Josh Anderson

Wait…what? 300 🤯

Thank you! Honestly, thank you for finding me and choosing to stick around.

There is so much misinformation in our lives and too many opinions that are not backed up by science and studies.

I will always strive to bring you the most current evidenced based information I can!

Thank you again.

Coach Josh

“Easy” Pace needs some PR.

The term “Easy” pace refers to a pace and speed that is typically 1-2 min slower than your race pace.

It’s the pace that SHOULD make up most of your miles in training.

But does it?

Most of my clients love the concept of “easy” pace but hate the term.

It’s honestly never sat well with me either. Your working and building and thinking of telling your friends you just had a great “easy” run makes their eyes roll.

It’s because of this I began using the term “foundation” pace. It better reflects the concept and theory, while also not down playing the effort.

“Foundation” pace should make up the bulk of your training and your spicy speed/strength runs make up a smaller but very important part.

What do you think of my rebranding of Easy” pace to “foundation” pace?

Let me know in the comments below!

Lift Heavy, Run Happy

Coach J

“Easy” Pace needs some PR.

The term “Easy” pace refers to a pace and speed that is typically 1-2 min slower than your race pace.

It’s the pace that SHOULD make up most of your miles in training.

But does it?

Most of my clients love the concept of “easy” pace but hate the term.

It’s honestly never sat well with me either. Your working and building and thinking of telling your friends you just had a great “easy” run makes their eyes roll.

It’s because of this I began using the term “foundation” pace. It better reflects the concept and theory, while also not down playing the effort.

“Foundation” pace should make up the bulk of your training and your spicy speed/strength runs make up a smaller but very important part.

What do you think of my rebranding of Easy” pace to “foundation” pace?

Let me know in the comments below!

Lift Heavy, Run Happy

Coach J

Happy Mothers Day to all of the mommas! 👶🐶🐱🌱

You truly make the world go round while doing 50 things at once.

Always take time for you becasue if you always give, you’ve nothing left.

Maybe that’s a run, maybe that’s sitting and reading.

You are loved, you are appreciated and I am in awe of you all!

Much love,
Coach J

Have you ever felt bad because you walked on a run? 🚶😩

Don’t! Literally every runner you have ever seen walks sometimes! Your idol? They walk sometimes!

That ultramarathoner you think is super human, totally walks.

Early in my running career I felt to be a runner you couldn’t walk. That every run had to be an ass kicker and I never allowed myself to walk.

You know what happened? A metric s**t ton of injures and burn out. That’s what happened.

I remember watching a documentary, Running the Sahara, and I saw these amazing runners, walking off and on. It was a turning point for me. I realized that walking during a run is normal and needed.

What we call “running” is too narrow a definition. In reality we are all traversing a given distance. By any means necessary.

Realize walking is part of progression, not regression.

Walk when you need, run when you can and crush your goals!

Lift Heavy and Run Happy

Coach Josh

Have you ever felt bad because you walked on a run? 🚶😩

Don’t! Literally every runner you have ever seen walks sometimes! Your idol? They walk sometimes!

That ultramarathoner you think is super human, totally walks.

Early in my running career I felt to be a runner you couldn’t walk. That every run had to be an ass kicker and I never allowed myself to walk.

You know what happened? A metric s**t ton of injures and burn out. That’s what happened.

I remember watching a documentary, Running the Sahara, and I saw these amazing runners, walking off and on. It was a turning point for me. I realized that walking during a run is normal and needed.

What we call “running” is too narrow a definition. In reality we are all traversing a given distance. By any means necessary.

Realize walking is part of progression, not regression.

Walk when you need, run when you can and crush your goals!

Lift Heavy and Run Happy

Coach Josh

Messages and breakthroughs like this give me life!

This was a message from a client who just finished her first 5 mile run!

When we started she was on a walk run program starting at 30 second running phase.

Over the months we have built up with focus and control. Allowing rest days and reset weeks. Her big goal of finishing her first 12k next month is in view and I’m beyond stoked to see her crush it!

Helping guide people to run pain free, happy and exceed their goals is always my goal.

Lift heavy and run happy

Coach Josh

New runners are 2x as likely to have an injury 😳🤯

This isn’t to scare you but educate you. New runners often fall into the trap of doing too much. Too fast. Too often!

One of my favorite quotes about running is 75% of runners. Run at 75% effort. 75% of the time and statistics show about 75% of runners will sustain an. Injury at some point in their life!

So if you’re a new runner, take it easy and take it slow. Don’t worry about speed for at least two months and even after two months keep most of your runs at an easy pace.

This is why I started my run coaching company. To help avoid injury as much as humanly possible and take people from “I’m not a runner” to “I am running” safely and get you running happy!

If you’re just picking up running or getting back to it ask me any questions so I can help!

Run Happy!

Thank YOU! 🤙🏼

To everyone of the over 200 people who have chosen to follow my page.

