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Adversity & unexpected events break many runners: not you
 Dealing with adversity Let’s talk about adversity, how you react to adversities and unexpected events, and how to thrive we they arrive. How about a quick [...]
December Challenge: 12-WOD Salute 2017–> are you IN?
12-WOD Salute to 2017 My December Challenge for you is a celebration of our year of monthly challenges and your efforts to do one, many, or all of them. [...]
November Challenge: SIT-UPS–> are you IN?
20 Days of Sit-ups Our penultimate challenge for 2017 brings us back to our core with a month of sit-ups! There are three levels to choose from. Select the [...]
Squat Challenge
October Challenge: SQUATS–> are you IN?
The lowdown on climbing this month’s Squat Ladder The 10th Monthly Challenge of 2017 is a Squat Ladder. The aim is to work through the highest level [...]
September Challenge: UPSIDE DOWN –> are you IN?
Getting upside down & seeing a fresh perspective The 9th Monthly Challenge of 2017 is to get UPSIDE DOWN for a cumulative total of 15 minutes for the [...]
Yoga Challenge August 2017
August Challenge: Yoga –> are you IN?
August Motivation for the Mind! The August Challenge works from the outside inward using the practice of Yoga. This month’s challenge is suitable for [...]
sick on race day
Sick before the race? How to save your big day
Arrival of the Gremlin: Sick! Are you kidding me? Your big day is tomorrow. It’s race time! Months and months of training are behind you. [...]
July Challenge: Triple Adventure –> are you IN?
July Motivation for Adventure! The July Challenge is all about spice — adding some cayenne pepper to your daily living! After 6 months of monthly [...]
Embrace Support for Career Change
How to Humbly Embrace Support in a Career Change
Making the career change leap In 2010, I made a major career change, a huge shift to a full-time pursuit of doing what I truly love for a living. My first [...]
June Challenge: Flutter Kicks–> are you IN?
June Motivation! The June Challenge is 1,000 FLUTTER KICKS. There are two objectives in this challenge: 1) complete 1,000 Flutter Kicks and 2) complete the [...]
The Muse Mind Hack for Positive Distraction
How to Get Positively Distracted with The Muse Mind Hack
Find your distraction when you need it I’m excited to teach you how to use a visualized Muse character as a mind hack. I use this tool whenever I [...]
The Guide Mind Hack for Focus
How to Get Focused with The Guide Mind Hack
Find your focus when you need it I’m excited to teach you how to use a visualized Guide character as a mind hack. I use this tool whenever I need to [...]
May Challenge: Burpees–> are you IN?
May Motivation! The May Challenge is BURPEES. There are two objectives in this challenge: 1) complete the burpee ladder and 2) complete the volunteer [...]
FSR Bouncer
How to send in the Bouncer as a mind hack
Dealing with the worst of uninvited guests: your Inner Critic I’m excited to teach you how to use a visualized Bouncer character as a mind hack. [...]
April Challenge: Push-ups –> are you IN?
April Motivation! The April Challenge is PUSH-UPS. There are two objectives in this challenge: 1) break through the target threshold and 2) be consistent: [...]
March Challenge: Squat Hold –> DOWN for it?
March Motivation! The March Challenge is super simple: hold a squat for a cumulative total of 30 minutes throughout the entire month. On the days you do [...]
Overcome Getting Bored in Running
Bored in your running? 9 ways to get inspired
When you’re bored and stagnating in your running For runners who are always stimulated and excited about running–every single day, this [...]
Coach Jeff Grant Running Motivation
Running Sucks? Here are 3 ways to overcome
For those times when running sucks, but you want to overcome the suck I love to run, but sometimes it sucks and I hate it. Usually, the suck is merely a [...]
Jeff Grant on a Long Run
Energize: 9 Ways to Inspire Your Long Runs
It’s tough to stay energized during long runs, especially when alone. What do I do for inspiration? Over the years, I’ve experimented with many [...]
How to think like a coach: race season planning
How do you plan a race season to perform at your peak, have fun and avoid burning out or overtraining? In 20+ years of endurance sports, spanning [...]
February Challenge: Thrusters + Growth –> Are you IN?
February Motivation! The February Thruster Challenge is BACK for a five-year anniversary edition. It’s a month of thrusters, in a very doable [...]
Airport Yoga: Mastering Travel Day Stress
Own your travel day stress or it will own you I’ve practiced airport yoga on travel days for the last 15 years and it has made a remarkable and [...]
Career Change: Lessons Learned and How to Avoid the Overload Trap
Making the career change leap In 2010, I made a major career change, a huge shift to a full-time pursuit of doing what I truly love for a living. My first [...]
Efficient Running Tips: Relax to go hard in intense workouts!
The counterintuitive approach of relaxing your way through intense, hard efforts Sometimes you’ve got to relax to go hard, especially during intense [...]

