Running Rewired_ Reinvent Your Run for Stability, Strength, and Speed

scar tissue, 22 shins alignment, 111, 114, 115 stress fractures, 29, 31 shock absorption, 29, 31, 54 Shopping Cart, 166 shoulder blades, 41, 42, 46, 47, 48 shoulder mobility, 40 Single-Leg Deadlift with Dowel, 102 Single-Leg Focus, 198–201 Single-Leg Shoulder Press, 83 Sling Abductor, 96 Sling Adductor, 97 Sling Back Lunge, 107 Sling Circuit, 183–185 Sling Pistol Squat, 108 Sling Push-Ups, 139 Sling Row, 57, 136 speed and cadence, 33 and muscular endurance, 118 sacrificing economy for, 119 spinal cord, 12 spine neutral position, 54 opening, 43–44 rotational control, 41 tightness in, 41 vertebrae, 41 spine twist exercises Ball Bridge Twist, 65 Butt Scoots, 67 Hang Spine Twist, 71 Long Arm Band Squat, 70 Medball Twist, 64 Super Swiss Side Plank, 68 Swiss Ball Tuck Twist, 66 Thread the Needle Plank, 69 Twisted Warrior, 63 Split Box Jump, 149 Split Squat, 133 spring mechanics, 120 sprinting, 29, 168 squat jumps, 146, 147 squats and alignment, 111 basic variations, 134–135 Chair of Death Squat, 100 form, 123–124 Kettlebell Squat, 132

and load, 117 Long Arm Band Squat, 70 muscle compensation, 10 Sling Pistol Squat, 108 Split Squat, 133 stability, 7 core, 38–39 joint balance, 24, 25 lack of, 31 and movement safety, 23 static versus dynamic, 24–25 Stair Bounds, 168 Standing Hip Circles, 74–75 stiffness. See joints; tightness strength training muscles in isolation, 16, 40 myths about, 125–126 and running economy, 118 for system intelligence, 15 strength workouts, 159, 191 Compound A, 211–215 Compound B, 216–220 Horizontal Force, 202–205 Performance Prep, 192–197 Single-Leg Focus, 198–201 Vertical Force, 206–210 stress fractures, 29, 31 stresses, 27, 35. See also loads stress-per-stride, 29, 30, 32 stretching calf stretch, 17, 18–19, 53 fascial restrictions, 22 hip flexors, 50 for mobility, 18 of pec minor, 45 timing of, 21 tissue lengthening, 21 warm-up, 19 stride. See also overstriding distance per stride, 121 optimal, 10 quality of, 5 stress-per-stride, 29, 30, 32 Suitcase Carry, 141 Super Swiss Side Plank, 68 suspension trainers, 57 Swiss Ball Tuck Twist, 66 Swiss Curls, 103 symmetry, 27, 31, 33 system intelligence, 15, 16, 123

T tailbone, 49, 55–56 tempo work, 161 tendons, 25, 28, 29 TheraBands. See resistance band exercises Thread the Needle Plank, 69 tightness and alignment, 110, 111 ankle, 11, 51 hips, 10–11, 90 muscles, 20, 110 shoulders, 41 in spine, 41 Tippy Twist, 84–85 tissues lengthening, 21 mobilizing, 21–23 Travolta Peanuts, 44 trochanter, 112 Twisted Warrior, 63 U unloading, 41, 101 upper body posture, 32, 41 V vertebra, 41 Vertical Force workout, 206–210 vertical lift exercises Kettlebell Squat, 132 Split Squat, 133 Squat, 134–135 vertical load, 3 volume, 5 voluntary movement, 12 VO2max, 161 W

Waiter Carry, 140 warm-ups, 17, 18, 19 weight lifting. See strength training workouts. See Running Rewired Workouts Y yoga, 18, 111

About the Author Jay Dicharry is one of America’s leading physical therapists and a board- certified Sports Clinical Specialist. He is known for his expertise in diagnosing and rebuilding injured endurance athletes at his REP Lab in Bend, Oregon. Having first made his reputation as an expert in biomechanical analysis as Director of the University of Virginia’s SPEED Clinic, Jay blended the fields of clinical practice and engineering in an innovative way to better understand and eliminate the causes of overuse injuries in endurance athletes. His unique approach works outside of the traditional model of therapy to correct imbalances before they affect performance and crack the code on athlete performance. He brings this expertise to numerous footwear companies as a consultant on product development. Dicharry is the author of Anatomy for Runners and a regular contributor to numerous magazines and professional journals. He has been interviewed or featured in The New York Times, WIRED, ESPN, Outside, The Atlantic, Runner’s World, Competitor, Running Times, Men’s Health, Men’s Fitness, Shape, Military Times, Reader’s Digest, and others. He is the cofounder and

codirector of the University of Virginia Running Medicine Conference and he teaches industry professionals across the US in an effort to improve the standard of care for today’s athletes and patients. Dicharry is a certified coach through USA Track and Field and USA Cycling. He has coached professional and amateur athletes, ranging from local standouts to national medalists. He has also worked closely with the US Air Force and USA Track and Field. Dicharry’s own athletic pursuits have led him to compete nationally in swimming, triathlon, cycling, and running. In his free time, he enjoys exploring the outdoors on foot, wheels, surfboard, and skis, savoring the days until his kids are faster than he is.