Sunday, August 24, 2025

Democrats' Values are Not America's Values



Nature displays God's greatness through its immense power, intricate design, delicate beauty, and profound wisdom, which are evident in everything from the vastness of the cosmos to the complexity of living organisms


This assertion  is a theological perspective that posits the natural world serves as a testament to a divine Creator. This viewpoint finds support in biblical passages, such as Psalm 19:1, which suggests the heavens declare God's glory, and Romans 1:20, which indicates that God's power and divine nature are clearly seen through creation. The grandeur of the cosmos, the complexity of living organisms, and the delicate beauty of a flower, serve as evidence of a divine plan and intelligent design, leading to greater reverence for the Creator

The arts, as opposed to the extended release culture pills, which like extended-release tablet medications designed to release an active ingredient over a specific duration gradually, ERCPs are used by the Morally Bankrupt Entertainment Industry to subliminally indoctrinate consumers,  and the sciences serve to advance God's glory and the happiness  of all peoples.






As Margaret Thatcher might say, "Europe  was created by history." America was created by God."  Muslim and or the Democratic Party's values  are not compatible with American culture. You can work to make a more perfect union, not to fundamentally transform it.

The biggest threat to Europe, Africa and the Middle East is not the Taliban. It's Islam. 



Without Firing A Single Shot, Europe Has Fallen. So have NYC, WA, MN,TX & AK.

While Europe has fallen,  America will soon follow, unless president Trump is able to dismantle the Ummah Industrial Complex and the Global Circular Reporting Mafia Ring led by the NYT and funded by Samantha Power's USAID and Soros


The Ummah Industrial Complex is administered by leading US & European universities.  Harvard University is Exhibit A.

 The repeal of the Smith–Mundt allowed use of propaganda, it allowed to Infiltrate and co-opt the universities, the unions, the media  politicians, judges and so on.

Foreign policy establishment can fund groups that effectively work with prosecutors domestically or that work at media. To give them foreign grants to do media propaganda abroad and here, or social media censorship to coerce foreign countries to pass foreign censorship laws that explicitly is intended to attack US social media companies and in US peer-to-peer speech

But for a free society to prosper, a marketplace of ideas is required, coupled with vigorous debate, the best ideas emerge victorious. That’s how America became the world’s standard and the envy of the world.


Elon Musks asks if there has ever been such a level of coordinated attack against a company such as what we are seeing with Tesla.

The answer is No.

The attacks against Tesla is pure hatred,  leading to domestic terrorism 

In the past, America has faced three great enemies of liberty:

Communism
Slavery
Abortion

Today America is facing its Fourth Great Enemy of Liberty:  the Democrat Party. The party of hatred, envy, jealousy terrorism and degenerates.

No surprise the biggest threat to China, Russia and other totalitarian regimes is not the United States but Christianity.  In his August 15 Maxim. Saint Philip Neri writes: " The true servant of God acknowledges no other country but heaven."  Why dictators, communists, socialists, Muslims and the Democratic Coalition hate Christianity:  God, Family, Country is the driver.  Dear Leader is not Number One.  The state is not number one.






Friday, August 22, 2025

NYT Rescues Democracay Again: Reschedules NoKings Rally for July 4th

NYT Rescues Democracay Again: Reschedules NoKings Rally for July 4th, after it was pointed out that holding a NoKings rally during a government shutdown was an Oxymoron. 

You may recall The NYT reported Biden was in top shape


NYT Said the economy was booming

Then the NYT led a coup, sent Joe Biden out to pasture and picked Kamala Harris, a candidate who got 1% of primary vote in 2020, zero in 2024 - to defend Democracy!


Said Kamala would fix the economy:

On election day, the NYT guaranteed a Harris win.


These are the same people who thought Trump was a Russian asset, later said he was Elon Musk's puppet then Netanyahu's puppet and he turned into a King - in just three months. Trump's Metamorphosis must have been more painful than that of the Monarch Butterfly!


But they are all back defending democracy - thru gerrymandering and NoKings rallies to protest authoritarianism!



 DURING a government shutdown!

