How To Breathe When Running – Breathing Exercises And Techniques For Runners

I believe breathing techniques while running are one of the most important aspects and runners should learn how to breathe correctly. I coach on technique but knowing about correct breathing patterns while running makes the whole experience more enjoyable.

I work with a lot of clients who haven’t exercised in years, and they tell me they want to run but they cannot. Everyone can run. We were born to run. How you run, that is a different story. My clients usually experience breathing problems when running, knowing they are not related to any health conditions.

One of the reasons we experience breathing problems when running is because we haven’t found a breathing pattern to get the body, the lungs, the heart in a rhythm. We sometimes breathe faster, then slower, taking in more air, sometimes less and it’s confusing, and so we run out of breath.

To tackle breathing problems when running we must practice some basic diaphragmatic breathing exercises and learn basic breathing techniques for runners to focus on,


Let’s begin with the basic diaphragmatic breathing exercises:


Step 1. Make sure you breathe correctly, that means when you breathe in you make your stomach big, when you breathe out you pull your stomach in.

Step 2. Breathe in through your nose and out through your mouth

Step 3. The breathing exercise. Let’s take 4 seconds as count for breathing in, out and holds. You can adjust them to fit your level:


Linear breathing technique

I use this as a warm up for the others.

– BREATHE IN through your nose on a count of 4
– BREATHE OUT through your nose on a count of 4.
– Repeat


Triangle breathing technique

Imagine an equilateral triangle. It has 3 equal sides

– BREATHE IN through your nose on a count of 4.
– HOLD on a count of 4.
– BREATHE OUT through your nose on a count of 4.
– No hold after this one. Repeat


Adjust the in breathe, out breathe and holds according to your level. More advanced diaphragmatic breathing exercises are square, rectangle, therapeutic breathing. Contact me if you’d like to know more about them. Click here to contact me.

These breathing exercises should be practiced at rest, not while training. Practice these daily for a month. You will see improvements in your lung capacity after the first 1-2 weeks.


Breathing techniques for running are about rhythm.

Find the rhythm and you are on your way to solving your breathing problems when running.


There are mainly two breathing techniques for running efficiently:


1.    Two In – Two Out

This is a one of the breathing techniques for runners to begin with. It’s straight forward:

  • on Step One – Breathe In (as the foot lands)
  • on Step Two – Breathe In (as the foot lands)
  • on Step Three – Breathe Out (as the foot lands)
  • on Step Four – Breathe Out (as the foot lands)

Once you get comfortable with this style of breathing when running you can go to step 2 and keep this style from now on.


2.    Two In – Three Out

  • on Step One – Breathe In (as the foot lands)
  • on Step Two – Breathe In (as the foot lands)
  • on Step Three – Breathe Out (as the foot lands)
  • on Step Four – Breathe Out (as the foot lands)
  • on Step Five – Breathe Out (as the foot lands)

This style of breathing while running means that you will not stress one leg more than the other. On the first breathing technique the first out breath is on the same leg all the time. While with this type of breathing the first out breath lands on the other leg every time you breathe out. You will see when you practice both breathing techniques.


There you have it, 2 breathing exercises to increase lung capacity and 2 breathing techniques for runners to find the rhythm and run stronger and for longer. Remember to train yourself to breathe into the stomach and not into your lungs. Contact me if you need advice.

If you experience problems breathing when running but are unsure of the cause do talk to your GP. There care be other breathing problems.


How To Lose Weight Part Two

In Part 1 of how to lose weight we talked about the three reactions that take place in the body at any given time: physical, psychological and chemical. If you haven’t read part 1 read that first, click here.

The 3 reactions influence each other. And when one is out of balance the other 2 will be as well. If you are very stressed out (psychological), the brain will send resources to deal with the problem. However it will take resources from the other 2 system and so hormones are affected. With hormones out of balance, because we know too much stress affects hormones, many people easily gain weight.

Stress can be psychological and physical as well. For example, too much exercise, I mean really too much, causes the body to release more of the cortisol hormone, and so does mental stress. Cortisol is a double edge sword, it’s always there and we need it, but too much of it can cause weight gain and other problems.

Today I only want to talk about how you can keep the physical reactions in balance.

Your style of life

Whether skinny or not, healthy or not, fit or not, you have a style of life. A way you live your life day by day.

