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Innerunner
United States
Registrace 31. 08. 2011
I have helped thousands of elite and desperate people overcome career ending or insurmountable injuries and helped many achieve significant breakthrough in performance. Learn how to run and move better and run faster with less injury.
The channel has simple running fundamentals and then more advanced running concepts.
Start with Rule no 1. of running "Control your Center of Mass" and start with a simple daily flexibility routine. I suggest you start with doing the "penguins".
Ask if you need help and let me help you run and move your best.
The channel has simple running fundamentals and then more advanced running concepts.
Start with Rule no 1. of running "Control your Center of Mass" and start with a simple daily flexibility routine. I suggest you start with doing the "penguins".
Ask if you need help and let me help you run and move your best.
How to Breathe Well and how to move with your breathing.
Excellent for back, hip and sacro iliac pain. Learn to run and move more efficiently and freely.
zhlédnutí: 2 641
Video
How to Make a Flow Rope
zhlédnutí 10KPřed 3 měsíci
Use double braided marine rope, I prefer 16mm or 5/8 of an inch to teach people and to help unwind fascia and release the spine. You will need 4 meters or around 12 feet to make your own rope, that will vary according to your height. Enjoy and good luck.
Whole body breathing
zhlédnutí 1,3KPřed 3 měsíci
Connect your breathing to spine movements. This will free up your hips, help release pelvic floor and help you connect muscles across multiple joint segments.
Healthy Hip Function in Walking and Running
zhlédnutí 4,1KPřed 4 měsíci
Healthy Hip Function in Walking and Running
Hip Drop and thoughts on how to resolve
zhlédnutí 3,9KPřed 5 měsíci
Hip Drop and thoughts on how to resolve
Your Process and your Power
zhlédnutí 2,9KPřed 6 měsíci
Own your own process. It can be as hard or easy as you make it. So might as well have fun being awesome 😎
The Awesomiser
zhlédnutí 11KPřed 6 měsíci
A series of simple poses that will help you deconstruct and then reconstruct your running.
Neural and Deural Release part 2.
zhlédnutí 2,3KPřed 6 měsíci
The second video in how to release neural and deural tension in order to achieve your true movement potential and flexibility. The first part of the video is all about creating a sense of trust and relaxation. Once your spine is relaxed and open we gently floss the sciatic nerves. A great follow up to this video will be when we do big whole body fascia unwinding and nerve flossing standing.
Neural and Deural tension release. Part 1
zhlédnutí 3,2KPřed 6 měsíci
Neural and Deural tension is an unavoidable part of modern day life and posture. This is a must to incorporate regularly for athletes, and anyone suffering from balance, headaches, posture, movement or persistent injuries. Make sure you follow up with part 2. Be gentle, no pain or discomfort. Experience the amazing sensation of space, fluidity and increased flexibility.
Posterior chain activation, mobility and strength routine
zhlédnutí 8KPřed 7 měsíci
Posterior chain activation, mobility and strength routine
Backwards walking and running
zhlédnutí 7KPřed 8 měsíci
How to walk backwards to run forwards. How to safely mobilize your feet and toes and how to help rehabilitate oalnatarbolate injuries, plantar fascia, Achilles injuries, hamstring, hip and lower back issues. We can also learn or remember or practice the shape of very healthy running. Some people experience and deep Sense of calm and relaxation as they walk backwards as it seems to influence our...
Creating more length on a short side or how to use your hips
zhlédnutí 3,5KPřed 8 měsíci
Great antidote to driving, painful withdrawal response or a short leg on one side. Also teaches you to use your hips with their natural pattern.
Some thoughts on core and it’s function
zhlédnutí 3,3KPřed rokem
Some thoughts on core and it’s function
Head over foot for balance and stability.
zhlédnutí 3,8KPřed rokem
Head over foot for balance and stability.
Sacroiliac, coccyx (tailbone) and pelvic floor health, function and empowerment.
zhlédnutí 3,1KPřed rokem
Sacroiliac, coccyx (tailbone) and pelvic floor health, function and empowerment.