Cadence Drills

Using the proper cadence, or the tempo of the feet being pulled off the ground, is a key component of efficient running. The Pose Method®, Chi Running® and other schools of thought in the efficient running movement all call for a minimum cadence of around 180 beats per minute (or 90 L + R cycles).

In this video, I explain the concept and demonstrate drills to help you develop the feel and correct tempo. If you focus on the pull instead of the landing, it reinforces the correct pulling perception required in efficient running and taught in the Pose Method®. Note: 180 bpm is the minimum. Faster is ok and is a product of your angle of fall.

These drills require a metronome, which you can find easily as a free smartphone app.

Want to dive deeper into efficient running studies? Check out my book and book a session with your local Pose Method® Coach.

Mind Training Tips

To run safely and injury-free, it is hugely important to learn to organize your body properly. The next level is to learn to organize your mind. Most noteworthy, this means developing awareness skills, recognizing the times when your Inner Critic is trying to own you, and leveraging your Inner Coach’s voice in a supportive role, just like your favorite coach is running beside you. I teach these tools and much more in my book.

Efficient Running Tips

I wish you the best on your journey to improve your running!

— Coach Jeff

Jeff Grant is the author of Flow State Runner: Activate a Powerful Inner Coach’s Voice. Based in Switzerland, Jeff is a coach and writer who specializes in mental coaching, peak performance, and transformation. Jeff’s popular weekly newsletter is a digest containing inspirational and instructional resources, including his latest content. See recent issues and subscribe for free here. Refer to Jeff’s bio and press kit for more information, and please check out Jeff’s Coach & Author page on Facebook.

 

 

 

 

 

 

Jeff Grant is the author of "Flow State Runner: Activate a Powerful Inner Coach’s Voice". Based in Switzerland, Jeff is a coach and writer who specializes in mental coaching, peak performance, and transformation. Jeff’s popular weekly newsletter is a digest containing inspirational and instructional resources, including his latest content. See recent issues and subscribe for free here. Refer to Jeff’s bio and press kit for more information, and please check out Jeff’s Coach & Author page on Facebook.
Efficient Running Tips: Cadence Drills
Jeff Grant Coaching Running Technique
Efficient running: Top Tips to try today
Learning efficient running from the best I’ve received over 100K Youtube views across these efficient running tips videos and some great feedback [...]

Learning to Fall or Lean Correctly

An important aspect in common with The Pose Method®, Chi Running® and other schools of thought in the efficient running movement is that we want to work in harmony with gravity, to enable a fall forwards as opposed to a push-off, front leg extension and braking heel-strike landing.

How hard can it be to fall, right? While this seems like an easy answer, it’s actually quite easy to set yourself up for an inefficient fall. The most common problem is leaning from your head. That is, driving the head and sometimes chest forwards, at the expense of the rest of your body position.

In this video, I explain the concept and demonstrate drills to help you develop the feel and correct leaning or falling position.

Want to dive deeper into efficient running studies? Visit my summary article, check out my book, or book a course with your local Pose Method Coach. Don’t forget to sign-up for my free newsletter and receive an article highlighting the top errors to avoid when transitioning your running technique, as well as a few sample chapters from my books.

Tip: Don’t transition too quickly to a minimalist shoe if you’ve been running in thick heel shoes. Take your time and work your way down.

Mind Training Tips for Efficient Running

To run safely and injury-free, it is hugely important to learn to organize your body properly. The next level is to learn to organize your mind. Most noteworthy, this means developing awareness skills, recognizing the times when your Inner Critic is trying to own you, and leveraging your Inner Coach’s voice in a supportive role, just like your favorite coach is running beside you. I teach these tools and much more in my book.

Coach Jeff Grant in Running Technique article on Falling

I wish you the best on your journey to improve your running!

— Coach Jeff

Jeff Grant is the author of Flow State Runner: Activate a Powerful Inner Coach’s Voice. Based in Switzerland, Jeff is a coach and writer who specializes in mental coaching, peak performance, and transformation. Jeff’s popular weekly newsletter is a digest containing inspirational and instructional resources, including his latest content. See recent issues and subscribe for free here. Refer to Jeff’s bio and press kit for more information, and please check out Jeff’s Coach & Author page on Facebook.

 

Jeff Grant is the author of "Flow State Runner: Activate a Powerful Inner Coach’s Voice". Based in Switzerland, Jeff is a coach and writer who specializes in mental coaching, peak performance, and transformation. Jeff’s popular weekly newsletter is a digest containing inspirational and instructional resources, including his latest content. See recent issues and subscribe for free here. Refer to Jeff’s bio and press kit for more information, and please check out Jeff’s Coach & Author page on Facebook.
Efficient Running Tips: How to Fall (or Lean) from the Hips

Learning to Land Correctly: Foot Position

On the Toes? Forefoot? Midfoot? Heel then toe? Toe then heel? Toe only? How am I supposed to land??? What is the best landing position for the foot in efficient running?