It means the world to me. I started this page becasue im passionate about helping people run healthy and happy. To help break out dated myths and beliefs and to back my bulls**t with up to date research trends and studies.

It’s been an amazing two months and I can’t wait to keep sharing with you!

Again, THANK YOU!

If there are any topics you want to learn about leave a comment below or message me!

Run Happy
Coach Josh

Brand New Logo! 🤯

I’m beyond excited to finally debut my very own LOGO!

My thought behind this logo was to have something unique when by just seeing the outline you would know it’s me!

The concept was that of a runner breaking though the final T to finish strong. With the outer logo inspiration coming from one of our local mountains, Mount Rainer.

My amazingly talented friend .lantz custom made this and the variants for me and I can’t wait to show it off!

Drop in the comments if you want a sticker or magnet!

Remember to always run though not to!

Want a simple way to lower your chances of injury? ⚡️

Don’t change more than one variable per run 🤯

Speed 🏃‍♀️💨
Distance 🛣
Hills 🏔
Time ⏱

These are the big 4 variables.

Each run focus on only one. When we add more than one it increases the load and stress our body has to absorb and this can increase your chance of injury.

What variable do you love the most and hate the most?

Let me know in the comments below!

You “HAVE” to run at 180 steps per min…🐂💩

In all things with running and life it’s not that simple.

There are no current research studies that support the “magic” cadence number of 180 SPM.

The origins of this number can’t be tracked down which should give you pause to follow this advice.

What the research has coalesced behind is that running with a step per min lower than 164 SPM results in higher ground reaction force. Meaning, you are taking a harder hit per step leading to increased stress and possible injury.

There have also been repeated studies showing increasing your steps per min by 7%-10% or 10-11 steps per min can reduce this stress there by decreasing your chances of injury.

Use a metronome app and find out what your steps per min are going to be. Let’s say, 174 SPM. For your first 20 of a run use the metronome for 2 min and turn it off for 3 min. Keep doing this the first 20 min of your run. Then enjoy yourself.

With time and practice it will become your new cadence without thinking!

Happy Running!

If this was helpful share with a runner in your life and as always drop any questions 👇🏼

I received this message from my client this morning after his half marathon race this morning.

He was excited about how he felt and how his race went.

I asked him what made the biggest change.

It was this👆🏼

Dialing in his nutrition, hydration and adding strength has been his game changer.

Adding the right things to a persons training can make all the difference.

Individual education and programming is what can help you raise your running game.

Everyone has different needs and being able to identify the missing piece and adding it is my passion.

If you have run training questions drop them below 👇🏼

Does your strike point matter?🤓

Yes and no 🧐

Depending on your strike point your body will transfer the force up and though your body differently 👟

If your heel strike you will have a higher level of pressure which gets absorbed at the knee joint. Meaning stronger quads and glutes will help distribute the force. ⚡️

If you’re a forefoot striker you need to add more strengthening to you gastroc and soleus complex. ⚡️⚡️

These are added focal points to a well rounded strengthening program which should include but not limited to: deadlifts, Romanian deadlifts, goblet squats, Bulgarian split squats, hip thrusters, Step ups and side plank leg lifts. 🚛🍑

The stronger you are the more force your body can absorb and transfer. 💪🏼

PMID: 32813597

Would you be interested in learning more run strength programing? Sets, reps and rest? Let me know in the comments below! 👇🏼

**t

Started my 8 week course for Rehabilitation of the Injured Runner with . 🧐

I’m so excited to expand my knowledge on rehabilitation and how to utilize that information to help you run pain free! 🏃‍♀️

A study in 2007 showed an injury rate of 75% in recreational runners 🤯

Biggest contributing factors were:

-Experince (novice runners have the highest percentage of injures)

-History of previous injury 🤕

I will continue to share some great things I learn as I work though this new course to help you run healthier and happier!

As always if you have an injury speak with your local Physical Therpaist or come see my colleagues

If you DON’T have a great PT/PTA team you work with DM me and I’ll help find you one near you!

💥 2022 The Year to Go Beyond 💥

🎇These are the messages that get me fired up as a coach. Seeing the potential and knowing what a person is capable of, even when they don’t see it…yet!

🏃‍♀️ Few things make me happier as a coach to feel the trust my athletes give me when I tell them they can lift this, or run that.

🔑Find a coach you trust and vibe with. That’s key. Not a cookie cutter one size fits all run program. Someone who truly cares about you as a person and YOUR goals.

Let’s make 2022 the year that we all go beyond what we thought was possible!

Start by walking a little more, moving a little more and lifting a little more.

⏱Time and consistency is what you need to go beyond.

100! 🤯

I’m blown away at the love and support I have received at the start of my journey beginning my business and officially launching last week.

Thank you! To everyone who follows this page, I promise to always be real, keep it nerdy and share some laughs along the way!