Tor des Geants 2024 by Minni

 

Tor des Geants 2024 by Minni 🐈

Simple Human Madness

Ah, yes. Another year, another instance of my human disappearing for an ungodly amount of time, leaving me alone with an automatic feeder and a screen full of tiny dots moving across a map. At first, I assumed he had been kidnapped by birds or, worse, voluntarily left to do one of those absurdly long "runs" he seems to enjoy. The latter turned out to be true.

This is my account of what I witnessed as I monitored his adventure through the mystical, ever-changing portal (the "live tracking" page) that my human so generously left open on his glowing rectangle. What follows is a mixture of concern, secondhand exhaustion, and deep confusion over why anyone—let alone my human—would subject themselves to such madness.

The Start: A Weird Decision

At 11:47 AM on Sunday, the little blip representing my human began moving. I immediately assumed he was running to retrieve an emergency stash of tuna, but no—he was climbing mountains. Voluntarily. I was baffled.

He floated through places with strange, magical names—Baite Youlaz, La Thuile, Rifugio Deffeyes—stopping only briefly before continuing his journey. Why? He has a perfectly good blanket here at home. The air is a perfect 22°C. There is no need to climb anything to obtain food.

Early Stages: Okay, But Why?

After a few hours, he seemed to be moving steadily. He reached Valgrisenche (48 km), and I assumed this was the final destination. It was not. I squinted at the numbers. 330 km? This could not be right. At this point, I became deeply concerned. I knocked over a cup to see if he would return. He did not.

Pushing Through the First Night: The Col Craziness

By the time he hit Eaux Rousse (77 km), it was clear that sleep was not part of his plan. The little dot kept moving, sometimes quickly, sometimes sluggishly. I took a nap in solidarity. He did not. He climbed over Col Loson at an altitude so high that even birds would have rolled their eyes. Why does he do this? He does not even have retractable claws.

The Midway Grind: I Begin to Accept My Fate

He reached Cogne (103 km). Still moving. He went up and down and up again—like some sort of cursed, hairless mountain goat. Donnas (147 km) seemed promising, as it was the lowest point on the course, but no. He turned around and went right back up. At this point, I concluded that he had lost his mind. I licked my paw in frustration.

The Second Night: My Concern Peaks

Somewhere around Rifugio Coda, he slowed significantly. His dot hesitated. I sensed weakness. Was he reconsidering his life choices? No. He pressed on, climbing to ridiculous altitudes. I knocked over another cup. No response.

The Decision to Stop: Sanity Returns?

By Gressoney IN (199 km), the dot barely moved. It flickered, stopped, and then—miracle of miracles—turned around. At 2:52 AM on Thursday, my human made the decision to stop. Or maybe they stopped him. 

I purred in approval. This was wise. It was getting freezing cold for my poor human out there. And it had started snowing too on the mountains. Brrr!

Reflections: A Lesson in Priorities

I pondered what had just transpired. Did he win? No. Did he retrieve food? Also no. Did he spend nearly four days in the wilderness only to return home exhausted? Yes. And for what? I sighed and curled up in his favorite chair. Perhaps he learned something valuable. Perhaps he will one day explain this madness to me. But for now, I am simply relieved he has returned.

Conclusion: Never Again (Until Next Time)

The Tor des Geants is an incomprehensible event. My human, despite his clear lack of fur, participated. He ran, he climbed, he suffered, and he stopped. But I know him. I know how he thinks. He will do it again. And when he does, I will be here. Watching. Judging. Knocking over cups.

Minni the Cat 🐈

The Forgotten Essence of Natural Running

 # The Lost Art of Running: Core Principles and Practical Implementation Guide

Shane Benzie's groundbreaking work "The Lost Art of Running" presents a revolutionary approach to running that challenges conventional wisdom about technique and training. At its core, the book argues that efficient running is not about forcing the body through sheer willpower but rather tapping into our inherent elastic properties governed by the fascial system—a continuous connective tissue network that spans the entire body. Through extensive global research observing elite runners in places like Ethiopia and Kenya, as well as indigenous peoples and ultramarathoners, Benzie developed a comprehensive framework for rediscovering natural human movement patterns. This guide synthesizes Benzie's key principles while providing actionable steps for transforming running technique, leveraging the body's natural elasticity, optimizing posture, and developing the mental awareness necessary to implement these changes effectively.

## Understanding the Fascial System: The Foundation of Elastic Running

The fundamental principle underlying Benzie's approach to running is the recognition of fascia as the body's elastic powerhouse. Fascia, defined as the thin layer of fibrous tissue wrapping around muscles and organs, creates connections throughout the body and establishes what Benzie calls "a sea of tension" stretching from head to toe[4]. This extensive network functions not merely as a passive structural element but as an active, dynamic system capable of storing and releasing energy with each stride[1]. Unlike the conventional biomechanical view that focuses on individual muscles and bones operating in isolation, the fascial perspective sees the body as an integrated whole where movement efficiency emerges from proper tensioning of this connective tissue matrix.

Traditional anatomical education has conditioned us to visualize the skeleton as a rigid frame that supports the body in an upright position, influencing us to move in a mechanical, disjointed manner[4]. Benzie challenges this perception with the tensegrity model, wherein our bones essentially float within a tensioned fascial network rather than directly bearing weight through compression[1]. This revolutionary understanding reframes running mechanics—suggesting that optimal movement doesn't come from forcefully pushing against the ground but from skillfully managing tension throughout the body's fascial web.

Benzie's global observations revealed a stark contrast between indigenous or elite runners and typical Western recreational runners. The former group naturally exhibits fluid, bouncy strides characterized by tall posture and full-body engagement, while the latter typically displays a hunched, shuffling gait with pronounced heel striking[3]. This difference isn't primarily genetic but stems from lifestyle factors that have disconnected modern humans from their natural movement patterns. Prolonged sitting, restrictive footwear, and disconnection from natural environments have cultivated movement habits that hinder rather than help performance[4]. Recognizing this divergence is the first step toward reclaiming our innate running capabilities.

### The Evolutionary Perspective of Human Running

The book presents compelling evidence that humans evolved as efficient long-distance runners, with our fascial system playing a crucial evolutionary advantage[1]. Our ancestors relied on persistent hunting—tracking animals until they collapsed from exhaustion—which selected for energy-efficient locomotion over many generations. The elastic properties of fascia allowed humans to conserve energy during extended pursuits, a capability that remains encoded in our physiology despite being largely forgotten in contemporary society. This evolutionary history suggests that efficient running isn't something we need to artificially construct but rather a natural capability we need to rediscover and reclaim.

By understanding the historical and biological context of human running, practitioners can approach technique modification not as learning something foreign but as remembering something innate. This perspective shift alone can transform how runners conceptualize their movement and training goals. Instead of forcing adaptations against the body's design, Benzie encourages working with our natural biomechanical advantages, particularly the elastic potential stored within the fascial system. This fundamental reorientation underlies all the practical techniques and training approaches outlined in the remainder of his methodology.

## Practical Technique Elements: The Building Blocks of Natural Running

Transforming running technique requires attention to several interconnected components, each contributing to the overall elastic efficiency of movement. Foot placement forms the foundation of proper running mechanics, with Benzie emphasizing the importance of utilizing the foot's natural tri-arch structure to enhance balance, increase sensory feedback, and distribute impact forces evenly[2]. Rather than thinking about which part of the foot contacts the ground first, runners should focus on how the entire foot engages with the surface beneath, allowing the foot's natural architecture to respond adaptively to terrain. This represents a shift from prescriptive rules about forefoot or midfoot striking to a more holistic understanding of foot function.

Cadence—the rhythm of footfalls—plays a crucial role in harnessing the body's elastic properties. Benzie recommends maintaining a cadence between 175 and 185 steps per minute to optimize the storage and release of elastic energy through the fascial system[2]. At this frequency, the body's tissues operate within their optimal range for elastic recoil, similar to bouncing a ball at just the right interval to maintain momentum. Runners can gradually increase their cadence by using metronome apps or rhythmic music during training sessions, focusing not on taking faster steps but on allowing the body to find its natural resonant frequency where elasticity is maximized.

Stride length optimization follows naturally from proper cadence and elastic engagement. Rather than artificially lengthening the stride by reaching forward with the foot, Benzie suggests focusing on lifting the body higher to create a more dynamic and efficient curve during both takeoff and landing phases[2]. This vertical oscillation, when properly executed, translates into horizontal distance without the braking effect common in overstriding. Shane Benzie's research, including observations of ultramarathon competitor Pavel Paloncy, demonstrated that proper technique can increase vertical oscillation without correspondingly increasing impact forces, leading to more streamlined and effective movement[2].

### Posture: The Key to Unlocking Elastic Potential

Maintaining proper posture represents perhaps the most critical element in Benzie's approach to running technique. He emphasizes keeping a straight posture with a broadened chest and slightly arched back, comparing the ideal alignment to a ship's mast—tall and straight[2]. This posture creates the optimal tension in the fascial system, particularly along the posterior chain, enabling maximum elastic recoil with each step. When runners collapse forward at the hips or hunch the shoulders, they compromise this elastic potential and force muscles to work harder to maintain propulsion.

The position of the head significantly influences overall posture and movement efficiency. By maintaining proper head alignment—neither jutting forward nor tilting downward—runners establish the neural patterns that govern whole-body coordination. The head essentially acts as the body's steering mechanism, with its position sending signals throughout the nervous system about intended direction and speed. Conscious attention to head position can therefore have cascading effects on overall movement quality.

Arm movement, often overlooked in running instruction, serves a crucial purpose in Benzie's system. The arms not only counterbalance leg motion but actively contribute to forward propulsion when used correctly. Benzie recommends engaging the arms actively, initiating the backward motion from the chest region while keeping the shoulders relaxed to counteract the body's natural forward lean[2]. This dynamic arm swing creates rotational momentum that translates into forward movement when properly coordinated with the legs, forming an integrated movement pattern that maximizes efficiency.