We are all a bundle of habits. This is not a bad thing, if we didn’t have habits there will be no consistency and no progress. On the other hand if the habits are not the best ones, being consistent with them is not what we want.

Now it is time to look at your style of life. So here are a few questions for you to ask yourself and answer honestly:

Do I walk at least 30 min every day?
Do I exercise and move in proportion to what I eat?
Am I using the energy (calories) I ingest throughout the day?
Am I training and conditioning my body to develop muscles which keep my metabolism up and running? (walking and running alone are not enough)
Within the week, do I walk, run and move in proportion to the amount of time I sit?
Do I always keep a good posture, even when no one is looking?
Do I stretch enough so I never feel my body stiff or muscles tight?

The list can go on. These are questions you can answer yourself and you can start changing them one by one.

To summarize here are ways you can ensure your body is fit and strong:

  • within the week move more than you sit, or at least the same amount of time – your body was no designed to sit for hours
  • train your whole body, not just upper and lower body, full body training is essential for a full system development
  • train your heart (cardiovascular) but also your muscles (strength)
  • walk, run, lift, carry, throw, catch etc move in as many ways as possible
  • balance exercises – don’t underestimate the power of balance for strong foot muscles, ankles, knees and core
  • have a strong core as that is where every movement starts from
  • develop your core through a many different exercises – never limit yourself to just a few you like
  • stretch your body daily or whenever you have time – here is a full body stretch for you

See what changes you can make. You don’t need to change everything. Identify the most important areas and start working on them.

Remember that progress is made through small changes and not the most complicated processes.

And always bear in my that no matter what you strive for, if you are not out of your comfort zone you are not making much progress.

Need advice? I can schedule you for a FREE coaching call. To book straight into my calendar click here, , alternatively contact me.

How To Lose Weight Part One

I would first like to look at how we gain weight. What are some of the most common factors of weight gain. Once we understand how we gain weight, we can then tackle the root cause I go the other way, losing weight.

No one gains weight over night, it doesn’t just happen all of a sudden. And there is always more than one cause. In fact everything we do, the way we live our lives, or the way we were taught we should live it impacts the chemical, physical and psychological reactions taking place in the body at any given time.

Weight gain is not your fault. It is the environment around you. The environment affects you at all levels, and often leads to imbalances in the system. Within the environment surrounding us there are things we cannot directly and personally control, but then there are the things we can.


The 3 reactions

Let’s clarify the 3 reactions  I will write a separate article as well, in more detail. But for now remember there are 3 reactions present in your body at all times: physical, psychological and chemical.

1. Physical – everything that has to do with mechanics, any injuries, strains, pulled muscles, any kind of tension in the body or relaxation.

2. Psychological – the mental activity, such as happiness, calmness, or stress, anxiety, depression etc

3. Chemical – all the chemical processes taking place in your body, digestion for example


When there is an imbalance in any of the 3 sections, such as too much stress or a fracture, the body sends more resources there to fix the problem. It does this at the expense of the other 2 systems, as it takes some of the resources from there, for example it might take from digestion.

Swimming. If you have a large meal more blood is sent to the digestive system to break down the food. If you go for a swim straight away, some of the blood busy with digestion is quickly directed to the muscles needed for swimming, and so some people experience cramps.

Thus, an imbalance in one of the 3 systems causes imbalances in the remaining 2. If this happens on a regular basis then digestion and metabolism is affected and the body slowly begins to put on weight.

Let’s not forget that hormones are affected as well. And hormones regulate everything in the body. A hormonal imbalance can lead to a lot of weight gain


And so, to tackle weight gain we must strive for balance within all 3 systems. We must also focus more on the aspects of our life and environment that we can personally control rather then the ones we don’t have much control over.

Finally, all 3 reactions and our environment are influenced by our lifestyle and the choices we make. The 3 reactions are the root, the causes are in there. In the following articles of How To Lose Weight we will be talking about each reaction, some of the imbalances and ways to bring them back to balance.


As I said before it is not your fault, even if your choices are not the ones you believe to be the best for you. However, it doesn’t matter who’s fault is it, what matters is to tackle the general style of life, change the environment and restore balance between the physical, psychological and chemical reactions.

This is a very difficult thing to do. It is always easier to take a pill, go on a diet and get it over with. Then what? What did you learn? If learning is not something you want then my method is no the one for you.

