Rev Up Your Running

RUNNING

Running. Well, we are pretty sure you’ve got this one down, so we’ll leave it at that. OK kidding. But seriously, running is the most fundamental metabolic conditioning movement in the history of man, in the history of space and time.  It also is one of the most intense metabolic conditioning exercises you can perform, sucking the life from your legs, lungs, and soul. Now, let’s dive into some great tips & tricks to help you keep proper form while running.

Watch the video clip below for a full explanation of technique, tips and tricks for performing the movement with efficiency, as well as precautions for staying safe.

MOVEMENT BASICS:

  1. Controlled Fall: To gain momentum and propel yourself forward in the run, think about taking a controlled fall. Make a four with your leg and then fall forward until that leg releases and you have your body weight over the leg in front. This controlled fall motion actually allows gravity to work to your advantage to gain momentum.

  2. Keep Ribcage Down: Many runners have lower back issues because they stand too far upright. Focus on keeping your ribcage down and your core tight as you lean forward into the run, to ensure you are not overextending your back.

  3. Roll through Your Feet: As you land each step in the run, try to not smack your heel down hard onto the ground, but instead roll from heel to toe. This pronation in the feet will ensure you are not causing undue stress to your foot muscles and joints when running on hard surfaces such as concrete.

QUESTIONS: Ready to get started, or curious to learn more about how Fierce Play can help you meet your health and wellness goals? Contact us for more information. Also feel free to check out more of our videos series to learn how to perform the basics with solid form and efficiency.

METABOLIC CONDITIONING SERIES: Technique at Every Stage

Fierce Play’s Metabolic Conditioning Series focuses on proper technique, as well as tips & tricks, to master some of the foundational movements that will be integrated into many of the workouts you will perform. Start your next workout with the confidence and skills to do the movement safely and effectively.

 

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COACH NAME

COACH

I am fully dedicated to helping every single one of you finally reach your goals.

CERTIFICATIONS

CrossFit Level 1 Certification

MARK MANCUSO

COACH

Mark Mancuso started his fitness journey while enlisted in the United States Marine Corps. Like most individuals, at first, he only focused on bodybuilding type workouts. Mark learned quickly that focusing just on the aesthetics of the body would get you only so far. In 2013, Mark found out about Crossfit and fell in love with everything that it stood for.

In June of 2015, Mark was Honorably Discharged from the Marine Corps and returned from his duty station in Okinawa, Japan to his home in Maple Grove, MN. Not having any formal coaching in Crossfit he was on a mission to find a Crossfit Box to call home. Fierce Play welcomed him with open arms, and he hasn’t looked back. Mark obtained his Level One Crossfit certification in November 2015 and plans to add additional certifications in the future. He also intends to compete in a variety of Crossfit competitions as opportunities arise.

CERTIFICATIONS

CrossFit Level 1 Certification

JEFFREY BIRTHLER

Owner & Head Coach

Jeff Birthler has a contagious passion for fitness. He graduated and obtained a personal training certificate from the National Personal Training Institute in 2010. On his way, he discovered and fell in love with CrossFit. Jeff hasn’t stopped learning, and still seeks a well-rounded education within the health domain, going beyond physical facets. He has trained clients at several corporate gyms, including Fitness 19 and LA Fitness, as he established a plan for his own gym.

Fierce Play was established in 2012 in a 500 sq. ft. garage. After a few moves and upgrades, it now has a permanent, 4800 sq. ft. location in Maple Grove. Jeff calls it “home”.

EDUCATION & CERTIFICATIONS

NPTI (National Personal Training Institute) CPT Diploma January 5, 2012

CrossFit Level 1 Certificate

CrossFit Level 2 Certificate

CrossFit Olympic Lifting Certificate

CrossFit Power Lifting Certificate

CrossFit Mobility Certificate

CrossFit Gymnastics Certificate

USA Weightlifting Sports Performance Certification

 

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