How To Run Faster And Longer Without Getting Tired Or Injured


7 Steps To Better Running Form


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In this post:


Author:
Nick Ortego is a health coach specializing in biohacking for runners. He integrates modern methods with the ancient wisdom of yoga to help runners get the most out of every aspect of life. He is the owner of N 2 Action, a wellness studio in Baton Rouge, Louisiana, offering personal training, health coaching, yoga, and fascial stretch therapy.
Also find more on the Nick Ortego Fitness YouTube Channel

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Video Transcript:
Hey Nick Ortego here. I’ll show you
how to use this tool. It’s called a gator
from RumbleRoller. It’s got these little
knobs on the surface that are kind of
soft, so they don’t dig too deep into the
tissue. They were designed to kind of
get into more of the superficial layers
of the fascial tissue, right under the
skin, and move them around and create
some release of tension there. So that
you get better movement. I find that
works really well for suboccipital
release, right on the back of the neck.
You can also turn your head while it’s
there and get a little bit into the back
side of this neck muscle that tends to
be tight and pull your head forward. It’s
called the SCM or the
sternocleidomastoid. It attaches
right on that bony process behind the
ear, so you can kind of work into the
backside of that tissue with this. What
you do is just lie down on your back.
Place it right behind your neck and then
get it into the place where it’s right
on the base of the skull. There’s a
little bit of a curve there, so it’s not
really low on the neck like this where
my head is hanging over. It’s a little bit
higher, kind of like right there, right
where the base of the skull meets the
neck. Then I tuck my chin like this
and from there just gently roll your
head side to side. I can gently nod my
head a little bit and roll side to side.
If I roll a little bit farther onto one
side kind of getting on to the shoulder,
I’m going to hit the backside of the
sternocleidomastoid SCM muscle. From
there I can put a little bit of pressure
into it. I can take my hand and roll the
Gator back and forth a little bit.
I find that this
is a uniquely effective tool for
hitting those tissues that can’t handle
a thick knob or too much pressure. It’s
kind of like muscles that are not real
thick, thinner muscles, smaller muscles.
It’s very effective tool I’ll roll out on.
It releases tension in the neck and
instantly opens up range of motion in
the neck. Also great if you’re having
tension headaches that muscles back
there right below the base of the skull,
the suboccipital muscles, tend to be
really tense and if you release them, it
tends to release a lot of the muscles
around the neck, face and head as well.
And gives you relief from those tension
headaches. Give that a try. You got any
benefit from this video, leave a comment
below. If you’d like to get more access
to content not available on the blog or
the regular YouTube channel, then click
the link that’s connected to this video
and you’ll have a chance to sign up for the
Run Better Now VIP club.

Run Better Now Coaching

Do you want to love running again?


So there I was after my first marathon.


I was hurting and I could barely walk. I could walk but I looked 50 years older than my 29 years.


I had fallen in love with running about 8 months earlier when I was on a family vacation. I ran every day near the beaches in Florida. Not Florida in July, but Florida in April.


The warm sun.


The cool breeze.


They combined with the steady rhythm of my feet hitting the ground and the wavelike motion of my breathing. It hypnotized me into a state of euphoria.


I went home from that vacation and immediately signed up for my first ever marathon.


But here I was now 8 months later and I couldn't bear the thought of running. I resigned to the idea that running just wasn't for me, or my body. It was like an abusive lover. It just beat me up too much.


I stopped running and just focused on other exercises.


Then one day a I was walking my little wiener dog at a local park wearing some five fingers. Those are the barefoot toe shoes that were trendy back then.


I looked at my little dog and he seemed to want to run. I decided to do a little sprint.


And it felt phenomenal. I loved running again. Everything was flowing, my form felt effortless. A eureka moment happened.


You see, when I was training for the marathon, I had tried to implement better running technique principles to no avail. My form would just go back to my default setting once I got even a little tired.


I knew what good running form looked like. I have a degree in the science of human movement. I did most of my biomechanics projects on running when I was in college. I read all the books about better running form. I tried to use the principles that I knew.


But I had been unable to put it into practice.


Now something had changed.