The Palestinian Wasp, pointed out that having NoKings rallies to protest authoritarianism DURING a government shutdown Is like the

[  ] Respect for Marriage Act is like
[  ]  An Activist Judge
[  ]  Like Affordable Healthcare,
[  ] Which is like Congressional Ethics Committee
[  ] LikeGovernment Intelligence, which is like
[  ] Government Fast Response which like
[  ] The Institute For Peace
[  ] Which is like the WHO
[  ] Which is like the CDC

An Oxymoron!

After all, the Biden & Clinton Crime Families, Garland, Milly, Clapper, Bolton,@mjfree, @EdKrassen, Gretchen Whitmer, Democrats et are free running their mouths of, this would not happen in China.  Would not happen in Cuba or Venezuela.  Would not happen in any authoritarian regime:


They openly discuss how to introduce frameworks to ban populist parties (aka, Republicans) in taxpayer funded journals.  They openly discuss how to take away the right to vote in these same journals.  President Biden stood up and called 74 million MAGA Americans a threat to the Republic.  They did legal maneuvering to find a way to label parents protesting their school board as domestic terrorists.  They are full of foreign influence, and refuse to stand up to foreign money influence that is destroying our streets (specifically, Neville Singham's PSL).  They tried to impose a Disinformation ministry over us.  Convenient security lapses resulted in President Trump nearly being assassinated twice.  Nearly half of Democrats wanted to throw people in concentration camps for failing to get vaccines.

The country was nearly destroyed by mass migration.    Mass migration is not compassion as the Democrats and the media wants you to believe. And ICE, as Democrats and mainstream media may argue,  is not the enemy, but the one with the antidote.
Mass migration is cruelty for everyone involved. We destabilized their countries. We made them pay, enormous amounts to coyotes to undertake treacherous routes where rape and murder is a regular occurrence. We resettled them on drug farms that are accused of wage nonpayment and many other abusive conditions. They would have you think that you are the mean one for not wanting mass migration. But in reality, they are the evil one for accommodating mass migration. Those enabling mass migration are bioterrorists:  Concious Contagers or Useful Idiots.




Globalists seek "peace and prosperity" via "democracy," but in reality, the only way they can achieve this is to subdue the entire Western world into silence and compliance. Tyranny is ingrained into the DNA of globalists. These people have not gone anywhere. These people are doubling down if anything. All that comes back in an instant the moment they get back in power.


According to the Palestinian Wasp, 
The NYT rescues democracay Again by  Rescheduling future NoKings Rallies for July 4th.







Monday, August 11, 2025

Saint Clare of Assisi: From a Wealty Life of Nobility to Embracing a Life of Poverty

August 11 marks the feast of Saint Clare of Assisi, patron saint of people with eye disorders, embroiderers, laundry workers,  needleworkers and television.

Clare died on August 11, 1253, she was canonized as Saint Clare of Assisi just two years later, on September 26, 1255.

Saint Clare of Assisi (Chiara Offreduccio, 1194-1253) was an Italian saint and one of the first followers of Saint Francis of Assisi. Inspired by his teachings and preaching, she dedicated her life to Christ, founded a religious order for women, and became a prominent figure in the Franciscan movement. 

Clare was born into a wealthy and noble family in Assisi, Italy, in 1194, she was known for her piety and kindness from an early age.She was particularly influenced by the sermons of Saint Francis of Assisi and sought his guidance in pursuing a life devoted to God.

At 18, Clare bravely left her privileged life, defying her family's wishes for an arranged marriage, to embrace a life of poverty and religious devotion.


Following Saint Francis's guidance, Clare established a community of women who also desired to live a simple, Gospel-centered life.
Initially known as the "Poor Ladies," this order,  later renamed the Poor Clares, was founded in 1212 on Palm Sunday.

Clare wrote a rule for the Poor Clares that emphasized strict poverty and communal living without possessions, the first set of monastic guidelines known to have been written by a woman.

Clare was a woman of unwavering faith and devotion, often described as having a radiant face after spending time in prayer. She was known for her commitment to poverty, humility, and service, embodying the Franciscan ideals.
She is credited with several miracles, including saving Assisi from invasion by praying and holding up the Blessed Sacrament.
In another instance, when too ill to attend Christmas Mass, she reportedly saw and heard the entire Mass miraculously appear on the wall of her room, which is why she is the patron saint of television. 


