Special DVD Giveaway: Active Isolated Flexibility for Runners

by Jason Fitzgerald

Are you looking for a new way to stay healthy and run more consistently?

Well, I’ve got something you’re going to love.

Today Jay Johnson is going to highlight active isolated flexibility and give away two free DVD’s to one lucky reader.

Jay is a Running Times and Nike contributor who has coached three US champions over the years. He also produces the Building a Better Runner and Wharton Exercises DVD’s at RunningDVDs.com.

Check out the trailer for what he has for you:

Take it away Jay!

Active Isolated Flexibility: Stretching in the 21st Century

Want to run faster? Active Isolated Flexibility can help you.

If someone asked me how to run faster, of course I’d say “develop the aerobic metabolism” and “run a weekly long run.”

But I’d also say “include Active Isolated Flexibility every day.” I learned about Active Isolated Flexibility (AIF) from Phil Wharton, who has worked with recreational runners and Olympic Medalists like Shalane Flanagan, Bernard Lagat, and Mo Farah.

AIF is pretty simple. Because all muscles work in pairs the best way to lengthen a tight muscle is to contract the opposing muscle. So if you have tight hamstrings – and who doesn’t – then you would contract the quadriceps. This work is done in a dynamic fashion, with the majority of the exercises using a rope.

AIF is a form of dynamic flexibility – you’re working through your natural range of motion to relax and lengthen tight muscles. AIF is not static stretching. As this NY Times article points out: “We can now say for sure that static stretching alone is not recommended as an appropriate form of warm-up.”

Athletes who commit to AIF for a few weeks will feel like new runners – AIF corrects imbalances and asymmetries that afflict virtually all runners.

As you can see in the picture below, the rope is wrapped around the foot to help assist with the lengthening of the hamstring. In this picture Phil Wharton is not only contracting his quadriceps as he comes into position, but he’s also breathing out at the same time.

Active Isolated Flexibility

The breathing component is extremely helpful to help you focus on the flexibility work (and for me personally it’s easier to concentrate on breathing doing AIF than yoga). But while it all looks easy, you need someone to guide you. After spending hours and hours editing the video, I can tell you that having Phil talk you through the routines is extremely helpful when you’re learning.

AIF and Injury Treatment

I want to share three quick examples of world class athletes using AIF to come back from injury.

After Khalid Khannouchi was shut down with a hamstring injury for a year after setting the World Record in the marathon, he incorporated AIF and strengthening programs into his training and returned to break his own World Record.

Suffering from a pelvic stress fracture during the 2008 US Olympic Marathon Trials, Meb Keflezighi (2004 Olympic Silver Medalist) focused on the basic work in the Flexibility for Runners DVD and returned to win the New York City Marathon in 2009 and finish fourth in the 2012 Olympics

When Moses Tanui, two-time Boston Marathon Champion, returned from a hip issue and ran the fastest marathon ever by a Kenyan at the time, the difference was the addition of the flexibility work in the Flexibility for Runners DVD.

Those are the famous runners who AIF has helped, but there are hundreds of runners who have benefited from it.

If you commit to the AIF work, then after a few weeks you can start the strengthening exercises in the Strengthening for Runners DVD (we’re giving away both DVD’s so you’ll have both).

What is unique about the Wharton Strengthening for Runners DVD is that the focus is on minor muscles that tend to be neglected by most strengthening programs. Both sets work together to provide the foundation of athleticism that helps keep you injury-free.

This type of ancillary work is a must for the runner who knows that staying injury-free leads to consistency – and knows that consistency leads to PRs.

The Giveaway Details!

Jay has graciously offered to give both copies of the Active Isolated Flexibility DVDs to the winner. You’ll get:Wharton Exercises

  • Wharton Exercises for Runners: Flexibility
  • Wharton Exercises for Runners: Strength

All of the videos were shot in HD and you can put them on your phone, tablet, or computer.

Here’s how to enter:

  1. Get on my email list here or in the box at the end of this article. Only email readers are eligible
  2. Answer this question in the comments: “How would your running change if you could stay injury-free?
  3. Leave your answer by Thursday, 4/18 at midnight
  4. I’ll randomly select the winner on Friday morning

Unfortunately, we can’t give away thousands of free DVDs (how cool would that be though?!) so we’re going to do the next best thing: after the contest, I’ll send you a 20% discount on anything at RunningDVDs.com.

