Kinetic Revolution 30 Day Challenge

As “everyone” knows by now, I am a more than a bit of a ramshackle mess and I have decided to really work on rehabbing this old body.

Yes in other words I am trying to get it back to where I want and where it needs to be for me to be able to run pain-free or at least as pain-free as possible.

Over the course of the last few weeks, I have done a lot of the routines in Bruce Wilk’s – The Running Injury Recovery Program and Matt Fitzgerald’s Brain Training for Runners and while the routines are working, I am not completely…well satisfied with how it is going.

I have followed James Dunne and his blog Kinetic Revolution for a while now and I like/respect the information that he provides. A little while ago, I saw his 30 day challenge, but decided that due to my hamstring issues that I wasn’t ready to do it yet.

Fortunately for me, starting last Thursday, I found part of the solution for me and my hamstring has come a long way and when I read Dan’s post over at Run, Rest, Repeat


I got more intrigued by the

Kenetic Revolution 30 Day Challenge
Kinetic Revolution 30 Day Challenge

and I decided to watch more of the videos on why I should join the challenge and got motivated to go ahead do it.

So yes, I signed up for the Kinetic Revolution 30 Day Challenge and I plan to go through the entire cycle.

Even though I already worked out today, I went ahead and did the challenge activities:

  • Hip Flexor Stretch – 3 sets [20s hold + 20 reps] – yes I could feel them in the front of each leg
  • Hamstring Stretch – 3 sets of 20 reps each leg – still working on stretching things out here and it felt pretty good
  • Adductor Stretch – 2 sets of 10 reps – holy crap no flexibility at all here. This is one I will need to work on a lot.
  • Single Leg Balance – 2 sets of 30s on each leg, with eyes open – This is something I have worked on for a while with my other routines and I was able to do this pretty well, going directly from one activity to the next one on each leg without stopping – although I did find drawing the alphabet with each foot challenging.

I do know that if I hadn’t been doing the Wilk’s and Fitzgerald routines, that these would have been holy hell – hard.

I think what I will do is do the Kinetic Revolution Challenge activities and add in the ones from Wilk’s and Fitzgerald, along with the face-down eccentric hamstring curl that seems to be working so well for me and see where that takes me.

Oh, I will be careful and not attempt to over-do it, but at the same time, I have a feeling that James is going to give me a bunch of different exercises that I can see how they are performed, do them and see if they work for me and as long as they are available, I can go back and re-watch them to check to make sure that my form is correct.

Overall, I was challenged by the exercises and they are different from the ones that I have done, which is nice to add some variety to my rehab routines.

Thank you James for putting together this challenge and I am looking forward to tomorrow’s sets.

If you are interested in learning more about the Kinetic Revolution’s 30 Day Challenge, click here.

6 thoughts on “Kinetic Revolution 30 Day Challenge

  1. Hi Harold….Love your info here. My concern is I see all of these plans that look/sound amazing, but how do you sort out which ones to do/invest in? It’s almost overwhelming all of the amazing (some not so amazing) techniques there are out there. What are your thoughts on this? How do you pick/choose which to do?

    1. Char – I do a lot of experimenting and the do it routine. 🙂

      A lot of what I am choosing to do as part of my rehab is based on reading a lot of what the authors have been writing/blogging for a while. So I am familiar with their philosophies and previous work and have confidence in what they are putting out there. James Dunne is a Brit, whose blog I have followed for a couple of years and I have learned a LOT from his blogs – now is an opportunity for me to see if what he writes about is right for me or not. I know that the workouts today built upon stuff I am already doing and looking at how he is presenting this challenge, it looks like what you do one day or during one stage builds to the next. He doesn’t just throw you off the deep end and say sink or swim.

      Wilks is a conservative and experienced PT from Florida whose program I have a lot of good luck with, but after doing the same routines for a while, I needed to add some new/different things in to provide more of a challenge/variety and I did with Fitgerald’s stuff. However, the videos that Dunne provides gives me better and more reliable cues on how to do the exercises correctly, versus looking at photos in a book and hoping that I am doing them correctly.

      Actually I am pretty careful about the programs/routines that I use and if something is advertised as too good to be true, it probably is and I don’t bother. Plus if they charge for their program, I don’t bother. There is more than enough good to excellent free stuff out in the online running community that paying for programs seems like a waste of money, unless it is for a specific purpose from someone who is extremely knowledgeable or has a very unique service to offer.

      Caveat Emptor is the watch word, but once you know what to look for it can be amazing what you sometimes can find. I am trying to find 1 or 2 programs/systems that work well for me and stick with those. James Dunne’s work is one of those that I am considering using, based on what I have seen over time.

      Isn’t it great how you can see how someone from across the Atlantic does their programs and how it might meet your needs better than some that provided here in the States.


      1. Thanks for the info! That helps me a lot. Like you, I am having some consistent injuries that are frustrating me to no end and I just want to get back to running! I realize I’m not 30 anymore, but I also refuse to believe that I have to stop (as so many in my family insist that I do and it makes me crazy). I just need to find a better/different way. I just watched one of the videos and, like you, I prefer them to pictures in a book. I was looking at some of his workshops and think we need to plan a trip across the pond as they look very fun and informative.

        Your blogs are so helpful! Thanks!

      2. Someday, I will make it back to my ancestral home and if I do, I plan to meet a lot of people that I talk with online.

        Do not ever let the beliefs of others stop you from doing the things that you want to do. I get the same stuff, but know and believe that I can and will run for a long time. I just have to get over my stubbornness and find the things that work best for how I want to live and run, not someone else.

        That is part of the problem, but also part of the fun, researching, trying and doing new things and often finding that the way you did things back in the dark ages, was the way that works best for you.

        It can be a frustrating journey, but one that has its own rewards, plus you get to prove the naysayers wrong, which is in and of itself a good thing.

        Thank you for the huge compliment and I have a feeling that we are going through many of the same issues and can help one another out from time-to-time and provide support, when others are less than supportive.

  2. That’s a great point of view! It is fun researching all the different modalities and trying them out. I love yoga and just found a good yoga workout specifically for runners. New things keep me stimulated mentally and physically. I’ve been using the same yoga routine for years so it may be time for a change for that too. I’m also going to start working with a PT who understands runners so I am looking forward to that.

    I agree, I definitely need to stay connected with those of like mind. I also believe/know that I have a lot of running left to do. The “sitting around, taking it easy thing” doesn’t work for me. I think being “stubborn” is a great trait for runners/active people. I did the “sitting in the chair/office/school thing for the past 4 years…..that did me NO good at all.

    Thanks for your help and support! I was hoping to do Quarry Trails this Tuesday but I have to see how the back goes over the next 2 days. I’ve been avoiding races due to a) fear of embarassment (pathetically slow right now and need to lose another 15+lbs) and b) when I get into races, I tend to push too much. Me? Push? Too much? Nah. 🙂

    1. Go any way and enjoy the company of other runners. Like you I need to loose 10-15 pounds and I am going to Quarry Road irregardless of how much I weigh. We will not be alone.

      There are always going to be slower and faster runners than we are, so racing to me is less about competing with others than it is competing with myself.

      I do know what you are saying when it comes to pushing too hard, but I am purposely using the Quarry Road and Bond Brook trail race series to work hard, but more importantly enjoy the runs, meet new people/other runners and have fun, instead of looking at them as ultra competitive races.

      On Tuesday, I am going to run completely by feel and if I feel good move a little faster, if not, go slower, there is no pressure to meet a certain time for me on trails, like there is at a road race. I have a different attitude when it comes to trail racing.

      Work hard, have fun, stop and smell the roses, oh yeah have fun.

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