If instead you want to learn about how the body and mind function, what and how to what to eat to feel satisfied for longer and maintain your energy levels, how to reduce the risks of injuries, aches and pain and much more then make sure you come back to read Part 2 of How To Lose Weight.

In Part 2 of this I will list a few ways to re balance the 3 reactions taking place in the body, starting with the Physical reactions.


Running – The Good And The Not So Good

I am a runner, long distance runner. For me running is not about burning calories and being fit, it’s about how it makes me feel. Some people love clubbing and cocktails, I would always give that up for a run.

Some say running is good, others say it’s not. I don’t know anything in this world that doesn’t have 2 sides: a good and a not so good side. Do you? Nothing is perfect.

How about running? Running has its benefits but it also has its downsides. In the end the quantity and quality of your running, as well as how you grew up (active or not), nutrition, overall health etc will impact whether a certain activity will be good or not so good for you, in this case that certain activity is running.

The lists below are not exhaustive of course, there is much more going on in the body.


The good, some of the benefits of running

  • primal movement – walking and running, along with squatting, are some of the most primitive forms of movement – hunters were walking and running every single day – anyone can run, we were designed for it (maybe not marathons though)
  • stress on the body – for bones to grow strong and thick the skeletal system must be loaded or put under a certain amount of stress, the right amount (this is particularly true for kids who are still growing, but not only) – running is a natural, body weight, dynamic exercise
  • full body development – running is a full body experience
  • strong heart and lungs – just you regularly train your biceps to become and stay strong, your heart and lungs need to work as well to be strong (exceptions when someone already has health problems)
  • stronger immune system
  • psychological benefits – lower stress levels, more focused and productive, more relaxed
  • weight balance
  • balanced blood sugar levels (glycogen) 
  • hormone function


The not so good

  • hormones – I have put this in both sections because for some people the stress of running can cause an imbalance at hormonal level, while for others the body responds well, self-regulates and finds the perfect balance; hormones are complicated though
  • injuries – stress on the skeletal system is good, but too much stress can be detrimental and can lead to injuries – particularly combined with poor use of the body in general (poor posture, sitting position, movements such as walking, lifting or carrying etc)
  • limited mobility and flexibility – unless you keep the mobility and flexibility as a regular element of your training, your muscles, tendons. ligaments will become tight and can affect the joints (many people experience knee pain that is not structural damage and could be solved through stretching)
  • loss of muscle mass – if you run and only run, without weight training you may burn fat but you will also burn muscle; it is important to remember that muscles are there to take some of the pressure from the joints; the body is a perfectly calibrated machine, everything works together, there is not other way
  • decreased immunity – training is good for the immune system, but too much of it brings the immune system down; with the body’s defenses down it opens doors for viruses to enter the body – this is true for any type of training, not only running


Our skeletal system has changed. As we grow we are not as active as our ancestors used to be at our age. She skeletal system (including the jaws) has changed shape. As mentioned earlier to develop strong and think skeletal system it need to be put under some pressure when I grown, today most kids sit in front of the computer. So there is an imbalance between our stone-age bodies and the modern environment we have created.

Furthermore, the shoes we wear modify the was we carry our bodies. Proprioception ( the perception of movement and spatial orientation arising from stimuli within the body) is very limited in shoes – you don’t feel much when you place your foot on the ground, everything is soft and you feel not impact no matter how aggressive you walk. Thus we have altered the way we stand, walk and run.

And that causes a lot of damage, because we essential shut down all the signals our body uses to tell us that we strike the ground too aggressively, or use one side of the body more than the other, or jumping and landing to hard on the heels.



Why YouTube Is Not The Place To Get Fit

What does being fit mean

Being fit means something else for different people. I’d say it’s personal.

For example, among other reasons, being fit for me means to be able to comfortably compete in Karate competitions. I want peak performance for my sport. But in the same time fitness also means keeping my body strong, training and moving the way my body was designed to move and making sure I do whatever I can to reduce the risk of injuries and recover from the ones I already have.

For other people being fit may mean less aches and pains, while for others a number on a scale.

What does fitness mean to you? If you wish to share leave a comment under this article with the answer.


Why not YouTube Videos



On video or YouTube you certainly see the movements and you can mimic them. It’s not difficult at all. And yes, you can burn calories. You might also lose weight if you keep up.

But do you actually know what you are doing? Do you even care? Or are you pursuing calorie burning and the numbers on the scale? Maybe you don’t, maybe you like and want to do things the correct way?