You’ll be able to use the discount code for both the Building a Better Runner and the AIF DVDs. I’m so confident that these will help you prevent injuries and run more consistently that I want to make it as accessible as possible.

The code will be emailed to Strength Running subscribers so make sure you get on the list here or in the box below.

A big thank you to Jay Johnson for partnering with SR to make this giveaway possible!

Note: This giveaway is now over.

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Share
Will H

I would be a lot happier (and faster!) if I was injury free!

Jeroen Roodnat

“How would your running change if you could stay injury-free?“

Answer: Actually start doing exercises in stead of only reading about it!

Neil Parrington

It would mean everything. Exercise is not only the best medicine and anti-depressant, it is a liberation. If I could run everyday, I would be free. Someone once said the fitter you are the easier life is. Injuries stop us doing what we love and what we were designed to do (running). I think the world would be a happier and more peaceful place if everybody could run more. Personally, I desperately need to find a way to overcome my imbalances (the very things which running uniquely and brutally exposes). If I could do that I would :) more!

Juraj S.

I think that stretching and flexibility is the biggest issue for me and I could really use a reliable source of information about it. It would help me to become faster, to train ever harder and to enjoy the run for more than I do. (And especially than I did, last year was really bad considering number of my injuries)

Mike Baker

As I get older” staying injury free would allow me to run consistently. I wouldn’t miss extended days of running due to an injury.

Jill Frier

I would be able to run more miles consistently and wouldn’t have to keep taking small breaks to heal up. I would be able to get my BQ sooner as a result. And honestly, I would just be happier. Injured runners are grumpy…

Paul O.

I’ve managed to stay injury free for a while now by being very careful and aware of any painsy muscles give me. However, staying that way is still a challenge sometimes as I like to be training to the max my body can put out without injuty-. That line is very grey to me, so I feel anything that would help me stay injury free is an awesome boon that will keep me in line with my overall goal: I want to be a top finisher in Ironman Kona.

Robin Warnberg

I only began running at age 42, 4 years ago. Being able to stay injury-free would mean moving these limbs more consistently without having to take so much time to heal from lomg runs or hard workouts. Would benefit my entire life. I ran my first, very slow marathon this past January. Want to do many more, increase speed and maybe even go for a tri!

Valerie

I have had nerve damage in my right foot since MVA nearly killed me 20 years ago. The compensation that takes place throughout my leg can slow me down & causes pain during runs. To be injury free would allow me to go longer & faster and not waste mental energy on pain/fear of pain.

Kurt

This website is already doing a pretty good job of getting me running injury free. What I would like, is NEVER having to delay a workout because of foot pain or tight hamstrings. I feel that I am *almost* to the place where my running goals won’t be hindered.

Thanks for a great site, Jason.

Kate

Running injury free would allow me to build up my base and increasing my speed and endurance so that I could confidently register for a full marathon, knowing that I would cross the finish.

(I’m already on the email list.)

Ryan Wachter

If I were able to stay injury free during my complete training season I would be able to focus on my three life goals of running. Complete and Ironman, Qualify for Boston and run a 100 mile race.

Don Matteson

If I could stay injury free, I would certainly run more consistently! My two recurring injuries are a groin strain and a calf strain. The groin strain has become less of an issue since I’ve been working on changing my running form, but the calf strain is tough to shake without taking off extended periods of time. Right now, compression socks/sleeves are keeping me running.

Tony

Running injury free will not only allow me to stay healthy and finish races, but will be able to be a help to others as Jason has. Pay it forward…

Thank you Jason

April

I would be HAPPIER! There’s nothing worse than not being able to run when you really want to.

Jeff

Remaining injury free will make me a faster, stronger, happier road warrior as I still love to compete at the age of 56. What I learn that works for me I pass along to my family and friends who run so that they may be more successful themselves.

Mike May

At 55, the key I’ve discovered for consistent running is to remain “injury free”….Proper nutrition, adequate conditioning, and a logical mental focus have all helped as well. Thanks Jason for allowing me the possibility of winning the DVD’s!!

