Keeping moving as we age is much more important than is often given consideration too and it is often just accepted that as we get older we can do and will do less. From our 30's we start to lose muscle mass, medically known as sarcopenia, at a rate of up to 3-5% per decade in those who are physically inactive. So given that most people have sedentary jobs, if you buy into the idea that as you get older you can do less then it becomes a self fulfilling prophecy, especially where the accepted inactivity alongside the sedentary job push us towards the 3-5% figure.

Often in pursuit of our training goals we spend too much time training too hard chasing after a particular time, distance or weight and not enough time laying the groundwork that would help achieve these goals. To help avoid injury in your training take your foot of the gas for most of the year and just pick 2 or 3 6 week periods to really go after it can help the process of achieving these goals whilst avoiding injury. That doesn't mean your not looking for improvement for most of the year you are just not chasing after it.

Pronation or at least over-pronation is spoken of in running circles as though it is the bane mankind where is it is actually a completely natural and necessary movement and happens for a good reason. Pronation of the foot along with knee and hip flexion aids shock absorption through the first portion of the stance phase as we move.

In our goal of moving better and dealing with the aches and pains that come from work, training and life in general I often hear that X worked when I tried it but the problem came back. This something that often is said regarding soft tissue work you can do at home such as stretching, foam rolling/ other self MFR techniques or even work carried out by a manual therapist/physiotherapist. Often what is forgotten is that these techniques or treatments are designed to help improve range of movement and tissue quality but you need to “own” this newly created movement by using it and often by re-patterning our movement. If you simply treat the area then go back to using it just as you did before then it’s hardly surprising that the relief was only temporary.

I know Chae from the gym I train at and can honestly say he's a great guy and knows his stuff so if you're interested in some quality personal training check him out at and here are a few words from Marc Keys

I read a great Gray Cook quote courtesy of Bret Contreras and ties in well with the link I put up on Facebook the other week from Eric Cressey regarding some drills to help work on improving mobility. "When someone’s back hurts they don’t want to blame their lifestyle, fitness level, or daily patterns. Instead, they want to blame their back pain on starting the lawn mower last week, which, in reality, is probably just the straw that broke the camel’s back. Human beings live under the philosophy of, “I have a snowball and I have to throw it at someone.” No one wants to take responsibility."

Todd Hargrove had a great post on his better movement blog; I definitely recommend checking out his site, where he talks about the relationship between flexibility, sports performance and injury prevention. In it he makes some great points on the lack of correlation between flexibility and injury rates. It got me thinking about the issue of improving the range of movement of any joint and how this relates to stretching, of any form, soft tissue work, in the form of hands on and foam roller type work, and strength.

It may be a bit redundant to say it but the abdominals are quite important to how we move but there you go they are. They allow for transference of force from the lower to upper body and vice versa so weak abdominal and lumbar muscles can reduce athletic performance and pain from simply carrying out normal daily activities. They keep the torso stable, try squatting with a heavy weight if you have weak abdominals or lumbar musculature and you will fold over as you try to rise out of the bottom position.

Over the weekend of 11thFebruary I was in London to do Kinetic Control’s “The Performance Matrix” movement screening course. I had been meaning to write this last week when I got home on Wednesday but the rest of the week was a bit hectic and I didn’t get the chance. First off it was a great course, well run by Mark Comerford and his team, and we all left, well I certainly did, feeling very enthusiastic about what I had learned, a good sign form with regards to the quality of any course I’ve been on.