4.8 • 1.3K Ratings
🗓️ 15 September 2022
⏱️ 56 minutes
🧾️ Download transcript
As a runner, keeping your posterior chain strong and functional is the key to healthy running.
The muscles that make up the posterior chain comprise the entire back side of your body. Runners will primarily focus on the lower portion of that chain, which includes the glutes, the hamstrings, and the calves.
Dr. Asher Henry is a runner, coach, and physical therapist who loves to help runners get and stay healthy! She is also a certified strength and conditioning coach and a 4 time All-American and top 5 finisher at the USA Trail Half Marathon and 10k Championships.
Asher was a co-coach with me on a recent Endeavorun Running retreat, and her knowledge, energy, and enthusiasm for what she does is contagious. We discuss all the essentials of the posterior chain and its importance in your running, including:
Enjoy my conversation with Dr. Asher Henry!
A big thanks to Elemental Labs for their support of this episode! They make electrolyte drinks for athletes and low-carb folks with no sugar, artificial ingredients, or colors. And you can get a free sampler pack of 4 flavors and 8 individual packets when you pay $5 in shipping.
Elemental Labs' products have some of the highest sodium concentrations that you can find. Anybody who runs a lot knows that sodium, as well as other electrolytes like magnesium and potassium, are essential to our performance and how we feel throughout the day.
The citrus flavor has quickly become my favorite. I’m drinking one a day now to help me get enough fluids in our dry Colorado air. It’s tasty and delicious and I find that I’m not peeing every 45 minutes throughout the day, which might be an indication I wasn’t eating enough sodium.
There’s now mounting evidence that higher sodium intake levels are not unhealthy – and athletes need substantially more than your typical sedentary person. Of course, ask your doctor if you’re worried. But for those athletes running outside in the heat, an electrolyte replacement makes a lot of sense. So check out Elemental Labs to try their new flavor or get a free sampler pack.
Thank you to our sponsor, Athletic Greens! They are a health and wellness company that makes AG1. This is a category-leading greens mix that has 75 vitamins and minerals, prebiotics, probiotics, antioxidants, and adaptogens.
One scoop per day is what I’ve been doing to help me fill in any nutrition gaps in my diet. It also provide a nice boost of energy and focus throughout the day. With all 3 of my kids in school, I know I need to support my immune system or else I’m getting sick and can’t train.
I also love that AG1 has changed over the last decade. Athletic Greens has made 53 improvements to the formula based on the latest research to make these nutrients more absorbable.
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0:00.0 | Ready, set, go! |
0:04.9 | This is episode 265 with physical therapist, certified strength and conditioning specialist |
0:10.5 | and running coach, Dr. Asher Henry. |
0:22.5 | Welcome to the Strength Running Podcast. |
0:24.5 | I'm your host, Coach Jason Fitzgerald, and this episode features one of my endeavour |
0:29.2 | run running retreat co-coaches, Dr. Asher Henry. |
0:32.8 | She's a strength and running coach as well as a physical therapist, and we're discussing |
0:37.1 | the posterior chain today. |
0:39.2 | This group of muscles is on your backside and is paramount to staying healthy and for |
0:44.7 | top performances. |
0:45.9 | We're going to talk through the major issues we have in these muscles, how to address |
0:50.8 | them, and also how to prevent those problems in the first place. |
0:55.3 | If staying healthy is a goal of yours, get my best injury prevention advice at strengthrunning.com-prevention. |
1:04.0 | And if you're new here, this show features training conversations, coaching calls, and |
1:08.8 | experts in the running space to elevate your thinking about the sport. |
1:13.1 | I want to help you make wiser decisions about your training so that you can keep improving, |
1:18.4 | because if you better understand the process of improvement, when you recognize knowledge |
1:23.0 | as a competitive advantage, you'll be a much better runner. |
1:26.9 | But strengthrunning is not just a podcast. |
1:29.2 | Don't miss our growing YouTube channel where we have hundreds of videos on injury prevention |
1:33.5 | for runners, short strength workouts specific to the demands of running, smarter training |
1:38.8 | tips to keep you running fast, and more. |
... |
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