How to Stop Fighting Your Body: The "Easy Speed" Movement Guide for Athletes with Erin Carson
April 2, 2026
Discover how training your adductors, maintaining "bounce," and embracing multi-directional movement can clear the path for better performance and lifelong athletic longevity.
We’ve all seen that one runner who looks like they’re floating over the pavement, or the cyclist who seems perfectly still and powerful while everyone else is struggling. That effortless grace is achieved thanks to movement quality.
In a recent episode on the Athletes Compass podcast, strength expert Erin Carson shared why shifting our focus from "just lifting heavy" to "moving well" is the missing piece for most everyday athletes.
Moving Better to Go Faster
It’s easy to fall into the trap of thinking strength only comes from a heavy barbell. But Erin suggests a different approach: "Easy Speed".
Think of it this way, if your body is moving efficiently, you stop fighting your own muscles. You might find yourself hitting the same power numbers on the bike, but with an effort that feels like a 5 instead of a 7. Movement training isn't about replacing your hard work; it’s about clearing the path so your sport-specific training can actually shine.
Why Your 80-Year-Old Self Needs You to Train Now
Don't just think about next weekend’s race or your current season's PR. Instead, ask yourself a vital question: How do you want to move when you are 70 or 80 years old?
While professional racing is a path for a few, we all share the goal of moving well as we age. Investing in our fitness now ensures we can enjoy life with vitality and independence in our later years.
Training for true longevity requires moving beyond the "linear" nature of endurance sports and embracing variability:
Move in Every Direction: Endurance sports like running and cycling are repetitive and forward-facing, which can lead to "wear and tear" on a single line of movement. To counter this, incorporate movements in multiple planes: run backwards, move sideways (lateral gliding), and practice "serpentine" or snake-like curves.
Maintain Your "Bounce": As we age, we tend to lose elasticity. Practicing agility, quickness, and skipping helps maintain the health of your fascia, allowing you to move with "elastic energy" that is more efficient and less taxing on your muscles.
Load for Bone Density: While movement quality comes first, eventually getting under "heavy load" is essential for maintaining bone mass and muscle development as you age.
By catching poor movement patterns now, you avoid the compensations that could lead to issues decades down the line.
The Secret to Hip Power: Your Inner Thighs (Adductors)
While many athletes focus on training their glutes, an underrated key to hip health often lies in the adductors (the inner thighs). This is especially relevant for cyclists, as the bicycle's geometry frequently forces the legs into external rotation. In this "duck-foot" position, the inner thighs end up "hanging on for dear life" to provide stability, which creates a cycle of chronic tightness.
Strength for Length: The body requires a sense of functional stability before it will allow a muscle to relax. By building strength in the inner thighs, the nervous system finally grants the outer hip "permission" to release and lengthen.
The Activation Hack: When performing lateral band walks, it is recommended to keep the feet straight or even slightly "pigeon-toed". This internal rotation forces the inner thighs to engage, which naturally helps the overactive outer hip muscles release their grip.
You can actually get a sense of where you stand right now with a simple test Erin uses. Stand up and look down at your feet. If they are turned out like a duck, there’s a high chance your lateral hips and external rotators are locked up.
That "stuck" position is often why we see athletes struggle with nagging knee or hip pain, their bodies are compensating for a lack of internal rotation.
You don’t need a 45,000-square-foot facility to get results. Erin’s "perfect home gym" for a time-crunched athlete fits in a corner:
One set of adjustable dumbbells: For versatile loading.
A large stability ball: To build core control and balance.
Mini bands: Essential for hip and glute activation.
One "Heavy" Kettlebell: Depending on your strength, a 45lb, 55lb, or 65lb bell for those high-load sessions.
Practical Tips for Your Next Session
Focus on the "Big Three": Your ankles, hips, and upper back (thoracic spine) are the keys. If these three areas move well, your knees and lower back stay protected.
The Overhead Test: Try a squat while holding a broomstick directly over your head. If you find your chest diving toward the floor, it’s a clear sign your hips or ankles need some attention.
Try a "Pre-Flight" Routine: You don't need a full hour in the gym. Erin recommends a "Four Things" approach, just four movements to reset your joints before or after a run.Here you can find her Pre-Flight Routines.