Prayer to Saint Clare:

"Glorious St. Clare, you who embraced a life of poverty and prayer,
and became a beacon of light for the world,
we ask for your intercession.
You who trusted in the Blessed Sacrament for protection,
enkindle in us a tender love for Jesus Christ,
and help us to live Eucharistic lives.
You who saved your city from destruction,
protect our families, our communities, and our world.
Obtain for us the grace to die under God's special protection,
and to enter the eternal light and bliss you now enjoy.
Have pity on us who struggle and mourn,
and win for us the favors of God,
that after this life, we may come home to Him who lives and reigns forever and ever.
Amen."

Sunday, August 10, 2025

Evidence Industrial Complex

Updated September 1, 2025

As Margaret Thatcher might say, "Europe was created by history." America was created by God."  You can work to make a more perfect union, not to fundamentally transform it.

But for a free society to prosper, a marketplace of ideas is required, coupled with vigorous debate, the best ideas emerge victorious. That’s how America became the world’s standard and the envy of the world.

Current Evidence Industrial Complex is unpropicious for such debate. Why it needs to be dismantled.
 
According to the Evidence Industrial Complex,  a couple was never attempted.  It just didn't happen




Evidence-based research and evidence-based journalism: if you repeat a lie often enough and get it past the evidence gatekeepers, aka Evidence Industrial Complex, it becomes true.

Evidence-based research and GIGO: Trust the Science, Not the Scientists


Evidence-based research is a systematic approach that uses the best available evidence to inform and improve decision-making in various fields, such as healthcare, education, and policy-making. It involves identifying, evaluating, and synthesizing research findings to answer specific questions, solve problems, and guide practice

Evidence


Evidence is information or objects that support or refute a claim, belief, or hypothesis. It is crucial for understanding the world around us and making informed decisions: Anything that causes you to believe something is true or happened: This can include things you see, experience, read, or are told.

Evidence can be easily manufactured, planted, withheld, distorted and  misrepresented - even DNA evidence-
Artificial intelligence is trained by its users' data, where 95% or so of its users are 
Democrats, including legacy media 'journalists' in what is known as the Pareto Rule of Social Media. Also referred to as GIGO: Garbage in Garbage Out.









X- A list of Authoritative Sources, used to suppress conservative voices

X- B list of Authoritative Sources, used to suppress conservative voices



Elon Musk saying that Wikipedia should not be used as a definitive source for Community Notes is like not allowing Joseph Goebbels to use the media: 95% of community Notes contributors are lefties. But brings up a bigger issue,: If Grok is to rewrite human knowledge, as Elon Musk asserts, the Evidence Industrial Complex must be dismantled and replaced with a Crowdsourced-based Evidence Vetting Mode


Evidence in court consists of information and materials presented to prove or disprove a fact, including witness testimony, documents, objects, and photographs. Evidence can be testimonial, documentary, physical, demonstrative, or circumstantial

Philosophically, evidence is what increases the reasonableness or justification of a belief. Similar to a detective building a case, philosophers use evidence to support their arguments. The nature of what constitutes evidence in philosophy is debated, with different views on whether it includes experiences, propositions, or observation reports.
In essence, evidence is the foundation for claims, the testing of ideas, and decision-making across various fields.


Evidence Gatekeepers aka Evidence Industrial Complex:


According to the Evidence Industrial Complex,  including X, this is simply opinion.


Gatekeepers In the legal profession

 Evidence gatekeepers are individuals, primarily judges, who have the responsibility of determining which evidence is admissible in court. Their decisions significantly impact case outcomes by influencing which evidence is presented to the juryThis role is crucial for ensuring fairness and reliability in legal proceedings.



In California, the government is the scientific evidence gatekeeper


On the other hand, judges and the legal profession are known as the other oldest legal profession:  It's not about ideology.   It's not about skin color.  It's not about facts. It's not about truth. It's about Incompetence, slothfulness & corruption.       



Gatekeepers In journalism

 Include the New York Times and the Washington Post.  Pulitzer Prize winners for promoting the Russia Hoax, for example.


