Metzl - Dr. Jordan Metzls Running Strong

Also by Dr. Jordan Metzl

The Young Athlete

The Athletes Book of Home Remedies

The Exercise Cure

The information in this book is meant to supplement, not replace, proper exercise training. All forms of exercise pose some inherent risks. The editors and publisher advise readers to take full responsibility for their safety and know their limits. Before practicing the exercises in this book, be sure that your equipment is well-maintained, and do not take risks beyond your level of experience, aptitude, training, and fitness. The exercise and dietary programs in this book are not intended as a substitute for any exercise routine or dietary regimen that may have been prescribed by your doctor. As with all exercise and dietary programs, you should get your doctors approval before beginning.

Mention of specific companies, organizations, or authorities in this book does not imply endorsement by the author or publisher, nor does mention of specific companies, organizations, or authorities imply that they endorse this book, its author, or the publisher.

Internet addresses and telephone numbers given in this book were accurate at the time it went to press.

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Exercise illustrations by Kagan McLeod; anatomy illustrations by Primal Pictures
Book design by Christina Gaugler

Library of Congress Cataloging-in-Publication Data is on file with the publisher

ISBN 9781623364595 trade paperback

eISBN 9781623364601

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Every morning around the world alarms ring at 5:30 a.m. In every country, in every bed, athletes debate with themselves: Do I hit the snooze button, or do I swing my feet over the side of the bed and go running?

This book is dedicated to the millions of runners who, against all logic, suppress the desire to stay in bed. They kick off the covers and swing their legs around to hit the floor.

May the knowledge in these pages and videos keep you moving ahead with health and enthusiasm for many years to come.

Because it feels good.

Because it lowers your risk of heart disease, diabetes, cancer.

Because it relieves stress and eases depression.

Because running builds your fitness for hiking tough trails or playing capture the flag with your kids.

Because as a runner you can eat pie.

Because you love busting all out for a

PR in a 5-K.

Because you love meeting the edge in a marathon, an ultra, or a tri and pushing past it.

Because you love joining the moving party on the road at your hometown 5-miler.

Because it fills you with energy.

Because it makes you happier.

Because it makes you brave.

Because it makes you feel good about yourself.

I hear so many answers to this simple question. And what I hear thats common to all of those answers is that running is important to you, its important to your best life.

I get that, because running is important to my best life too. And it has been for many years. I exercise every day. Why? I have more energy, more focus in everything I do, more motivation. And I love to compete. As a 32-time (and still counting) marathoner and 12-time Ironman triathlete who has saved the date for next years Ironman Lake Placid, I love to push my limits. But the number one reason I run is the pure joy of movement.

But its pure hellphysically and emotionallywhen youre injured and cant run. I get that too. Its the reason I became a sports doc. I know how traumatic it is to be sidelined from the sport you love.

Ive been in love with sports ever since I could play football with my brothers in our backyard. In high school it was baseball and soccer, and then in college just soccer. I was physically active every day, and it made me a better student and a happier human being.

Then during my first year of med school at the University of Missouri, at soccer practice, one move changed everything. Ill never forget that day. The sun was shining, the temperature was perfectcool, but not cold. I was playing striker up front, and as the goalie cleared the ball, I twisted to get it. My knee popped and I went down with excruciating pain. I knew immediately that I had torn my ACL (anterior cruciate ligament), and I was devastated because my sports career, as I knew it then, was over.

Id defined myself as an athlete virtually my entire life. Sure, I was studying to be a doctor, but a huge piece of me had just been taken away. I didnt know how I would wake up the next day and the next and the next and not play sports.

I had surgery and rehabbed my knee, and I worked my way back to sportsto running and triathlons. Along the way I discovered functional strength training, which helped me ease my knee pain. I eventually developed enough strength, after years of doing it, to make me a better athlete than I was before my injury. I took what I learned about strength training and created the IronStrength workout, which I now teach for free to runners and other athletes twice a month to help them get stronger and prevent injury. About 25 people came to my first class. Today I have a listserv with about 6,000 subscribers. In addition to my classes, more than nine million runners around the world have done IronStrength online. It has been tremendously gratifying to see it grow.

I will always remember that loss on the soccer field. And what I can say now is that it was, in a strange way, a gift, and one that keeps on giving. Its what drives me in my medical practice to help my patients. I understand how important movement is to them both physically and emotionally, not just because of that loss on the soccer field but because of what I live todaymovement is important physically and emotionally to me too.

Dr. Metzl and crew at an IronStrength workout in New York City.