## Mental Training and Awareness: The Mind-Body Connection

Technique modification requires not just physical practice but conscious mental engagement. Benzie emphasizes that how we perceive motion has a direct impact on running technique—viewing running as a chore or struggle causes physical tension that compromises efficiency and amplifies stress[2]. By reframing running as a natural, flowing activity that harmonizes strength and flexibility, practitioners can achieve a state of relaxed competence that enhances performance. This mindset shift represents a fundamental departure from the "no pain, no gain" philosophy that dominates much of Western athletic culture.

Developing body awareness forms a cornerstone of Benzie's approach to improvement. He recommends employing video analysis as a crucial tool for self-awareness, enabling athletes to capture and examine their movement patterns objectively[2]. This visual feedback reveals nuances in technique that often go unnoticed during the subjective experience of running, providing concrete information about foot landing, head position, arm swing, and overall posture. Regular video assessment allows runners to track progress and make targeted adjustments to their technique over time.

Establishing personalized movement standards that encompass essential aspects of proper form creates a framework for ongoing self-assessment during runs. Benzie suggests framing these standards as reflective questions to consider while moving, such as "Is my head positioned properly?" or "Am I maintaining my cadence?"[2] This mental focus sharpens awareness of running form, creating a continuous feedback loop that allows for real-time adjustments. When combined with positive self-talk—where each question is answered with an affirmation of smooth movement—this practice builds confidence and reinforces proper technique, reducing fatigue and enhancing overall performance.

### The Practice of Relaxed Running

Perhaps counterintuitively, Benzie argues that mastering relaxation represents a key skill for improving running efficiency. A body in motion functions more smoothly when its muscles remain supple rather than tensed, allowing the elastic fascial system to function optimally[2]. Achieving this relaxed state requires deliberate concentration, particularly for individuals who associate exertion with tension or who have internalized the notion that harder effort always produces better results. By training the mind to view relaxation as an essential component of effortless running, practitioners can access a wider range of movement potential, covering more ground with less effort and resisting fatigue more effectively.

The integration of mental and physical training creates a virtuous cycle of improvement. As runners develop greater awareness and relaxation, they naturally access more of their fascial elasticity, which in turn makes running feel easier and more enjoyable. This positive experience reinforces the mental patterns that support good technique, creating sustainable progress that doesn't depend solely on willpower or forced discipline. Benzie's approach thus addresses both the physical mechanics and the psychological dimensions of running, recognizing their inseparable relationship in determining movement quality.

## Implementation Strategy: From Theory to Practice

Transforming running technique requires a structured approach that respects the body's adaptation timeline while systematically incorporating new movement patterns. The first step involves establishing a baseline through objective assessment—using video recording from multiple angles to document current running form[2]. This initial evaluation should examine each component of technique: foot placement, cadence, stride characteristics, posture, head position, and arm movement. By identifying specific areas for improvement rather than attempting wholesale change, runners can prioritize the modifications likely to yield the greatest benefits.

Implementation works best when progressive rather than abrupt. Benzie's methodology suggests beginning with short practice sessions focused exclusively on technique, performed when the body is fresh and mentally alert. These might include drills specifically designed to enhance proprioception (body awareness) and develop the neuromuscular connections necessary for improved movement. Examples include running tall with hands on the crown of the head to experience proper posture, practicing cadence with a metronome, or performing short strides with exaggerated vertical movement to engage elastic recoil[2]. These focused sessions create the movement templates that will eventually become habitual.

Gradual integration into regular training follows the initial skill development phase. Runners might designate specific portions of each run—perhaps the first five minutes, the middle mile, or the final segment—as technique-focused periods where conscious attention returns to movement quality. Over time, these conscious practice windows expand until proper technique becomes the default pattern rather than requiring constant monitoring. This integration approach respects the neural reality that habit formation takes time and consistency, avoiding the frustration that comes from expecting immediate transformation.

### Environmental and Equipment Considerations

Benzie's global observations revealed that environment significantly influences movement quality. Runners from regions with minimal footwear traditions and natural terrain exposure typically display superior elastic mechanics compared to those raised in modern urban settings[3][4]. While we cannot easily change our developmental history, we can strategically modify our training environment to promote natural movement patterns. Incorporating varied terrain—trails, grass, sand, and hills—challenges the body to develop more responsive and adaptable movement strategies compared to exclusively running on flat, predictable surfaces.

Equipment choices, particularly footwear, merit careful consideration within Benzie's framework. While the book doesn't prescribe specific shoe types, it suggests that footwear allowing natural foot function and ground feedback may better support the development of elastic running technique. This doesn't necessarily mean minimalist shoes for everyone but rather encourages thoughtful selection based on individual needs and current ability. Some practitioners might benefit from gradually transitioning to less structured footwear as their intrinsic foot strength and proprioception improve, while others might need more supportive options based on their unique biomechanics.

Regular reassessment forms a crucial component of the implementation strategy. By documenting progress through periodic video analysis and comparing current movement patterns with both the baseline and ideal models, runners can celebrate improvements while identifying areas still needing attention[2]. This evidence-based approach maintains motivation by making sometimes subtle changes visible and measurable. Tracking subjective experiences—how running feels, energy levels, recovery time, and enjoyment—provides additional feedback that often signals improvements before they become visually apparent in technique.

## Conclusion: Embracing the Art of Natural Running

Shane Benzie's "The Lost Art of Running" presents a compelling vision of running not as a purely athletic endeavor but as a fundamental human movement skill that connects us to our evolutionary heritage. The core principles—understanding fascial elasticity, optimizing technique elements, developing mental awareness, and implementing changes systematically—offer a comprehensive framework for transforming not just how we run but how we experience running. By reclaiming our natural movement patterns, we potentially access greater efficiency, reduced injury risk, and increased enjoyment that can sustain lifelong participation.

The journey toward elastic, natural running represents not a quick fix but a progressive rediscovery of capacities that modern lifestyles have obscured. Patience and consistency prove more valuable than intensity in this process, as neural pathways and fascial adaptations require time to develop. By approaching technique modification as an exploration rather than a correction, runners can maintain curiosity and enjoyment throughout the learning process, avoiding the frustration that often accompanies change efforts. The ultimate goal extends beyond performance metrics to a more profound reconnection with our bodies' innate movement intelligence—running not by forcing the body but by allowing it to express its natural capabilities.

Perhaps most significantly, Benzie's work challenges the prevailing narrative that improvement necessarily requires more effort, pain, or suffering. Instead, it suggests that our greatest performances may come not from pushing harder against our limitations but from removing the artificial constraints that prevent our natural abilities from expressing themselves fully. In this way, the lost art of running becomes not just a technique manual but a philosophy of movement that has implications far beyond sport, inviting us to reconsider how we inhabit our bodies and move through the world with greater ease, efficiency, and joy.

Sources

[1] The Lost Art of Running | Summary, Quotes, FAQ, Audio - SoBrief https://sobrief.com/books/the-lost-art-of-running

[2] [PDF] The Lost Art of Running Summary - Shane Benzie https://www.shortform.com/pdf/the-lost-art-of-running-pdf-shane-benzie

[3] Runners Book Club: The Lost Art of Running. - run into words https://runintowords.com/2020/12/15/runners-book-club-the-lost-art-of-running/

[4] Shane Benzie on the art of running - AW - Athletics Weekly https://athleticsweekly.com/performance/shane-benzie-on-the-art-of-running-1039937770/

[5] The Lost Art of Running – Book Review https://runningdirections.com/the-lost-art-of-running-book-review/

[6] Rediscovering The Lost Art of Running - RUN Singapore https://www.runmagazine.asia/rediscovering-the-lost-art-of-running/

[7] Lost Art of Running, The: A Journey to Rediscover the Forgotten ... https://www.goodreads.com/book/show/57145794-lost-art-of-running-the

[8] Counter arguments to The Lost Art of Running by Shane Benzie? https://www.reddit.com/r/running/comments/10wezju/counter_arguments_to_the_lost_art_of_running_by/

[9] Birthday Present for a Runner You Know?A book review of "The Lost ... https://www.movementrunning.com/post/birthday-present-for-a-runner-you-know-a-book-review-of-the-lost-art-of-running-by-shane-benzie

[10] The Lost Art of Running: Interview with Shane Benzie - YouTube https://www.youtube.com/watch?v=s4T6zQdpeKA

[11] The Lost Art of Running Book Summary by Shane Benzie - Shortform https://www.shortform.com/summary/the-lost-art-of-running-summary-shane-benzie

[12] Book Review: The Lost Art of Running by Shane Benzie https://www.maximummileagecoaching.com/post/book-review-the-lost-art-of-running-by-shane-benzie

[13] The Lost Art of Running - Shane Benzie, Tim Major - Adlibris https://www.adlibris.com/fi/kirja/the-lost-art-of-running-9781472991614

[14] The Lost Art of Running - Bloomsbury Publishing https://www.bloomsbury.com/us/lost-art-of-running-9781472991614/

# Visual Cues for Improving Running Technique: A Comprehensive Guide

Running efficiently requires more than just putting one foot in front of the other. The way we visualize our movements significantly impacts our running technique, energy conservation, and injury prevention. Visual cues—both external references and internal visualizations—serve as powerful tools for runners seeking to refine their form. This comprehensive exploration examines evidence-based visual cues drawn from coaching expertise and scientific research, providing runners with practical strategies to enhance their technique through visual feedback mechanisms. By incorporating these visual frameworks into training routines, runners can develop greater body awareness, establish more efficient movement patterns, and ultimately transform their running experience into one characterized by improved performance and reduced effort.

