I read lots of proclamations online that if you don’t lift weights as you age, you will become frail, get dementia, etc. All of that is bullshit.

It’s more correct to say that some type of muscular exertion is necessary as you age, but it does not have to be weight training. There are many examples of people staying in shape through different paths.

What happens is that someone who has a propensity for lifting weights does that as they age and gets good results. And then they assume that because it worked for them, it will work for others. That is not the case.

We all have different abilities and preferences. For example, it’s been quite hot the last week when I’ve been running. But if you give me a choice - would I rather go run outside in 95 degrees or lift weights in an air-conditioned gym - it’s not even close. I’ll be out running.

But I’m aware others have different preferences. And that’s how it goes as you age - you have to follow your own physical inclinations and do what you enjoy.

I see much more writing about the dangers of screen time and phones, but very little change in actual behavior. At some point, awareness of a problem is not enough - action is needed.

Going outside into green space is a first step. Just a few minutes can reset your perspective.

See you out there.

I think one of the more subtle aspects of running is upper body posture. In her wonderful book, 8 Steps to a Pain-Free Back, Esther Gokhale discusses the concept of the inner corset.

The inner corset consists of the abdominal muscles that keep the back from arching too much. In running, there can be a tendency for the back to arch and the bottom of the rib cage to flare out.

When running, if the back arches too much then the weight of the head gets behind the hips. This slows things down and makes running less efficient.

With the inner corset engaged, the upper body is more vertical in posture and that makes for more efficient running.

Whenever my running form feels off, I try to focus on running in its simplest form. In my view, running is essentially hip extension.

The only way to move forward in running is by applying force to the ground. Therefore, the body needs to apply a force vector directed down and back. This comes from hip extension.

Hip extension is simply the thigh bone moving backwards. After your leg cycles forward, you direct the thigh bone down and back. That’s the main running motion.

Everything else - posture, foot landing, etc. - are all things that either follow hip extension or allow hip extension to take place.

For example, if you are bent over at the waist, it’s going to be hard to allow your thigh to come forward and then travel down and generate force. Improving your posture in this case is a means to an end: it allows your thigh to travel forward properly, which then allows you to rotate it back and generate force.

Yesterday’s run was probably the best of the year. It was one of those days when all the factors lined up. The park was empty after a rain, and it was a perfect 70 degrees.

My running felt smooth and free. Have to enjoy days like that!

Absolutely, here.

Articles here and here.

From this paper:

“It is commonly observed that running animals retract their limbs just prior to ground contact, moving each foot rearward towards the ground.”

I used to think when the foot cycled through in running, you could wait for it to naturally fall. I no longer believe this is true. What you see in overstriding is the lower leg gets far in front of the body and never retracts.

I’ve been focusing more on swing-leg retraction this week in my running.

It’s explained here by Olympian Chari Hawkins.

I subscribe to The Pump newsletter by Arnold Schwarzenegger. There is also a paid app which I do not subscribe to.

As far as a free newsletter, it delivers some pretty good information. It stays away from extreme diets and focuses on building sustainable routines.

I recommend it.

I turned 53 last week. I am still holding up pretty good physically, knock on wood. I am still doing distance running, sprinting, playing ultimate frisbee, and playing competitive soccer.

I had plantar fasciitis for a few months last year (which really sucked), but I’m back to full capabilities.

I really enjoy all the physical activity and hope to continue for many more years.