The 6,000 plus 'journalists' members of the Global Circular Reporting Mafia Ring led by the Atheist, Antisemitic, AntiChristian NYT and NOTUS Previously funded by Samantha Power's USAID and Soros in action with evidence-based journalism 
Gatekeepers can and do manufacture evidence: Judge, Jury & Executioner



Evidence-based journalism, the type used by Maggie Haberman, Jo Becker, Matt Apuzzo, Mark Mazetti, Rosalind HeldermanTom Hamburger, Ellen Nakashima Adam Entou to win a Pulitzer Prize, is the same evidence-based 'journalism' used by The New York Times in the article that was held up as proof that veterans weren’t spat on even though it had 220 first-hand accounts, but dismissed all 220 as mythical.
Exhibit A: evidence-based journalism 

Gate keepers in scientific research

 include elite universities, like Stanford University whose various experts have been engaged in misinformation and lying.
Economists are no different than lawyers, judges, scientists, historians  journalists, archeologists, politicians or even theologians.

Journalists are paid to write narratives favorable to their stakeholders: they even get Pulitzer Prizes for writing fiction.

A Yale Historian has as much credibility as Stanford University Professor NirHalevy's class on how to blame others:

When COVID hit we were told to follow the science. You may recall that at the onset of the pandemic, public health officials, corrupt politicians, MSM, Big Tech and Big Pharma, were in lockstep behind the lockdown-at-all-costs strategy, censoring contrarian research that threatened the status quo.

Recently, at least 330 COVID-19-related medical papers have been retracted since the coronavirus pandemic began, oftentimes for scientific errors or ethical shortcomings.


Obviously scientists are paid to increase their employers' profitability not to make the world a better place. Dud you read Pfizer's Dr Becci Corkill's Knowledge Doubling Curve that 'shows' the vaccine was safe?

Gatekeepers In popular opinion
Include the ACLU, ProPublica, SPLC et al - the ones used by Christopher Wray's FBI to conclude use of patriotic symbology and pro-life, mass attending Catholics may be domestic terrorists  




Today,  President Trump demanded Big Pharma comes clean on the effectiveness of the COVID-19 vaccine:  "It is very important that the Drug Companies justify the success of their various Covid Drugs. Many people think they are a miracle that saved Millions of lives. Others disagree! With CDC being ripped apart over this question, the answer is wanted now. Information from Pfizer, and others, has been shown, that is extraordinary, but they never seem to show those results to the public. Why not??? They go off to the next "hunt" and let everyone rip themselves apart, including Bobby Kennedy Jr. and CDC, trying to figure out the success or failure of the Drug Companies Covid work. They show GREAT numbers and results, but they don't seem to be showing them to many others. Show them NOW, to CDC and the public, and clear up this MESS, one way or the other!!!



The obstacle?  The Evidence Industrial Complex

Pfizer's Dr Becci Corkill's uses the Knowledge Doubling Curve to show the COVID Vaccine is a wonder drug.

https://x.com/CotoBlogzz/status/1954709931812430139…


They fail to disclose the side effects: this is the work of the Evidence Industrial Complex aka "publication bias" in medicine.  Dr. Ben Goldacre, a physician, academic, and author and other speakers explain that the results of clinical trials are often selectively reported, with studies showing positive or favorable outcomes more likely to be published than those with negative or inconclusive findings. This practice is dangerous because it distorts the body of medical evidence, leaving doctors and researchers with an incomplete and misleading picture of a drug's true effects.  The same thing happens in journalism, politics and any other field. Ask Grok. It will reason like the NYT and only use 'evidence' accepted by the establishment.

In the Ted Talk "What doctors don't know about the drugs they prescribe"  Ben Goldacre (TEDMED 2012) Goldacre explains that when a new drug is tested, the trials are sometimes hidden, and negative or inconclusive results go unreported. He argues this is a systematic flaw in medicine that leaves doctors and patients unable to make fully informed decisions. In "Battling bad science" by Ben Goldacre (TEDGlobal 2011) Goldacre expands on the problem of misrepresentation in medicine. He covers how evidence can be distorted by pharmaceutical companies and even by well-meaning but misguided journalists doctors - abd AI platforms like Grok? Look at the LGTBQ+ affinity group versus violence. The established body of evidence paints the group as a victim.

https://x.com/CotoBlogzz/status/1960844242387087865…

https://x.com/CotoBlogzz/status/1957861568399442141…

• Financial motivation: Pharmaceutical companies have a clear financial incentive to suppress negative clinical trial data. Goldacre details how companies have historically withheld or manipulated data to make their drugs look more effective and safer than they are.