## The Power of Visual Feedback in Running Form

Visual cues function by translating complex biomechanical concepts into accessible mental images that the brain can readily process during movement. Rather than overwhelming runners with technical instructions about muscle activation or joint angles, effective visual cues create simple reference points that allow the body to naturally adopt more efficient positions. Research with Parkinson's disease patients has demonstrated how powerful visual feedback can be—patients using virtual reality visual cues showing tiles on the ground experienced significant improvements in gait parameters, with many reporting they continued to "walk on the tiles in their minds" long after the visual stimulus was removed[3]. This phenomenon illustrates how visual frameworks can create lasting neural patterns that persist beyond the initial training session.

Shane Benzie's groundbreaking work in "The Lost Art of Running" emphasizes the critical role of visual feedback in technique development. He recommends employing video analysis as a fundamental tool for self-awareness, enabling athletes to capture and meticulously examine their motion to identify aspects of their technique that can be enhanced[4]. These visual insights offer valuable, objective feedback, revealing nuances in foot landing, head position, arm swing, and overall posture that are often overlooked without such self-study. By establishing this visual baseline, runners gain a concrete understanding of their current movement patterns and can more effectively implement targeted improvements.

For many runners, the disconnect between how they think they're moving and their actual movement patterns represents a significant barrier to improvement. Visual feedback bridges this gap by providing objective information about body position and movement sequencing that sensation alone cannot accurately convey. When runners can literally see the relationship between their perceived and actual technique, they can make more precise adjustments and develop a more refined kinesthetic awareness that translates into lasting technical improvements.

### Head Position and Eye Focus Cues

The alignment of the head plays a crucial role in overall running posture, with its position sending signals throughout the nervous system about intended direction and speed. One of the most effective visual cues for maintaining proper head alignment is the "Eyes Up" technique recommended by track coaches. When runners begin to fatigue, they tend to look downward at their feet, causing the upper body to collapse forward and creating a chain reaction of postural compromises including improper hip tilt and reduced knee drive[1]. By consciously focusing the gaze forward and upward, runners naturally bring their head into proper alignment, which corrects these downstream postural issues.

The specific target of this forward gaze can be strategically selected to reinforce proper technique. Some coaches recommend focusing on a point in the distance to keep the head aligned properly[4]. This not only maintains appropriate neck position but also encourages a forward-thinking mindset that can improve pace awareness and strategic racing. For trail runners or those navigating variable terrain, this forward focus must be balanced with sufficient ground awareness, perhaps by periodically scanning the path ahead rather than staring at the immediate ground beneath the feet.

A complementary cue to "Eyes Up" is the "Head" or "Straight" cue, which coaches often use when they observe a runner's head beginning to wobble or tilt side to side during intense effort[1]. This lateral movement wastes energy and can indicate fatigue-related form breakdown. By visualizing the head as being pulled upward by a string attached to the crown—like a puppet—runners can maintain vertical alignment and reduce unnecessary movement, creating a more efficient running posture even as fatigue accumulates during longer efforts.

## Upper Body Visual Frameworks

### Arm Position and Movement Cues

The arms play a vital role in running efficiency, both by counterbalancing leg motion and actively contributing to forward propulsion when used correctly. Visual cues for arm movement focus on creating the optimal swing pattern while preventing common inefficiencies like excessive crossing or flailing. One particularly effective visualization involves imagining "trying to elbow someone behind you" while preventing your fists from crossing an imaginary wall positioned a few inches in front of your torso[1]. This dual visualization ensures that arm drive generates backward momentum (contributing to forward propulsion) while preventing the arms from crossing the midline of the body (which would create rotational forces that waste energy).

For runners who struggle with tense shoulders or inefficient hand positioning, the visualization of "holding ice cream cones in each hand that you don't want to crush or topple over" creates a powerful image that promotes relaxed, efficient hand carriage[1]. This prevents the common problem of clenched fists and tense forearms that can cascade into shoulder and neck tension. The proper tension level involves hands that are gently curved—neither tightly fisted nor completely open—with wrists and forearms that remain relaxed throughout the swing phase.

Coaches often employ abbreviated cues like "Pocket to ears" to remind runners about the proper arm swing trajectory[1]. This visualization encourages runners to initiate the backward arm drive from approximately pocket level and bring the hand forward to approximately ear level, creating an optimal swing arc. For those who tend toward extremes in their arm motion, coaches might simplify to just "Pocket" (if elbows bend too much) or "Ears" (if arms are dragging too low), providing targeted correction for the specific aspect of arm swing that needs adjustment[1].

### Torso and Posture Visualization

Maintaining proper torso alignment represents perhaps the most critical element in efficient running technique. Shane Benzie emphasizes keeping a straight posture with a broadened chest and slightly arched back, comparing the ideal alignment to a ship's mast—tall and straight[4]. This posture creates the optimal conditions for the body's fascial system to function efficiently, enabling maximum elastic recoil with each step. When visualizing this position, runners should imagine growing taller through the spine while simultaneously opening across the collarbones, creating a posture that is both elongated and expansive.

Another powerful visual framework for maintaining proper running posture involves imagining a plane running through the midline of the body that cannot be crossed by the arms[1]. This visualization helps minimize unnecessary lateral twisting and keeps the runner's momentum directed forward rather than being dissipated through rotational movements. By mentally reinforcing this sagittal plane alignment, runners naturally engage their core muscles appropriately while maintaining the most efficient directional focus for their energy expenditure.

For runners who struggle with forward lean, the visualization of "imagining a rope around your waist/hips pulling your pelvis forward" provides an intuitive framework for achieving the proper relationship between the pelvis and torso[1]. This image helps prevent excessive forward lean from the waist (which compromises efficient hip extension) while encouraging the slight forward lean from the ankles that characterizes efficient running mechanics. The key distinction is that the entire body leans as a single unit rather than folding at the waist, maintaining optimal alignment throughout the kinetic chain.

## Lower Body Visual Frameworks

### Foot Placement and Ground Contact

How the foot interacts with the ground significantly impacts running efficiency and injury risk. Rather than focusing on which specific part of the foot should contact first (a topic of considerable debate), more effective visual cues emphasize how the entire foot engages with the surface. Shane Benzie highlights the importance of utilizing the foot's natural tri-arch structure to enhance balance, increase sensory feedback, and distribute impact forces evenly[4]. Runners can visualize their feet as creating a strong yet flexible tripod with each step, with weight distributed appropriately across the forefoot, outer midfoot, and heel rather than concentrated in any single region.

For runners who struggle with overstriding (reaching the foot too far forward), the visualization of "running like you're on hot coals" provides an intuitive framework that naturally corrects several technical issues simultaneously[1]. This image encourages quicker foot lift-off, prevents reaching forward with the feet, and promotes a more balanced landing pattern beneath the body's center of mass rather than ahead of it. The sensation of urgency created by this visualization also naturally increases cadence, which further enhances running efficiency.

Some runners benefit from actually watching the shadow of their feet while running to ensure proper foot placement[4]. This direct visual feedback—available on sunny days—provides immediate information about stride length, foot position relative to the body, and landing pattern. By monitoring this shadow periodically during training runs, runners develop greater awareness of their foot mechanics and can make real-time adjustments based on what they observe, gradually internalizing more efficient movement patterns.

### Stride and Cadence Visualization

Optimizing stride length and cadence represents a crucial aspect of running efficiency. Rather than artificially manipulating these parameters through conscious control, visual frameworks can help the body naturally adopt more efficient patterns. Shane Benzie recommends maintaining a cadence between 175 and 185 steps per minute to optimize the storage and release of elastic energy through the body's fascial system[4]. Runners can visualize this rhythm as bouncing a ball at precisely the right frequency to maintain momentum, neither too quickly nor too slowly.

For improving stride length without overstriding, Benzie suggests focusing on lifting the body higher rather than reaching farther forward, creating a more dynamic and efficient curve during both takeoff and landing phases[4]. Runners can visualize their body as following an arc with each stride rather than moving in a flat, linear path. This creates appropriate vertical oscillation that translates into horizontal distance without the braking effect common in overstriding. The image of a bouncing ball following a smooth parabolic trajectory with each contact provides an accessible visualization of this concept.

An innovative approach to stride visualization comes from research with Parkinson's patients, who were instructed to "walk on virtual tiles" and "reach for the next tile" with each foot[3]. While developed for a clinical population, this visualization of stepping on or reaching for evenly spaced markers can help any runner develop more consistent stride lengths and prevent the stride shortening that often occurs with fatigue. Recreational runners might mentally project tiles, stepping stones, or other regular markers on their running surface as a framework for maintaining consistent stride parameters.

## Implementing Visual Cues Effectively

### Using Video Analysis

Video analysis represents one of the most powerful tools for developing running technique through visual feedback. Shane Benzie emphasizes its importance for capturing and examining movement patterns objectively[4]. By recording running form from multiple angles (side, front, back) and at different intensities, runners can identify technique elements that sensation alone might not reveal. This provides concrete information about foot landing, head position, arm swing, and overall posture that creates a foundation for targeted improvement.

The most effective video analysis follows a structured approach. Runners should:

1. Establish a baseline by recording their natural running form without attempting to modify it

2. Analyze specific components systematically (head position, arm swing, torso alignment, foot placement)

3. Identify 1-2 priority areas for improvement rather than attempting wholesale changes

4. Implement cues targeting these priorities during focused technique sessions

5. Record follow-up videos to assess progress and refine approach

This evidence-based method ensures that technique modifications are both necessary and effective, preventing the common problem of "fixing" aspects of form that aren't actually limiting factors for the individual runner.

### Mental Integration Techniques

For visual cues to transform running technique, they must move beyond conscious application to become integrated patterns. Benzie recommends establishing personalized movement standards that encompass essential aspects of proper form, framed as reflective questions to consider while running[4]. These might include: "Is my head positioned properly?" "Am I maintaining my cadence?" "Are my arms moving effectively?" This mental focus sharpens awareness of running form, creating a continuous feedback loop that allows for real-time adjustments.

When combined with positive self-talk—where each question is answered with an affirmation of smooth movement—this practice builds confidence and reinforces proper technique[4]. Rather than criticizing flaws, runners acknowledge moments of effective movement, which strengthens the neural patterns associated with good technique. This creates a virtuous cycle where improved form leads to positive experiences, which further reinforces technique improvements.

