Health & Performance

Relying on external validation will hurt you in the long run. Study: - 10yr study on 10 000 cadets - Those w strong intrinsic motivation beat both those with extrinsic motivation OR a combo! Motivation fuelled PURELY by intrinsic values is your best chance at success.

Can a runner train their gut to handle more carbs? Study: - 2 wks of acclimating to: carb gels, food OR a placebo - Both the gel & food groups showed a 60% ↓ stomach issues To increase your odds of optimal fuelling on race day, strategically use that same fuel in training

It's a New Year..which means new running goals! Before you complicate things, master these first: ✅Run more mileage (week after week in a sustainable way) ✅Run most of it slow (60-90s/K slower than HMP) ✅Run fast 1-2/week (but way less important than running more for MOST)

Some athletes burn out because they push too hard...others because they're bored! Nobody likes failing, but constantly playing it safe can be just as draining. The best athletes are masters of inventing and chasing new and exciting goals that are realistic at the same time.

Good coaches value producing fast times and deliver on that goal. Great coaches value producing healthier and happier athletes..who also happen to be faster than ever.

Beauty day at the @RunWaterloo Grandway 5K with the @Health_Perform and @Delanghe_Chiro squad!

Want to improve your ability to chase long-term goals? Focus less on pushing hard & more on FEELING like doing more. The best pursue goals for long periods of time because it aligns with a deeper personal meaning that excites them-not because they're great at forcing things!

Tendon pathology almost always is associated with atrophy of musculature around the impacted joint & down the kinetic chain. Speed up your recovery by addressing not just the muscles that control the impacted joint, but also strengthening the muscles downstream of the injury!

If you lost weight with fasting, it's because you created a negative energy balance (burned more calories than you were consuming), not because you altered your physiology.

Need time away from running? Keep doing something! Study: - 4 wk ↓ in run volume by 66% - Total runs/week ↓ 50% - V02max- no change - 5K time 1.2% slower Not only is something better than nothing, but something can be just as good as everything for a short-moderate period.

Can a runner train their gut to handle more carbs? Study: - 2 weeks of acclimating to: carb gels, food OR a placebo - Both the gel & food groups showed a 60% ↓ stomach issues To increase your odds of optimal fuelling on race day, strategically use that same fuel in training!

Sleep deprivation might be why you're overeating. Study: - Subjects were shown pictures of food post-sleep debt v. normal sleep. - Sleep deprivation: ↑ activity in reward system of the brain without any blood sugar changes. To help control cravings, aim for 7-8 hours/night!

If you're running a lot (let's say over 120K/week), hitting your 2+ quality sessions/week, it's almost impossible to run too slow on your easy days.

Run your easy days easy. Why? ✅It allows for more total weekly volume with a ↓ risk of injury. Volume= aerobic gains. ✅It increases the odds of having fresh legs for your crucial quality sessions. How slow? Listen to feel, but 60-90s/K slower than HMP is a good start!

Relying on external validation will hurt you in the long run. Study: - 10yr study on 10 000 cadets - Those with strong intrinsic motivation beat both those with extrinsic motivation OR a combination. Motivation fuelled purely by intrinsic values is your best chance at success.

Some of the fastest runners I know feel slow. Some give themselves a little too much leeway, missing out on the benefits of pursuing more. The best have perfected the balance of feeling good about how far they have come, while being excited about how far they can still go.

Beauty day at the @RunWaterloo #ReFridgee8er! Michael was @Health_Perform’s top finisher in about 26-flat, good for 3rd OA. Congrats to all who got it done! #kwawesome

I coach more athletes who need to be dialled back than pushed. Once a baseline level of drive and grit is present, it’s unbelievably common for it to be harder to rest than to train more. Good runners know how to push, but the best have the discipline to strategically recover.

Athletes with identities wrapped up in how they do in sport show less resilience. See yourself as a fast runner? Your identity crumbles when injured, leading to a longer recovery. Just somebody who loves challenges? Your identity is stable when injured & you bounce back faser!

Shoulder pain: Should I get an MRI? '21 Study: - 130 subjects w detailed shoulder pain profiles Post-MRI: -No link between the number of tendons impacted OR the severity of tears with how the patients felt. MRIs aren't useless, but your major focus should be on function!