approach to training that makes you a more efficient athlete. Simplicity with Intent: Discover how the program is intentionally designed to be straightforward but effective. Get It Now for 30% Off: Don't miss the launch-sale offer on the Pendola Project website. 📣 Ready to take your endurance game to the next level? Secure your spot in the new strength protocol now at a 30% discount. Subscribe, like, and share RunFORM to stay updated on all things endurance sports!   https://www.pendolaproject.com/

🎙 Welcome back to RunFORM, the ultimate guide for runners. In this episode, we catch up with Ryan Peel post-Chicago Marathon to find out if he hit his sub-2:45 goal. A must-listen if you're into marathon running and personal bests! ⏰ Timestamps: 19:13 Toughest Age Groups in Marathons: What is the most competitive age group in marathon running? 20:42 World Marathons: How They Differ: How do the most popular marathon courses compare? 22:46 Hardest Marathon Courses: What are the toughest marathons to run in the world? 24:55 The Real Value of Marathon Training: Why is marathon training a life-changing experience? 27:13 Ryan's Strategy for the Chicago Marathon: What's the best strategy for running the Chicago Marathon? 34:56 Post-Race Recovery & Sickness: Best ways to recover after a marathon. 37:49 Analyzing Data from the Race: How to analyze your marathon running data for performance improvement. 44:31 Coping with Pre-Race Injuries: Effective injury management strategies before a marathon. 48:20 Adapting Training Plans for Injuries: How to modify your marathon training plan if you're injured. 51:32 Stress Responses: How does stress affect marathon training and how can you manage it? 01:02:52 The Next Step: Why a 10K?: Why a 10K is the logical next goal after running a marathon. 💡 Key Takeaways: Age Group Competitiveness: Get insights into which age groups are the most competitive in marathon running. Comparing Global Marathons: Learn how the world's most popular marathons differ in terms of difficulty and unique features. Effective Marathon Recovery: Gain practical tips on post-marathon recovery to bounce back stronger. 📣 Looking for more? Ready to take your running to the next level? Our 12-week online course is your ticket to run faster, train smarter, and prevent injury—all under the guidance of experienced Olympic coaches. Sign up for RUNFORM today! 🔗 https://www.pendolaproject.com/relative-run-readiness-plans

🎙️ We're taking a short hiatus from our regular schedule but didn't want to leave you without your weekly dose of RunFORM insights. So, we're republishing this popular episode featuring Orthopedic Physical Therapist Dave Schmitz, the guru behind Resistance Band Training (RBT). In this episode, our RunFORM coaches Bobby McGee and Matt Pendola explore the potential of training with resistance bands for runners and triathletes. It's an approach not just for the elite, but also for everyday fitness enthusiasts looking for ways to improve mobility, longevity, and performance without the need for a gym. 💡 Key Takeaways: The Benefits of RBT: Dave walks us through the core advantages of training with resistance bands, from its portability and versatility to its adaptability to various fitness levels. Hidden Benefits: Discover why RBT is the most effective tool for improving ground contact forces, maximizing long lever arm stabilization, and training deceleration control—a major factor in preventing injuries. Band Types and Quality: Dave delineates the differences between molded and layered bands, highlighting why layered bands are safer, stronger, and more durable. 📣 Additional Key Takeaways: Why RBT Over Weights: Learn why resistance band training can be a more effective and versatile tool than weight lifting for improving your athletic performance. Tips for Consistency: The lightweight and portable nature of bands make them an ideal solution for those who travel often but want to maintain a consistent training regimen. The Quantum "Layered" Band Difference: Find out why the "Layered" bands are designed for high-intensity training and are incredibly durable, backed by virtual coaching and client support. Whether you're a professional athlete or just someone looking to improve your fitness game, this episode is jam-packed with invaluable tips and advice. Don't miss out on these timeless insights! 📌 Find Dave at these links:  https://resistancebandtraining.com  mailto:dave@resistancebandtraining.com https://www.youtube.com/user/BandTrainingWorkouts https://www.instagram.com/thebandgym/ And, if you’re interested in trying band training, you can find the Gym In A Bag mentioned here: https://www.pendolaproject.com/offers/LMWFhzwt/checkout This podcast and more can be found on the Pendola Project Youtube channel. You can subscribe there for more detailed videos on Run Form and training. https://www.youtube.com/@PendolaTraining Also, take advantage of our totally free Movement Improvement Assessment where you can get your own Personal Protocol for your running here: https://www.pendolaproject.com/#section-1612224878497 Ask us anything on the new Any Question app: https://link.anyquestion.com/pendolaproject Please share the Podcast with your friends if you learned anything today: https://www.pendolaproject.com/podcasts/runform And please leave us a review wherever you listen to your podcasts. Thanks for listening!