The ultimate goal is developing what might be called "visual memory" for effective running form. Just as Parkinson's patients reported they "still walked on the tiles in their minds" after training[3], runners can internalize visual frameworks until they become automatic reference points that guide movement without conscious effort. This represents the transformation of deliberate technique practice into natural, efficient running form that persists even during challenging conditions like fatigue or competitive pressure.

## Conclusion: Creating Your Personal Visual Framework

The integration of visual cues into running technique development offers a powerful approach that bridges the gap between conceptual understanding and practical application. By translating complex biomechanical principles into accessible visual frameworks, runners can more effectively implement the subtleties of efficient movement patterns without becoming overwhelmed by technical details. The cues outlined in this report—from head position and eye focus to arm movement and foot placement—provide a comprehensive toolkit from which runners can select the most relevant elements for their individual needs.

The most effective approach involves starting with video analysis to identify priority areas, selecting 1-2 focused cues that address these priorities, practicing these cues during designated technique sessions, gradually integrating them into regular training, and periodically reassessing through follow-up video analysis. This structured progression respects the neurological reality that habit formation takes time and consistency, preventing the frustration that comes from expecting immediate transformation.

Perhaps most importantly, visual cues should ultimately enhance rather than complicate the running experience. When properly implemented, they create a virtuous cycle where improved technique leads to more enjoyable running, which naturally reinforces the movement patterns that contribute to efficiency. By embracing this approach, runners can transform their relationship with running technique from one of struggle and analysis paralysis to one of intuitive flow and progressive improvement—rediscovering what Shane Benzie aptly calls "the lost art of running."

Sources

[1] What are everyone's favorite/most impactful running form cues? https://www.reddit.com/r/AdvancedRunning/comments/rcg7if/what_are_everyones_favoritemost_impactful_running/

[2] 3 Form Cues for Better Technique - YouTube https://www.youtube.com/watch?v=lWZ86muexn8

[3] Virtual Reality Feedback Cues for Improvement of Gait in Patients ... https://pmc.ncbi.nlm.nih.gov/articles/PMC3971367/

[4] [PDF] The Lost Art of Running Summary - Shane Benzie https://www.shortform.com/pdf/the-lost-art-of-running-pdf-shane-benzie

[5] Counter arguments to The Lost Art of Running by Shane Benzie? https://www.reddit.com/r/running/comments/10wezju/counter_arguments_to_the_lost_art_of_running_by/

[6] 3 Simple Form Cues for Easy Running - YouTube https://www.youtube.com/watch?v=va-SyABLqig

[7] Use of cues in virtual reality depends on visual feedback - Nature https://www.nature.com/articles/s41598-017-16161-3

[8] How to Run-Part 2: Cues, Pictures, Videos, and Hip Extension https://www.scienceofrunning.com/2010/08/how-to-run-part-2-cues-pictures-videos.html

[9] Technique Challenge Week 2: Posture - YouTube https://www.youtube.com/watch?v=-QMJhiTRL9k

[10] Visualizing Instructions for Physical Training: Exploring Visual Cues ... https://dl.acm.org/doi/fullHtml/10.1145/3491102.3517735

[11] [PDF] The Effects of Video Feedback on Running Form https://digitalcommons.usf.edu/cgi/viewcontent.cgi?article=10619&context=etd

[12] Think Tall for Good Running Form https://www.mcmillanrunning.com/think-tall-for-good-running-form/

[13] The Lost Art of Running Quotes by Shane Benzie - Goodreads https://www.goodreads.com/work/quotes/85817832

[14] 360 YOU: 5 Ways to Invest In Your Running Form Today https://www.womensrunning.com/training/beginner/360-you-running-form-cues/

[15] Running Form for Beginners - A Simple Guide with Examples https://movaia.com/running-form-for-beginners-a-simple-guide-with-examples/

[16] Learning these key cues could help you achieve perfect running form https://www.runnersworld.com/uk/a776029/learning-these-key-running-cues-could-help-you-achieve-perfect-form/

[17] Coaching Cues To Correct Running Technique For Athletes https://kingsportstraining.com/coaching-cues-to-correct-running-technique-for-athletes

[18] 10 Principles of Proper Running Form - RunRepeat https://runrepeat.com/guides/10-principles-of-proper-running-form

[19] How to Analyze Running Form - Fast Talk Laboratories https://www.fasttalklabs.com/physiology/how-to-analyze-running-form/

[20] Proper Running Form: 9 Tips To Perfect Your Technique https://marathonhandbook.com/proper-running-form/

[21] Influence of visual feedback and rhythmic auditory cue on walking of ... https://pubmed.ncbi.nlm.nih.gov/28946580/

[22] How to Run: Running with proper biomechanics - Science of Running https://www.scienceofrunning.com/2010/08/how-to-run-running-with-proper.html

[23] Visual Cue Based Corrective Feedback for Motor Skill Training in ... https://ieeexplore.ieee.org/document/9978915/

[24] Effective cueing in gait retraining - by Rich Willy - RunningPhysio https://www.running-physio.com/effective-cueing/

[25] What Is Perfect Running Form? | Run Technique Tips For All Runners https://www.youtube.com/watch?v=brFHyOtTwH4

[26] One Easy Tip To Improve Running Form - Trail Runner Magazine https://www.trailrunnermag.com/training/trail-tips-training/one-easy-tip-to-improve-running-form/

[27] How To Run Properly | Running Technique Explained - YouTube https://www.youtube.com/watch?v=_kGESn8ArrU

[28] Nail The Perfect Running Form - Nike https://www.nike.com/ie/a/nail-the-perfect-running-form

[29] The Lost Art of Running - Shane Benzie, Tim Major - Adlibris https://www.adlibris.com/fi/kirja/the-lost-art-of-running-9781472991614

[30] Episode 75 - Shane Benzie - The Lost Art of Running - YouTube https://www.youtube.com/watch?v=jzCRfjga2KY

[31] Book Review: The Lost Art of Running by Shane Benzie https://www.maximummileagecoaching.com/post/book-review-the-lost-art-of-running-by-shane-benzie

[32] Shane Benzie on Running Beautifully https://strengthrunning.com/2021/03/shane-benzie-running-technique/

[33] Improving Your Stryd Footpath With Running Technique Specialist ... https://blog.stryd.com/2025/02/19/improving-your-stryd-footpath-with-paul-mackinnon/

[34] technique & movement coach Shane Benzie from Running Reborn https://www.youtube.com/watch?v=Lapx3gJ0QjE

[35] The Lost Art of Running - Bloomsbury Publishing https://www.bloomsbury.com/uk/lost-art-of-running-9781472968104/

[36] Running Reborn: Welcome https://runreborn.com

[37] The Lost Art of Running: A Journey to Rediscover the Forgotten ... https://www.goodreads.com/book/show/56491390-the-lost-art-of-running

[38] The biomechanics of running. An afternoon with Shane Benzie. https://run-ultra.com/training/the-biomechanics-of-running-an-afternoon-with-shane-benzie/

[39] The Lost Art of Running | Summary, Quotes, FAQ, Audio - SoBrief https://sobrief.com/books/the-lost-art-of-running

Tanssiharrastuksen hyödyt polkujuoksijalle

 # Tanssiharrastuksen hyödyt polkujuoksijalle: monipuolisuuden ja suorituskyvyn synergia  

Tanssin ja polkujuoksun yhdistäminen tarjoaa polkujuoksijalle ainutlaatuisen mahdollisuuden kehittää sekä fyysistä että henkistä suorituskykyä. Tanssiharrastuksesta saatavat edut ulottuvat lihasvoiman ja liikkuvuuden parantamisesta kognitiivisten kykyjen ja stressinhallinnan vahvistamiseen, mikä täydentää polkujuoksun vaatimuksia monella merkittävällä tavalla. Tutkimusten mukaan tanssin monipuoliset liikkeet parantavat tasapainoa ja koordinaatiota[3][4], kun taas sen luova ulottuvuus aktivoi aivojen eri alueita[3], mikä voi parantaa navigointikykyä vaativissa polkuolosuhteissa. Tanssista saatava yhteisöllisyys ja ilon kokemus toimivat tehokkaana motivaattorina pitkäkestoisen harjoittelun tukena[3][6].  

## Fyysiset hyödyt: tasapainon ja lihasketjujen monipuolistaminen  

### Lihasryhmien tasapainottaminen ja ennaltaehkäisevä vaikutus  

Polkujuoksun keskeisiin haasteisiin kuuluu epätasaisen maaston aiheuttama epäsymmetrinen kuormitus, joka altistaa niveliä ja lihaksia toistuville rasituksille[2][4]. Tanssi tarjoaa ratkaisun tähän harjoittamalla kehoa monitasoisesti: syvien vartalolihasten aktivoimisesta[3] pienimpien stabilointilihasten herätteeseen. Esimerkiksi baletin perusliikkeet parantavat nilkkojen ja polvien stabiliteettia[3], kun taas latinalaiset tanssit kehittävät lantion liikkuvuutta ja dynaamista tasapainoa[3].  

Tanssin edistämä lihasten vuorovaikutus vähentää polkujuoksussa yleisten vammojen, kuten polven nivelrikon tai jännetupen tulehduksen, riskiä[4]. Tähän vaikuttaa erityisesti se, että tanssiliikkeet pakottavat käyttämään lihaksia epätavallisissa kulmissa ja yhdistelmissä, mikä estää liiallista toistoa[3][6].  