The “how” in that inevitable contact of the foot with the ground is a key component of efficient running.The Pose Method®, Chi Running® and other schools of thought in the efficient running movement use varying descriptions of a non-heel first landing. What’s important is that a heel first landing equals shock + friction and a braking action. Let’s take the brakes off and get you to an efficient landing position.

In this video, I explain the concept and demonstrate drills to help you develop the feel and desired landing position.

Mind Training Tips for Efficient Running

To run safely and injury-free, it is hugely important to learn to organize your body properly. The next level is to learn to organize your mind. Most noteworthy, this means developing awareness skills, recognizing the times when your Inner Critic is trying to own you, and leveraging your Inner Coach’s voice in a supportive role, just like your favorite coach is running beside you. I teach these tools and much more in my book.

Coach Jeff Grant in Running Technique article on Foot Landing Position

I wish you the best on your journey to improve your running!

— Coach Jeff

Jeff Grant is the author of Flow State Runner: Activate a Powerful Inner Coach’s Voice. Based in Switzerland, Jeff is a coach and writer who specializes in mental coaching, peak performance, and transformation. Jeff’s popular weekly newsletter is a digest containing inspirational and instructional resources, including his latest content. See recent issues and subscribe for free here. Refer to Jeff’s bio and press kit for more information, and please check out Jeff’s Coach & Author page on Facebook.

Jeff Grant is the author of "Flow State Runner: Activate a Powerful Inner Coach’s Voice". Based in Switzerland, Jeff is a coach and writer who specializes in mental coaching, peak performance, and transformation. Jeff’s popular weekly newsletter is a digest containing inspirational and instructional resources, including his latest content. See recent issues and subscribe for free here. Refer to Jeff’s bio and press kit for more information, and please check out Jeff’s Coach & Author page on Facebook.
Efficient Running Tips: Foot Landing Position

Earning your comeback means getting out there for the training sessions you don’t feel like doing, when you feel slow and heavy doing them! Remember, it’s the hard days that count, not the easy days. Get out there and train!

I filmed this short motivational message moments after finishing my first track workout in a LONG time and in the early days of my comeback to ultra running after an 8-year pause from competition.

Embracing the suck

I’m out here on this beautiful Swiss day in January doing some comeback training.

How does comeback training feel? It sucks! My ego is taking a bruising.

I’m out doing 800 meter repeats today and my times are a minute slower than they were eight years ago in the peak of my marathon training.

It’s about today, not race day

My first marathon in eight years is in three months, but I know if I’m not out training today, doing what I’m supposed to be doing today, I’m going to blow that day in three months. I’ve got my first big ultra marathon in six months. I know it’s not about what happens on the race day, but about what you do out on days like THIS, especially when you feel heavy and you feel slow, and you look at your watch and you see the numbers and it tells you that you’re heavy and you’re slow. But I know if I put the work in now, I’m not going to be as heavy when race day gets here.

I’m not going to be a slow.

I’m going to get that Fitness back.

You’ve got to keep that thought in your mind.

You can’t dwell on how bad the ego feels feels when you’re trying to rebuild yourself, restart your fitness and get back to where you were before your peak or get to a new peak altogether.

Smile at adversity

I had to smile when I saw that the weather kind of sucked today. I thought, it is a perfect day to get out to the track and do some training, to get in the pain dojo, to feel a little bit of hurt. And it’s done now and there’s more snow coming in now I can just run for fun — it doesn’t have to hurt so much!

If you’re chasing down your own comeback, just MOVE.

Get out there and do the training sessions!

Especially do the training sessions that you don’t want to do — the ones that are putting you out of your comfort zone — the ones that are maybe reminding you

that you’re not where you used to be with your fitness. And just remember–those are the ones where you are earning that next level.

It’s not the easy days, it’s the hard days that matter the most.

Now get out there and train!

— Jeff

 

p.s. In Chapter 13 of Flow State Runner, I cover Racing and explain a menu to consider when planning your race calendar and subsequent priorities. This menu includes the categories of Moonshot, Everest, Apprentice, and Walk-in-the-Park. My comeback this year is with an Everest race, the mountainous Eiger Ultra Trail in the Swiss Alps. (101KM and 6700 meters of elevation).

Jeff Grant is the author of "Flow State Runner: Activate a Powerful Inner Coach’s Voice". Based in Switzerland, Jeff is a coach and writer who specializes in mental coaching, peak performance, and transformation. Jeff’s popular weekly newsletter is a digest containing inspirational and instructional resources, including his latest content. See recent issues and subscribe for free here. Refer to Jeff’s bio and press kit for more information, and please check out Jeff’s Coach & Author page on Facebook.
Making a comeback? It must be earned.
Gratitude Quick Practice: Write an Acknowledgements List
Reflecting on the support we receive One of the most profound moments of 2016 for me was writing the Acknowledgements section of my book. This one exercise [...]