Marks Daily Apple
Serving up health and fitness insights (daily, of course) with a side of irreverence.
3 Oct

Mark’s Beach Sprints

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Imagine you’re George Clooney. Take a moment to admire your grooming and wit. Okay, now imagine someone walks up to you and asks, “What’s your name?” You say, “I’m George Clooney.” Or maybe you say, “I’m the Clooninator!” You don’t say “I’m George of George Clooney Sells Movies Blog” and you certainly don’t say, “I’m Clooney Weight Loss Plan”. So while spam is technically meat, it ain’t anywhere near Primal. Please nickname yourself something your friends would call you.

  1. I just got on the floor and did the stretch. I want to try the shoes.

    Crystal wrote on October 3rd, 2007
  2. Thank you Mark!!!!!!
    I sprint on the beach, and have never heard of these five fingers. I just ordered a pair. 😉
    I used the nike free model for a while but they did not last and did not feel right somehow.
    So went back to barefoot. My cut up feet thank you in advance.


    tatsujin wrote on October 3rd, 2007
  3. Fun to watch video! I normally do about 5 to 6 sprints like that as well.

    I’ve been using the five fingers for about 2 months. My feet must have changed size. My feet seem wider now as my existing shoes don’t fit anymore. Also, walking gate changed (walk on balls of feet). I have worn them around town and people really stare…even in San Francisco. People at work always ask me to wear them.

    Abraham wrote on October 3rd, 2007
  4. I love the foot-wear! Also, looking good Mark!!

    Sue wrote on October 3rd, 2007
  5. Would someone be so kind as to put up a link where the shoes can be purchased. Thank you.

    Terrence wrote on October 3rd, 2007
  6. Sara wrote on October 3rd, 2007
  7. Thank you Sara.

    Terrence wrote on October 3rd, 2007
  8. Ole Grok sure never had six-pack abs walking the plains!! :-) Lookin good, Mark!

    I’ve practiced that squat lots of times on my visits to Thailand; however, it had more to do with the type of plumbing facilities in my wife’s rural village rather than relaxing.

    I live about 10 minutes from the beach but I normally only go to practice with my sand wedge. This sounds like a healthier option.

    Dave C. wrote on October 3rd, 2007
  9. Thanks everyone. Try it out if you can (no beach necessary).

    Mark Sisson wrote on October 4th, 2007
  10. Woo-hoo, watching you sprint on the sand is much sexier than the Baywatch opening credits. You are so right about those squats. Maybe it’s ’cause I’m a heterosexual gal, but I much prefer to watch your abs ripple than see silicone bags bob up and down.

    While living in Korea, I’d see senior citizens down on their haunches while waiting for a bus or just relaxing in a park. I wasn’t much of a squatter, but I did spent a lot of time sitting down and getting up off the floor.

    Sonagi wrote on October 4th, 2007
  11. great stuff. i can’t remember where i read it but there was a statement that went something like this “one reason why adults get fat is when they were kids they would run and when they became adults the started to jog.” that statement alone got me out sprinting again.

    i wish i had a beach to run on. that looked like fun with those shoes. some advice though. try to relax when you sprint. a lot of people get tight and strained in their shoulders, neck, and face. it slow them down and causes undo stress on those muscles. keep your elbows down and let your cheeks bounce.

    bubba p. wrote on October 5th, 2007
  12. Am I crazy, or have you mentioned having grown children? Surely you are not old enough!! 😉

    Heather wrote on October 5th, 2007
  13. That is a great video Mark. Great body too – it is obvious you practise what you preach.

    I’ve posted the video on my pages to demonstrate what interval training looks like:

    These videos are great – please keep posting!

    Chris wrote on October 6th, 2007
  14. I loved this video so much I posted the link to this site on my blog. The stretch is so simple and so true (I can’t do it by the way). Great stuff, keep it coming!

    Nathan wrote on October 9th, 2007
  15. Here is an interesting article that covers this area;

    Shaun wrote on January 15th, 2008
  16. Nice footwear Mark.

    Hone wrote on January 26th, 2008
  17. Love the music! (Get Innocuous by LCD Soundsystem)

    Matthew Jarsky wrote on August 1st, 2008
  18. Thanks for this great video! But.. help! Am I the only one who can’t do this fantastic stretch? My ankles don’t seem to want to let me. In order to do this stretch, I either need to 1) point my toes way out to the sides or 2) lift my heels off the floor. Does anyone have advice for me please? Thank you!

    Also.. those shoes are fabulous! They go on my wishlist!

    Charlotte wrote on September 7th, 2008
    • Stretch your calves and hip flexors.

      Bob Garon wrote on August 3rd, 2009
  19. blah you can suck my balls!!!!!!!!! but i dont have any!!!!@!!!!!

    pooky wrote on September 18th, 2008
  20. The “indigenous people’s stretch” is one the best practices to prepare for childbirth. I practiced it before all three of my births and all three were successful completely without medical intervention.