### Aerobisen kapasiteetin ja lihaskestävyyden synergia  

Vaikka tanssi ei ole yhtä intensiivistä jatkuvaa aerobista rasitusta kuin pitkät polkujuoksulenkit, sen intervallimainen luonne (esim. jazz- tai hiphop-tanssin nopeat liikesarjat) voi parantaa anaerobista kestävyyttä[3][4]. Tämä on erityisen hyödyllistä lyhyissä, jyrkissä nousuissa tai teknisissä laskuissa, joissa tarvitaan räjähdysmäistä voimantuottoa[4][5]. Lisäksi tanssin parissa kehittyvä lihaskestävyys tukee pitkiä ultramatkoja, sillä lantion ja ylävartalon lihakset oppivat toimimaan tehokkaasti pitkäkestoisten rasitusten aikana[3][6].  

## Neurobiologiset vaikutukset: kognitiivisen joustavuuden parantaminen  

### Navigointitaitojen kehittyminen spatiaalisella harjoittelulla  

Polkujuoksun vaativimpiin osa-alueisiin kuuluu reaaliaikainen reittisuunnittelu epätasaisessa maastossa[5]. Tanssi, erityisesti improviseerauksen sisältävät muodot kuten nykytanssi, harjaannuttaa päätöksentekokykyä dynaamisissa tilanteissa[3]. Tutkimusten mukaan tanssijoiden aivot kehittävät poikkeuksellisen kehittyneen kyvyn käsitellä visuaalisia ja kinesteettisiä signaaleja samanaikaisesti[3], mikä parantaa kykyä reagoida nopeasti mutkikkaissa polkuolosuhteissa.  

### Muistin ja keskittymisen vahvistuminen moniaistisella stimuloinnilla  

Tanssin oppimiseen liittyvä askelkuvioiden muistaminen ja musiikin rytmin seuraaminen aktivoivat aivojen hippokampusta ja prefrontaalisia alueita[3][6]. Nämä alueet ovat keskeisiä myös polkujuoksun suorituskyvyn kannalta, sillä ne säätelevät kestävyysharjoittelun aikana tarvittavaa mielenlujuutta ja keskittymiskykyä[2][4]. Erityisesti paritanssissa vaadittava vuorovaikutus kumppanin kanssa kehittää sosiaalista älykkyyttä[3], mikä voi auttaa tiimikilpailuissa tai yhteisjuoksutilanteissa.  

## Psyykkiset hyödyt: motivaation ja palautumisen tukeminen  

### Luovuuden ja ilon kautta tapahtuva uudelleenvirgistyminen  

Polkujuoksun meditatiivinen luonne[2] ja tanssin ekspressiivinen ulottuvuus täydentävät toisiaan tarjoamalla erilaisia kanavia stressin purkamiseen. Tanssin endorfiinipitoiset harjoitukset[3] voivat toimia tehokkaana mielialan parantajana kilpailujen jälkeisissä palautumisjaksoissa. Lisäksi tanssin tarjoama ilmaisun vapaus voi auttaa purkamaan kilpailupaineiden aiheuttamaa ahdistusta[6].  

### Yhteisöllisyyden voima: sosiaalisten sidosten vahvistaminen  

Vaikka polkujuoksu on usein yksilölaji, tanssi tarjoaa valmiin yhteisön, jossa harjoitellaan vuorovaikutustaitoja ja jaetaan yhteisiä kokemuksia[3][6]. Tämä sosiaalinen verkosto voi olla kriittinen kannustimen lähteenä pitkäkestoisen harjoittelun aikana. Esimerkiksi ryhmätanssiharjoitukset opettavat tiimityöskentelyä, mikä voi hyödyttää viestikilpailuissa tai yhteisissä harjoitusleireissä[4][5].  

## Harjoittelumenetelmät: tanssin integrointi polkujuoksurutiiniin  

### Periodisaatio ja synergisten harjoitusjaksojen suunnittelu  

Tehokkaaseen yhdistämiseen kannattaa soveltaa periodisaatioperiaatteita: kilpailukauden ajan tanssia voidaan käyttää aktiivisena palautumisvälineenä, kun taas perusjaksoilla sen avulla rakennetaan perusliikkuvuutta[4][6]. Esimerkiksi balettibarren harjoitukset lämpenemisenä ennen kestävyyslenkkejä[3] tai latinalaisten tanssien rytmiharjoittelua intervallijuoksujen jälkeisenä aktiivisena palautumisena.  

### Liikkeiden soveltaminen polkujuoksutekniikan kehittämiseen  

Tietoisesti valittuja tanssiliikkeitä voidaan käyttää korjaamaan polkujuoksutekniikan puutteita. Esimerkiksi:  

- **Afrikkalaisen tanssin lantioliikkeet:** parantavat lantion nivelten liikkuvuutta jyrkissä nousuissa[3]  

- **Breakdancen maassa tekemiset:** vahvistavat rystyjä ja olkapäitä teknisten laskujen valmisteluun[4]  

- **Salsan kierähdykset:** harjaannuttavat vestibulaarijärjestelmää äkillisiin suunnanmuutoksiin[3]  

Näitä liikkeitä voidaan integroida voima- tai koordinaatiotreenien osaksi 2–3 kertaa viikossa[6].  

## Tulevaisuuden näkymät: lajienvälinen koulutus biomekaniikan kehittäjänä  

Viimeaikaiset tutkimukset ovat osoittaneet, että tanssijoiden kehonhallintaan liittyvät aivomuutokset voivat parantaa motorista oppimisnopeutta muissakin liikuntalajeissa[3][6]. Tämä avaa mahdollisuuksia täsmällisemmille harjoitusmetodeille, joissa tanssin neuroplastisia vaikutuksia hyödynnetään polkujuoksutekniikan opettamisessa. Erityisesti virtuaalitodellisuusteknologian yhdistäminen tanssiin ja polkujuoksun simulointiin voi tulevaisuudessa tarjota innovatiivisia harjoitteluvälineitä[4][5].  

## Johtopäätökset: monipuolisuuden filosofia suorituskykyyn  

Tanssin ja polkujuoksun yhdistäminen ei ole pelkkä harjoitusvariatio, vaan kokonaisvaltainen filosofia, joka korostaa kehon ja mielen monipuolista kehittämistä. Tämän lähestymistavan avulla polkujuoksijat voivat rakentaa kestävän pohjan huippusuorituksille samalla, kun he parantavat elämänlaatuaan laajemmin. Tulevaisuudessa lajien välinen koulutus tulee todennäköisesti olemaan keskeinen osa huippu-urheilun valmennusmetodeja, ja tanssilla on siinä keskeinen rooli motoristen ja kognitiivisten taitojen integroijana.

Sources

[1] Sydän-Hämeen Lehti 02.09.2015 - Lehtiluukku.fi https://www.lehtiluukku.fi/esikatselu/sydan-hameen_lehti/02.09.2015/88338.html

[2] Mitä saamme irti polkujuoksusta? - Trailrunning Finland https://trailrunningfinland.com/2022/11/11/mita-saamme-irti-polkujuoksusta/

[3] Tanssimalla huippukuntoon | Terve.fi https://www.terve.fi/artikkelit/tanssimalla-huippukuntoon

[4] Polkujuoksu – monipuolinen, omintakeinen ja kokemusrikas harrastus https://teamnoux.com/2019/03/16/polkujuoksu-monipuolinen-omintakeinen-ja-kokemusrikas-harrastus/

[5] Suunnistuksesta tehoa ja ketteryyttä polkujuoksuun https://www.mountainrunning.fi/blogs/blogi/suunnistuksesta-tehoa-ja-ketteryytta-polkujuoksuun

[6] Hyötyliikuntaa vai harrastuksia? - Valio https://www.valio.fi/artikkelit/hyotyliikuntaa-vai-harrastuksia/

[7] Miten valmistautua ensimmäiseen polkujuoksukisaan? https://www.maratonseikkailut.com/post/miten-valmistautua-ensimm%C3%A4iseen-polkujuoksukisaan

[8] Oletko polkujuostessasi törmännyt vuorigorillaan? - Trailrunning ... https://trailrunningfinland.com/2018/11/16/oletko-polkujuostessasi-tormannyt-vuorigorillaan/

[9] Ei suomalaiset tanssi - Ultrajuoksuseura Sisu https://ultrasisu.com/2018/06/04/ei-suomalaiset-tanssi/

[10] Toni Limnell on yksi Kuusamon Karhunkierroksella juostavaan 166 ... https://areena.yle.fi/1-62647393

[11] Ensimmäistä kertaa järjestetty Säkylänharjun polkujuoksu keräsi ... https://www.alasatakunta.fi/urheilu/ensimmaista-kertaa-jarjestetty-sakylanharjun-polkujuoksu-kerasi-runsaasti-osallistujia-6.2.129235.a8367bd352

[12] Polkujuoksun suosio kasvaa kasvamistaan - Rovaniemi - Lapin Kansa https://www.lapinkansa.fi/polkujuoksun-suosio-kasvaa-kasvamistaan-tapahtumie/125953

[13] [PDF] EU-EUROT LIIKUNNALLE 2017-2020 HANKELISTAUS https://bin.yhdistysavain.fi/1598889/uRnFlyYrDCwzrzif3cma0XoKNX/EU-eurot-liikunnalle-2017-2020-hankelistaus.pdf

[14] [PDF] PUDASJÄRVI-lehti - VKK-Media https://www.vkkmedia.fi/wp-content/uploads/2024/12/Pudasjarvi-lehti-36-2017.pdf

[15] [PDF] Seinäjoen kansalaisopiston opinto-opas 2024-2025 https://www.seinajoki.fi/wp-content/uploads/2024/06/seinajoen_kansalaisopiston_opinto-ohjelma_2024-2025s_saavutettava.pdf

[16] Polkujuoksu – urheilua vai retkeilyä? - baltsu - WordPress.com https://baltsu.wordpress.com/2020/11/10/polkujuoksu-urheilua-vai-retkeilya/

[17] Onnistu oheislajeilla - Juoksija https://juoksija.fi/juoksu/onnistu-oheislajeilla/

[18] Lonkat. Voima. Jalan-nosto. Arabeski. Aukikierto. Tämä erityisesti ... https://www.instagram.com/fatimawitick/p/BpDDWjjhdna/