• Academic pressure: The academic culture of "publish or perish" pressures researchers to produce "positive" results. Studies with impressive, statistically significant findings are more likely to be accepted by prestigious journals, which boosts a scientist's career. Negative or inconclusive results are often left unpublished in a file drawer. 
• Misleading the medical community: Because only a biased sample of all trial data is published, doctors and researchers are unaware of the full scope of a drug's performance. Goldacre offers a personal story of prescribing an antidepressant based on published evidence, only to later discover the unpublished negative trials that contradicted the positive findings.
• A broken regulatory system: The regulatory system has often failed to enforce the publication of all trial data. Goldacre notes that even after registers for clinical trials were created, many trials still went unregistered or were not published in full. 

Potential solutions 
While the problem is complex, Goldacre and others propose solutions that aim to increase transparency: • Mandatory publication: The simplest solution is to legally require that all trials conducted on humans be published, regardless of the outcome. • Open data: Forcing the release of all data, including older trials, would give doctors and researchers a complete picture of a drug's history. Shift in incentives: The academic and medical publishing community must reward high-quality research, not just statistically positive results

Evidence Industrial Complex in Global Politics


The CCP criticizes "hegemonism" without naming the U.S. and pledging $280 million in aid to member states, contributing to the Evidence Industrial Complex established narrative:  China's biggest threat is the United States. But it's not.

Guess what is the biggest threat to the CCP? It's not the United States. It's not Russia. It's Christianity. Christianity is the biggest threat to Communists, socialists, Muslims, and Authoritative regimes for two reasons: 1. There's about 2.6 billion Christians in the world - not counting the millions underground in China, Russia, Islamic countries and in Authoritative regimes 2. Christians ultimate country/home is heaven. Primary alliance is to God, Family Country. Authoritative regimes demand their only allegiance be to dear leader. Just ask Bang Bang Fang Fang Eric Swalwell might say: mei wen xi! Wǒmen ài Zhōngguó Gòngchǎndǎng

Try asking Grok, Meta,  Gemini, NYT, PBS or CNN - All members of the Evidence Industrial Complex



Federal Rule of Evidence 702:

This rule guides courts in evaluating expert testimony, especially after the 2023 amendment, emphasizing the judge's role in determining if the testimony is based on sufficient facts, reliable principles, and if the expert reliably applied those principles.

Impact on Case Outcomes:
Judges' decisions on evidence admissibility can affect whether a defendant is found guilty or acquitted, and can also influence plea negotiations, according to a Criminology, Criminal Justice, Law & Society article.



Ensuring Reliability: The gatekeeping function is supposed to helps filter out unreliable or irrelevant evidence, safeguarding the integrity of the legal process, in a perfect world.

Beyond Expert Testimony:
While the gatekeeping role is often discussed in the context of expert testimony, judges also act as gatekeepers for other types of evidence, such as scientific evidence.

Evidence-based research 

Evidence-based research follows a structured process that includes formulating a clear question, searching for relevant evidence, critically appraising the quality of the evidence, and applying the findings to practice. 

The ultimate goal of evidence-based research is to improve the effectiveness, efficiency, and quality of decisions and practices in various fields. 


Minimizing bias and maximizing reliabilityBy using a systematic approach and considering multiple sources of evidence, evidence-based research aims to reduce bias and increase the reliability of decisions and recommendations. 

GIGO

GIGO stands for "garbage in, garbage out" and is a principle in computer science and IT, meaning that the quality of the output from a system, such as META, Grok, Gemini is only as good as the quality of the input data it receives. And all AI are trained using data from CNN, NYT, NPR,PBS, CBS, et al. Refer to list of sources X Refers to as 'Authoritative" for example






Evidence Industrial Complex and Grok

 
If Grok is to rewrite human knowledge, as Elon Musk asserts, the Evidence Industrial Complex must be dismantled and replaced with a Crowdsourced-based Evidence Vetting Model.  Despite the fact that the recently declassified documents by DNI Chief Tulsi Gabbard,  @DNIGabbard 
are additional, compelling evidence that the 2016 Russia Collusion narrative was not rooted in credible intelligence reporting, but manufactured to fit a preferred political narrative, the new information has not gotten past the gatekeepers.  

