{"version":1,"type":"rich","provider_name":"Libsyn","provider_url":"https:\/\/www.libsyn.com","height":90,"width":600,"title":"Pronation, Supination, and Rotation: A Foot Movement Masterclass with Keith Mueller","description":"My guest on the podcast this week is a coach who takes a holistic view of endurance training and considers himself a problem solver for endurance athletes. Keith Mueller is the founder of Higher Ground Athletics in Boulder, Colorado. His understanding of the details of movement patterns - including pronation and supination - will help you get a better grasp of this essential running mechanism. Keith and I met a few months ago on a group run, and we soon found ourselves deep in discussion about performance and training theory. He has worked with an array of athletes, ranging from weekend warriors to state champion cross-country teams. Keith\u2019s view of training is comprehensive, exposing athletes to the gamut of trainable qualities to make them better prepared for all the demands that running places on the body. Our conversation today will help you think differently (and likely in greater depth) than ever before on pronation and supination.  We discuss: The relationship between pronation and supination Why flat feet and high arches matter less than you might think The important role of rotation in pronation Your range of motion: use it or lose it Whether barefoot running helps retrain your movement patterns How variety gives your body the ability to improve The importance of moving away from idea of \u201cgood\u201d or \u201cbad\u201d movement patterns Keith\u2019s ability to communicate complicated concepts make this a podcast that all runners will enjoy and benefit from! Links & Resources from the Show: Learn more about Keith and Higher Ground Athletics Follow Higher Ground Athletics on Instagram Watch more from Higher Ground Athletics on YouTube Need help with injury prevention? Thank you Lagoon! Our newest sponsor is Lagoon, maker of the most comfortable pillow I\u2019ve ever used. And that\u2019s no hyperbole. I\u2019m pleasantly surprised every night I lie down because this pillow is just perfect for me. Since I know that sleep is the #1 recovery tool at my disposal, I\u2019m taking it a lot more seriously. I took their sleep quiz to find the right pillow for my body size and sleeping position at. It only takes 2 minutes and you\u2019ll find the type of pillow that will work best for you. I\u2019m using the Fox and absolutely loving it. A big reason why is because it\u2019s adjustable. Since you can add or remove fill to get your alignment right, it\u2019s a great way to optimize the most important way you can become a better runner that isn\u2019t training: sleep. We all know how important sleep is. It\u2019s the best recovery tool that you have at your disposal - better than compression, ice, heat, massage, or anything else you can think of. Sleep is when the magic happens and your sleep quality matters. Take your rest and recovery to the next level with Lagoon and get 15% off your purchase with code strengthrunning here. Thank you DrinkLMNT! A big thanks to DrinkLMNT for their support of this episode! They make electrolyte drinks for athletes and low-carb folks with no sugar, artificial ingredients, or colors. They are offering a free gift with your purchase at DrinkLMNT. And this does NOT have to be your first purchase. You\u2019ll get a sample pack with every flavor so you can try them all before deciding what you like best.  DrinkLMNT's products have some of the highest sodium concentrations that you can find. Anybody who runs a lot knows that sodium, as well as other electrolytes like magnesium and potassium, are essential to our performance and how we feel throughout the day. My favorite flavor is watermelon salt, but citrus salt is also a banger. I\u2019m drinking one a day now to help me get enough fluids in our dry Colorado air. It\u2019s tasty and delicious and I find that I\u2019m not peeing every 45 minutes throughout the day, which might be an indication I wasn\u2019t eating enough sodium. There\u2019s now mounting evidence that higher sodium intake levels are not unhealthy \u2013 and athletes need substantially more than your typical sedentary person. Of course, ask your doctor if you\u2019re worried. But for those athletes running outside in the heat, an electrolyte replacement makes a lot of sense. So check out DrinkLMNT to try their new flavor or get a free sampler pack. Thank You Previnex! After resisting most supplements for the better part of my life, I\u2019m cautiously changing my tune. I\u2019m less than a year from being a Masters runner and in my personal life, I\u2019m optimizing for longevity. I want to be my healthiest self for as long as possible and I\u2019m excited to partner with Previnex to make that happen. Previnex uses the most bioavailable, clinically tested ingredients, the optimal form and dose of each ingredient, pharmaceutical grade manufacturing, testing of raw ingredients and finished products. For every purchase you make, they also donate vitamins to kids in need. I\u2019ve been taking their Immune Support and multivitamin over the last month and  I feel great. I have more energy and clarity, not to mention peace of mind that I\u2019m giving my body what it needs.  I believe Previnex works and I hope you experience the same benefits as I do. Use code jason15 for 15% off your order at Previnex! ","author_name":"The Strength Running Podcast","author_url":"https:\/\/strengthrunning.com","html":"