Hips and Ankle Alignment

Eliminate Heel Striking

Shakira was right - hips don’t lie. I don’t know if she’s a runner or not, but your hips really are telling a good story if you’re willing to listen.

When you run, it’s ideal to have your kinetic chain (ankles, knees, hips, and shoulders) all “speaking” to each other.

What does that mean? Well, for starters, it’s the connection between the foot planting and the placement of your hips. When they are aligned (hips over top of a planted foot), you probably are coming in contact with the ground with your forefoot first.

If this is the case, you’re probably spending less time on the ground, you are using gravity to help pull you (hello using less energy!), and your hamstrings get involved to pull your heel up instead of your hip flexors.

Here’s this week’s blog post covering all the details about heel striking and forefoot landing.

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Friday’s Action Plan:

Film yourself running from the side at roughly 5k race pace. See where your hips are when your foot comes in contact with the ground. What hits the ground first? Where are your hips when your foot hits the ground?

Have questions? Reply to this email!

Big Events Coming Up:

USATF Club XC Nationals 2019 at Lehigh University

Footlocker Cross Country Nationals (Saturday, Dec 14th)

What’s Got My Attention:

Article: 20 things you know when you’re dating a runner

Popular Articles on the Blog this Week:

Core Exercises for Distance Runners

Marathon Running Quotes

Keys to a Successful Long Run

Quote of the Day:

"You don't have to go fast; you just have to go."

List of the Week:

Connect with me:

I’m on Instagram

I’m on Facebook

I’m on Twitter

Here’s my blog

Thanks for following along on the journey! Have something you’d like to add? Have suggestions or comments? Email me: TrainwithMarc@gmail.com

If this resonates with you, I would love it if you could share it.

Share TrainwithMarc


Marc is a middle school teacher and coach but also works with distance runners online. I help distance runners around the globe by providing support, writing customized training plans and designing workouts to help them reach their racing goals. I write for my blog every Wednesday morning and newsletter every Friday morning.

Training & Recovering

When to start training and how to best recover

Hello, hello. If you were looking for last week’s newsletter, I’m sad to say that it just didn’t happen. I felt real guilt for about 2 hours - should I cram it in and do it? And I ultimately decided that my sanity and Thanksgiving day was a tiny bit worth not stressing over. So alas, my streak was broken, but now I’m back!

Two weeks ago, I wrote about the best time to start training for a race. My personal opinion on the topic is this: there is no perfect time to start training. I strongly suggest that if you’re going into uncharted territory (ie: never having run a marathon before) that you get in shape before you start training for the race.

You can read that post here.


This week, I looked at my new favorite toy - the Sonic X Percussion - and how much I LOVE using it. It’s light, powerful, quiet and a real joy to use on sore/tight muscles. My favorite spot is definitely my calves, followed closely by my glutes.

You can read that post here. If you think you might be interested in getting your own Massage Gun, use my Amazon link. *Just know that this is an affiliate link and I receive a commission if you purchase something with the link.

Friday’s Action Plan:

Spend time creating a calendar with all your important races on it. Give yourself enough time to properly prepare for the race.

What’s Got My Attention:

Article: 7 Ways to Infuse Fun into Fitness

Video: This Brooklyn Criminalist Qualified for The Olympic Marathon Trials 

Popular Articles on the Blog this Week:

Why All Runners Should Keep a Training Log

Strength Training and Base Miles

Safely Running in the Dark

Quote of the Day:

“Forget all the reasons why it won't work and believe the one reason why it will.”

List of the Week:

Connect with me:

I’m on Instagram

I’m on Facebook

I’m on Twitter

Here’s my blog

Thanks for following along on the journey! Have something you’d like to add? Have suggestions or comments? Email me: TrainwithMarc@gmail.com

If this resonates with you, I would love it if you could share it.


Marc is a middle school teacher and coach but also works with distance runners online. I help distance runners around the globe by providing support, writing customized training plans and designing workouts to help them reach their racing goals. I write for my blog every Wednesday morning and newsletter every Friday morning.

💰Frugality for the Win

How saving money frees you to do what you like

This week’s blog post on how to be a runner and frugal at the same time was a post I’ve been meaning to write for some time.

People often say that running is a cheap sport, and it is for the most part.

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But it’s also not cheap at all!

New shoes every 3-4 months. The latest reflective, moisture-wicking gear. Race entry fees…

By the time you even get to the start line, you’ve spent lots and lots of money. And if you’ve done it right, you can do it while also saving some cash-money along the way. Enough dough that you can splurge for that running coach you’ve always been eyeing up - I see you!

Here’s what I’d do to save money - head to the Haddonfield Running Co and pick up last year’s version of the shoe you love. While you’re at it and since it’s on sale, pick up two pairs. Your shoes will last longer + you’re buying something you KNOW you’re going to use but at a discount.

You’re probably going to sign up for the race at some point, so do it early. The earlier you do it, the cheaper the race is. Look for promo codes online or become an ambassador writer/contributor with BibRave.

Now that you’ve started on the saving game, step up your game. TrainwithMarc offers $50 or a free month of training when you refer someone to train with me. After you’ve saved on shoes and races, you’ll now have the capital to get a coach to help you reach your true potential!

Friday’s Action Plan:

Find a deal/promo code on something you KNOW you’re going to buy and buy it at a discounted price.

