The most ignored part of your strength training routine:

The groin.

Here’s a simple 6-part routine to help you bulletproof it before it breaks: Isometric Adductor Squeeze

• Sit or lie down with your legs bent (feet flat on the ground)
• Use a ball, pillow or rolled up towel between your knees
• Squeeze knees together and hold for time

Start with 3 reps of 15 seconds.

7 strength exercises that’ll make you a stronger, faster, injury-proof runner: 1. Split Squats

Like lunges, but spicier. Great for hip and knee control.

(2-3 sets of 8-12 reps each side)

I failed as a runner for decades.

But I've run consistently without injuries over the last 9 years.

Here are the top 52 running tips I could think of: 1. Start slow, build gradually. Consistency beats intensity.

2. Warm up with dynamic moves, not static stretches.

3. Easy runs should feel easy, hard runs should feel hard.

The 3 most ignored parts of your fitness routine:

1. Balance
2. Mobility
3. Strength

Here are 10 exercises to help you build your body: 🔷 Single Leg Rail Balance

• Balance on a rail with 1 foot
• Try to be as relaxed as possible
• If you step down that's ok, get right back up

> Start with 10 second reps
> 3 sets of 5 reps on each side 1-3x/week
> Increase the length of the rep as you improve

The most versatile piece of exercise equipment that you can take with you anywhere:

The stretchy band.

Here are 10 band-based exercises you can use to build your body: 🔷 Hip Thrusters

• Band around waist
• Hold down onto the ground with both hands
• Squeeze glutes as hips rise

Love him or hate him…

Andrew Huberman’s optimized day is a game changer.

Here are 11 tactics to help you crush your day: 🔷 Hydrate

You tend to get dehydrated at night.

• Drink 16+ ounces of water in the morning
• Add a little sea salt/electrolytes

And delay caffeine consumption for 90-120 minutes after waking to avoid an afternoon crash.

"Hydration is essential for mental performance."

10 common running mistakes I made in my 20s that I’m avoiding in my 40s: 🔷 Didn’t Strength Train

I lifted weights, but I always skipped leg day.

Strength train your entire body to:

• Reduce injury risk
• Improve coordination
• Improve running efficiency

Here are some simple exercises to get started:

https://twitter.com/1328837956321374208/status/1737462730552930773

The part of the body that runners neglect the most:

The upper body.

Here’s why runners should build their entire body (with exercise videos): If your goal is to run farther and faster you need to prioritize running and strength training your legs and core.

And sleep, nutrition and managing stress are fundamental if you want to perform your best.

But ignoring your upper body is a mistake.

The one piece of gym equipment every runner should own:

The kettlebell.

Here are 10 kettlebell exercises to take your running to the next level: 🔷 Kettlebell Swings

• Hinge at your hips
• Engage your glutes to drive the kettlebell up
• Keep your back straight (not rounded)

The most underrated exercise of all time:

The bridge.

But most people think there’s only one way to do it.

Here are 10 bridge variations that will grow your glutes and crush your core: 🔷 Classic Both Legs Bridge

• Lie on your back, knees bent
• Keep your feet flat on the floor
• Raise your hips up off the ground
• At the top keep your body straight

The secret to running really fucking far:

THE PAIN CAVE: You don’t sign up for a marathon or ultramarathon to avoid discomfort.

Getting to the pain and suffering during the race is the point.

When the pain arrives, you have a choice:

Quit or embrace the pain cave.

The most underrated exercise of all time:

The plank.

But most people think there’s only one way to do it.

Here are 10 plank variations that will absolutely crush your core: 🔷 Hot Lizard (Opposite Leg and Arm Raises)

• Raise opposite arm and leg at the same time
• Stay in control and balanced (good luck)
• Repeat on the other side

The biggest lie they tell you:

Running will destroy your knees.

Here’s the truth (and how you can run in your 70s, 80s, and beyond): Runners hear it all the time:

"What about your knees?"

People think running will hurt your knees.

They're wrong.

The most forgotten part of your fitness routine:

The feet.

They’re the missing link to high performance (and injury prevention)

Here are 10 simple exercises to strengthen your feet: 🔷 Big Toe Flexion (Banded)

• Loop band around the big toe
• Flex your big toe down against the band

The hardest man alive:

David Goggins.

I've listened to 1000+ hours of his interviews and read his books half a dozen times.

Here are 20 lessons you can use to become the ultimate badass: Before the lessons,

Goggins resume:

• Navy SEAL
• 3 Hell weeks
• Millions of books sold
• 20-year military veteran
• 100 million+ YouTube views
• 60+ ultramarathons (multiple wins)
• 4030 pull-ups in 24 hours (former WR)

That’s badass.

Let's dive into his mental lab:

The biggest lie they tell you:

You have to suffer through your aching knees.

Here are 10 elite exercises to kill your knee pain (for good): 🔷 ATG Split Squat

• Keep your torso upright
• Lunge forward driving the knee over toes
• Start with the front foot raised on a platform to make it easier

Powerful hips propel your body forward.

Here are 10 exercises (you can do at home) to make sure you’ll go the distance: 🔷 High Knees

• March in place
• Raise one knee at a time
• Add resistance with a band (as shown) or ankle weight

8 years ago I started running to lose weight and build my body.

But I continue to run to master my mind.

Because in the age of cheap dopamine, mental toughness is how you build a better life.

Here are 13 Things Mentally Strong People DON’T Do: 🔷 Don't Feel Sorry For Yourself

Self-pity is destructive.

Focusing on negative thoughts wastes time and makes you miserable.

Express gratitude in your journal (or say it out loud) and you'll appreciate what you have and see the positive side of life.

The most underrated piece of exercise equipment of all time:

The stretchy band.

Here are 10 band-based exercises you can use to get jacked: 🔷 Hip Thrusters

• Band around waist
• Hold down onto the ground with both hands
• Squeeze glutes as hips rise

The smartest scientist in the game:

Andrew Huberman.

I’ve listened to 100+ hours of his podcast and interviews.

Here are 11 lessons you can use to level up your life: Before the lessons,

Huberman’s resume:

• Ph.D. in neuroscience
• Numerous awards and recognitions
• Professor at Stanford School of Medicine
• Millions of lives saved and improved
• 100 million+ YouTube views
• 6'1" 225 lbs - lean

He's legit.

10 common running mistakes I made in my 20s that I’m avoiding in my 40s:

(read this to run farther and faster without getting injured): 🔷 No Warm-Up

I'd go straight from the couch to full speed.

Instead, you should:

• Walk
• Slowly jog
• Dynamically stretch

Raise your body temperature and reduce the risk of injury.

Prime your body for performance.

Here’s my go-to warm-up:

https://twitter.com/1328837956321374208/status/1607735447790440450