Why it is even more pressing that all those involved be prosecuted. It's not a matter of revenge. It's not a matter of justice. Is for the future of the United States of America to be based on a solid foundation and not a stack of lies.  They openly discuss how to introduce frameworks to ban populist parties (aka, Republicans) in taxpayer funded journals.  They openly discuss how to take away the right to vote in these same journals.  President Biden stood up and called 74 million MAGA Americans a threat to the Republic.  They did legal maneuvering to find a way to label parents protesting their school board as domestic terrorists.  They are full of foreign influence, and refuse to stand up to foreign money influence that is destroying our streets (specifically, Neville Singham's PSL).  They tried to impose a Disinformation ministry over us.  Convenient security lapses resulted in President Trump nearly being assassinated twice.  Nearly half of Democrats wanted to throw people in concentration camps for failing to get vaccines.  Our country was nearly destroyed by mass migration. 



Globalists seek "peace and prosperity" via "democracy," but in reality, the only way they can achieve this is to subdue the entire Western world into silence and compliance. Tyranny is ingrained into the DNA of globalists. These people have not gone anywhere. These people are doubling down if anything. All that comes back in an instant the moment they get back in power.


People like AG Barr, Comey, Obama, Brennan, Clapper, Wray, Garland @mjfree, @EdKrassen, Gretchen Whitmer, Democrats et al should be brought to account, AND @POTUS 'felon' conviction should be expunged.

Mountains of evidence have been suppressed, not only on election fraud, but also corruption, on J6, Covid, Ukraine and so on.

But Grok and other AI platforms rely on "evidence" - meaning lawsuits and outcomes, acceptable to the Evidence Industrial Complex.

No consequences means AI will record the aforementioned as victims, while @POTUS will forever be referred to as convicted felon

Simply quoting AP, NYT, ProPublica, SPLC. UCLA and concluding 'there was nothing wrong' will rewrite human knowledge on a false premise.



Saturday, August 09, 2025

Form, Function and Efficiency for Young Runners



Runner's Plateau or Underperformance



Pre-Run Snack List for young Runners


Post-Run Snak Ideas for Young Runner









For young runners, running form should prioritize efficiency, injury prevention, and enjoyment to build lifelong habits. Focus on fundamentals like posture, relaxation, and coordination, as young runners are still developing strength and coordination. Avoid overcomplicating—emphasize natural movement with drills for practice. Key principles include:

Posture: Run "tall" with high hips, a neutral neck (chin parallel to ground), and eyes looking 10-20 feet ahead. Engage your core for stability, with a slight 5-7 degree forward lean from the ankles (not waist) to activate glutes and reduce strain on quads. This aids breathing and efficiency.


Leg Action and Foot Strike: Land midfoot or forefoot under your center of mass to minimize braking forces and stress. Use high knees and butt kicks for drive, but avoid overstriding—keep strides narrow and quick (aim for a cadence of 170-180 steps per minute, adjustable by feel). For youth, incorporate drills like high hops or line running to build strength without overload.

  • Overall Efficiency: Minimize bouncing (vertical oscillation) by directing energy forward. Relax your body to conserve effort; tension wastes energy.
These apply across distances but adjust intensity: shorter races (400m, 800m) demand more power and speed, while longer ones (3k, 5k) emphasize steady pacing and endurance



Arm MovementArms counterbalance legs, propel you forward, and maintain rhythm—especially important for a young female runner to build power without excess rotation. Bend elbows at 90 degrees or less, swinging from the shoulders (not elbows) in a forward-back motion from hips to chest/nipples. Keep hands relaxed (like holding a potato chip or crisp to avoid clenching), thumbs up, and avoid crossing arms over your chest, which disrupts form. Drive arms backward forcefully for momentum, but keep shoulders relaxed. Practice with drills: Swing arms while running short sprints (50m), touching labels on your ribs to ensure equal motion. For adolescents, this helps develop coordination; females may benefit from core work to stabilize trunk movements