When I was not attached to running a certain distance or speed, I ran much better. I started treating running as a skill I was developing, rather than a mode of cardiovascular conditioning I was using to condition my body.


It worked. I enjoyed running again. I took another deep dive into studying the biomechanics of running. I was able to practice the principles of better running.


Since then, I've run several marathons faster than that first one that left me feeling crippled.


I've run a 50k and 100 mile ultra-marathons without feeling beat up.


That's a lie. I felt pretty demolished after the hundred miler. But that's to be expected.


I love running again.


But it hasn't been all rainbows and unicorns. I've made mistakes and learned. I got over-zealous with the little barefoot toe shoes and had to fix my plantar fasciitis again. (I'm prone to it apparently.)


Prevention beats treatment is one of the most valuable lessons I learned, by the way. I haven't had the plantar fasciitis issues in over 8 years now though.


As a trainer, I started using what I knew about corrective exercise and motor learning to help people run better.


And now, with the current state of internet technology, I can offer coaching online. I created a 3-month coaching program called Run Better Now Coaching.


With the Run Better Now coaching program you get all this.




  • You will improve all of your movement patterns so that you can run with optimized mechanical efficiency. This means a smoother, easier experience each time you run.

  • You will learn how to improve other lifestyle factors that can make or break your running performance. This includes nutrition, stress, sleep, and recovery.

  • No guesswork. You get a specifically detailed program specifically designed for your body and your schedule delivered on my online platform with instructional videos and unlimited feedback.

  • Constant guidance. Each week we meet remotely to adjust your program based on how it's going for you.

  • Unlimited consulting.  I answer all your questions by email or through my online training platform.


Click here to sign up for the 3-month program,  or read more if you're curious.


How Online Coaching Works


Here is what your get:




  • Movement Evaluation: An initial evaluation of your movement patterns and running form through video.

  • Program Design: An exercise and running program designed specifically for your needs, goals, and time constraints.

  • Unlimited Q & A: My online coaching platform allows you to send me messages and videos. I answer your questions and give you feedback for improving your technique.

  • Weekly Coaching Sessions: We meet online each week throughout the 3 month program for accountability and encouragement as well as program troubleshooting.

  • Integrated Health Coaching: I coach you on the other aspects of a healthy lifestyle that can make or break your running. This includes better sleep, nutrition, recovery, and stress management. 


Sign up for the Run Better Now (3-month) coaching program.


Movement Evaluation


I send you the instruction video and then you video yourself performing a set of movements and running. It's easy with your smart phone or other device.


I evaluate how you move and design a movement optimization program based on your movement patterns. I post your program and you log in to your account to view it. It comes with video demonstrations and instructions.



Customized Exercise Program


In addition to the movement optimization program, I design a running technique and strength training program just for you. I design it around your schedule and based on your abilities.


We periodize your program based on your races or events. We design the program and shift the variables so that your performance peaks at the specific time when you want to be your best.



Unlimited Consulting


You get unlimited questions answered by email or over the online coaching platform. The online platform allows you to attach videos to messages.


If you have any questions about your technique, just shoot a quick video of yourself with your smart phone or other device. Attach it to a message and send it to me.



Weekly Sessions


We meet up to 4 times a month throughout the 3-month program for accountability or encouragement. During this session, we can also troubleshoot your program and game plan for any upcoming events.


You get access to my personal calendar to set your coaching sessions up at your convenience. No back and forth messaging about available times necessary.



Integrated Health Coaching


So many things outside of running can affect your running. I coach you on those things as well. I can teach you how to get better quality sleep, recover better, beat stress, improve your mindset, eat better, and optimize your cognitive performance.


With the Run Better Now coaching program, you CAN run faster and longer with greater ease and without pain.


Get Started Now on the Run Better Now 3-Month Coaching Program
Nick Ortego
 

Nick Ortego has been a fitness professional since 1998. He holds a BS in kinesiology and is certified by the American Council on Exercise as an advanced health and fitness specialist, health coach and group fitness instructor. Ortego is also a registered yoga teacher (RYT-200) with Yoga Alliance, a National Academy of Sports Medicine Certified Corrective Exercise Specialist, and a Certified Kettlebell Teacher with the International Kettlebell and Fitness Federation.

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