LVL Up Movement

The aim is almost to breathe less: slower, softer, gentler. Hyperventilation rounds, breath holds, mouth tape, nose strips. In this episode, Lawrence van Lingen looks at where breathwork can get you into real trouble, which claims are overstated, and how to make calm, healthy breathing familiar. In this episode: - Why your brain chooses familiarity over safety - How screens and modern life restrict your breath - The real dangers of hyperventilation and breath holds - Test, don't guess: two ...

SOUND NOTE: There's an echo for the first 15 minutes, then it cleans up. We apologize for the sound. It was a livestream, so we couldn't fix it in post-production. In 2025, Taylor Knibb wanted Kona so badly she didn't make the finish line. In 2026, she almost let it go. Then it came. Eleven days after winning the IRONMAN World Championship, and within four weeks of winning the 70.3 World Championship, Taylor Knibb sits down with Gwen and Lawrence van Lingen. She has no idea what questions a...

Hip drop is something many runners notice when they see themselves on video. But does it mean your glutes are weak? And is strengthening them necessarily the solution? In Episode 8 of LVL UP, Lawrence van Lingen takes a deeper look at hip drop in running, what causes it, what the research actually shows and how to approach it without automatically reaching for another strengthening exercise. A little pelvic movement is normal during running. The question is what happens when one side drops ex...

Can you train the talent out of an athlete? In Episode 7 of LVL UP, Lawrence van Lingen examines how well-intentioned training, coaching and recovery practices can sometimes undermine the very talent they're intended to develop. Exceptional athletes don't necessarily respond to the same approaches as everyone else. What makes an athlete successful early in their career may eventually become the thing that limits them. Lawrence explores eight areas where this can happen: fueling and sleep, tra...

Strength training can make you stronger. But does it always make you a better runner? In Episode 6 of LVL UP, Lawrence van Lingen takes a closer look at the role of strength training in running, rehabilitation, walking and healthy aging. Strength is valuable. It can improve physical capacity and contribute to performance. But stronger muscles don't automatically produce better timing, coordination or running mechanics. Lawrence examines the difference between strength and movement skill, why ...

What do anterior and posterior chain actually mean in running? And are we sometimes making running more complicated by trying to strengthen, activate or correct individual muscles? In Episode 5 of LVL UP, Lawrence van Lingen examines the relationship between the front and back of the body and challenges the idea that better running mechanics can be achieved simply by strengthening one muscle chain to compensate for another. We explore the differences between traditional strength training, spr...

What does having a healthy, functional core really mean? In Episode 4 of LVL UP, Lawrence van Lingen explores the relationship between breathing, the diaphragm, pelvic-floor function, abdominal muscles and spinal movement. Core training is often reduced to stronger abs, planks and exercises designed to create stability. But the core also needs to respond dynamically to movement, manage pressure and release unnecessary muscular tension. This conversation examines why strengthening alone isn't ...

What do your feet actually do when you walk and run? In Episode 3 of LVL UP, Lawrence van Lingen takes a deeper look at the extraordinary mechanics of the human foot and its role in walking, running and whole-body movement. Your feet need to be adaptable, responsive and capable of transmitting force. We explore how they change throughout the gait cycle, from accepting load and allowing pronation to storing elastic energy and becoming more stable during propulsion. The conversation covers foot...

Can you actually reset your vagus nerve? No. But you can retrain it. Quick hacks change the weather: how you feel in the next ten minutes. Daily practice changes the climate: how your nervous system responds six months from now. In Episode 10 of LVL UP, Lawrence van Lingen explores the vagus nerve, the four states of the nervous system, and the difference between temporary relaxation and lasting changes in nervous-system regulation. We examine what the vagus nerve actually does, why heart rat...

Heel strike gets blamed for a lot. But most conversations about running focus on which part of the foot contacts the ground first, rather than what the heel is actually doing. In Episode 9 of LVL UP, Lawrence van Lingen explores the importance of heel contact in walking, running, posture and hip mechanics. This isn't an argument that everyone should heel strike. It's an exploration of our relationship with the ground, and what happens when we lose the ability to use the heel naturally. We ex...

What is hip extension-based gait, and why does it matter for healthy, efficient running? In Episode 2 of LVL UP, Lawrence van Lingen explores the relationship between hip extension, posture, muscular timing and the ability to move with greater length and space. Running is a complex sequence of movements. How the body prepares for contact, accepts load, travels over the planted foot, extends through the hip and releases into recovery can influence the quality of the entire stride. This convers...

What does being quad dominant actually mean, and why doesn't getting stronger always improve your running? In Episode 1 of LVL UP, Lawrence van Lingen examines the relationship between quadriceps tension, hip extension, posture and running mechanics. We explore why traditional strengthening and activation exercises don't always change movement patterns, how the body travels over the planted foot, and the importance of timing and muscular release. The conversation also covers downhill running,...

Show Notes: Mastering Running Intensity, Lactate Thresholds, and Zone 2 Training In this episode, we dive into the science and practical application of running intensity, lactate threshold training, and the role of Zone 2 training. Drawing from the work of experts like Dr. Stacy Sims, Dr. Peter Attia, and Dr. Iñigo San Millán, we explore how to improve endurance, build metabolic health, and train smarter for performance and longevity. YouTube References: Dr. Iñigo San Millán Channel Peter A...

In this episode, we explore the controversial world of barefoot shoes and their impact on injury rates in runners and walkers. We break down general running injury statistics, compare injury rates in traditional vs. barefoot shoe users, and discuss common problems people face when transitioning to minimalist footwear. Persistence Hunting in the Kalahari (David Attenenborough BBC) https://youtu.be/826HMLoiE_o?feature=shared Key Topics Covered * General Running Injury Rates: Studies show 30-7...