YouTube is great, but do you know where the movements come from? I mean where they come from within the body, what makes a lunge effective and efficient. What makes a punch strong. No, you don’t know that from a YouTube video, and even if they tell you, you are not sure you are doing it, because you don’t know what and how to feel.

When I post videos on YouTube I always worry about not giving enough and I encourage you to contact me with questions.

Even if you have all the technical points, how do you know whether you do it correct or not?

When it feels “good”? Nope. You will do whatever feels natural to you. But if natural means being slouched (for example) , because that is natural for you now, then you are in trouble. Only someone from the outside can see these mistakes and make you aware of them. A YouTube video cannot.



If you want to progress you must be out of the comfort zone. That’s how it works, that’s what causes the body to go in the adaptation phase where you see results. If it doesn’t reach the adaptation phase there is not much progress.

You can only push yourself so far. Everyone reaches a point where they, themselves, cannot push anymore and that’s where we all need external motivation, which usually comes from a coach.

A coach takes you out of your comfort zone. Now, you might say you can take yourself out of the comfort zone. Maybe you can, but how do you know that’s not actually your comfort zone?



Top athletes have coaches. They know almost everything about their sport, they can coach others, they can train themselves yet they have coaches.

Why is that? As I said before, we all need someone to be behind us and push us out of the comfort zone, make plans, correct technique and so on.

If athletes need coaches, athletes who know what they are doing, then you should consider it too. More so if you are not an athlete, as you were not trained and your muscle memory has not formed.

When muscle memory forms it does so in a correct way or not. If it’s the later it is more difficult to change later on.


I am not trying to sell you into anything. But I am trying to make you aware that, for the moment, technology cannot replace humans and that you should learn how to move in a correct way.


Why learning correct technique? Here are a few reasons:

  • getting more out of the exercise – when you do it correct an exercise is more difficult ,so you get the muscle to work more, and get results.
  • reducing the risks of injuries – whether we talk about injuries that show up in time after months of squatting incorrect or sudden injuries from jumping and running, many times, the injuries have to do with incorrect technique.
  • strengthen the body – a joint is meant to work in a specific way; if your squats or press ups are incorrect the only thing you will get out of them is straining, and you will never truly strengthen your body.


Never use YouTube?

YouTube is not always bad. It’s just that you should do some work before that so you understand how your body functions. If you have already trainer with a coach or trainer then you probably already know more than many other people.

You can get inspiration from YouTube later on after you learn the basics of natural human movement or after working with a trainer who taought you good technique, and can then recommend you good YouTube source. You can use YouTube after you learn correct movement.


There you go. Do you know what you are doing? Has anyone showed you how to use your body in a correct way? As usual, if you have further questions or are in need of advice you know what you have to do.

Deep Squats – Benefits And Technique

Before chairs came along humans used to squat. In some cultures, such as Indian, they still squat, that’s the natural way for them. In fact that is the natural way for humans, regardless of their culture. We all come from the same source, then we use labels. But that’s just the surface, we all come from the same place, the same source.

What is natural for one is natural for everyone. However, if we stop moving in a certain way the body, the muscles, are not adapted anymore, they “forget” but when they do go back to the natural state if feels amazing.

Squatting is probably the most primitive movement. And, as I always say, your body was designed to move. That is why you have joints, tendons, ligaments. Your skeletal system was designed to be used, and when you don’t it weakens.

Have you ever noticed the fetal position? You were squatting before you were even born!


Benefits of deep squat:

  1. joint strength – ankles, knees, hips
  2. muscle strength – particularly important are the glutes which are stabilizers for the lower back as well as strengthening the hamstrings, thus less risk of lower back pain
  3. core strength
  4. bone health – bone density is affected by the pressure you put on your skeletal system
  5. healthy bowel movement
  6. healthy nerve functioning
  7. improved flexibility and mobility – we all know how we feel then our body is stiff, and as we age, mobility is even more important
  8. reduce risk of injuries – as your body gets stronger and more mobile and flexible
  9. posture – you learn a lot about posture when you learn to squat; you also learn about how to use your muscles in correct sequence


Squatting with weights

When you squat with weights stop at a 90 degrees angle at the knee, or stop when thighs are parallel to the ground.

