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322. Pronation, Supination, and Rotation: A Foot Movement Masterclass with Keith Mueller

The Strength Running Podcast

Release Date: 10/19/2023

339. Is Everything We Know About Pain Wrong? Ryan Whited on a Better Way to Treat Pain show art 339. Is Everything We Know About Pain Wrong? Ryan Whited on a Better Way to Treat Pain

The Strength Running Podcast

Ryan Whited is an elite climber, personal trainer and strength & conditioning coach who owns Paragon Athletics in Flagstaff, Arizona. Together with author and coach Matt Fitzgerald he has written .  His approach to pain is a novel one and requires you to think about it in a much different way than most of us currently do. Learning to use “training as treatment” and recognize the positive aspects of pain are just a few of the concepts we discuss today. Before pain starts, !  We also cover: Why pain can be a tool that is used to your advantage Understanding pain as a...

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338. Trials Marathoner Andrea Pomaranski on Defying Age at 41, Running 120 Mile Weeks, & How She Lifts show art 338. Trials Marathoner Andrea Pomaranski on Defying Age at 41, Running 120 Mile Weeks, & How She Lifts

The Strength Running Podcast

Andrea Pomaranski just completed the 2024 Olympic Trials marathon, finishing 27th of 117 finishers in a time of 2:34:35. Andrea ran shorter distances in college and set the American under-20 record in the steeplechase in 2001. Then 22 years later, she also set the American Master’s record in the 50k. Des Linden is currently the only woman who has recorded a faster 50k! Andrea has qualified three times for the Olympic Trials in the marathon, and finished 27th this year only 20 days after racing the Houston Marathon. She credits her success to her long term consistency in training alongside...

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337. Ask the Physical Therapist! Caitlin Alexander, DPT Answers Your Injury Questions show art 337. Ask the Physical Therapist! Caitlin Alexander, DPT Answers Your Injury Questions

The Strength Running Podcast

My guest on today’s episode in Dr. Caitlin Alexander. Caitlin is a physical therapist, a professional triathlete, and a certified triathlon and running coach. Three years ago she joined me on to talk about long-term injuries, and now she is here to answer reader questions on injury reduction. Caitlin owns in downtown Boulder, Colorado. She works with a wide variety of athletes, from weekend warriors to competitive triathletes and elite runners. In addition to physical therapy, Caitlin also offers professional bike fitting, personalized strength and conditioning, and endurance coaching....

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336. How to Schedule & Balance Strength Training with Your Running, with Jimmy Picard DPT show art 336. How to Schedule & Balance Strength Training with Your Running, with Jimmy Picard DPT

The Strength Running Podcast

In recent years, runners have come to accept that is a necessity to stay healthy and perform optimally. Learn how to periodize your strength work into 3 distinct phases to take your training to the next level! As a physical therapist, Jimmy Picard specializes in treating endurance runners and mountain athletes to help them stay healthy. He is also a certified running coach and strength coach. Jimmy’s experience in competitive endurance sports combined with his expertise in PT allow him to offer valuable insights to runners so they can avoid and recover from injury. On this episode with...

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335. The Endurance Episode: Zach Bitter on How to Push the Boundaries of Endurance show art 335. The Endurance Episode: Zach Bitter on How to Push the Boundaries of Endurance

The Strength Running Podcast

Do you want to have a monster aerobic engine? No matter what your level of experience, you can learn how to build volume safely and implement intensity to get the most from your training miles. Zach Bitter was formerly the 100-mile world record holder, and is currently the American record holder in the 100-mile and 12-hour events. He's a four time national champion at the 50-mile, 100k and 100-mile distances between 2012 and 2021. Zach has won some of the country’s most competitive ultra races and competed on Team USA’s 100k world team on three occasions. He is also a coach and host of the...

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334. TrainingPeaks Founder Dirk Friel on AI, the Future of Coaching, and New Tech for Runners show art 334. TrainingPeaks Founder Dirk Friel on AI, the Future of Coaching, and New Tech for Runners

The Strength Running Podcast

Dirk Friel is the co-founder of , the largest training platform in the world for athletes. He’s also a talented athlete who explores the mountains through cycling and ski mountaineering. In 2017, Dirk was named Business Person of the Year by Boulder, Colorado’s Chamber of Commerce. What began as a coach-focused triathlon training platform now includes running, cycling and a host of other sports,  And soon they’ll be launching for coaches as well! Dirk and I discuss how training has evolved since the early days of faxed training plans, and where it is headed with the rapid advances...

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333. Entrepreneur Sam Parr on the Longevity Lifestyle: Running, Weightlifting, and Living to 130 show art 333. Entrepreneur Sam Parr on the Longevity Lifestyle: Running, Weightlifting, and Living to 130

The Strength Running Podcast

Sam Parr founded in 2014, a business newsletter that he grew to over 3 million readers (and 8 figures in revenue) before selling it to Hub Spot. His most recent company, , is a membership community for entrepreneurs, founders and CEOs. Sam also hosts the incredibly popular business podcast called . In high school and college, Sam ran competitively at a variety of distances, and has completed several half ironman triathlons. While running is no longer his primary focus, he sets quarterly fitness goals that have pushed him to some pretty incredible accomplishments. Last year he completed the...

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332. Power, Speed Development, and “Output” with Coach David Roche (repost!) show art 332. Power, Speed Development, and “Output” with Coach David Roche (repost!)