[19] Vieläkään en tanssi. #ylämäkialamäki #dynafitteamfinland #stayfast ... https://www.instagram.com/sam0vaari/reel/DGBVzLNMHH2/

[20] Polkujuoksu – usein kysytyt kysymykset - Teräsmeduusat - https://terasmeduusat.fi/polkujuoksu-usein-kysytyt-kysymykset

[21] Onko polkujuoksu juoksua? - Page 5 - Yleistä keskustelua juoksusta https://www.juoksufoorumi.fi/topic/36588-onko-polkujuoksu-juoksua/?page=5

[22] Anna-Stiina on yksi maan parhaista polkujuoksijoista - Tehy-lehti https://www.tehylehti.fi/fi/ihmiset/anna-stiina-yksi-maan-parhaista-polkujuoksijoista-nautin-mudassa-rampimisesta

[23] liikunta - Meijän polku https://www.meijanpolku.fi/tag/liikunta/

[24] Ylivieskalainen Pirjo Saukko juoksi läpi yöttömän yön ja sijoittui ... https://www.kalajokilaakso.fi/artikkeli/ylivieskalainen-pirjo-saukko-juoksi-lapi-yottoman-yon-ja-sijoittui-toiseksi-yllas-pallas-polkujuoksu

[25] Polkujuoksu - liikuntaa ja luontoelämyksiä - Taivasalla https://taivasalla.fi/polkujuoksu-liikuntaa-ja-luontoelamyksia/

[26] Mistä jännitystä elämään? Elämä on tylsää ja tasapaksua. Kuntosalit ... https://www.vauva.fi/keskustelu/3538431/mista-jannitysta-elamaan-elama-tylsaa-ja-tasapaksua-kuntosalit-ja-lenkkeilyt?page=1

[27] [PDF] Opinto-ohjelma kevät 2025 - Jokihelmen opisto https://www.jokihelmenopisto.fi/wp-content/uploads/Opinto-ohjelma-kevat-2025.pdf

[28] Ihon mikroneulaus ensimmäistä kertaa! Oli tosi hyvä kokemus #m... https://www.tiktok.com/@veera.vlog/video/7434244229817175318

Principles and implementation of The Core

Foundational Principles and Practical Implementation of The Core

Dr. Aki Hintsa and Oskari Saari's *The Core: Better Life, Better Performance* presents a holistic framework for achieving sustained high performance through balanced well-being. Drawing from Hintsa’s experience as a physician, missionary, and performance coach for elite athletes like Formula 1 driver Sebastian Vettel, the method emphasizes that success emerges not from relentless striving but from cultivating a life aligned with one’s deepest values. This report distills the book’s core principles into actionable strategies, integrating practical training tips and implementation steps grounded in the Circle of Better Life model.  

---

## The Core: Identity, Purpose, and Control  

At the heart of Hintsa’s philosophy lies the **Core**, a triad of self-awareness that answers three existential questions: *Who am I? What do I want? Am I in control of my life?* These questions form the motivational backbone for sustainable habit change and performance optimization[1][4].  

### 1. Identity: Defining Who You Are  

Identity transcends professional titles or societal roles. It involves recognizing intrinsic values, passions, and the narratives that shape self-perception. For example, Haile Gebrselassie, the Olympic gold medalist, viewed running as an expression of his identity rather than its definition[3].  

**Implementation Steps:**  

- Conduct a weekly self-reflection exercise using journal prompts like *“What activities make me feel most authentic?”* or *“When do I feel disconnected from myself?”*  

- Create a personal mission statement that articulates core values (e.g., integrity, creativity, resilience) and how they manifest in daily roles (e.g., parent, leader, learner)[4].  

**Training Tip:** Pair reflections with physical activity, such as mindful walking or yoga, to integrate bodily awareness with self-inquiry[1].  

### 2. Purpose: Clarifying What You Want  

Purpose provides direction by aligning actions with long-term aspirations. Hintsa argues that a life lacking purpose often leads to burnout, even if externally successful[5].  

**Implementation Steps:**  

- Map out a 5-year vision across six domains: career, relationships, health, personal growth, community, and leisure.  

- Use backward design: Start with the envisioned outcome and identify quarterly milestones. For instance, if the goal is to lead a healthier lifestyle, a milestone might involve completing a 10K run or adopting a plant-based diet for three months[4].  

**Training Tip:** Visualize success during low-intensity workouts (e.g., steady-state cardio) to reinforce neural pathways linking effort to purpose[1].  

### 3. Control: Mastering Active Decision-Making  

Control is the practice of prioritizing actions that align with identity and purpose. As Dr. Hintsa observed, many high performers falter when they sacrifice autonomy for external validation[5].  

**Implementation Steps:**  

- Conduct a time audit: Track daily activities for one week, categorizing them as “aligned,” “neutral,” or “misaligned” with core values.  

- Implement the “20% Rule”: Dedicate 20% of weekly time to activities that directly advance personal or professional goals[4].  

**Training Tip:** Use interval training as a metaphor for control: alternate focused work sprints (25 minutes) with recovery periods (5 minutes) to maintain agency over energy expenditure[2].  

---

## The Circle of Better Life: Six Pillars for Holistic Performance  

The Core fuels progress across six interconnected domains. Neglecting any pillar destabilizes the entire system, much like a wheel with a broken spoke[1][5].  

### 1. Physical Activity: Beyond Exercise  

Physical activity encompasses endurance, strength, mobility, and daily movement. Hintsa’s approach rejects one-size-fits-all regimens in favor of personalized plans that adapt to individual lifestyles[1][5].  

**Implementation Steps:**  

- **Endurance:** Start with two 30-minute zone 2 cardio sessions weekly (e.g., brisk walking, cycling) to build aerobic base without excessive strain.  

- **Strength:** Incorporate full-body resistance training twice weekly, focusing on compound movements (squats, deadlifts, push-ups).  

- **Mobility:** Dedicate 10 minutes daily to dynamic stretching or yoga sequences targeting tight areas (e.g., hip flexors for desk workers)[1].  

**Training Tip:** Sync workout intensity with circadian rhythms: schedule high-intensity sessions in late morning when cortisol peaks, and mobility work in the evening to aid recovery[5].  

### 2. Nutrition: Fueling Performance  

Nutrition is framed not as restriction but as strategic nourishment. The book advocates for intuitive eating patterns that stabilize energy and cognition[5].  

**Implementation Steps:**  

- Apply the “Plate Method”: Fill 50% of plates with non-starchy vegetables, 25% with lean protein, and 25% with complex carbs at main meals.  

- Practice “Nutrient Timing”: Consume protein-rich snacks (e.g., Greek yogurt with berries) within 45 minutes post-workout to enhance muscle repair[1].  

**Training Tip:** Use meal prep sessions as mindfulness practice: focus on chopping vegetables or seasoning dishes deliberately to build present-moment awareness[4].  

### 3. Sleep and Recovery: The Performance Multiplier  

Sleep is prioritized as the foundation of recovery, with Hintsa noting that elite performers like Vettel guarded their sleep hygiene as rigorously as their training[3].  

**Implementation Steps:**  

- Establish a 30-minute pre-bed ritual involving dim lighting, a digital detox, and relaxation techniques (e.g., diaphragmatic breathing).  

- Introduce 20-minute power naps when nighttime sleep falls below 7 hours, limiting them to early afternoon to avoid disrupting circadian rhythms[5].  

**Training Tip:** Pair sleep tracking with morning heart rate variability (HRV) measurements to gauge recovery status and adjust training loads accordingly[2].  

### 4. Biomechanics: Optimizing Movement Health  

Biomechanics addresses postural imbalances and movement inefficiencies that arise from sedentary lifestyles or repetitive motions[5].  

**Implementation Steps:**  

- Perform a posture audit: Use smartphone photos to assess alignment while sitting and standing. Common focus areas include forward head posture and anterior pelvic tilt.  

- Integrate micro-breaks every 30 minutes during sedentary work: 1 minute of thoracic spine rotations or shoulder blade squeezes[1].  

**Training Tip:** Blend strength training with mobility work using exercises like overhead squats with a pause at the bottom position to improve range of motion under load[5].  

### 5. Mental Energy: Cultivating Cognitive Resilience  

Mental energy management involves sustaining focus while avoiding burnout. The book emphasizes that “whoever has the most energy wins” in high-stakes environments[3].  

**Implementation Steps:**  

- Practice “Attention Priming”: Begin each day with 5 minutes of focused breathing to set intentionality.  

- Implement the “Distraction Inventory”: Identify three recurring distractions (e.g., social media, multitasking) and create precommitment strategies to minimize them[4].  

**Training Tip:** Use endurance workouts as mental toughness drills: during the final 10% of a run or ride, repeat a mantra tied to core values (e.g., “Persist with purpose”)[1].  

### 6. General Health: Proactive Prevention  

Regular health screenings and preventive care form the baseline for sustained performance. Hintsa advocates treating check-ups as “performance diagnostics” rather than mere medical formalities[5].  

**Implementation Steps:**  

- Schedule quarterly biomarkers panels tracking key indicators like vitamin D, cortisol, and HbA1c.  

- Adopt a “Prehabilitation” mindset: Address minor aches or imbalances with physical therapy before they escalate into injuries[1].  

**Training Tip:** Correlate health metrics with training data. For example, if fasting blood glucose rises, assess whether recent increases in training volume require nutritional adjustments[2].  

---

## Integrating the Core into Organizational Practices  

While initially designed for individuals, Hintsa’s principles have been adapted by corporations seeking to enhance employee performance through well-being[3][5].  

### 1. Leadership Development  

Train managers to model Core-aligned behaviors:  

- Host quarterly workshops where leaders share personal stories of aligning values with decisions.  

- Incorporate well-being metrics (e.g., team sleep quality scores) into performance reviews[2].  

### 2. Feedback Systems  

Replace annual reviews with biweekly Core check-ins:  

- Employees discuss progress on identity, purpose, and control goals.  