Breathing

Breathe diaphragmatically (belly breathing) for efficiency—inhale deeply into your stomach, not chest, to maximize oxygen. Use your mouth and nose for intake (mouth for more air during intensity), exhaling through the mouth. Rhythmic patterns help: 2-2 (inhale 2 steps, exhale 2) for moderate efforts, or 3-3 for easier paces. Pre-race, use controlled breaths (e.g., push all air out, then inhale deeply) to warm lungs and calm nerves. Relaxed posture prevents hunching, which restricts airflow. For youth, practice lying down with hands on belly to feel expansion

Distance
Key Form Focus
Arm Movement Adjustments
Breathing Adjustments
Youth Considerations
400m (Sprint-like, ~1 lap track)
Explosive power: Higher knees, full leg extension, quick cadence (180+ spm), forefoot strike for push-off. Lean slightly more forward for drive. Minimize overstriding to reduce injury risk.
Powerful, rapid swings—drive arms back aggressively to counter fast legs. Keep 90-degree bend tight; relaxed hands prevent tension.
Controlled: Inhale/exhale through mouth (e.g., inhale nose/out mouth). Hold breath briefly in bursts if needed, but focus on rhythm to combat lactic buildup. Pre-race deep breaths for oxygen.
Build speed with short strides; fun relays to practice. Avoid daily max efforts—rest 48 hours between.
800m (Middle-distance, ~2 laps)
Balanced: Steady stride, high hips for efficiency. Mix power (first lap) with endurance (second); slight lean, midfoot strike, cadence ~175-180 spm. Use core for stability during fatigue.
Consistent swings—forward-back to maintain rhythm and balance rotation. Relax arms mid-race to save energy; drive harder in finish.
Rhythmic 2-2 pattern; deepen breaths as pace builds. Use belly breathing to manage mid-race heaviness; exhale forcefully on surges.
Train with fartlek for pace changes; multi-event days (e.g., jumps) for fun. Good times ~2:30-2:45; focus on form over speed.
3k (Endurance, ~7.5 laps or cross-country)
Efficient: Steady stride, relaxed posture to conserve energy. Narrow steps, minimal bounce, cadence ~170 spm. Adjust for terrain if off-track (e.g., shorter strides uphill).
Smooth, even swings—keep relaxed to avoid fatigue. Use arms for balance on uneven ground; backward drive for steady propulsion.
3-3 rhythm for comfort; talk-test pace (able to speak). Deep, consistent breaths; use controlled techniques pre-race for calm.
Off-road for variety; 20-30km weekly volume max. Include games like ultimate frisbee for fun endurance.
5k (Longer endurance, ~12.5 laps or road/cross-country)
Sustainable: Focus on economy—tall posture, light landing. Steady cadence ~165-175 spm; pace evenly to avoid early burnout.
Relaxed swings for rhythm; conserve by minimizing excess motion. Pump arms more in final km for kick.
3-3 or 4-4 pattern; prioritize deep, even breaths. Monitor for side stitches—relax shoulders if occurs.
Build with long runs (30-35 min); cross-train (swim/cycle) to reduce impact. Emphasize recovery and multi-sports.

Practice 2-3 times weekly with a coach for feedback. Warm up with dynamic drills (e.g., high knees, arm swings) and cool down with stretches. If form feels off, film yourself or seek professional advice to prevent issues like shin splints



Videos 

Finding YouTube videos that specifically demonstrate optimal running form, including hand-arm movement and breathing, tailored for a 13-year-old female runner across 400m, 800m, 3k, and 5k races, is challenging due to limited content explicitly targeting this demographic and these distances. However, several videos provide general running form guidance, drills, and techniques suitable for young runners, which can be adapted for these events. Below is a curated list of YouTube videos that cover key aspects of running form, arm movement, and breathing, with notes on their relevance to a 13-year-old female runner. 

Recommended YouTube Videos

  1. "How to Run Properly" by The Run Experience


  • Description: This video breaks down running form basics, including posture (running tall), foot strike (midfoot focus), and arm swing (90-degree elbow, forward-back motion). It emphasizes relaxed shoulders and hands, critical for a young runner to avoid tension. Breathing tips include rhythmic patterns (e.g., 2-2 for moderate paces), adaptable for 800m, 3k, and 5k.
  • Relevance: Suitable for all distances (400m to 5k). The simple explanations are ideal for a 13-year-old to understand, with drills like high knees that build coordination. For 400m, apply the sprint-specific tips (e.g., more aggressive arm drive) selectively.
  • Application: Practice the arm swing drill (0:45-1:30) for 400m/800m power and the cadence focus (2:00-3:00) for 3k/5k efficiency. Use the breathing cues (3:30-4:00) for all races.