Chuck Swanson

My running would change greatly! Of I didn’t have to deal with injuries anymore I could up my mileage first. Then after getting that in place I could start to up my intensity. All this would make me a more efficient an better runner. I would be able to set PR times and accomplish all the things I would like to in my running. Thanks for all you do Jason and I love Jay’s stuff as well. The giveaway is great for us average joe runners an much appreciated. Keep up the great work.

Pia

If I could stay injury free, I’d finally get a chance to work on speed instead of recovery.

Robin

It seems like I have been recovering from injury as long as I have been running. If I could stay injury free then I could actually complete the goals that I set. I am so wary of further injury that I don’t push myself for fear of being sidelined completely.

PattiR

Being able to stay injury-free would completely change my running. I would feel free instead of constantly worrying about my knee…every little twinge makes me hesitate! I would LOVE to not always be thinking about it.

Chris

My running would improve because I would be able to continue building mileage and safely do speed work, allowing me to go beyond marathon distance to ultras, which I really want to do. I really like the strength running routines and prescriptions, I think this would be a GREAT adjunct!

Thanks for everything you help runners with!, Chris

Leanna

I am a new runner, still dealing with aches and pains as I try to learn proper form and increase my running base. I’d love to have my body feel strong and flexible so that I never skip a run due to pain!

Linda

Your info has already helped improve my running, I can just imagine how much better it could be with knowing how to run injury free!

Terri Tucker

If I didn’t need to worry about injury I would put in many more miles. Now I deal with lower leg and knee issues. I love to be out running. It calms me after a long day. I can loose myself in my run and let my mind wonder. I can also work through problems while out running because nothing else is on my mind. I always feel so much better after I’m done with my run.

Adam

Running injury free would allow me to train harder so I could reach my goals at a faster pace.

Susi Bisla

How would your running change if you could stay injury free?

I’d never have to stop! :)

Robert D. McKim Jr

Being able to run injury free would allow me to continue running and training with the intensity & endurance I’ve only dreamt of doing!

jan pieters

if i could run injury free I would try to increase my speed a bit more. at the moent I restrict my speed in order to avoid injuries and keep on running although a bit slower.

Shannon @ moveeatcreate.wordpress.com

I feel like I’m really starting to find myself as a runner. If I could remain injury free, I could definitely continue this journey and meet some of my running goals (first marathon coming up and then I’d like to smash some old PRs in shorter distances).

francis tedeschi

I would be able to run longer, harder, faster and train at a higher level without the fear of getting and or staying injured

Eric

I would enjoy long runs more if I could stay injury free.

William Kuester

“How would your running change if you could stay injury-free?“

My running would change because I would be able to log more quality miles than before.

Jonathan Lee

More consistent training, which would allow me to achieve the goals I have set

Terri

My running would change by letting me try new things and feel great about what my body can do, while being a healthy example to my 4 sons.

Trcia

If I remained injury free, I would be able to first build up a strong base, then continue on to speed and strength work so I could finally qualify for Boston! These breaks I am forced to take due to injury keep setting me back to the beginning.

Cyndi Cox

If I could stay injury free, I would add more running days to my week! It would make me very happy :)

Sherry

If I could stay injury free I would be more consistent with my training, which would hopefully result in better races.

Marie

If I could run injury free, I could run more often with higher intensity. I could achieve more of my goals. As an older runner (61) I don’t push myself to my full potential as I fear an injury that would sideline me for days, weeks, or even months…..been there, done that, don’t want to revisit.

AnnaMarie Mondro

Remaining injury-free would allow me continued longevity with this sport – hobby – PASSION! And that in of itself puts a BIG smile on my face :) – the idea that I will be running for many many years and still enjoying it as much as I do today. :) And of course with increased longevity comes increased possibilities for better endurance, more speed, higher intensity…! :)

james

It would make training much easier

Michael Wehrle

My goal is to “run forever”. Staying injury free is my number one prerequisite to helping me achieve that goal. All other running goals and achievements will follow, given time.

Martin Bermudez

“How would your running change if you could stay injury-free?“
If I was injury free my running would change because I will be able to run more often and with greater intensity hence increasing my overall fitness. I would crush all my previous PR’s because my body will be at peak performance.