Anterior chain and posterior chain in running and walking.
zhlédnutí 6KPřed rokem
Anterior chain and posterior chain in running and walking.
Happy Penguins. Connect core, activate posterior chain, move with length and space.
zhlédnutí 4,5KPřed rokem
Happy Penguins. Connect core, activate posterior chain, move with length and space.
Feet movement for walking and running or how to get the most out of Super Shoes
zhlédnutí 6KPřed rokem
Feet movement for walking and running or how to get the most out of Super Shoes
Contralateral gait vs homolateral gait. How to walk and run organically and healthily.
zhlédnutí 5KPřed rokem
Contralateral gait vs homolateral gait. How to walk and run organically and healthily.
The Start: Synchronous Hips or Articulate Hips
zhlédnutí 3,6KPřed rokem
The Start: Synchronous Hips or Articulate Hips
The Start: Round and Arch with Breathing.
zhlédnutí 2,9KPřed rokem
The Start: Round and Arch with Breathing.
Slo-Mo Video of the Men in 2017 Ironman World Championships in Kona
zhlédnutí 3,2KPřed 6 lety
Slo-Mo Video of the Men in 2017 Ironman World Championships in Kona
Lawrence. I had a L5 and S1 fuse in my back. I wanted to do triathlon. Everyone is telling me you can help me protect my spine. Can you do a start at day one. I never ran much before this. Please can you help.
You mentioned polyester not being ideal. Would double braided nylon be better?
Yes, absolutely
Love this video, subscribed - seems you are the only one (that I can find) that explains the better knot technique, but I am having an issue following based on how you are holding it, is there another tutorial with illustrations or even the name of what this technique is called so I can replicate it successfully?
Oh no. I will maybe try again. I don’t know what the knot is called and I did try find the name online and how to do it. Took me quite a while to figure it out. Sorry it’s not that obvious. If I get time I will do it again
I am 335 like
4 meter what??
4 meters of rope length
@@Innerunner yeah that s too long?
@@efebayndr888 I have made over 300 ropes and it seems to be the perfect length for a 16mm rope, maybe a little long for a 12mm, but the person ordering the rope can always trim or tie a knot in the rope if it’s too long, if it’s too short it’s a waste
@@Innerunner right you re true
12ft. Of rope, thank you...
Really nice video, clear and concise. Question though… any particular kind of marine double braid? There are rigging, mooring, docklines, and probably a couple others…
Interesting. The rope I usually use is double braid marine nylon rope, says it’s used for marine, boating and sailing lines. It’s not more specific than that. The rope is typically flexible and soft on the hands but heavy.
Hreat, thanks. I think the difference in them is how tightly they are braided for the different purposes. Thanks again, great video
Thank you for your instruction. Well done, sir!
You are very welcome
Thank you! Very much helpful for my running and walking. My HR stays stable and low while running that i'd struggled to deal with almost for 2 years.
Well done and best wishes on your running journey. Thanks for the feedback.
The last minute of this video brought tears. . appreciative. . joyful tears 🙏🏼 Merci Lawrence 👋🏻 🫶🇨🇦
Thanks Lawrence for a better understanding of how this area works and how to relax and relieve tension in this area. 😊
You're very welcome
How can I get to the point where I can comfortably sit in the position you are in? I tried it for a few days and it was not possible to stay in it for long. I’m having a bit of knee pain now 😅 Thank you, and I hope you enjoy Paris!
Lift your seat up so that your knees bend less. Stack cushions or pillows under your butt. The. For ankles let them hang off the cushion your are kneeling on
It is not that we have short attention spans, it is that some people like to prattle on in their videos and not get to the point, you have decided you have something to tell us so tell us. Might be a good idea to burn off those endpoints and not rely on the electrical tape. Thankyou for that I like to have my tow ropes ETC tidy, this will help.
I heat shrink plastic over the ends 👍🏻
@@Innerunner Good Idea
5:06 I am!
Great 😊
Finally a video where the rope type and thickness is discussed! Thank you!
Glad it was helpful! Although we prefer a thicker rope for our purpose as we swing the rope slower than most
@@Innerunner As I dug deeper, I found that Octomoves' Phoenix rope is also 16 mm. Do you go even thicker?
