Behaviors

Instead of many technical cues, use emotional cue words that bundle the desired mechanics. For the first half of a sprint, think 'pressure' and apply as much pressure as possible. For the second half, think 'freedom' or 'peace' rather than technical instructions.

Rather than only gym exercise, include varied movement and play.

Suggested as an example of a force-transmission exercise relevant to sprinting.

Suggested as an example of a reactive/reflexive exercise to complement force capacity.

Use run-specific isometric strength work in the position where the foot is under the center of mass, with about 15 degrees of knee bend and 5-10 degrees of hip bend. Methods include pushing against an immovable bar or holding a very heavy bar on one leg in that sprint-specific position. Use 3-5 second holds for 3-4 repetitions and about 3 sets.

Occasionally use parallel-stance trap bar deadlifts for neural drive, not primarily for force production.

Look for opportunities to extend or flex over the big toe as often as possible. When one foot is elevated in gym work, get onto the toe to encourage big-toe extension if possible. If bunions or limitations prevent big-toe extension, using the top of the foot instead is acceptable.

Build hip extension into as many exercises as possible.

Favor exercises that transmit force through the whole body, ideally across contralateral chains from left foot to right hand and right foot to left hand.

Use a lunge-like stretch with front foot flat, rear foot up on the big toe if possible, rear knee behind the butt, and opposite arm raised overhead to connect the contralateral fascial line. Explore adding rotation, side bending, or a flexed raised hand to improve the stretch. You can also push the rear knee back, push the heel toward the ground, and posteriorly tilt the pelvis to increase the stretch.

Athletes should verify with their governing body before taking supplements or compounds.

Evaluate toothpaste and other oral care products the way you would food labels; understand ingredients, why they are included, and sourcing.

Choose toothpaste that does not foam or burn; avoid sodium lauryl sulfate and similar foaming agents because they can disrupt oral mucosa and contribute to oral ulceration/canker sores.

Avoid toothpastes or products with strong essential oils because they can be highly antimicrobial and may damage beneficial oral bacteria.

Avoid chronic habitual use of strong mouthwashes, including chlorhexidine, because they can damage nitrate-reducing bacteria important for nitric oxide production and potentially raise blood pressure/cardiovascular risk.

Occasional use is fine, but avoid habitual use of gum, mints, and strong breath products because they may be damaging over time.

If possible, test the oral microbiome/saliva to identify pathogens and optimize health; when choosing a test, look for one using shotgun metagenomics rather than only limited PCR panels.

Chew and masticate real foods thoroughly rather than relying on soft, mushy, slurped foods; chewing supports facial development and airway health.

Start functional therapies/retainers as young as 3 or 4 years old to expand the face/palate, improve airway, and allow teeth to come in straight.

If mouth breathing is present, get evaluated by an airway-focused dentist and potentially an ENT/otolaryngologist to identify the cause.

Before mouth taping, first confirm you can breathe through your nose for three minutes without panicking by taping the lips or holding water in the mouth and timing it. If safe, start gradually: 5 minutes while doing a task, then 30 minutes watching a show, then 2 hours for a movie, then overnight. Open-center tape may feel less invasive and still allow off-gassing.

Look up and pucker strongly as if kissing the sky for 15 seconds per side, a couple times per day or whenever remembered, to strengthen internal neck muscles and support nasal breathing.

If using gum, chew it for a couple of minutes and throw it out rather than chewing for extended periods; avoid overdoing mastic gum because it can aggravate TMJ/temporomandibular dysfunction and jaw pain.

Breastfeeding may support facial development and airway health. If breastfeeding is not possible, there are other options to address these concerns.

Use ozone as an antimicrobial/antiviral/antifungal alternative to antibiotics in dental contexts; she uses gas, water, or ozonated oils in practice.

Use caution or avoid nicotine pouches because prolonged contact may contribute to leukoplakia, bone loss, gum recession, and decay; if used, get checked regularly by a dentist.

If using bleaching agents, do not overdo them because excessive bleaching can damage teeth, harm the pulp/nerve, and in extreme cases lead to abscesses or root canals.

Begin flossing as soon as any teeth touch; often by around age 2.5 the molars are touching and should be flossed.

Avoid brushing immediately after eating or drinking; wait 20–30 minutes to allow remineralization and reduce enamel abrasion. After vomiting, rinse the mouth, potentially with a little baking soda, rather than brushing right away.

If getting a new filling, try not to have mercury/amalgam placed; prefer composite, ideally a ceramic-based biomimetic material, and ceramic materials when possible.