We've decided to bring back one of our most insightful interviews for this week's episode. If you missed it the first time or just want to revisit some pearls of wisdom, tune in to hear Ben Kanute discuss his American Record in the Ironman, his training journey, and life behind the races. In this republished episode of RunFORM, our esteemed coaches Bobby McGee and Matt Pendola sit down with Ben Kanute, holder of the Ironman American Record. Ben dives deep into his experiences as a triathlete, sharing what makes him stand out in the field, his training regimen, and how he manages to balance his rigorous athletic pursuits with family life. Key Takeaways: - 02:25 Ben talks about setting the American Record in the Ironman and how it feels to reach this milestone.- 08:16 How Ben fine-tuned his run form and the experts he consulted to help him level up his performance.- 16:42 A trip down memory lane: Ben recalls his participation in junior world championships.- 17:04 Ben shares some humorous and memorable moments from his triathlon experiences.- 18:19 The art of transitions: Ben unpacks the technical aspects that make him a standout triathlete.- 18:50 Perfecting the switch: Ben emphasizes the necessity of practicing transitions and how he simplifies the process for optimal efficiency. Whether you're a seasoned athlete or just getting started, this episode is packed with valuable insights. Don't miss it! 📣 Looking for more? Ready to take your running to the next level? Our 12-week online course is your ticket to run faster, train smarter, and prevent injury—all under the guidance of experienced Olympic coaches. Sign up for RUNFORM today! 🔗 https://www.pendolaproject.com/relative-run-readiness-plans

🎙 Welcome to RunFORM, the podcast that takes you deeper into the world of running. In today's episode, we have a special guest, Ryan Peel, an amateur runner with a big goal: to complete the Chicago Marathon in under 2 hours and 45 minutes.   ⏰ Episode Highlights: 04:11 How Matt and Ryan Met 06:51 Setting and Balancing Performance Goals with Life: Why it's crucial to have a running plan that fits into your life, not the other way around. 10:29 What It Looks Like for an Amateur to Work with an Elite Coach: Ryan sheds light on the dynamics of having an elite-level coaching experience as an amateur runner. 12:13 Training Better Allows You to Train Less: Learn how efficiency in training allows you to actually train less but still perform at your best. 18:39 The Unexpected Way Altitude Makes Marathon Training Harder: A surprising take on how altitude training could be a double-edged sword. 20:29 Two Tips for All Fast Marathon Runners: Must-know tips for anyone with the need for speed in marathons. 23:40 Fitting All the Training into a Busy Schedule: Hear how Ryan fits marathon training into his packed schedule. 31:29 The Sharpening Phase of Ryan's Training for the Chicago Marathon: An overview of what Ryan is focusing on as the Chicago Marathon looms closer.   💡 Key Takeaways: Balanced Goals: Your life doesn't stop just because you're training for a marathon. Get tips on balancing both. Efficient Training: It's not about training harder, but smarter. Here's how. Adapting to Conditions: Whether it's dealing with altitude or a busy schedule, adaptability is key.   📣 Looking for more? Ready to take your running to the next level? Our 12-week online course is your ticket to run faster, train smarter, and prevent injury—all under the guidance of experienced Olympic coaches. Sign up for RUNFORM today! 🔗 https://www.pendolaproject.com/relative-run-readiness-plans

