Health:Fitness & Nutrition
Small Changes that Will Make a Big Difference to Your Performance- Max Prokopy
Today I am excited to welcome Max Prokopy to the show. Max has his masters degree in exercise physiology and a member of the UVA Speed Clinic. At the Speed Clinic they help people runners and walkers optimize their gait to remain injury free and increase their performance. Max and his team have helped both elite level runners to age groupers, and from age 10 to 80 come through their 2.5 hour evaluation process.
When you arrive at the clinic you will run a little, watch a lot of video, and perform a battery of examinations to gauge your current abilities. After this thorough examination you’ll have not only a grasp on where you can improve, but precise instruction on how to improve that form in your daily running.
This includes a 3-D representation of your running from the sensors placed on your body during the testing, along with another dozen pages of charts, graphs, and detailed instruction on what your “homework” is after you leave the clinic.
The beauty of the Speed Clinic is that it’s not just for the injury prone runners, but for runners at any level who want to improve their performance. The key to getting the most out of your visit, regardless of where you are in your running, is to have an open mind to the information you’ll learn there, and how long it will take to implement.
One of the most common questions that Max gets is whether orthotics are a good thing for runners. This is a tough topic and one that is tough to nail down with a concrete answer. As running is a dynamic activity and the fitting of it is static, monitoring of an orthotic must be done over time, and incremental changes should be made over this time. This can be a process that takes up to a couple of months and is a process you should go through with the fitter of your orthotic.
Other topics we discuss are:
Max says that the most common gait faults in his examinations include things that can be adjusted in your daily life. Tight ankles, tight hip flexors, and weak buttocks are often the result of these environmental factors impacting your running form in the end.
If you’re not able to make it to UVA, you can do a quick self assessment yourself (one straight on and one from the side), be sure to look at:
Dr. David Minkoff- You Can Overcome and Outlast Your Setbacks
No Matter How High Your Mountain Is, Never, Ever Give Up- Dick Beardsley
Struggling to Relax? Yoga is What You Need- Cara Gilman
Do You Want to Improve as a Runner? It's Simple, Sleep More- Dr. James Maas
The Female Masters Runner Episode: How to Stay Injury Free- Bennett Cohen
How to Improve Your Running Form in Under 5 Minutes with the TrueForm Runner
Follow These 5 Steps and You Will Run Pain Free with Brad Beer
Need a Running Professional to Trust? Listen to Dr. Nick Campitelli
Iron for Runners: What You Need to Know with Pam Hinton
How Inspiring Others Could Be the Motivation You Need to Succeed- Fernando Cabada
Why It’s Important to be at Peace with Where You are in Your Training- Carrie Tollefson
Could Lifting Be What You Need to Run Faster?-Meghan Kennihan
Hungry Runner Girl on Consistency as a Runner and Why a Community is so Valuable to Your Performance
Optimizing Your Diet for Peak Performance with Pip Taylor
Inside the Mind of Coach to Olympians Dennis Barker
When Running and Comedy Collide- Liz Miele
What This Top Podiatrist Wants You to Know About Running Injuries- Dr. Steve Pribut
Get to Know the Run to the Top Podcast Host- Tina Muir
Could Running By Effort be What You Need to PR?- Michele Gonzalez
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