  • 2. "Running Form Drills for Kids" by Youth Runner


  • Description: Aimed at young runners, this video demonstrates drills like high knees, butt kicks, and A-skips to improve form, leg turnover, and coordination. It includes arm movement tips (relaxed hands, elbow drive) and mentions keeping breathing steady during drills.
  • Relevance: Perfect for a 13-year-old, as it’s designed for youth. The drills help build form for 400m (powerful strides) and 800m (cadence), while the relaxed approach suits 3k/5k. No specific breathing patterns are detailed, but the focus on rhythm supports endurance races.
  • Application: Use high knees (1:00-1:45) for 400m/800m speed and A-skips (2:15-3:00) for 3k/5k rhythm. Practice arm swings during drills to reinforce forward-back motion.

  • 3. "Sprint Technique for Beginners" by Outperform




  • Description: Focused on sprinting (relevant for 400m, partially 800m), this video covers explosive form: high knees, forefoot strike, and aggressive arm swings (tight 90-degree elbows, driving back). It briefly mentions breathing through the mouth for oxygen intake during sprints.
  • Relevance: Best for 400m due to sprint focus; partially applicable to 800m. Less relevant for 3k/5k, but the arm and leg drive tips can help in final kicks. Simple enough for a 13-year-old to follow, but supervision is advised for intensity.
  • Application: Apply sprint arm drive (1:30-2:00) for 400m and first lap of 800m. Practice short bursts (20-30m) to avoid overtraining a young runner.

  • 4. "How to Breathe While Running" by VO2maxProductions

    Description: This video explains diaphragmatic breathing (belly breathing) and rhythmic patterns (2-2 for moderate pace, 3-3 for easy). It includes practical exercises like lying down to feel belly expansion, which is great for a young runner learning to breathe efficiently.

  • Relevance: Highly relevant for 800m, 3k, and 5k, where pacing and breathing are critical. Less specific for 400m (sprint breathing is more instinctive), but useful for warm-ups. The clear, slow explanation suits a 13-year-old.
  • Application: Practice 2-2 breathing (2:00-2:45) during 800m/3k/5k training runs. Use the pre-run breathing exercise (1:00-1:30) to calm nerves before any race

  • 5. "Middle Distance Running Tips" by Global Triathlon Network (GTN)


  • Description: Focused on 800m and similar distances, this covers balanced form (high hips, steady cadence ~175 spm), arm swing (relaxed, forward-back), and pacing. Breathing is mentioned as rhythmic to match stride, with a focus on staying relaxed to avoid tension.
  • Relevance: Ideal for 800m; applicable to 3k/5k for pacing and form. Less relevant for 400m sprint. The coaching style is accessible, but a 13-year-old may need help adapting the pacing advice.
  • Application: Use pacing tips (2:30-3:15) for 800m/3k; practice arm swing cues (1:45-2:15) for all distances. Try relaxed running drills for 5k endurance.

  • Notes for Application

  • For a 13-Year-Old Female Runner: These videos are general but adaptable. Focus on fun, low-pressure drills to keep running enjoyable. A 13-year-old’s body is still developing (e.g., growth spurts, coordination), so limit high-intensity sessions to 1-2 per week and prioritize recovery (48 hours between hard efforts). Female runners may need extra core work to stabilize arm and trunk movements due to developmental differences

  • Safety and Supervision: Always have a coach or parent review techniques to ensure proper execution and avoid injury (e.g., shin splints from overstriding). Videos lack personalization, so consider filming her form for feedback.

  • Distance-Specific Tips:
    • 400m: Emphasize sprint videos (e.g., Outperform) for explosive arm drive and quick cadence. Practice short sprints (50m) with arm focus.
    • 800m: Blend sprint and middle-distance videos (GTN, Run Experience) for balanced form and 2-2 breathing.
    • 3k/5k: Use endurance-focused videos (Run Experience, VO2maxProductions) for relaxed form, steady cadence (165-175 spm), and 3-3 breathing. Add cross-country drills from Youth Runner for terrain adaptability.