In this episode of the RunFORM Podcast, we're joined by Cary Dunagan, a competitive trail runner who had to rethink his approach to training after suffering two herniated discs. His story of dropping his ego, revisiting the foundations of running, and using our RUNFORM course to aid his recovery is both educational and inspiring. 👉 Get started on your 12-week RUNFORM course today: https://www.pendolaproject.com/relative-run-readiness-plans 📌 Episode Highlights: 0:00 Meeting Cary DunaganGetting to know his running story and how he ended up working for ON.  10:11 One Belief Holding Athletes BackMany athletes overlook the basics, thinking they're beyond them. Cary discusses why this mindset is flawed. 14:33 The Elites' Journey Back to the FundamentalsEven the best athletes need to revisit the basics. Hear how Cary found success through foundational training. 22:17 PrehabilitationWhy prevention is better than cure and how preemptive conditioning can make all the difference. 35:50 Going Backwards to Get AheadCary talks about the need to scale back and focus on foundational training to truly move forward in his running journey. 📚 Additional Resources: Subscribe to our YouTube channel for more detailed videos on Run Form and training: https://www.youtube.com/@PendolaTraining Take advantage of our totally free Movement Improvement Assessment: https://www.pendolaproject.com/#section-1612224878497 Ask us anything on the new Any Question app: https://link.anyquestion.com/pendolaproject Please share the Podcast with your friends: https://www.pendolaproject.com/podcasts/runform And please leave us a review wherever you listen to your podcasts. 🙏 Thanks for listening!     00:00 Getting to know Cary Dunnigan 10:11 One belief holding so many athletes back 14:33 The elites' journey back to the fundamentals 22:17 Prehabilitation 35:50 Going Backwards to get ahead

In today's episode, we dive deep into the controversial topic of run form. Is it possible to change it? Should you even try? From the imposter syndrome athletes often experience to the age-old debate about running and knee health, we cover it all. 👉 Get started on your 12-week RUNFORM course today: https://www.pendolaproject.com/relative-run-readiness-plans 📌 Episode Highlights: 00:00 Episode Introduction The classic opening banter you love from Matt & Bobby 06:11 Imposter Syndrome and Learning in SportUnderstanding the emotional and psychological hurdles that can come with learning new techniques. 16:10 Can and Should You Mess with Your Run Form?We revisit this vital question with fresh perspectives. 19:21 The Debate on if Running is Bad for Your KneeAddressing a common concern and the facts behind it. 25:30 How Run Form Makes You a Better Athlete While Training LessThe efficiency gains that proper form can offer. 27:59 A Common Misunderstanding of Changing Your FormClearing up misconceptions that can hold you back. 34:06 What is Your Run Form? Defining run form and why it's crucial to your athletic performance. 46:19 Why Did We Design RunForm? The story and vision behind our unique approach to improving run form. 51:45 Designing the Mentality for Working on Run Form The psychological aspect of mastering a new skill in sport. 📚 Additional Resources: For more detailed videos on Run Form and training: https://www.youtube.com/@PendolaTraining Free Movement Improvement Assessment: https://www.pendolaproject.com/#section-1612224878497 Ask us anything on the new Any Question app: https://link.anyquestion.com/pendolaproject Please share the Podcast: https://www.pendolaproject.com/podcasts/runform And leave us a review wherever you listen to podcasts. 🙏 Thanks for listening!

In today's episode, we delve into an often overlooked yet crucial aspect of running: vertical oscillation. By understanding this complex movement, you can refine your running form and optimize your performance, even saving your legs from unnecessary strain. Tune in as we discuss how your arm swing impacts oscillation, why personal anthropology matters, and what strength you actually need for endurance running. 👉 Get started on your 12-week RUNFORM course today: https://www.pendolaproject.com/relative-run-readiness-plans 📌 Episode Highlights: 2:25 What is Vertical Oscillation Dive into what vertical oscillation really is and why it's crucial for your running form. 11:12 How the Right Amount of Oscillation Can Save Your Legs Learn how optimizing vertical oscillation can make your running more efficient and less strenuous. 22:38 How Oscillation is Impacted by Arm Swing Discover the surprising link between your arm movements and the oscillation of your body. 27:40 How to Take Your Own Anthropology Into Account Understanding your body's unique anthropology can play a role in optimizing your vertical oscillation. 33:31 How Strong Do We Need to Be for Endurance Movements Explore the strength requirements for endurance running and how it ties back to your vertical oscillation. 📚 Additional Resources: Subscribe to our YouTube channel for more on Run Form and training: https://www.youtube.com/@PendolaTraining Get a free Movement Improvement Assessment: https://www.pendolaproject.com/#section-1612224878497 Ask us anything on the new Any Question app: https://link.anyquestion.com/pendolaproject Share the Podcast: https://www.pendolaproject.com/podcasts/runform Please leave us a review wherever you listen to your podcasts. 🙏 Thanks for listening!

