The Extramilest Podcast #18: Dr. Mark Cucuzzella on MAF HR Training, Running Form & Injury Prevention
May 16, 2019
01:01:06
"If you finish a training run and you don't feel you can do it again, you are probably running too fast" - Dr. Mark Cucuzzella Today's episode of the Extramilest show is a big one. Dr Mark Cucuzzella is one of the most productive, yet busiest guys I know with an impressive and diverse background:
- He has been a competitive runner for 30 years with a personal best in the marathon of 2:24. At his current age of 52 he has completing over 80 marathons and ultras, and he continues to compete as a National level Masters runner.
- He ran Boston Marathon 25 times, the last 18 years straight.
- For 30 years in a row he ran a Sub 3 hour marathon. For 22 years he raced under 2:35 and achieved this time in 4 decades.
- He is a doctor and a professor of Family Medicine at West Virginia University School of Medicine.
- He is also a Lieutenant Colonel in the Air Force Reserves, designing programs to reduce running injuries in military personnel. Besides that he owns a minimalist footwear store, Two Rivers Treads in West Virginia.
- He is also a race director of the event series Freedom's Run
- He wrote the incredible book Run For Your Life
- On top of that, he is the Executive director of the Natural Running Center
- He teaches clinics with Dr. Phil Maffetone and others. And the list goes on.
- Low HR training using the MAF 180 formula
- running injury prevention
- running form
- footwear
- stretching and much more
- Dr. Mark Cucuzzella website & facebook
- Dr Mark's Desk
- Run for Your Life Book
- Two Rivers Treads
- Mark Allen Extramilest Podcast
- Mark Allen's story about the 1989 Kona Ironman victory over Dave Scott
- Video - Mark Allen's Ironman win on Dave Scott's best day, shaving 18 minutes off Ironman video
- Insert "Barefoot science"
- Correct Toes if you have a bend big toe
- Videos from Run for Your Life Book
- Merrell Vapor Glove
- Newbalance Minimus, trail original
- Bill Bowerman - co-founder of Nike
- Vans Shoes
- Nike Cortez
- Marine Corps Marathon
- Boston Marathon
- Chicago Marathon
- Air Force Marathon - Mark winning video
- Elliot Kipchoge
- Article "Americans spend drastically more time sitting down than they did last decade"
- Dr. Mark Cucuzzella's running background [3:40]
- Mark's ran his first half marathon as a kid at a time of 1 hours 25 minutes [5:45]
- Mark experienced many running injuries early [7:30]
- Mark's first marathon at the Marine Corps marathon in 2 hours 34 minutes that felt pretty easy [10:25]
- How Mark blew up big time at his first Boston Marathon with a DNF [11:00]
- His advice to runners wanting to run the Boston Marathon fast [12:35]
- His experience as a runner being part of the Air Force [13:20]
- His goal to make the olympic trials, running a 2:24 at the Chicago marathon [14:00]
- Plantar fascia, fused joints, big toe bent, etc. [14:20]
- His doctor recommended Mark not to run anymore[14:50]
- How an article by Mark Allen about the Maffetone Method chanced Dr. Mark's life [15:13]
- Mark's first experience with MAF training using the 180 formula [16:50]
- How he progressed from a 11 minute mile at HR 150 to a 6 min mile at 150 in just 4 months [18:05]
- His first marathon experience after he discovered MAF training, running a marathon in 2:28 that felt very easy [19:15]
- 6 Time Ironman World Champion Mark Allen's experience with low heart rate training [21:20]
- Common injuries that Dr. Mark injuries that he sees [23:20]
- Mark's advice about footwear [24:10]
- How modern footwear developed that caused many injuries because of narrow toe boxes, elevated heels and cushioning [25:50]
- Importance of moving throughout the day [27:32]
- Running injuries with a weakened fascia [28:30]
- Tools to correct your feet, "Correct Toes" and Barefoot Science insole" [29:30]
- Figure out where your weakness is and correct this [32:20]
- Mark's 30 year consistent sub 3 hour marathon finishes [35:10]
- The book Run for Your Life will make you a stronger and healthier athlete [36:00]
- Importance of improving your foot spring strength [36:48]
- Sprinting to open up your strides and dynamic stretching [39:40]
- How they analyze running spring deficiencies in the Air Force [40:50]
- Common mistakes with running form and how to fix this [42:05]
- True Form running machine [43:10]
- Mark's thoughts on running cadence and what works best for different runners [46:20]
- How to go about transitioning into a more minimal shoe [47:50]
- The shoes that Mark's kids wear [51:20]
- Mobility and stability, Mark's thoughts on stretching [54:50]
- Mark's foam rolling routine in the morning [56:00]
- Run for Your Life book and Two Rivers Threads running store [57:20]
- Closing thoughts for athletes looking to become stronger, healthier and happier [58:30]
- Strava
- YouTube
- Weekly newsletter with Running Tips and Racing Strategies
- Podcast
- Facebook (Private Group)
- Facebook (Personal)