Wilna Eybers

Hi Jason,
This is for the competition, my answer to the question is: when you stay injury free, it will lead to consistency, which will lead to PRs

Please let me win….I really can bennefit from this artical….please please please

Yours in Running….Wilna

Jack J.

I would be a faster runner and qualify for Boston!

Rick Berryman

If I could run injury free at 60, I think it would help my recovery and allow me to do longer runs more regularly. Obviously, that would help my overall running and fitness. I have struggled with ITB issues on those longer runs do I have been hesitant to go for distance.

Lisa Smith

Actually coming back from an injury right now and the last 2 months of not running have been excruciatingly difficult for me emotionally. I’ve spent the past 8 weeks strengthening my muscles in preparation, and I now realize how poorly I was treating my body before by only running. Strengthening and stretching correctly are the key! :-)

Allison

I know how you feel, Lisa. I have ITBS right now and might have to pull out of my very first half-marathon

Andrea

I’d hope that running injury free and having more flexibility would mean I might actually be able to improve as a runner! And enjoy running more :)

Luke Starkey

I would be able to run more often, without that nagging fear in the back of my head, wondering when the injury bug will bite. I will also be able to achieve more of my running goals.

Allison

Question: How would your running change if you could stay injury-free?

Answer: I would be able to reach the constant goals I set, in turn making me feel great about myself and my performance. Due to a case of ITBS, I may have to pull out of my very first half-marathon. I’ve been training religiously and it’s a bit depressing to think about the likely reality of indefinitely having to put off this goal I’ve been longing for (I know many can relate to this). I will work to become stronger, healthier and injury-free, so I won’t have to worry about this almost heartbreaking situation any longer.

Jodie

As I am a heavier, older, female runner, I am very conscious of injuries that can happen. And when they happen, they set back my goals sometimes for months. The last time I had a foot injury, I ended up not running for months and the injury came when I least expected it – running on beach sand (in my running shoes not barefoot). Running uninjured would be a blessing.

Michael

Get stronger, faster, and set more goals to reach.

LesserisMore

Consistency is the key to getting faster over time. Staying injury free would ensure a natural progression of getting faster.

Kim

“How would your running change if you could stay injury-free?“

I would be able to progress, getting faster, fitter and leaner, instead of having to constantly re-start from zero (or less). I have learned somewhat from my earlier mistakes, but it’s difficult balancing running, strengthening & flexibility with a time consuming, stressful job, house and family.

Hollie Arnold

I’ve been running for about four years and managed to avoid injury but now my goals are getting tougher and I feel I can only reach them if I step up my prevention and strenght.

Becky

“How would your running change if you could stay injury-free?“
I would be able to train for longer distance events and remain injury free, I seem to be okay with shorter distance stuff, injuries crop up when I attempt longer than 10 km races. Awesome giveaway!

Loretta

I’d be more consistent!

Andy Foose

If I were consistently injury free, I could do my runs and workouts without fear that I am creating a new injury by favoring whatever muscle/joint is ailing me.

Loreen Crockett

If I could stay injury free I would enjoy running even more than I already do, be more consistent (especially when not actively training for a race), and finally reach my BQ!

Warren Hostkoetter

I would be able to run again if I was injury free. Becoming injury free seems like a fantasy with little fairy princesses and dragons flying around. After a year + without running, it seems like I’ll never do it again. :P

ed

being injured the last several years has not only slowed me down, but made running less enjoyable. Watching all of my friends that I used to be on the same level with, blow by me is not fun. I love running, but dealing with injuries is not

Kay

My dominant leg wouldn’t dominate so much…..

Chad M

“How would your running change if you could stay injury-free?“

Answer: I know that if I were able to be injury free I would definitely be able to push harder longer. I would be able to train more and not worry about my ITB!

Anya

Being injury free would make it much easier to follow through with goals and have constant improvement. I feel like injuries set me back each time, sometimes even further than when I started training. In any case, running injury free would be an absolute bliss!!!

Dean Milinski

Without a doubt, I am in desperate need of solid flexibility training. I am currently restricted in my running goal (ultra-marathon) due to my never ending linear training. Although I do have weight resistance built into my training, I have been searching for a trustworthy flexability program.