In this episode of the RunFORM Podcast, we welcome Simon Ward, a leading voice in triathlon training and host of his own sports podcast. Dive deep into the psyche, demographics, and specialized training methods for triathletes, including the often overlooked areas that can yield significant improvements. Find our 12-week course, RUNFORM, here when you're ready: https://www.pendolaproject.com/relative-run-readiness-plans Episode Highlights: 01:15 Getting to Know Simon Ward Who is Simon Ward and what brings him into the world of triathlon training? 17:15 Character Traits of Triathletes What psychological traits set triathletes apart? How can they work to your advantage? 22:36 Discussing Triathlon Demographics A closer look at the kind of people who gravitate towards triathlon. 29:34 The Value of Prehab Conditioning Why preemptive conditioning can make a big difference in your performance. 31:36 Evolution of Sports Science How have advancements in sports science reshaped triathlon training? 35:20 Simon Ward's Podcast An introduction to Simon's podcast and what you can expect to learn from it. 41:40 The Often Overlooked Areas for Athletes To Improve Simple, neglected aspects that can make a world of difference. 44:39 Importance of Individuality In Training Plans Why cookie-cutter training plans don't work for everyone. And who they're right for. 46:05 Open Mindedness The value of being open to new techniques and approaches. 48:35 BOOK RECOMMENDATIONS Simon's top book picks for athletes and trainers. 50:53 Simon's Mottos for Life and Training Key phrases and mottos that have shaped Simon's perspective on training. 55:07 Where to Find More of Simon Ward Where you can follow and learn more from Simon. https://simonward.podbean.com/ Additional Resources: This podcast and more can be found on the Pendola Project Youtube channel. Subscribe for more detailed videos on Run Form and training: Pendola Project YouTube Take advantage of our totally free Movement Improvement Assessment: Assessment Ask us anything on the new Any Question app: Any Question Please share the Podcast with your friends: Run Form Podcast And please leave us a review wherever you listen to your podcasts. Thanks for listening!

In today's episode, we tackle your most pressing questions about our online course, RUNFORM. Whether you're curious about the course structure, wondering about plyometrics, or have questions about time commitments, we've got you covered. Skip the banter and jump right into the conversation at minute 5:30. Find our 12-week course, RUNFORM, here when you're ready. Episode Highlights: Do I Need To Take 12 Weeks to Do RUNFORM? ◦ Addressing the typical time commitment and flexibility. ◦ How to adapt the course to your schedule. What Happens If I Miss A Day? ◦ The impact of missing a day and how to catch up. ◦ Understanding the course's built-in flexibility. Myelinization and Why Repetition and Frequency Are Key ◦ The science of myelinization and its role in skill acquisition. ◦ Why consistent practice is essential in RUNFORM. How Is the Course Structured? ◦ An overview of RUNFORM’s layout and weekly modules. ◦ What to expect as you progress through the course. Who Is RUNFORM For? ◦ Target audience and suitability for different levels of runners. ◦ How we've adapted RUNFORM for various training goals. Questions About Plyometrics ◦ Addressing common queries about the role of plyometrics in the course. ◦ How plyometrics can benefit your running form. Why Is There Not a Video of How You Should Run? ◦ Explaining the decision not to include a "one-size-fits-all" video. ◦ The importance of individuality in running form. Whether you're contemplating signing up for RUNFORM or are already enrolled and have questions, this episode is a must-listen for anyone serious about improving their running form. This podcast and more can be found on the Pendola Project Youtube channel. You can subscribe there for more detailed videos on Run Form and training. Also, take advantage of our totally free Movement Improvement Assessment where you can get your own Personal Protocol for your running here: Ask us anything on the new Any Question app  Please share the Podcast with your friends if you learned anything today: And please leave us a review wherever you listen to your podcasts. Thanks for listening!

