Podcast Archive

E91 | Run Like A Ninja In 3 Cues

Episode 91 | 3 Cues To Help You Run Like A Ninja

On Episode 91 of the Doc and Jock Podcast Doc Danny covers every Lifter/CrossFitter’s favorite topic: running. More specifically running like a ninja. What that means, how to do it and why it’s important. Danny then gives us 3 great cues to help take your next run from the pain cave into the I just PR’d my (fill in the blank) cave.

Show Notes

It’s summer which means it’s race season. Go to any city from Atlanta to Albany and there is some sort of race going on, which means that there are hundreds of thousands of people destroying their feet, knees and hips by mindless stomping their feet into the ground as they sludge through their weekend fun run.

In Episode 91 Doc Danny delivers 3 easy to remember cues that can instantly take your running skills from scary & slow to safe & efficient. Check them out below and then get outside and do some run/walk intervals to see how they help.

#1. Run Like A Ninja: Everyone knows that guy who sounds like the Thundering Heard when he is running. Other than being totally obnoxious “that guy” is also wrecking havoc on his body. When we run we are striking the ground with the force of 3 to 5 times our bodyweight. The average human can strike the ground as many as 180 times a minute when running, which totals up to a ton of weight being put on your joints and “that guy” is loading 66% more than he needs to. When you are running think “land like a ninja.” Don’t let anyone around you hear that your foot just touched the ground.

#2. PULL not push: If you think of running as an accelerated walk in which you are pushing your foot off the ground there is a high likelihood that you are a very bad over striding heel striker. Heel striking generally leads to injuries like shin splints and pain in the front of the knees. To combat this all you need to do is think “pull” you foot off the ground with the back of your leg (hamstring) when your foot strikes.

#3. Hips Through: If you are running correctly you shouldn’t feel like your legs are doing a bunch of work. It should feel like a controlled fall forward and your feet catching you. If that isn’t the feeling you get there is a good chance your broken at the waist into hyper extension or flexion and that your striding instead of just falling. To fix this all you need to do is shift your “hips through” and you’ll start feeling acceleration abilities that you never had.

Hopefully you will go out and try these cues out during your next WOD, Run or set of intervals.

If these cues help don’t forget to head over to iTunes and tell us about it.


Post Comments about this episode, potential topics, suggestions for interviews and questions to the Doc and Jock Website, facebook page, and twitter account.  Also be sure to reach out to Dr. Danny and Coach Joe at their personal social media accounts listed below in the show sponsor section.  

Webpage http://docandjock.com/

Facebook https://www.facebook.com/pages/Doc-and-Jock/413659638795840?fref=ts

Twitter @docandjock

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More on the Show Sponsors

Mobility WOD – The ultimate guide to resolving pain, preventing injury, and optimizing athletic performance. www.mobilitywod.com

Doc and Jock would like to thank official Show Sponsor Mobility WOD for their support.  Please gang head over to www.mobilitywod.com for all you mobility needs where you will find the latest MWOD products, episodes, upcoming seminars, daily MWODS, help finding a provider and the subscription services Mobility WOD Pro.  Mobility WOD PRO is a perfect resource for any coach looking to up their positional knowledge base and infect their community with true suppleness!      

Facebook – https://www.facebook.com/Mobility-Wod-155425314471727/?fref=ts

Twitter and Instagram – @mobilitywod


Performa Sleep – Better Performance through Better Sleep.  www.performasleep.com

Performa Sleep has developed what they believe to be the perfect mattress for athletes.  Their athlete – specific sleep technology is a three layer mattress designed to ease muscle tension, boost recovery, and sooth hard working bodies.  Head over to their webpage to read learn more about their CopperCool technology and to read testimonials from our very own Dr. Danny, and CrossFit Games Athletes Scott Panchik (@ScottPanchik), Emily Bridgers (EmilyBridgers), and Lauren Fisher (LaurenFisher).     

Exclusive to the Doc and Jock audience, Performa Sleep is providing a discount code to receive $75.00 of the purchase of any size mattress.  Simply head over to www.performasleep and enter the code JOCK75 at check out.  Along with $75.00 off Performa Sleep already offers a 90 day money back guarantee and free shipping.  

Facebook – https://www.facebook.com/PerformaSleep/?fref=nf

Twitter and Instagram – @PerformaSleep


Athletes’ Potential – Where Movement is Medicine!   http://www.athletespotential.com/

Dr. Danny offers an assortment of services.  If you are in the Atlanta area be sure to look him up.  If you are not in Atlanta please be sure to shoot him an email or follow him on the social sites listed below.   

facebook page https://www.facebook.com/athletespotential?fref=ts

Youtube https://www.youtube.com/channel/UCzbIpnafDLDvqCztuFkdsdQ

Twitter @AthPotential

Instagram  @dannyMattaPT


Joe’s Barbell – where lifting at JOE’S is just a click away. http://joesbarbell.com/

Coach Joe offers a variety of live and online training options including a private facebook group titled #HeelsOff where you can get his honest and FREE opinion on your movement and unfiltered take on Weightlifing. Join the conversation at any of the links below.

Webpage Facebook https://www.facebook.com/groups/905586666194729/

#HeelsOff facebook forum https://www.facebook.com/joesbarbell?fref=ts  

YouTube https://www.youtube.com/user/BarbellsandBabies

Twitter @JoeShu2326

Instagram @JoesBarbell

Thanks for listening and remember, If you have a BODY you’re an ATHLETE



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