@@9xqspx6yes once people get competent with 16mm you can use thicker and heavier ropes. I sell a 1 inch rope too
@@Innerunner Thank you for your replies!
Hi Lawrence! Sorry if this isn’t the right place to write this, but I recently began performing many of the exercises you do, which are amazing by the way, yet am still having some problems that I’m not sure how to solve. When I run, my quads get sooooo tight and my back gets really achey. Even when I was doing my backwards walking before it was difficult to get out of my quads. I’ve been doing flow rope and awesomiser as well. What can I do to fix this? Will it just improve with time following your videos? Thank you!!
Hi. You can gently massage your quads and gently stretch them and combined with the backwards walking that should help get them to soften up. You probably need to work on your hip flexors and pelvic floor. I do have CZcams videos of those. Resisted walking with a tyre or band will really help strengthen your hips and help get your hip flexors and pelvic floor to release. E-mail me at Lawrence at innerunner dot com and I will send you the links to more videos
@@Innerunner Thank you so much, Lawrence. I really appreciate the advice and will work on all those things. I will email you promptly. Have a good day!
Strange that this would target thoracic. I would've thought cervical 🤷🏼♂️
Does both
@@Innerunner makes sense
Your teachings are inspirational. Thank you. Love, light and blessings.
Why thank you 🙏🏻
I've danced tango for 10 years. Contra lateral walking is a big part of what I was taught.so what you discuss is very familiar. The interesting thing doing it with someone walking with you, torso to torso, is the syncing needed between the partners. Not easy. I hadn't thought of it pertaining to running. I think I tend to keep my sternum centered. Tried control lateral with loose limbs. Feels really good.
Absolutely love this..thank-you. Please keep sharing your advice is so helpful.
Thank you! Will do!
Besides the sound quality, this video could have been much better if, instead of a stationary camera, you had a camera operator who could pan and zoom as necessary to make sure that the body part being discussed is actually in the camera frame.
True words. Was filmed as a zoom during the pandemic and we decided to post it to the internet because the knowledge was great
I like to work on rolling my foot when walking in flip-flops, when the heel hits the heel
it is very bad when there is a struggle between the right side and the left: the back line works on one side, the front line works on the second side. This leads to distortions.
Yes. And probably safe way to get out of this is to realize, tension causes a twist and a twist causes asymmetry.
@@Innerunner Have you ever thought about breaking down such a complex movement as walking or running into many separate component movements, having learned which you can then move correctly? I'm watching your lessons and almost all of them are focused on the movement of the turn, while the step involves the movements of the legs, arms and body.
Yes but for most it’s a distraction. And if you don’t have proper hip function you have nothing. If you do, then often extremity issues fall away
Interesting, thank you for sharing. Question: Why bother with the complicated second method when the first method is so much easier? Also, should the rope have some stretch or can it be static (no give)?
It can have no give. Second knot is more elegant and neater. The rope exits the rope straight.
@@Innerunner Got it, thank you 🙏
Talk less do more.
Exactly
Thanks for sharing❤
You are so welcome
Loving your work Lawrence! Your authenticity and deep understanding of the content really shine through, and your no-frills production style is super refreshing (and endearing) Your content has been landing with me in a deep way and transforming my running, my breath, and helping with a general sense of ease and flow in my movement. I’m curious to hear your perspective on the minimal footwear movement. As a ‘born to run’ inspired mover, I have learned most of my running patterns from the barefoot style expressed popularised in those books, and i see an interesting overlap and also some contradiction with how you cue the form and flow of running. Could be an interesting video if you feel inspired to ruminate. Keep up the excellent work and lots of love.
Thank you. That is an excellent suggestion 🙏🏻
Thanks Lawrence!
💪🏻
For someone with the worst aerobic fitness I know, I need all the help and tips I can get! Having just found your channel, I have a lot to go through! Many thanks for sharing your knowledge here!
