Run
The Tarahumara
Run in Silence.
Not to escape
— but to reconnect.
We don’t need trendy shoes.
We run to reconnect.
CROW RUN
1. Why We RUN
Running is older than iron.
Before the gym, before the clock, before noise — there was the run.
The Tarahumara run to live. To pray. To connect.
We don’t run for medals.
We run to remember who we are without distraction.
Endurance isn’t about pace.
It’s about presence.
2. The CROW Framework
Cadence: 180.
Like a drumbeat.
Not a shuffle. Not a stomp.
Zone 2 = Talking pace.
If you can’t speak, you’re not building endurance —
you’re burning ego.
Zone 5 = Sprint. < 1 hour.
If you can breathe, you’re not in it.
If you live here, you won’t last.
New season? Walk-run.
Injury risk? Run one day. Ride the next.
You’re not proving anything.
You’re building capacity.
Bad knees?
Do split lunges. Loaded.
Knees over toes. Stability is earned.
Tight shins or locked feet?
Kneeling hip thrusts.
Open the chain. Restore the signal.
3. GEAR
Shoes
✘ Don’t buy hype foam.
✔ Do get scanned and find a pair that actually matches how you move.
Watch
You don’t need the 965 Pro Solar Ultra.
You need a Garmin 745 and fewer excuses.
Heart Rate
Chest strap > wrist.
Smartwatches aren’t built for real motion.
Hat
Part shade. Part ritual.
Feels wrong to run without it — that’s the point.
Unsexy essentials:
Floss band
Lacrosse ball
Epsom salt
Use them. Or chase shin splints and call it “grit.”
4. RUN Commandments
1. Lean forward. Push back.
You’re not marching. You’re gliding.
2. Run like a wheel.
Don’t run like a damn kangaroo.
3. Breathe through your nose.
Zone 2 isn’t just slow.
It’s silent.
4. Align your biomechanics.
Your joints aren’t optional.
If your knees scream, your form’s lying.
5. HR is your pace.
80% of your runs belong in Zone 2.
The other 20%?
Earn it.
6. Strong feet feel the ground.
If your shoes feel like pillows —
you’re outsourcing feedback.
7. Pain ≠ progress.
It’s feedback.
Overdoing is ignoring the message.