Action plan 2: get a runner to sign up for a plan and I’ll gift you a free month of coaching or $50 cash (or Venmo).

Big Events Coming Up:

NCAA XC (Saturday)

NJ XC Meet of Champions (Saturday)

Philadelphia Half (Saturday) and Full Marathon (Sunday)

What’s Got My Attention:

Article: Your Guide to the Philadelphia Marathon Weekend Road Closures

Podcast: Running with a Donkey

Share TrainwithMarc

Popular Articles on the Blog this Week:

Marathon Running Quotes

Running Tips for Older Adults

6 Simple Strategies to Improve your Running in 10 Minutes or Less

Quote of the Day:

“Don’t buy things you don’t need to impress people you don’t like.”

List of the Week:

Connect with me:

I’m on Instagram

I’m on Facebook

I’m on Twitter

Here’s my blog

Thanks for following along on the journey! Have something you’d like to add? Have suggestions or comments? Email me: TrainwithMarc@gmail.com

If this resonates with you, I would love it if you could share it.

Share


Marc is a middle school teacher and coach but also works with distance runners online. I help distance runners around the globe by providing support, writing customized training plans and designing workouts to help them reach their racing goals. I write for my blog every Wednesday morning and newsletter every Friday morning.

Let's Band Together

The top exercises that use a resistance band

Have you ever used a theraband before? Let me tell you a little bit about them - because I think they are just awesome!

7 inches of elastic band - looking a lot like a big colored rubberband… They come in different colors and different strengths.

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Pick a color you can control and get ready for a solid workout! From working on muscle activation to post-run strength training, a band is hands-down a good investment.

**This newsletter contains Amazon affiliate links. As an affiliate, I earn a commission on qualifying purchases.**

Thinking you want therabands already? Use my link to Amazon to get yours.


One of the exercises I wrote about, and you can find the post here, is glute activation. Since working with Dr. Shane McCann, I’ve been a fanatic about getting stronger glutes. You’ll want to read the entire post because I really went deep into the exact drills/exercises I do that has made a tremendous impact on my running.

Friday’s Action Plan:

Big Events Coming Up:

NJ XC State Championships

Philly Half (Saturday) and Full (Sunday)

What’s Got My Attention:

Article: Inside the Toxic Culture of the Nike Oregon Project 'Cult'

Video: Running Warm Up from Well + Good

Popular Articles on the Blog this Week:

Running Tips for Older Adults

7 Keys to Enjoying Distance Running

Core Exercises for Distance Runners

Quote of the Day:

“Surround yourself with people who believe in you and what you to excel at whatever it is you’re doing.” - Drew Hunter

List of the Week:

Connect with me:

I’m on Instagram

I’m on Facebook

I’m on Twitter

Here’s my blog

Thanks for following along on the journey! Have something you’d like to add? Have suggestions or comments? Email me: TrainwithMarc@gmail.com

If this resonates with you, I would love it if you could share it.

Share


Marc is a middle school teacher and coach but also works with distance runners online. I help distance runners around the globe by providing support, writing customized training plans and designing workouts to help them reach their racing goals. I write for my blog every Wednesday morning and newsletter every Friday morning.

Dare to Dream

Late to running, but never slowing down now!

Sometimes as a coach, you get lucky and a runner comes into your life that really changes your outlook on running. That’s what recently has happened to me. Bob reached out to me looking to run some serious races - Chicago, Marine Corps, Philly, plus a handful of all-day ultra marathons.

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Not in a few (separate) years, but in one Fall. I thought to myself that he was a little overly ambitious, but decided I could help him even though I didn’t totally agree with his lofty race schedule.

Bob not only has run 2 marathons and a few ultras already (more still to come), he’s shown me that we can handle a lot more when we’re running for other people. Bob is a proud member of “I Run For…” and Ainsley’s Angels - both organizations are huge in helping those who are less fortunate than most of us.

For the full article, you’ll want to read Bob’s amazing story about finding running later in life.

Friday’s Action Plan:

Find someone who you can run for; a club, a group, an individual. When times get tough, you can lean on their inspiration to get you through.

Big Events Coming Up:

NJ High School Cross Country Sectionals

NCAA XC Regionals

Philly Marathon

What’s Got My Attention:

Article: I was the fastest girl in America, Until I joined Nike

Video: Marathon Champion Answers Running Questions From Twitter

**This newsletter contains Amazon affiliate links. As an affiliate, I earn a commission on qualifying purchases.**

Book: The Rise of Ultra Runners - Adharanand Finn

Popular Articles on the Blog this Week:

Running Tips for Older Adults

Improving Running Form

Perks of a Marathon Runner

Quote of the Day:

“Nothing can stop the man with the right mental attitude from achieving his goal; nothing on earth can help the man with the wrong mental attitude.” – Thomas Jefferson

Connect with me:

I’m on Instagram

I’m on Facebook

I’m on Twitter

Here’s my blog

Thanks for following along on the journey! Have something you’d like to add? Have suggestions or comments? Email me: TrainwithMarc@gmail.com

If this resonates with you, I would love it if you could share it.

Share TrainwithMarc


Marc is a middle school teacher and coach but also works with distance runners online. I help distance runners around the globe by providing support, writing customized training plans and designing workouts to help them reach their racing goals. I write for my blog every Wednesday morning and newsletter every Friday morning. 

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