Aaron Brown

I would be able to run more consistently if I am able to stay injury free.

Jennifer Smith

I could run faster and be more consistent.

Andy M.

Learning more about injury prevention and incorporating it into my regular routine will help to prolong my ability to run, race and exercise. Being able to do that will help to maintain my sanity from all the other stuggles of daily life!

Mary B

I would be a happier runner and would be able to meet the goals I set for myself.

Naveen

I’ve been running for two years now, and have had shin splints since the first month of starting running. Its pretty painful most times, and I yet haven’t found a way to do away with it. For two years, I’ve never been able to embark on a full training cycle, cause the shin splints get in the way. Normally I have to break for a day or two after 2 consecutive days of running. A couple times I had to rest for a few months or more. It’s severely slowed my progress. AIF seems interesting as a potential solution to my problem. I’m eager to try it out and really get progressing faster. I’m now a sub 20 5k runner, with high ambitions and targets. I don’t want to end up another injury-stricken promising runner.

Jess

Gosh, just that preview is awesome. I’ve been coping with injury on and off for nearly three years. During the periods when I’ve been able to run, I’ve managed to break my 5K PR twice — with only 10-15 miles a week (because that was all I could handle). I’m dying to know what I’m actually capable of if I could stay unbroken long enough to put in serious miles and speedwork!

L Ray

The world would be a better place because I would be a happier person.

Sara

I would be able to keep running a consistent part of my lifestyle rather than those terrible on and off spurts where I injure myself so I can’t do ANYTHING! :P

ew

I’d be RUNNING! I’m actually injured right now. Boo.

Shelly L

If I could stay injury free, I would complete an entire training cycle as planned and maybe qualify for Boston!

Kate McIntosh

“Injury free”
Like everybody else being injury free would allow me to train more consistently. It seems like every time I start feeling good and my running starts to feel good something goes wrong.

Nicole

I have struggled with nagging back issues over the past 1 1/2 years. Just when I seem to be healed, another back injury occurs… I would be a much happier :) person overall if I could live without injuries because RUNNING is my sanity and has helped me over the years get through many difficult/growing/challenging times in my life! I would also be able to accomplish more of my running goals that are on my “bucket list” and I would be able to inspire many others to do the same along the way!

Tammie Warner

As someone who is later in life but a new runner, remaining injury free is a necessity to continuing my improvement. Since I found Jason’s site and am using his half marathon plan, I have found the strength and conditioning to be invaluable to staying injury free. I currently use many of Jason and Coach Jay Johnson’s conditioning drills and routines and have had several other runners comment on my speed and form improvements. It works!

Doug

If I was injury-free I would enjoy long trail runs on the weekend, double workouts during the week, and complete a 100 mile run.

Yuri Artibise

Staying injury free would enable me to train more consistently and confidently allowing me to run longer AND stronger!

Steve

Running and staying injury free would allow me to focus more on my actual run, instead of how I’m running and am I running in such a way where I am actually doing more harm than good. It’s such a great exercise but with constant IT band issues, hip issues etc., I find I am more focused on my injuries and hurts vs my long and short term goals whether it’s a half or full marathon, or just enjoying the stress relief of running!

Trent

“How would your running change if you could stay injury-free?“
I would be able to run farther more often at a better pace.

Dawn

My half marathon time would improve considerably if I could stay injury free!

triman140.6

I like to run free
‘Cause it lets me be me

I like to run fast
‘Cause its really a blast

I like to run far
‘Cause I hate my car

But Injury Free is what I like best
‘Cause it makes my competition get really stressed!!!

Brian

If I could run injury-free I never would have found this website and I would have already run my first marathon. Turning 40 and having lingering runner’s knee pains made me break down everything I do with respect to running, starting with core strengthening. Hopefully with the help of strength running, I will stay injury free and conquer my first marathon.

Traci

Injury free for me means a long life of happily running. I’m horribly inflexible and I think these DVDs would help me learn the right way to stretch so that I don’t begin the injury cycle.

Carol

If I was injury free my runs could be longer and I’d enjoy them more not worrying about getting/being hurt.