- Managers provide resources (e.g., flexible hours for family time) to reinforce autonomy[4].  

### 3. Workplace Design  

Create environments that support all six pillars:  

- Standing desks and mobility zones for biomechanical health.  

- Quiet rooms with nap pods for recovery.  

- Healthy meal subsidies tied to nutrition education[5].  

---

## Conclusion: Sustaining Success Through Equilibrium  

*The Core* redefines success as the natural byproduct of a life lived with intentionality across interconnected domains. By anchoring habits in self-awareness (identity), direction (purpose), and agency (control), individuals and organizations can achieve resilient high performance without sacrificing well-being. The implementation steps outlined here—from circadian-aligned training to purpose-driven nutrition—provide a roadmap for translating Hintsa’s philosophy into daily practice. As demonstrated by Vettel’s championship-winning partnership with Hintsa, lasting excellence emerges not from relentless pushing but from the disciplined cultivation of energy across mind, body, and spirit[3][5].

Sources

[1] Our Method – Success is a By-Product of Wellbeing https://www.hintsa.com/method/

[2] 12 Performance Management Techniques & Implementation Guide https://cloudassess.com/blog/performance-management-techniques/

[3] Book Review - The Core: Better Life, Better Performance https://www.motorsport.com/f1/news/book-review-the-core-better-life-better-performance-677743/677743/

[4] Why Starting From Your Core is the Key to Sustainable Habit Change https://www.hintsa.com/insights/blogs/starting-from-core-key-to-sustainable-habit-change/

[5] High Performance Talks: Dr. Aki Hintsa https://www.hintsa.com/insights/blogs/high-performance-talks-dr-aki-hintsa/

[6] How to Create an Effective Performance Management System in 12 ... https://www.deel.com/blog/create-effective-performance-management-system/

[7] [PDF] NON-FICTION Fall 2024 - Bonnier Rights Finland https://www.bonnierrights.fi/wp-content/uploads/2024/08/BRF_2024_NF_fall.pdf

[8] Hintsa High Performance Talks: Dr. Aki Hintsa - YouTube https://www.youtube.com/watch?v=xjX7uprmHMM

[9] 5 Steps to an Effective Performance Improvement Plan - Cezanne HR https://cezannehr.com/hr-blog/2020/01/steps-for-effective-performance-improvement-plan/

[10] [PDF] planning, implementing and evaluating a training - JYX https://jyx.jyu.fi/bitstream/handle/123456789/72261/1/URN:NBN:fi:jyu-202010206322.pdf

[11] Performance Management Process & Cycles: A Comprehensive Guide https://www.personio.com/hr-lexicon/performance-management-cycles/

[12] How well-being improves performance: An interview with Annastiina ... https://www.mckinsey.com/capabilities/people-and-organizational-performance/our-insights/how-wellbeing-improves-performance-an-interview-with-annastiina-hintsa

[13] The Core – Better Life, Better Performance - Bonnier Rights Finland https://www.bonnierrights.fi/books/the-core-better-life-better-performance/

[14] Five Steps: Changing Paradigms from Training to Performance https://www.learningguild.com/articles/1698/five-steps-changing-paradigms-from-training-to-performance/

[15] The 2nd article: Sedentary Behaviour and Physical Inactivity- by Ludde https://www.crossfitbasement.fi/blogi/the-2nd-article-sedentary-behaviour-and-physical-inactivity-ludde/

[16] The Core – Better Life, Better Performance - WSOY https://www.wsoy.fi/kirjat/the-core-better-life-better-performance/

[17] Effective Performance Management Planning Guide - ELMO Software https://elmosoftware.com.au/resources/blog/effective-performance-management-planning-guide

[18] Publications - Hintsa Performance https://www.hintsa.com/insights/publications/

[19] Aki Hintsa: McLaren's F1 doctor who was so much more https://www.motorsportmagazine.com/articles/single-seaters/f1/aki-hintsa-mclarens-f1-doctor-who-was-so-much-more/

[20] The Core by Dr. Aki Hintsa and Oskari... - Hintsa Performance https://www.facebook.com/hintsaperformance/posts/the-core-by-dr-aki-hintsa-and-oskari-saari-is-now-available-as-an-e-book-read-a-/607696422714172/

[21] List of books by author Aki Hintsa - ThriftBooks https://www.thriftbooks.com/a/aki-hintsa/2810694/

[22] 4 Steps for Improving Your Results with Logical Performance Planning https://www.hintsa.com/insights/blogs/4-steps-logical-performance-planning/

[23] The Core - Better Life, Better Performance – Oskari Saari, Aki Hintsa https://kirja.fi/collections/oskari-saari/products/the-core-better-life-better-performance-9789510417386

[24] Reviews - The Core - Better Life, Better Performance | The StoryGraph https://app.thestorygraph.com/book_reviews/c30efe39-75cf-4fa3-83e0-e255de05e3c2

[25] Core - Better Life, Better Performance, The - Suomalainen Kirjakauppa https://www.suomalainen.com/products/the-core-1

[26] The Core - Better Life, Better Performance - Saari, Oskari - Hintsa, Aki https://rosebud.fi/2020/?sivu=tuote&ean=9789510437155&osta=9789510437155

[27] A fantastic day thanks to @ignitionperform @thehalowproject and ... https://www.instagram.com/formulatoperform/p/CtxHK5mNYWo/?locale=situs%2Bslot%2Bpg%2Bgacor%E3%80%90GB777.BET%E3%80%91.hqio&hl=en

[28] [PDF] Kasvatuksen yhteisöt – uupumusta, häirintää vai yhteisöllistä kasvua? http://ktk.ulapland.fi/kasvatuspaivat/kasvatuksenyhteisot.pdf

[29] The Core - Better Life, Better Performance - Aki Hintsa, Oskari Saari https://www.adlibris.com/fi/kirja/the-core-better-life-better-performance-9789510417386

[30] Use these 12 tips to improve training sessions https://training.safetyculture.com/blog/tips-to-improve-training-sessions/

[31] 3 Proven Steps to Upgrade Core Skills at Work - LSA Global https://lsaglobal.com/blog/3-proven-steps-to-upgrade-core-skills/

[32] Core Skills Programmes - The Better People https://www.thebetterpeople.co.uk/blog/courses/core-skills-programmes/

[33] THE CORE – The starting point to better life, better performance https://speakingfromexperience.org/2018/11/26/the-core-the-starting-point-to-better-life-better-performance/

[34] How to Improve Employee Performance - Betterworks https://www.betterworks.com/magazine/3-ways-to-improve-work-performance/

[35] 6 Key Elements of Performance Management (And Why You Should ... https://www.togetherplatform.com/blog/key-elements-of-performance-management-and-why-you-should-focus-on-them

[36] The Power of Performance Reviews: Use This System to Become a ... https://review.firstround.com/the-power-of-performance-reviews-use-this-system-to-become-a-better-manager/

[37] 8 performance management tips for managers - Workleap https://workleap.com/blog/performance-management-tips-for-managers

[38] A Comprehensive Guide to Effective Performance Management - NICE https://www.nice.com/info/maximizing-success-a-comprehensive-guide-to-effective-performance-management

[39] Muhammad Izzul Islam Bin Faisal's Post - LinkedIn https://www.linkedin.com/posts/muhammad-izzul-islam-bin-faisal-1341ba29b_it-was-a-great-learning-experience-proud-activity-7272789148346818560-lUiY

[40] My Top 5 take-aways from the Hintsa Performance Programme https://www.linkedin.com/pulse/my-top-5-take-aways-from-hintsa-performance-programme-jari-l%C3%A4hdevuori

[41] Urheilulääketiede ja urheiluvammat - kirjoja | Adlibris verkkokauppa https://www.adlibris.com/fi/aihealue/urheilulaaketiede-ja-urheiluvammat-8443

[42] Urheilulääketiede ja urheiluvammat - kirjoja - tilattavissa olevat https://www.adlibris.com/fi/aihealue/urheilulaaketiede-ja-urheiluvammat-8443?filter=inventory%3A10&sort_by=sale&order_by=desc

[43] Elite athletes lessons applied to our own world. - LinkedIn https://www.linkedin.com/pulse/elite-athletes-lessons-applied-our-own-world-chris-thomas

[44] Moottoriurheilu - Äänikirjat & E-kirjat - Storytel https://www.storytel.com/fi/fi/tags/10596-Moottoriurheilu

[45] Hintsa Performance Acquires GRASP HR - Amazing Workplaces https://amazingworkplaces.co/hintsa-performance-acquires-grasp-hr/

[46] [PDF] How to Handle Stress and Anxiety in Music Production? - Theseus https://www.theseus.fi/bitstream/10024/863794/6/Piispala_Niklas.pdf

[47] [PDF] Finnish Teamwork in World-Class Team Sports And What It Might ... https://aaltodoc.aalto.fi/server/api/core/bitstreams/1bb3a7d1-b3c7-473c-aa10-9c2e9b6bce0f/content

[48] the core - Heureka.sk https://www.heureka.sk/?f=12&h%5Bfraze%5D=the+core

[49] Unlocking High Performance: Insights from Tommi Pärmäkoski https://www.saanakoljonen.com/blog/tommip%C3%A4rm%C3%A4koski

[50] Dr. Aki Hintsa - gone but never forgotten - Scuderia Ferrari Club Riga https://sfcriga.com/dr-aki-hintsa-gone-but-never-forgotten

# Applying Core Principles to Daily Routines: A Blueprint for Intentional Living  

The Core methodology developed by Dr. Aki Hintsa and Oskari Saari provides a transformative framework for aligning daily habits with fundamental human needs. By integrating the three pillars of **Identity**, **Purpose**, and **Control** with the six domains of physical, mental, and environmental health, individuals can craft routines that sustain high performance while nurturing well-being. This report synthesizes practical strategies from *The Core* with evidence-based daily habit formation, drawing on contemporary research and time-tested practices[1][2][3].  

