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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.
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He ran Boston
Marathon 25 times, the last 18 years straight.
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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.
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He is a doctor
and a professor of Family Medicine at West Virginia University
School of Medicine.
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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.
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He is also a race
director of the event series Freedom’s Run
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He wrote the
incredible book Run For Your Life
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On top of that,
he is the Executive director of the Natural Running
Center
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He teaches
clinics with Dr. Phil Maffetone and others. And the list goes
on.
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Dr. Mark
Cucuzzella’s running background [3:40]
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Mark’s ran his
first half marathon as a kid at a time of 1 hours 25
minutes [5:45]
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Mark experienced
many running injuries early [7:30]
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Mark’s first
marathon at the Marine Corps marathon in 2 hours 34 minutes that
felt pretty easy [10:25]
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How Mark blew up
big time at his first Boston Marathon with a DNF
[11:00]
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His advice to
runners wanting to run the Boston Marathon fast
[12:35]
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His experience as
a runner being part of the Air Force [13:20]
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His goal to make
the olympic trials, running a 2:24 at the Chicago marathon
[14:00]
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Plantar fascia,
fused joints, big toe bent, etc. [14:20]
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His doctor
recommended Mark not to run anymore[14:50]
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How an article by
Mark Allen about the Maffetone Method chanced Dr. Mark’s life
[15:13]
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Mark’s first
experience with MAF training using the 180 formula
[16:50]
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How he progressed
from a 11 minute mile at HR 150 to a 6 min mile at 150 in just 4
months [18:05]
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His first
marathon experience after he discovered MAF training, running a
marathon in 2:28 that felt very easy [19:15]
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6 Time Ironman
World Champion Mark Allen’s experience with low heart rate
training [21:20]
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Common injuries
that Dr. Mark injuries that he sees [23:20]
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Mark’s advice about footwear
[24:10]
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How modern
footwear developed that caused many injuries because of
narrow toe boxes, elevated heels and cushioning
[25:50]
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Importance of
moving throughout the day [27:32]
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Running injuries
with a weakened fascia [28:30]
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Tools to correct
your feet, “Correct Toes” and Barefoot Science insole”
[29:30]
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Figure out where
your weakness is and correct this [32:20]
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Mark’s 30 year
consistent sub 3 hour marathon finishes [35:10]
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The book Run for
Your Life will make you a stronger and healthier athlete
[36:00]
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Importance of
improving your foot spring strength [36:48]
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Sprinting to open
up your strides and dynamic stretching [39:40]
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How
they analyze running spring deficiencies in the Air Force
[40:50]
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Common mistakes
with running form and how to fix this [42:05]
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True Form running
machine [43:10]
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Mark’s thoughts
on running cadence and what works best for different runners
[46:20]
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How to go about
transitioning into a more minimal shoe [47:50]
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The shoes that
Mark’s kids wear [51:20]
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Mobility and
stability, Mark’s thoughts on stretching [54:50]
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Mark’s foam
rolling routine in the morning [56:00]
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Run for Your Life
book and Two Rivers Threads running store [57:20]
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Closing thoughts
for athletes looking to become stronger, healthier and happier
[58:30]