There are many benefits of deep squatting. But the deep squat is, or should be, part of a series of exercises done on a regular basis. That does not mean every day, although squatting everyday can make a huge difference to your mobility, strength and overall fitness.

So here’s the deep or full squat technique as part of our Wild Workout free exercises.  Click here and find the exercise, it’s free.

Lunges – Common Mistakes And Correct Technique

The lunge is one of the most common exercises.

Being able to lunge means you have strong stability muscles, glutes, quads, core muscles, and so on.

People practice lunges for different reasons, some for rehabilitation, recovering from injuries while others want to have a toned butt.

When working with a physio for example, they ensure the technique is impeccable.

When we do it in the gym, with weights, and only for the purpose of fitness and toning up so we look good, technique is forgotten or ignored, or not even known. We just lunge around without even thinking about what we are doing. We just know the lunges are good for glutes and burns calories so it’s good enough. Or is it?

But it’s not your fault. Probably no one spent the time showing you how to actually do it.

Straight to the point, many people who lunge don’t know how to lunge.


Common mistakes in lunges

  • lunge is too short or too long
  • feet are on the same line (less stability)
  • front knee collapses in
  • front knee is shaky
  • front foot is unstable on the ground
  • leaning forward or back
  • jerky movements (particularly when stepping back but not only)
  • back knee is too low and the leg doesn’t have the necessary strength
  • body weight is wrongly distributed
  • aggressively pushing against the ground (particularly when stepping back)
  • stepping heel first
  • front heel coming off the ground
  • knees going over the toes
  • poor posture

Do you do any of these mistakes?


Consequences of incorrect lunges

  • knee pain (very common)
  • ankle pain
  • foot pain
  • back pain
  • shoulder pain
  • promoting poor posture
  • not training the right muscles, and straining others


Solutions for lunges mistakes

I don’t yet have a video with lunges technique, yet. So I will give you just a few technical point to focus on at your next training session.

  1. Have space between your legs to help with balance (you can place them on the same line later)
  2. The length of the lung is about 2x hip width (if while lunging your front heel comes off the ground the lunge is too short; if you have to lean forward to step the lunge is too long)
  3. Front foot is always on the ground, with the whole foot rooted on the floor (read about The Tripod here)
  4. Keep your body straight at all times – no leaning forward or back when you stand or step
  5. Front knee stays behind the toes


If you are having trouble with these elements then you need to do something before: lunge with the back heel on the ground. We need to strengthen stability muscles before doing a lunge with back heel off the ground in the correct way. Here’s what you can do:

  1. Have space between your legs to help with balance (you can place them on the same line later)
  2. The length of the lung is about 2x hip width (if while lunging your front heel comes off the ground the lunge is too short; if you have to lean forward to step the lunge is too long)
  3. Front foot is always on the ground, with the whole foot rooted on the floor (read about The Tripod here)
  4. Front knee stays behind the toes
  5. Place the back heel on the ground
  6. Bring the back foot right next to the front foot – keep knee bent, keep height the same and both heels on the ground
  7. Bring the back foot back and repeat

See picture attached to this article.

When the lunge with back heel on the ground becomes easy you can start the walking lunges. Alternatively you can hold onto something to perform the exercise and as you get stronger you can do it without holding.


I promise a video to attach to this article.

In the mean time if you are unsure about the technique contact me, there is no charge at all, we get on a call and I help you get these lunges done properly. Contact me here.


Keeping Fit On Holiday

Christmas is here so there’s a lot of food around, and drinks and, for some of us very little physical activity. It’s all awesome, this is what Christmas is for, to spend time with our family.

And you know what else holidays are good for? Keeping up with your training.

The usual excuses are related to work and time. Well, although you might work to prepare everything for Christmas, you are not going to the office.

The truth is that if you take a “break” for a few weeks your cardiovascular capacity with begin to drop, more than that and you will witness a decrease in strength and of course mobility and flexibility.

Besides feeling full and lethargic. So let’s not lose everything you have been working for over the past 12 months. Keep it where it is or even progress.

You can always, always make time for a 30 min run. There is time for what you want to do. You don’t want to exercise during holidays then you will not.

