Move As You Are, København (2026)

22/07/2023

Rather be an opportunistic mover or a compartmentalized one?

I don’t think you need a dedicated place, special equipment, outfit or a time slot. Stay curious, don’t be afraid to experiment and don’t make excuses that you don’t have time to go to the gym because you need one!

25/02/2023

more training inspiration for runners

19/01/2023

Efficient breathing is a highly underrated aspect of climbing (and other sports too). It plays a crucial role in optimizing metabolic costs and in tapping into the nervous system.

Scared of falling, or pumped too quickly? Then this might be what unlocks the next level in your performance, introducing serenity and flow to your climbing.

In this workshop, I’ll share everything you need to know about the science, the practice and the application of breathwork to bring your climbing game to the next level. We’ll go through the whys and hows, and I’ll provide you with hands-on exercises that you can implement in your training and your day-to-day life.

See you on the next event!
Link in profile

16/08/2022

Thanks to and other resources, I've got to make myself a pair of DIY huaraches. These minimalist sandals are inspired by the Tarahumara tribe who are known for their exceptional feats in running long distances. The style provides a secure fit, and the necessary freedom of movement with a very simple construcion.
There are several brands out there offering their version of huarache-style minimalist sandals. Although, if you take the time to make it yourself, you can make sure to get a perfect fit that you can costumize to your own needs. Finding the materials wasn't easy and I certainly made some mistakes on the first pair, but it was a truly rewarding process.
I included some shots from the process but feel free to DM for more info!

The original xeroshoes guide:
https://xeroshoes.com/huaraches/how-to-make/

28/05/2022

In our relationship with nature we too often take the spectator role. Even when it comes to running or hiking we tend to stick to trails and the most convenient paths, and most of us rarely go beyond perfectly paved city parks. We simply look at nature from the back seat separating ourselves from what used to be our natural environment.

Humans have interacted with nature on a day-to-day basis for millions of years (some still do), which played a big role in shaping our bodies and nervous system. We evolved to navigate in complex environments, and our survival depended on our abilities to do so. Whenever we are physically engaged with our natural environment this deeply coded behaviour is reestablished, which has immense healing properties. It brings about a sense of awareness and connectedness to our human roots and every living being. Not to mention the perfect opportunity to practice natural movements.

Next time you are out running or hiking, I strongly recommend to forget about your Strava stats or your perfect run, and to get curious! Choose the path less travelled! Don't be afraid of getting dirty! Lift a rock! Balance on a log! Scramble! Jump! Climb a tree! Breathe! Scream! Play! Explore! Be more human!

09/05/2022

PART6 - Hip Mobility

Hip mobility is a big one… Many of us struggle with limited range of motion in our hips, and it really doesn’t bother us until some strange pain creeps up on us, or we find ourselves horribly limited the first time we sign up for a yoga class. In reality what is happening is that our hips are adapting to the lack of movement and the countless hours spent sitting. The body will find way to work around and compensate for the lack of range of motion (similarly to the case of lack of stability) by involving other muscles and joints which leads to the overuse, chronic pain and ultimately injuries. Running issues often arise from the lack of adequate flexion, extension, and external rotation in the hips. If these inefficiencies are asymmetric, things can get even worse.
The most common way to improve mobility is by self-myofascial release and stretching the corresponding tightened muscle groups. Another approach is to let movement shape its way. Which means moving on the borders of your range of motion (preferably daily). Here I propose a few natural movements where you need to actively move in and out of your limits in different planes of motion. I’m also a big advocate of “ground living”, and I strongly recommend to spend as much time on the ground as you can. The movements in this video can be added to your repertoire of ground positions.
Description of the techniques in the comments…

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06/05/2022

The good old classic Foot-hand crawl is definitely one of my favourite techniques. You can pull it off anywhere, it's highly practical, it targets a whole array of muscles, and it offers endless progressions – manipulating objects is just one of them.