    A. Jacobs wrote on July 1st, 2009
    • You’ve got it! I’ve used it for four births so far – opens the pelvic outlet by 60%!

      The secret to keeping your legs from going numb is to make sure your heels are *planted*. Flat. And to get there takes some time. Start with legs really wide, maybe in some heeled shoes. I used to practice while brushing my teeth (a convenient amount of time) till I could do it easily.

      MamaGrok wrote on February 19th, 2010
  21. Hands-down, still my favorite stretch for several years. I’ll often spend a large portion of a staff meeting squatting like that instead of sitting in a chair.

    Bill wrote on October 23rd, 2009
    • Dont people think of you as a weirdo? hah

      Francois Gamache wrote on October 23rd, 2009
  22. I love the beach! What a great excuse to get to the beach even during a cold NZ winter! Thanks for the video

    Tupou wrote on August 24th, 2010
  23. would love to get a pair of vibrams, delivery charges costs a bomb. no distributors in malaysia either…

    kim wrote on September 22nd, 2010
  24. Beach HIIT, nice

    Jeff wrote on November 10th, 2010
  25. Thanks Mark for this easy way to stretch. This position on the other hand has also a very beneficial effect on the digestion system/lower internal organs – the position cures in a natural way any problems with constipation, gut and bladder inflammation, prostate problems etc.

    April wrote on August 22nd, 2011
  26. The squat is a really, really great position to do daily. People who do this every day from toddlerhood on actually have grooves in their bones which allow them to squat for long periods with no real effort at balancing – raise your kids squatting and do them a big favor!

    ladycopper5 wrote on January 7th, 2012
    • Very true, I will teach my kids since I can not do it. I have no flexibility at all. Could that be the reason I can´t or just because I have no practice what so ever

      Lila wrote on February 1st, 2013
  27. This is fantastic. I’m working on putting a training schedule together for a 10K my wife and I are doing at the end of March. I don’t want to do the distance-style schedule (I’ve done them before), especially since I’ve heard such great things about intervals. Going to try some sprint sets out for a few weeks to see how it feels! This stretch might be one of my new favorite things.

    Jason wrote on January 16th, 2012
  28. Mark –

    Do you do the gradual “jog to sprint” each of the 6 to 8 sprints, or just for the first sprint?

    bill wrote on March 5th, 2012
  29. How do you determine how long/far to sprint? Do you just go until you’re too tired to keep sprinting?

    Dr. Mercola suggests working up to 6-8 rounds, each 30 seconds full-on.

    Virtually no one will be able to do that off the bat, but it’s something that can be worked toward, right?

    Just looking for some guidelines for continued progress other than distance, since for some people 100 yards is much easier than for others. Maybe a tabata timer would be of use?

    Also, I wonder if you’ve looked into active stretching for before/during exercise. Advocates suggest that extended stretching should only be done AFTER intense exercise, since it causes muscles to sort of “fight back” against your stretch, which has a lasting effect that truncates their ability to do intense work for 20-30 min afterward.

    Chris wrote on March 12th, 2012
  30. I have very bad knees, so running, even on a beach is out of the question, what would you suggest for a “sprint” once a week, bike riding at the gym doing intermittent sprints (20-30 seconds standing)?

    Kerry wrote on June 13th, 2012
  31. Interesting. The Journal of Environmental and Public Health, researchers concluded:
    “Emerging evidence shows that contact with the Earth—whether being outside barefoot or indoors connected to grounded conductive systems—may be a simple, natural, and yet profoundly effective environmental strategy against chronic stress, ANS [autonomic nervous system] dysfunction, inflammation, pain, poor sleep, disturbed HRV [heart rate variability], hypercoagulable blood, and many common health disorders, including cardiovascular disease.

    big mar wrote on September 20th, 2012
  32. Thats my cow milking stance!

    Ashley wrote on November 14th, 2012
  33. Are people still responding here I hope?

    Sprints like this are not possible with my toddler 😉 Are there alternates that those of us with little space, little time and zero equipment can do?

    Annye wrote on January 29th, 2013
  34. I use an app called Zombies, Run! on my phone and it incorporates running and then when the “zombies” come you have to increase your speed by 20% in order to evade them. It is allot of fun and forces you to sprint randomly throughout the missions. :)

    degan2011 wrote on February 11th, 2013
  35. Hey, what’s that Vibrams’ model? Looking at the offers listed in my country’s website (, I don’t see it, or an equivalent model as fit for the beach as Mark’s. The models there are mostly closed at the top of the foot, with laces or equivalent, but Mark’s are pretty open and light.

    Pedro Alves wrote on April 16th, 2013
  36. Hmm is anyone else having problems with the pictures on this blog loading?

    I’m trying to figure out if its a problem on my end or if it’s the blog.
    Any suggestions would be greatly appreciated.

    nike free run wrote on April 17th, 2013

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