In today's episode, we delve into the holistic approach of running training, focusing on form, balance, and peripheral training, including the newer concept of leg spring stiffness. This episode covers how to improve efficiency, increase consistency, avoid injury, and enhance longevity in running. Skip the banter and jump right into the conversation at minute 5:30 Episode Highlights: Importance of Proper Run Form◦ What is run form, and why is it crucial in running? ◦ The connection between form and efficiency. Training the Peripherals ◦ How to align the body's support systems with engine capabilities. ◦ Achieving a balanced and effective running experience. The Concept of Leg Spring Stiffness ◦ Introduction to leg spring stiffness and its role in modern running. ◦ Practical ways to integrate it into your training regimen. Avoiding Overtraining and Injury ◦ Recognizing overtraining symptoms and preventing them. ◦ Importance of understanding your body's limits and gradual progression. Training Volume Considerations ◦ How to avoid committing to high volume training too early. ◦ Balancing performance with longevity. Whether you're just starting your running journey or you're an experienced marathoner looking for ways to fine-tune your performance, this episode offers insights that can take your running to the next level. If you're interested in enrolling in RunFORM for access to all of these movements, you can do so here: https://www.pendolaproject.com/offers/NsNFzL5h/checkout Bobby McGee, your host, is one of the world’s greatest running coaches and has been coaching endurance athletes for 32 years. He is a 5 time Olympic coach, and has been involved in some form with 9 Olympic medalists. He says, there are three very important aspects of endurance training; Firstly, address your running mechanics. Teach yourself to run effectively and to avoid injuries in order to run at your optimum level. Secondly, look at how you train. What is it about your training that’s holding you back? Is there a way that you can train better? Lastly, address the mental blocks that hold you back. How can you unleash the power of your mind to get you to race effectively? Matt Pendola has decades of experience helping runners build strength and get ahead of their injury cycles. He’s worked with some of the world’s greatest elite athletes including Olympic and World Champion medalists Kevin McDowell and Ben Kanute, to name a few. He also has a handful of impressive personal achievements as an athlete, including winning the Elite Spartan World Championships Masters Division (2015) & qualifying for Duathlon World Championships 3 times. These two world class coaches come together in today's episode to help you run better, run longer, and run injury free. This podcast and more can be found on the Pendola Project Youtube channel. You can subscribe there for more detailed videos on Run Form and training. https://www.youtube.com/@PendolaTraining Also, take advantage of our totally free Movement Improvement Assessment where you can get your own Personal Protocol for your running here: https://www.pendolaproject.com/#section-1612224878497 Ask us anything on the new Any Question app: https://link.anyquestion.com/pendolaproject Please share the Podcast with your friends if you learned anything today: https://www.pendolaproject.com/podcasts/runform And please leave us a review wherever you listen to your podcasts. Thanks for listening!

In today’s episode, we delve into the crucial yet often overlooked aspect of running mechanics known as ground contact time (GCT). Explore how this component of running can greatly influence performance, efficiency, and injury prevention. Skip the banter and jump right into the conversation at minute 5:15.  Episode Highlights: Understanding Ground Contact Time What is GCT, and why is it essential in running? What does GCT indicate about runners of different levels Measurement Techniques Exploring Stryd Power meters to measure GCT. How both professional and amateur runners can use this data. GCT and Performance Insights into how GCT impacts speed and efficiency. Connections between stride length, cadence, and GCT. Injury Prevention How focusing on GCT can help avoid running-related injuries. Training Techniques Practical advice on training to enhance GCT. The right way to go about decreasing GCT See the drill Matt mentions at the youtube video here https://youtu.be/hOt3z_I5pRA?t=1076 Whether you're a beginner looking to establish solid fundamentals or an experienced athlete aiming for peak performance, this episode is a must-listen for all running enthusiasts. If you're interested in enrolling in RunFORM for access to all of these movements, you can do so here: https://www.pendolaproject.com/offers/NsNFzL5h/checkout This episode is part of the introduction to run form series which moves up the chain sharing what optimal mechanics look like for each part of the body when running. Bobby McGee, your host, is one of the world’s greatest running coaches and has been coaching endurance athletes for 32 years. He is a 5 time Olympic coach, and has been involved in some form with 9 Olympic medalists. He says, there are three very important aspects of endurance training; Firstly, address your running mechanics. Teach yourself to run effectively and to avoid injuries in order to run at your optimum level. Secondly, look at how you train. What is it about your training that’s holding you back? Is there a way that you can train better? Lastly, address the mental blocks that hold you back. How can you unleash the power of your mind to get you to race effectively? Matt Pendola has decades of experience helping runners build strength and get ahead of their injury cycles. He’s worked with some of the world’s greatest elite athletes including Olympic and World Champion medalists Kevin McDowell and Ben Kanute, to name a few. He also has a handful of impressive personal achievements as an athlete, including winning the Elite Spartan World Championships Masters Division (2015) & qualifying for Duathlon World Championships 3 times. These two world class coaches come together in today's episode to help you run better, run longer, and run injury free. This podcast and more can be found on the Pendola Project Youtube channel. You can subscribe there for more detailed videos on Run Form and training. https://www.youtube.com/@PendolaTraining Also, take advantage of our totally free Movement Improvement Assessment where you can get your own Personal Protocol for your running here: https://www.pendolaproject.com/#section-1612224878497 Ask us anything on the new Any Question app: https://link.anyquestion.com/pendolaproject Please share the Podcast with your friends if you learned anything today: https://www.pendolaproject.com/podcasts/runform And please leave us a review wherever you listen to your podcasts. Thanks for listening!