To help you I will share with you this video with a min full body exercise routine. Please watch and read the instructions before you begin so you know what you are supposed to do and not just throw some random exercises. I am not a fan of crunches but to make it easy for you there are crunches there:

Of course you can add to this routine and make it more interesting, for example you could:
  • sprint for 30 sec in between sets
  • run on the spot or jumping jacks between sets
  • stretch between sets, 30 sec (maybe stand in a box split, a high one, you don’t need to go very low)
  • use some weights
  • pull ups or chin ups

And much more. Get creative and remember safety first. Never go beyond your means and if you are in pain stop the exercise. If you are unsure please contact me asap. 

Shin Splints – Causes And Prevention

Over the past 3 years I have coaches over 100 people. Some of them are still around. Shin splints was one of the problems some of my clients came to me with.

Shin splints is a term used to describe pain in the front of the lower legs, the shins. They are over-use injuries


Shin splints possible causes

  • running on hard surfaces
  • incorrect running technique
  • striking the ground aggressively constantly
  • running with the wrong or worn shoes
  • overweight
  • weak ankles
  • tight calf muscles
  • over pronation (foot rolls outwards when it lands on the ground)
  • intense periods of exercise when your body is not used to it
  • incorrect use of the body (technique when training and how you use your body daily)


Shin splints self care

Running or exercising through the pain can be dangerous. It may not be very painful at the beginning but it can get worse.

  • rest, take a break from the activity that causes the pain (you can still do low impact activities or cross training) – this will help you recover faster
  • stretch your muscles
  • avoid training and running on hard surfaces (I take my clients on the ground when we run and are able to)
  • build up your training gradually (throwing yourself into intense training all of a sudden is a recipe for injuries)
  • work to improve your ankles strength
  • stretch your Achilles tendon and your calves – gently
  • mobility and flexibility (essential for a fit and strong body)
  • foam rolling calves – gentle (it works for some people)
  • ice (no more than 10 min at a time and not on direct skin, 3 times a day)
  • replace worn out shoes


Shin splints prevention

Here are some guidelines

  • avoid running on hard surfaces all the time
  • make sure your shoes are correct for you
  • change shoes when they worn out
  • stretch Achilles tendon and calves muscles
  • stretch your whole body in fact
  • foam rolling – calves, glutes, quadricepts, hamstrings, everything, it’s good to release tension in the body
  • variation of movement – don’t stick with the same routing for months, practice different activities to train your body from different angles
  • correct training errors – you need an experienced Coach for this; the way you use your body not only when exercising but throughout your day can, in time, lead to overuse injuries (here is an example)


These are just some general guidelines. I hope this will help you. Leave a comment below if they did.

Things for you to try and see how they work. For some people some things work while others don’t. If you seek advice I’d be more than happy to talk to you. Message me here. 

Of course if the pain gets worse or swelling gets worse see a doctor, it can be more serious.

Exercises For A Strong body

This article builds up on one of my other articles related to muscle isolation, why not to isolate. 

I gave you the reasons why not to isolate and now I will give you some example of exercises to do, with videos and instructions.

I like exercises which work the whole body. Some of them emphasize a certain area more than others but then we balance it out with other exercises.

I also like exercises which challenge mobility and flexibility. Because to be ready for anything your body has to strong and flexible in the same time. Not excessively flexible, that’s not good either. There is a balance.

Your body is as strong as your weakest link, thus we have to think not only about the obvious muscles, such as thighs and biceps, but also about:

Foot muscles – balance exercises, very simple; get creative and think safety first

Glutes (butt muscles)– they are stabilizer muscles; strong butt muscles are important for hip stability and preventing lower back pain; practice squats


Can’t go all the way down? Place a book under your heels (a stick or stand on an incline with toes facing downhill) and practice until it gets easier. Then change it with a thinner book and so on until you do them all the way on flat ground.

Core – it’s called a core for a reason, that is where everything comes from (even hiccups); practice crawls (or alternative locomotion); they strengthen the core without compromising posture, straining next muscles and lower back and they are fun as well. Here’s the basic one to start with: The Panther Crawl

Upper body – lifting, carrying, throwing, catching, they are day to day movements; your body needs to be strong, in its natural, healthy and balanced state. Use a bar for this exercise (skip the balance part, just do the leg lifts). This exercise will work the core as well.

Flexibility and mobility – you have to have both; without mobility strength is useless; imagine slipping on ice and having no mobility or flexibility, your body will not be able to respond.


If you avoid isolation and practice complex movement such as crawling, running, jumping, squatting etc you develop the body as a whole. Isolate and you will probably miss the smaller stability muscles.