---

## Anchoring Daily Routines in Core Principles  

### 1. Identity: Morning Rituals for Self-Reinforcement  

Identity work begins the moment you wake. As Rob Cressy’s research on high performers reveals, the first 90 seconds of the day establish neural pathways that influence self-perception and decision-making[1].  

**Implementation Steps:**  

- **Affirmation Priming**: Before checking devices, declare *“Today is going to be a great day”* three times while standing in a power pose (hands on hips, chest open). This combines Cressy’s verbal affirmation practice with Amy Cuddy’s body language research to boost cortisol-DHEA ratios[1].  

- **Value-Based Declarations**: Create personalized statements mirroring your Core identity. For example: *“I am a disciplined creator who prioritizes meaningful work”* or *“I am a compassionate leader who listens before reacting.”* Repeat these while brushing teeth to anchor them through procedural memory[1][2].  

**Training Tip**: Pair affirmations with sensory cues—a specific scent (e.g., peppermint oil on wrists) or playlist—to create Pavlovian conditioning that triggers identity reinforcement throughout the day.  

### 2. Purpose: Goal Architecture Aligned with Core Values  

Purpose-driven routines require continuously connecting micro-actions to macro-vision. The *rethinkED* framework emphasizes auditing daily habits against deeply held values rather than arbitrary productivity metrics[2].  

**Implementation Steps:**  

- **Reverse-Engineered Planning**: Each evening, identify 1-2 “Purpose Anchors”—tasks directly contributing to 5-year goals. Schedule these during peak energy hours (typically 9-11 AM for most chronotypes)[3].  

- **Value-Filtered Task Assessment**: Before adding any activity to your schedule, ask: *“Does this help me become who I want to be?”* and *“Does this move me toward what matters most?”* Eliminate or delegate tasks failing both criteria.  

**Training Tip**: Use “Temptation Bundling” when tackling purpose-aligned but challenging tasks: only listen to a favorite podcast while working on tax documents or allow a specialty coffee after completing a strategic plan.  

### 3. Control: Strategic Energy Allocation  

Control manifests as intentional stewardship of attention and physical resources. High performers guard morning hours for self-directed activities before external demands accumulate[1][3].  

**Implementation Steps:**  

- **Input Fasting**: Maintain a 90-minute digital quarantine post-wakeup. Delay email/social media until completing identity and purpose rituals. Use app blockers (e.g., Freedom, Focus) to enforce this[1].  

- **Circadian Task Stacking**:  

  - 6-8 AM: Identity work (affirmations, journaling) + Low-intensity movement  

  - 8-10 AM: Deep work on purpose-anchored goals  

  - 10-12 PM: Collaborative tasks requiring social energy  

  - 2-4 PM: Administrative work matching natural energy dip  

**Training Tip**: Implement “Control Checkpoints” using recurring alarms labeled with Core questions: *“Is this activity serving my Identity/Purpose?”* and *“Am I choosing this or reacting?”*  

---

## Optimizing the Six Domains Through Daily Habits  

### 1. Physical Activity: Movement as Metaphor  

Hintsa’s methodology reframes exercise as skill development rather than calorie burn. Morning movement sessions should enhance both biomechanical competency and mental resilience.  

**Implementation Steps:**  

- **Dynamic Preparation**: Replace static stretching with 10 minutes of animal flow movements (bear crawls, crab walks) to improve mobility while symbolically “embodying primal vitality”[3].  

- **Strength-Intent Hybrids**: During resistance training, attach cognitive challenges:  

  - Recite core values while holding plank positions  

  - Solve mental math problems between squat sets  

**Training Tip**: Use exercise as decision fatigue prevention—pre-plan workout routines weekly to conserve cognitive resources for critical choices.  

### 2. Nutrition: Metabolic Alignment  

The Core approach advocates intuitive eating patterns that stabilize energy across all six domains.  

**Implementation Steps:**  

- **Circadian Fasting Window**: Align meals with daylight hours (e.g., 8 AM breakfast, 6 PM dinner) to sync with cortisol-melatonin rhythms. During fasting periods, drink mineral water with lemon to support adrenal function[3].  

- **Macro-Varied Snacking**: Prepare purpose-specific snacks:  

  - **Focus**: Walnuts + dark chocolate (omega-3s + flavonoids)  

  - **Recovery**: Tart cherry juice + collagen peptides (anti-inflammatory + connective tissue support)  

**Training Tip**: Practice “Mindful Bite Counting”—chew each mouthful 20-30 times while noting texture/flavor changes. This improves digestion and cultivates present-moment awareness.  

### 3. Sleep and Recovery: Strategic Restoration  

Quality sleep begins with daytime habits. The Core methodology emphasizes “earning rest” through purposeful exertion.  

**Implementation Steps:**  

- **Thermogenic Wind-Down**: 90 minutes pre-bed, take a 15-minute warm bath (104°F) with Epsom salts, followed by 5 minutes of cool (68°F) showering. This mimics natural temperature drop, boosting melatonin production[3].  

- **Recovery Journaling**: Each night, complete the sentence: *“Today I earned rest by…”* with specific accomplishments. This links achievement to restoration, reducing guilt about downtime.  

**Training Tip**: Use a “Sleep Debt Ledger”—track nightly sleep against 7-hour baseline, accumulating “debt” or “surplus” to adjust weekend recovery needs.  

### 4. Biomechanics: Postural Programming  

Desk-bound professionals can integrate posture correction into existing habits through environmental design.  

**Implementation Steps:**  

- **Workstation Reset Protocol**: Every 45 minutes, perform a 3-step reset:  

  1. **Thoracic Extension**: Clasp hands behind head, elbows back, lean over chair  

  2. **Hip Resets**: 10 deep bodyweight squats with full range of motion  

  3. **Gaze Recalibration**: Focus on distant object (20+ feet) for 60 seconds  

- **Ergonomic Cueing**: Place colored tape on screens/keyboards triggering posture checks—red = “Shoulders down,” green = “Feet planted,” blue = “Neutral spine.”  

**Training Tip**: Convert commute time into mobility practice—perform seated pelvic tilts on trains or isometric glute squeezes at stoplights.  

### 5. Mental Energy: Cognitive Periodization  

Sustaining focus requires aligning task difficulty with biochemical state. The Core approach rejects “powering through” in favor of strategic energy mapping.  

**Implementation Steps:**  

- **Neurotransmitter Cycling**:  

  - **Morning (High Dopamine)**: Creative problem-solving  

  - **Midday (Serotonin Peak)**: Collaborative meetings  

  - **Afternoon (Acetylcholine Focus)**: Analytical tasks  

  - **Evening (GABA Dominance)**: Reflective practices  

- **Selective Distraction**: Schedule 5-minute “Worry Windows” every 2 hours to contain anxiety, preventing mental energy leaks.  

**Training Tip**: Use “Stroop Test Sprints”—30 seconds of color-word mismatch challenges (e.g., saying “red” when seeing blue text) to reboot focus during slumps.  

### 6. General Health: Preventative Micro-Habits  

Proactive health maintenance prevents performance-derailing issues.  

**Implementation Steps:**  

- **Hydration Syncing**: Drink specific volumes at set times:  

  - 500mL upon waking (rehydration)  

  - 250mL every 90 minutes (cognitive maintenance)  

  - 300mL post-workout (recovery)  

- **Micro-Fast Blood Glucose Checks**: Use continuous monitor (e.g., Dexcom G7) to identify food reactions without restrictive dieting.  

**Training Tip**: Attach health screenings to existing habits—perform monthly skin checks while applying sunscreen, or assess joint mobility during toothpaste routine.  

---

## Sustaining the Core-Driven Routine  

### 1. Habit Stacking Formula  

Anchor new Core habits to established routines using this template:  

*“After [CURRENT HABIT], I will [NEW CORE HABIT] to reinforce my identity as [VALUE].”*  

Example: *“After brewing coffee, I will recite my purpose declaration to reinforce my identity as an intentional leader.”*  

### 2. Progressive Overload Principle  

Gradually increase habit complexity:  

- Week 1: 5-minute morning meditation  

- Week 2: 7 minutes + gratitude journaling  

- Week 3: 10 minutes + affirmation walk  

### 3. Recovery-Based Accountability  

Track adherence through recovery metrics rather than productivity:  

- If HRV increases → habits are sustainable  

- If resting heart rate rises → reduce habit load  

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[10] The Complete Guide To Winning Daily Routines - Geoff Blades https://geoffblades.com/complete-guide-winning-daily-routines/

[11] The power of daily habits: Its importance and how it impacts our lives https://www.ucanwest.ca/blog/lifestyle-culture/the-power-of-daily-habits-its-importance-and-how-it-impacts-our-lives

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[43] I picked up Aki's book again the other day, as I was thinking about ... https://www.instagram.com/formulatoperform/p/CwNQ3xWN6N_/?locale=en_US%2Cen_GB%2Cen_US%2Cen_GB&hl=am-et

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[68] 16 Daily Habits for Finding Purpose and Direction in Life - LinkedIn https://www.linkedin.com/pulse/16-daily-habits-finding-purpose-direction-life-lesley-strachan-buqtf

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[72] The Daily Routine That Changed My Life (4 Focus Habits) - Dan Koe https://thedankoe.com/letters/the-daily-routine-that-changed-my-life-4-focus-habits/

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[75] Dr. Maya Shankar: How to Shape Your Identity & Goals https://www.hubermanlab.com/episode/dr-maya-shankar-how-to-shape-your-identity-and-goals

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[78] The Most Productive Way to Schedule Your Day | Syracuse University https://onlinegrad.syracuse.edu/blog/productivity/

[79] Change management in software development: try “Atomic Habits” https://www.nexapp.ca/en/blog/atomic-habits-software-development

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[84] You Are What You Repeat: How Identity Fuels Habits https://redeemingproductivity.com/you-are-what-you-repeat/

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