Kathy

I started running at 55, 3 years ago. I would like to beat a record for being the oldest person racing but I have injured myself several times. My daughter started running and she is recovering from injuries right now. We both want to run faster and farther, instead of spending time recovering from injuries.

Joe

I would run constantly!!! Many days would be doubles, and I’d run distances as long as I felt like running!

Alyssa

I’d definitely get faster but more importantly I wouldn’t be that annoying injured runner.

Alan

I would finally be able to reach my time and distance goals instead of just keep having to stop as soon as I try and push the pace or distance!

Kara

My running would improve, if I would be able to remain free of injuries, because I would be able to maintain fitness and push for new goals. Right now I feel like every time I reach a certain level and begin to consider pushing forward, an injury comes along and knocks me back.

Stu

“How would your running change if you could stay injury-free?“
The past couple of years have been riddled with injury. I had to take last year completely off to permit my achilles to heal.

If I stayed injury-free, the following benefits would accrue:
1. I would not have to withdraw from the races entered
2. I could run my races instead of reading about someone else running with my (former) bib
3. With consistent, uninterrupted training, I would get stronger, run further, enjoy myself on the roads or trails more and be with my friends instead of watching them do what I love to do!

Thanks for the chance Jason. Hope you are safe in Boston today.

Craig

I would have more time to actually run, and especially to cross train. As it is, a good chunk of the time I set aside to exercise is spent stretching and working out problem muscles with the foam roller, just so I can survive another week of running injury free. Life is always a work in progress though!

kevin

Being injury-free would give me a chance to run the scenic ultras here in the NW.

Pat

My running would improve greatly because I wouldn’t have to be taking down time to recover from injuries. I would improve my speed and my endurance. And I could stop what seems like the perpetual “starting over” routine. I would see real progress and might actually come close to realizing my potential.

Lisa

Consistency is key to progress. Less injuries=more consistency!

Eric

I would feel like I could compete in any race no matter the distance

Paul

I would be able to run more!

Joy

I’ve been on and off running for the last year and a half because of injuries. Just when I think I’m better, something flares up and I have to stop running again.

So if I could run injury free I could train strongly to try and meet my running goals.

Thanks for the chance to win!

Cabe

If I could stay injury free, I would run more fearlessly, especially speed and interval work. This would make me faster and make running more enjoyable.

Hubert

I would do more races.

Alicia @ Alicia Runs

I would run more and further distances. That would be great!!

Jon

Having started my second “life” as a runner, now much older, I find it difficult to increase my flexibility to ward off injuries and increase performance. This is the key to greater consistency and enjoyable running.

Niki Harris

If I could run injury free, I could constantly progress, rather than digress and be forced to start over. Moreover, I could skip the weeks and month of being depressed about missing out on all the fun group runs and races and being stuck inside. I have a lot running friends, and I hate missing out on the fun when I am sidelined. While I always come back stronger and smarter after an injury, I would love to see the results on long-term, uninterrupted training! I have done some active isolated stretching with a therapist in the past and really think the science behind it makes so much sense.

Namita Patel

I would love to be injury-free so that I could discipline myself to a no-excuses training regimen that would allow me to run my best. No injuries = no excuses = meeting or exceeding my potential = making my dreams a reality.
(Jason I’m already on the email list so I didn’t sign up again.)
I’d love to win those DVDs!

Angela

My running cycles wouldn’t constantly be interrupted by injury!

Darren Croton

I’m currently injury free and intend to stay that way! So always looking to refine my training with new ways to bullet proof my body.

Jan

I have finally found the love of running, but have moved a little too quick and currently have a minor hip injury. Learn the art of running injury free would give me the confidence to take the next step in my running journey to and ensure that it is an enjoyable, injury free and long journey.

Meredith

If I could run injury free, I would be able to approach my training without fear. No more taking unplanned rest days because I’m afraid that a twinge in my foot is the start of something bad.

Reid

I’d be able to start running again and reach my goals.

Chris

Being injury free would mean that the only things holding me back would be my genetics and my willpower. And I’d be able to sleep better.

Kim

Being able to run injury free would allow me to focus on running faster and longer and avoid the frustration of nagging injuries that derail my efforts!