In this episode of RunFORM, join our coaches, Bobby McGee and Matt Pendola, and their guest, Dave Schmitz, as they discuss the immense benefits of training with bands for runners and triathletes. This training method is great for athletes of all levels and even the general population just looking to improve mobility and longevity. It’s also a great replacement to lifting weights, which may come as a surprise. Whether you're a beginner looking to establish solid fundamentals or an experienced athlete aiming for peak performance, this episode is a must-listen for anyone interested in moving better. If you're interested in enrolling in RunFORM for access to all of these movements, you can do so here: https://www.pendolaproject.com/offers/NsNFzL5h/checkout Show notes: Dave describes himself as an Orthopedic Physical Therapist who discovered a way for people to train their body the way it was designed to work. Resistance Band Training (RBT) can assist and resist the force drivers of functional movement, Momentum, Gravity, Ground Contact Forces, and can do this for anybody, anytime, anywhere. This makes RBT the most effective and sustainable fitness tool. The obvious benefits: Portable - Light Weight Train Anytime - Anywhere simulating Any Human Movement Adaptable to any fitness level (Rehab, General Joe, High Performance Athletes) No gym required during travel Creates instant solution to staying consistent The Hidden Benefits: 1 - Variable Ascending Resistance (Free Weights are a Constant Resistance) allows bands to assist or resist gravity accelerate or decelerate momentum increase or soften ground contact forces maximizes long lever arm stabilization adapts to anyone and helps anyone, including injured, regain higher levels of movement performance Truly train deceleration control which is #1 cause of injury train power by changing rep speed build greater long lever arm peripheral joint stability which dramatically reduces joint injury potential 2 - RBT is not gravity dependent which: Allows you to create multiple resistance vectors, specifically horizontal resistance which allows you to train shear forces #1 force that leads to joint arthritic changes, ligament injury, low back injury and rotator cuff trauma Allows you un-load against gravity with attached band training which reduces gravity and its impact on joint surfaces Allows you to resistance train locomotion movements which is the blueprint on how the body was designed Why Flat Band? Most Durable Most versatile (trains all aspects of human performance and fitness) Adheres to the body Low maintenance Low cost Molded vs Layered Bands Molded Bands - Liquid latex poured into a mold Pros: Typically less expensive Can purchase in multiple colors Can find anywhere Good for very low resistance - rehab movements Cheap to manufacture using various qualities of latex Layered Bands: Multiple Layers bonded together to form a band Pros Safer Stronger Durable (Average training life - 4 to 6 years) Far less durable More likely to tear or break Tension inconsistency with end range stoppage Not designed for high intensity strength training or performance training Consistent and smooth tension development Designed for high intensity training if desired Cons The Quantum "Layered" Band Difference 1- Uses Latex Bonding which increases band durability by 300x and eliminates band layers splitting 2- Includes a latex weld to eliminate top layer peeling 3- Creates a soft feel and consistent tension development 4 -Package without shipping powder which is irritable to eyes 5- Packaged with central band to eliminate crease defects and premature breakage Like all RBT Packages - The Gym in A Bag is backed up with proven virtual coaching and client support. Bands are not like a dumbbell which essentially has one setup option. Band training requires learning how to apply and use correctly to maximize results and band longevity. This is the real magic behind The Gym in A Bag. Find Dave at these links:  https://resistancebandtraining.com mailto:dave@resistancebandtraining.com https://www.youtube.com/user/BandTrainingWorkouts https://www.instagram.com/thebandgym/ And, if you’re interested in trying band training, you can find the Gym In A Bag mentioned here: https://www.pendolaproject.com/offers/LMWFhzwt/checkout   This podcast and more can be found on the Pendola Project Youtube channel. You can subscribe there for more detailed videos on Run Form and training. https://www.youtube.com/@PendolaTraining Also, take advantage of our totally free Movement Improvement Assessment where you can get your own Personal Protocol for your running here: https://www.pendolaproject.com/#section-1612224878497 Ask us anything on the new Any Question app: https://link.anyquestion.com/pendolaproject Please share the Podcast with your friends if you learned anything today: https://www.pendolaproject.com/podcasts/runform And please leave us a review wherever you listen to your podcasts. Thanks for listening!