In Running Rewired, America’s leading endurance sports physical therapist and coach shares a program for runners to become stronger, faster, and more durable. Jay Dicharry distills cutting-edge biomechanical research into 15 workouts any runner can slot into their training program to begin seeing real results in about 6 weeks.

In Running Rewired, Jay Dicharry shares:

  • 11 self-tests for joint mobility, posture stability, rotation, and alignment
  • 83 exercises to fix blocks, move with precision, build strength, and improve power
  • 15 rewire workouts to amplify any training plan from 5K to ultramarathon

Consider this exercise from Running Rewired:

Running Rewired by Jay Dicharry

Kettlebell Squat

  • Hold a kettlebell tight to your chest in both hands with shoulder blades spread wide and locked down on the back. Your feet should be slightly more than shoulder-width apart.
  • Staying centered over your feet, sink your hips back and down in a squat until your elbows touch your thighs.
  • Keeping a neutral spine, drive back up to standing position.
  • Do 3 sets of 8 reps.

 TIPS

You can also use a dumbbell, sandbag, or any kind of weight for this exercise.

Don’t arch your back at the top of the move­ment to counter the weight. Maintaining a neutral spine through the movement ensures that your core works as much as your legs.

In Running Rewired, America’s leading endurance sports physical therapist and coach shares a program for runners to become stronger, faster, and more durable. Jay Dicharry distills cutting-edge biomechanical research into 15 workouts any runner can slot into their training program to begin seeing real results in about 6 weeks.

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