Sally

I stretch regularly, and I know it helps, but I have had my share of injuries and If AIF can help reduce that, then that would be great!. Nothing worse than getting injured and not being able to exercise.

Rob

Hi, being injury free would allow me to really concentrate on and complete my training regimen uninterupted. That then would enable me to reach my goal of finishing a triathlon at age 62. Thanks

Jake

How would my running change if I could stay injury-free?

Running is my life. I have my career, my relationships, and my hobbies, all of which bring me great joy, but I’ve found my success in all of those fields is directly affected by and related to how seriously I’m running at the time–the more I run, the better I feel, and the better I feel, the better I am at life. It’s true!

Through my own proven model of “everything being connected” (a healthy exercise and training regiment, tailored diet to your nutritional needs, proper strengthening and injury-prevention routines, as well as adequate rest) I continually inspire my friends, family members, and colleagues to lead a better, healthier, productive, and happier life by making small changes to their diet, sleep, training, and running habits. If I were able to continue to run injury-free (i.e. more), I would be able to better help and inspire those around me, which not only makes me happy, but inspires and fuels me to become an even better runner.

(I just found your blog 2 months ago. I had signed up for my third marathon, Chicago, and ended up training a little too hard for the first month of base training and my ITBS, which I had developed a slight case of during training for Austin 2012, began to return. I decided to play it safe and -begrudgingly- took some time off. I found your blog shortly thereafter–what a breath of fresh air and an inspiration! Not only did it educate me (I read almost every article) on how to be a *much* more informed (and smarter) runner, it inspired me and kept me focused so that even though I was taking time off, I could use that time effectively and efficiently to strengthen my weaker areas so that, upon my return, I would not only be rested, but a far stronger, more capable, better, and, most importantly, healthier runner than I was when I began my hiatus.

Armed with this knowledge, incorporating your hip strengthening exercises along with the exercises mentioned in the Stanford paper (“Hip Abductor Weakness in Distance Runners with Iliotibial Band Syndrome”), I’m about to return to running next week and have you to thank for a big part of that. Keep up the great work!

Brandon

Being injury free would allow me to become the runner I know I can be instead of having to start over every year or two when injuries put me on the sidelines for weeks.

Jeff

Being injury free would allow me to train for longer distances without fear of injuring something.

Noreen

I would be able to run more.

Jonathan Freeman

It would allow me to be more consistent and and have more fun.

Jane

To be injury free & more flexible for me would mean more consistency in my runs, enabling me to progress and reach long term goals & mean improvement in my health and general well being!

gd

I would have to live another summer like last year when I couldn’t run due to an injury. This is something I never want to go thru again. And I would get faster…

Raquel

Ive been struggling with ITBS and have found your rehab video to be the most helpful that is out there. If I could stay injury free, that would mean that I could work on my speed for a potential BQ :)

Mike

It would mean solid, consistent running, instead of the 6-month/year long sprints of training before getting sidelined.

fimmx

If I could stay injury free, my running would be much more carefree and I would be a much happier runner! I would run every morning, I would run every evening, I would go explore the trails in this beautiful San Francisco Bay Area, I would be able to actually run as much as I think about running. Oh, if only…

Sherry

How would my running change if I stayed injury free?
It would be more consistent because I wouldn’t have to keep slacking off’ while my injuries heal. It would give me the opportunity to continue to get better, faster, stronger… gee I feel like I’m saying the starting of the Six Million dollar man show words… can you see Lee Majors running as they are talking about rebuilding him… LOL. But seriously, besides my own improvement, I would incorporate the people around me to also learn and grow. I would hope that each person live who I touched would also gain some knowledge by what I learned…

Eric

Have not been able to run since IMFL, have had chronic inflammation. If I could run injury free it would bring great joy to my family.

Adam

I would run more consistently and improve my times!

Lisa

Being a newbie to running, I’m finding staying injury-free is the key to maintaining a good training schedule. If injured, one will have a much harder time to work on form, speed and cardio-base. It would be harder to test oneself with races and try new distances. Stresses would build and life would not be as enjoyable. Being flexilbe and strong would help prevent injuries and make one a stronger runner. Thank you for this opportunity!

Renee

I’d run even longer! :)

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