Get outside and give it a shot! 💪🌞
 

27/03/2022

PART5 - Lateral Stability

We frequently hear about the lack of hip mobility in our modern chair bound world, but what about hip stability? Well, the hip joints are structurally stable due to the surrounding strong ligaments, although running poses an increased demand for strength and stability around the hips. Poor lateral (side-to-side) stability and excess internal rotation of the hips are associated with a higher risk of injuries. Weak or inactive hip abductors are often the reason behind the excess pelvic list and the internal rotation of the knees.
There are excellent corrective exercises to target the muscles which play a role in stabilising the pelvis, but these proposed movements are addressing the stability and the strength of hip abductors through practical movement skills. Although, hip stability is more than just strong hip abductors, and I strongly recommend incorporating single-leg exercises from other parts of this series. Also note that some of these techniques put increased demand on the knee, so be mindful about the ex*****on.
Description of the techniques in the comments…

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22/03/2022

Rocks make unique tools for resistance training and natural movement. Unlike dumbells or kettlebells, each rock is slightly different and has different affordances. Some are flat, some are round, some are slippery, some you can pinch with one hand, and some works well with two hands... Practical physical competence also lies in the ability to manipulate odd objects. You might be able to move heavy weights on a barbell, but could you move a big rock that forces your center of gravity out of line, and has a poor grip? Repeating the exact same movement will only make you adapted and not adaptable. Organic objects like rocks or logs introduce complexity and challenge your capabilities and creativity.

Get outside, kick your shoes off, tune in with your breathing, find some rocks, and get creative!
Here are a few shots to get you inspired! 👊💪

Luckily, there's a great selection of beautiful limestone blocks here in .elchorro, for some cross-training on rainy days. 😎

05/12/2021

Balancing is a staple of my physical practice and I cannot emphasize its benefits enough. Yet here’s another post 😁💪
 
I have recently come across the balance beam from , which inspired me to make a DIY version for my indoor setup. All I needed was two sandpaper cork blocs and a wooden beam from the nearest hardware store.

The result is a neat and portable tool that calls for a little balancing break, in the comfort of your home or your office. A round beam not only offers a challenging balance game but also helps to mobilize the foot and a big toe. Balancing is a great way to offset the negative effects of prolonged sitting and compromising footwear. Foot, ankle and hip stability all play an important role in proper alignment during walking or running. Balancing strengthens the neural connection to the stabilizing muscles and prepares the body to make quicker postural adjustments during movement. Both these neurological and physiological aspects are key in injury prevention. Short balancing sessions are also great to help unwind and create mental clarity on a busy day.
This is really one of those tools that can sneak a little bit more movement and a little bit more awareness into our day to day life.
 
 

09/11/2021

PART4 - Single-Leg Stance

There is a good reason why standing on one leg is used in functional assessments. Single-leg stability is important for all bipedal movements, and it can tell a lot about one’s posture. The running gait cycle involves a succession of single-leg stances (or single-leg hops). Roughly 40% of the time (stance phase) the weight of the body is to be supported by one leg, and significant forces need to be dissipated. Having a strong and stable single-leg stance is absolute key in running economy and injury prevention. This aspect of physical preparedness for running entails the combined stability and control of the foot, ankles and hips, therefore overlapping with other parts of this series.
The main focus here is to improve the communication to our stabilising muscles and to strengthen them according to their function. The other aspect is to be able to exert force in a position that is challenging your stability and balance, which will resemble the more dynamic demands of running more. Working on our balance is a fun and engaging process, and it translates to other physical activities too. There’s probably no better way of improving our single-leg stance than being and moving on one leg. Try to incorporate it into daily activities like brushing your teeth on one leg.
Description of the techniques in the comments…

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02/11/2021

PART3 - Bulletproof knees

I keep being asked whether running is bad for the knees, and my favourite answer so far is that: “poor running form is bad for the knees”, but obviously the reality is not that simple. Knees are a common target for running-related injuries and they do take a lot of beating in long runs, although in most of the cases the problem is rooted in a dysfunction in neighbouring joints, so make sure to look there first. Improving the strength and stability of the knees can make them more resistant forces and less prone to injury. The stability of the knees is indirectly attributed to neighbouring muscle groups, namely the quadriceps and the hamstrings. Improved strength in these areas will also contribute to your running economy.
These natural movements are just a few of the many which are excellent for cross-training the knee supporting muscle groups in a functional manner. Listen to your body, gradual progression is key.
Description of the techniques in the comments…

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Move As You Are