TN50#163_The Ten Essential Elements of Healthy Running, Plus One_6 April_2024

Hi Team,

The wind is blowing hard here in Colorado, as in, pick up trampolines and launch them out of your yard hard!  The 20+ MPH wind, with 50 MPH gusts makes running REALLY fast – sometimes; and REALLY slow – sometimes.  This morning as the blowing dirt and debris was peppering my legs and swirling up under my glasses all I could do was smile and remind myself, “Selection is an ongoing process.”

Happy Monday and welcome to The Next 50 #163. I like to think of personal performance in 3 components: physical, mental and emotional.  My frameworks focus on 4 Buckets: Eat, Sleep, Move and Think.  This blog is my sandbox for sharing information that you might find useful for your personal performance.

Today I want to share Appendix V: The Ten Essential Elements of Healthy Running, from one of my favorite books on the subject, Run For Your Life, by Mark Cucuzzella, M.D.  I’ll abbreviate some so if you want it word for word, check out the book.

Imagine moving pain-free for a lifetime.  It’s easy if you try.

  1. Preassess yourself

If you have cardiac risk, a medical condition, are taking medications, or are injured, speak to a health professional you trust.

  1. Follow the general principles of natural and healthy running

Train the endurance engine, have fun, move your whole body, sprint a little, progress gradually, go with minimal footwear, eat real food.  Set the intention of doing this – often – for the rest of your life!

  1. Give yourself positive affirmations

Activate the power of the mind through repetition of positive statements.  (For me this is usually, Selection is an ongoing process.  Alex)

  1. Warm up

Give yourself ten minutes to warm up, at an easy, comfortable pace.  Become springy and bouncy and loose.  Listen to your body.

  1. Keep the movement going

Develop your personal daily mobility routine and keep doing it.  (Like my CBY, coffee’s brewing yoga! Alex)

  1. Prevent injury

Be aware of a tendency to build endurance prior to gaining structural strength in muscles, ligaments, bones and tendons.  (This one is huge! Alex)

  1. Recover

Balancing stress and allowing time for recovery is essential.

  1. Monitor the signs of improving fitness and health

How are you feeling and what do the simple measurements say?  Is your blood pressure, vigor and waistline improving?  If yes, you are on the right track.

  1. You can’t outrun a bad diet

Avoid eating crap.  Junk food and excess sugar will sabotage every effort to become and remain healthy and stay young.

  1. Set a goal

Where are you now?  Where do you want to be.  (You all know that a goal without a plan is almost useless – IMO!  Alex)

  1. Prioritize good sleep (My add! Alex)

I have to add this one thing to the list, nailing the other 10 and letting this one slide is like pissing in the wind!

One of the things I like about this list is you can apply most of the items to almost any aspect of your life (with slight modifications) and you’ll be on pretty solid ground.

Who do you know that could use this information?  I bet you can think of a couple of folks before you click the next email, so please share the post with your team and anyone who might find it useful and let me know what you think!

Have a good one, Alex

PS. Questions on your personal performance? Let me know at:

PPS.  If you’re new to First Principles Performance Coaching, here’s a one stop shop for my stuff.