Coach Dex Hybrid Fitness, Newport News, VA Videos
Videos by Coach Dex Hybrid Fitness in Newport News. Fitness and running coach helping you to build a body that can say "Yes!" to adventure!
Your only actionable element in running…
Pulling!!!
Pull, pull, pull!
Let’s go! 🤘
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It’s that easy y’all! I could talk all day about the science behind good running, but in practice, it is this simple! Fall forward and pull your feet off of the ground to change support. That’s running! Give it a shot. Stand up and do these steps right now! You can learn more in the running course linked in my bio! Tell me how it feels in the comments!
You don’t lean forward for speed. When you lean you maintain balance and can lean back. In running you are literally free falling forward, like you just tripped over a root until you you change support legs and land on the other foot. The more you can allow yourself to free fall before pulling your foot from the ground to change support legs, the faster you’ll go! I address this because I often hear from and witness runners who are trying to lean forward actually bending at the waist, which destroys their stride. Learn more by clicking the link in my bio! Stay tall and FALL! 🖖
Running isn’t all cardio and toughness. Dedicate some time to working on your running skill and improve without beating your body up! This is the way! ✊
The cool down. Everyone’s favorite part of the workout… To skip! 😭 If you’re skipping your cool down because you’re too tired, you may need to check the intensity of your workouts, or make sure your not just being a lazy lil b. If you’re skipping because you feel like there is no benefit, you’re wrong! Besides the benefits of having your body gradually return to baseline, this is an opportunity to work on your technique! I know you’re tired, but that doesn’t give you a pass to start running poorly. You no longer have to focus on maintaining effort, so shift your focus solely to your form. Can you still prevent yourself from bending at the waist? Can you still provide a timely pull and quick cadence? Because now that’s your only job. On a a personal note, I like to take that time to reflect on the workout and how it felt. If it was a tough one I might give myself a “you really just did that!” and store that feeling for a time when I need to remember what I’m capable of. Y’all running your cool down? Or nah??
If you want to reconnect to natural running and strengthen your feet and legs to run in your barefoot shoes, like these @vivobarefoot Geo Racers, it’s all about your springs. Hopping drills like these will condition your springs and develop your perception on what allowing a natural forefoot landing feels like. There is no springiness coming from your heels! Check out the link in my bio for the VivoHealth running course with @vivobarefoot , which includes a gait analysis! Get after it! 🦶
We know that there is no minimum speed that you have to be running in order to maintain 180bmp, because you can do it at 0mph! Only 1 thing determines your speed, and it’s not cadence, or arm swing, or how hard you “push off”. Your fall angle determine your speed. You can move your legs at 1000spm, and you won’t move until you start falling, and you still won’t be moving fast if that angle is low. 🤯 At faster speeds your cadence may increase without effort, but your cadence isn’t generating that speed, it’s just working to keep up with your fall so that you don’t land on your face! You have to be more efficient to run faster, but that doesn’t mean that you shouldn’t work to be more economical at slower paces. Pro tip: KEEP GOOD POSTURE! If you’re bending at the waist you’re going to overstride. Also, pull your foot off of the ground at 180. If you’re trying to put your foot down at 180, you’re going to overstride. Overstriding will make trying to hold 180 EXHAUSTING! Leave your questions in the comments, and get after it! 👊
The lower your cadence, the more time you’re spending on the ground working to support your bodyweight,l and being pinned to the spot where your foot is on the ground. Try out these exercises to improve your Pull to get your cadence up. Get after it! 🤘 #myvivos #vivobarefoot
Our muscles don’t move us through space. Gravity moves us as we fall and our muscles work to support our body weight and change support legs. You move faster by allowing yourself to fall more before changing support. Allowing the acceleration of gravity (9.8 m/s2) to propel you forward as you rotate around your support foot. 0° and you’re not moving anywhere. 21.4° and you’re could be running with Usain Bolt! Learn to feel the fall, and then harness it! Get after it! 🤘 #myvivos #vivobarefoot
Orange Everest, my favorite signature workout, will be my last class coaching at OTF. Here’s a throwback to celebrate my time with y’all and to help you take down the mountain. Take down ORANGE EVEREST! 🍊🏔 If you want to get as far as possible on this mountain, you’re going to need 3 things: 1 - economical movement. 2 - a good pacing strategy. 3 - mental bracing for the pain! Especially on incline, you want a quick cadence. This helps keep your feet under your body and maximizes muscle elasticity in your feet and calves. That means it takes less effort to get up the hill! Driving your arms in a tight quick swing will unweigh your body and help you to also keep a quick pull. Don’t push. A steady effort is almost always your best endurance strategy. For this challenge that means setting your effort early with the best speed that you can hold for 23 minutes. As the incline comes up and your effort increases, start to lower your speed to control your effort level. On the way back down you can start pushing the pace and effort as the incline comes down and the finish line approaches. Don’t go into this thinking that it’ll be easier than last time, or that it won’t hurt as bad. That is going in soft, and it’s not going to help your performance. Brace yourself for the pain that you know is coming. If you’re pushing for your best, it’s going to hurt just as bad as last time! Maybe more! But it will pass. The pain of enduring, or the pain of regret? In the end, PR or not, you rock for even taking on the challenge. 🤘 Get after it! 👊
Come learn how you can improve your running form, this Saturday 12/10 @757.roc ! We’ll discuss theory, do drills, and capture multiple video analysis. Running is a skill! And you can improve that skill 👌 Hit me with your questions! Get after it! 🤘