Move by Jazz

The why for strength in short & long distance running ✍🏼 Here’s the breakdown on high performance, low injury 👇🏼

🐆 Training “Triple Extension” for a stronger stride
Fast paced running heavily relies on triple extension - the simultaneous, explosive straightening of your hip, knee & ankle joints. Weighted movements like cleans & swings precisely mimic this mechanic, giving you a more powerful “toe-off” with every stride.

🐆 B-Stance = ~80% of the weight on one leg
If one glute is weaker than the other, your hips will drop leading to knee pain or IT band syndrome. Hip thrusts force each leg to carry its own weight. Horizontal hip extension is the main driver of forward propulsion, the glutes are at their highest tension at the top of a hip thrust so this movement builds a highly powerful “push-off” for sprinting & climbing hills. This movement also puts very low axial loading on your spine, so friendly to pair with high mileage.

🐆 Sled trains acceleration angle
Although running & plyometrics are better to develop stiffness through the body, heavy sled movement can build up strength in the lower body in the forward lean position.

🐆 The “Catch”
Running involves absorbing forces equal to multiple times your body weight with every step. The “catch” phase of an Olympic lift teaches your body to absorb heavy loads dynamically. This builds up tensile strength in your tendons & ligaments, lowering risk of repetitive strain injuries.

Runners! Its worth the jump I promise 🤞🏼

I promise learning about food will change your life.

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How little can you eat while still getting results?

The goal should never be this is, it should be how can we fuel best to get the most out of training & recover better? Timing & choice of words matter, especially to young ears.

Adequate nutrition is essential for more than just energy. For young women who are training consistently & under-fuelling, it can mean poorer recovery, reduced training quality & impaired bone health over time. When energy availability is chronically too low, disruption to menstrual function & other physiological processes occur which can then be diagnosed incorrectly - ALWAYS look at nutrition & sleep consistency if something feels wrong. The daily diet should aim to please 3 parts for differing reasons:

🌟 Carbohydrates (bread, rice, grains, fruit, etc) support training intensity & replenish muscles when they’re depleted.
🌟 Protein (yoghurt, meat, eggs, tofu) is needed for muscle repair & adaptation - to become stronger & change physically.
🌟 Dietary fats (butters, nuts, avo, dairy, etc) play an important role in hormone production & absorption of certain vitamins.

Let’s continue to teach the next generation of young people to appreciate what their bodies can do, rather than teaching them to take up less space.

🍋‍🟩🍓🍋🍇🍎🍏🍒🍊