The Strength Running Podcast

If you haven’t thought much about power as it relates to your running, you’re not alone. As runners, power isn’t something that we often consider in our training.  To help us understand power, we have David Roche with us today. David Roche is an elite trail runner, author, and running coach. He is a two-time USATF trail national champion and the 2014 Sub-Ultra Trail Runner of the Year. David publishes regularly in Trail Runner Magazine and wrote the book, , with his wife Megan. He also contributed to our . Although the subject of power and mechanical output may sound...

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331. Phil Batterson, PhD Interviews Jason: Training Philosophy, Strength Workouts, and the Art vs. Science of Coaching show art 331. Phil Batterson, PhD Interviews Jason: Training Philosophy, Strength Workouts, and the Art vs. Science of Coaching

The Strength Running Podcast

The tables get turned on this episode and Jason is interviewed by last week’s guest, ! This episode was initially recorded for the . Our conversation takes a broader look at the "why" behind our training philosophies.  Here are some of the topics our conversation covers: in running and coaching The importance of maximizing consistency  Why optimization is going to be different for each athlete Distinguishing between utilization and Why Jason considers himself “a developmental coach” How running teaches values that are universally applicable The evolution of Training...

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330. How to Improve the 3 Running Thresholds (Z2, LT, and VO2 Max), with Phil Batterson, PhD show art 330. How to Improve the 3 Running Thresholds (Z2, LT, and VO2 Max), with Phil Batterson, PhD

The Strength Running Podcast

Today on the podcast I have Phil Batterson, a competitive runner, former running coach, and the founder of Critical Oxygen. Phil has a PhD in human bioenergetics and a love for all sorts of endurance sports, from rowing to track and field and ultras. His goal with Critical Oxygen is to teach athletes and coaches how to optimize their physiology to maximize endurance performance. Phil breaks down some of the complex physiology behind the three different thresholds to make it more accessible, as well as providing practical ways to apply it in training. Some of our discussion includes: Phil’s...

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My guest on the podcast this week is a coach who takes a holistic view of endurance training and considers himself a problem solver for endurance athletes. Keith Mueller is the founder of Higher Ground Athletics in Boulder, Colorado. His understanding of the details of movement patterns - including pronation and supination - will help you get a better grasp of this essential running mechanism.

Keith and I met a few months ago on a group run, and we soon found ourselves deep in discussion about performance and training theory. He has worked with an array of athletes, ranging from weekend warriors to state champion cross-country teams. Keith’s view of training is comprehensive, exposing athletes to the gamut of trainable qualities to make them better prepared for all the demands that running places on the body.

Our conversation today will help you think differently (and likely in greater depth) than ever before on pronation and supination.  We discuss:

  • The relationship between pronation and supination
  • Why flat feet and high arches matter less than you might think
  • The important role of rotation in pronation
  • Your range of motion: use it or lose it
  • Whether barefoot running helps retrain your movement patterns
  • How variety gives your body the ability to improve
  • The importance of moving away from idea of “good” or “bad” movement patterns

Keith’s ability to communicate complicated concepts make this a podcast that all runners will enjoy and benefit from!

Links & Resources from the Show:

Thank you Lagoon!

Our newest sponsor is Lagoon, maker of the most comfortable pillow I’ve ever used. And that’s no hyperbole. I’m pleasantly surprised every night I lie down because this pillow is just perfect for me. Since I know that sleep is the #1 recovery tool at my disposal, I’m taking it a lot more seriously.

I took their sleep quiz to find the right pillow for my body size and sleeping position at. It only takes 2 minutes and you’ll find the type of pillow that will work best for you. I’m using the Fox and absolutely loving it. A big reason why is because it’s adjustable.

Since you can add or remove fill to get your alignment right, it’s a great way to optimize the most important way you can become a better runner that isn’t training: sleep. We all know how important sleep is. It’s the best recovery tool that you have at your disposal - better than compression, ice, heat, massage, or anything else you can think of. Sleep is when the magic happens and your sleep quality matters.

Take your rest and recovery to the next level with Lagoon and get 15% off your purchase with code strengthrunning here.

Thank you DrinkLMNT!

A big thanks to DrinkLMNT for their support of this episode! They make electrolyte drinks for athletes and low-carb folks with no sugar, artificial ingredients, or colors. They are offering a free gift with your purchase at DrinkLMNT. And this does NOT have to be your first purchase. You’ll get a sample pack with every flavor so you can try them all before deciding what you like best. 

DrinkLMNT's 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.

My favorite flavor is watermelon salt, but citrus salt is also a banger. 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 DrinkLMNT to try their new flavor or get a free sampler pack.

Thank You Previnex!

After resisting most supplements for the better part of my life, I’m cautiously changing my tune. I’m less than a year from being a Masters runner and in my personal life, I’m optimizing for longevity. I want to be my healthiest self for as long as possible and I’m excited to partner with Previnex to make that happen.

Previnex uses the most bioavailable, clinically tested ingredients, the optimal form and dose of each ingredient, pharmaceutical grade manufacturing, testing of raw ingredients and finished products. For every purchase you make, they also donate vitamins to kids in need.

I’ve been taking their Immune Support and multivitamin over the last month and  I feel great. I have more energy and clarity, not to mention peace of mind that I’m giving my body what it needs.  I believe Previnex works and I hope you experience the same benefits as I do. Use code jason15 for 15% off your order at Previnex!