Welcome aboard! ❤️
Awesome video! What’s your take on how awesomizer contributes on ITBS? My main concern is the body rotation towards the other leg: does that actually tighten the it band on the standing leg? Thanks! 🙏
No it should help the IT Band as you will help normalize the pelvis with awesomiser and that in turn should normalize the IT Band. IT Band issues are usually 1. Pelvic muscle weakness or imbalance 2. Shifted onto side of ITBand 3. Pelvic rotation 4. Tight or restricted muscles including TFL and lateral quad, 5 lower limb instability. Training equipment and bad drills or bad strength perhaps also. Awesomiser should help with all of the mechanical issues including balance. Or put another way I have never heard from anyone that awesomiser has caused an injury. If there was any risk of injury I would not recommend it. Riskiest elements are overdoing it, the rocking onto forefoot and falling while doing it.
Hey hey Lawrence. Where do I start running? I had a spinal fusion L5 and S1 5 years ago. This year I found triathlon this year but was always told I can't run due to the fusion. I hear about you and everyone says you teaching will get me to be able to run with minimal impact.
If you are going to pursue running, make sure you run well that’s for sure. Probably most of your running should be done in the water (aqua running) there is a CZcams video on how to from me. Make sure you have no lower back pain or discomfort. The rotation in running must come from your hips and not from your lower back. So learning to use your hips and have a quiet lower back is key. Learning to use your hips and feet is also really important to smooth out impact. Lots of backward walking
A number of running coaches emphasise 'forward lean' posture. Seems to bias runners towards antrerior chain.
Another great video. As a distance runner I'm prone to losing my form especially in the late stages which often creates tension on my back and neck. This exercise routine is great to realign and decompress back muscles and spine. The Awesomiser is also great to realign the whole chain. Thanks for sharing🎉
You got this!
Thanks for this video Lawrence. Slowly learning and practicing everything you have to teach. I have a lot of work to do on my hips. By the way, my wife son and I just finished our safari’s in the Serengeti and are in Zanzibar as I watch this!
Oh wow. Thats amazing. Enjoy
Awesome advice, i come back to this video again and again. But how do i get "the movement up" , as you mentioned at 8:49. Thank you so much for sharing your work and wisdom.
How to Breathe Well and how to move with your breathing. czcams.com/video/bECsEWMenPo/video.html Is how to get breath mowbibgbuo your spine. Try some backward walking and flow rope too
I’ve been doing this first thing when get out of bed - before coffee even - for several months plus flow rope. ❤❤❤
Where can I source a rope like that to tie myself for $5? I am searching online and its $2.33/ft at cheapest plus shipping.
That was in Africa. Yes the rope itself for a great flow rope is expensive. I have taught flow rope principles and the patterns to people swinging sweat pants, so if money is an issue, find any rope, repurpose and swing it and don’t sweat the details. Good luck
@@Innerunner I appreciate your response. I agree that anything with weight or resistance can be used with-like rope limits. You revealed to me you have great intentions for those you help. Nice to meet you Sir. Glad to see your heart is real.
i know i'm boring and repetitive but Lawrence is the best teacher out there .. thanks! Also pranayama folks , it's amazing
Thank you and true dat
Is it ok to get anterior neck tension when rounding? If not, any tips to avoid? Thank you!
Yes you can in the beginning. It should soften as your anterior chain and spine release and become healyhy
Thxs for the enlightenment
Thank you for sharing this Lawrence🙏 This will be part of the morning routine from now on: Brush teeth, wash face, breathe 😎
This is the way ❤️
Awesome!! Didn't know there would be more than one way to do this!!
Second way is way better
You're not like the other runner guys - in a very positive way! Still trying to get a grip of this but yesterday I tried to run with an open chest and I had so much more energy left although I slept not so well the last nights. Very interesting. To be continued! 👍😀
Goo luck and best wishes
Hey there, thank you for this content. When trying to do this movement, it is pretty uncomfortable. It feels like my hips are pinching and my foot on the ground wants to point outwards as I'm lunging forward. Any tips?
You are probably not turning first before you step. Use a smaller step, use a lower stop. Be patient and let it come to you. If it still hurts or there is discomfort, please see a professional