Running
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SkiErg Training for Runners
Comments off · Posted by Jason Zagami in Cross Training, New Articles, Running
The SkiErg is a great training tool for runners, where you can increase ones propulsion force without increasing their stroke rate or cadence. The Recovery Phase of the motion activates the posterior chain of the legs similarly to hill runs or track sprints. My athletes can simulate the stresses of hill sprint intervals or distance, without having to find hills of optimal grade and distance. The PM3 or PM4 is fantastic, allowing output to be measurable and repeatable.
Preventing Injury
A common cause of injuries in runners stems from compensating for strength imbalances. The SkiErg was intended as a Bilateral exercise, but can be modified by having the athlete stand one leg on a 4″ box. Using this single leg technique you can overcome asymmetrical strength differentials in the legs, decreasing the risk of injury, while increasing performance. Make sure to train each leg equally to balance out, I don’t recommend over training the weaker leg.
Injury Rehab
The SkiErg is a great tool for maintaining your fitness level through injury rehab. In some injury cases the athlete may not be able to run due to the impact forces, the SkiErg allows you to train without generating high impact forces. In the extreme cases where loading the legs isn’t possible due to injury, the SkiErg can be performed on a stool or plyo box (Arms only, or Arms and Waist), allowing you to complete your endurance training.
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24
Electrolyte Enhanced Water???
Comments off · Posted by Jason Zagami in New Articles, Nutrition, Recovery, Running
What are Electrolytes?
Electrolytes are electrically conductive substances, most commonly sodium, potassium, calcium, and magnesium. There are others, but these are usually the minerals found in Electrolyte Enhanced Water.
When Do We Need Them?
Electrolytes serve three main functions in the body: regulate cellular hydration, regulate blood pH, and carry electrical impulses for muscle contraction and nerve impulses.
Your Kidneys work to balance the electrolytes in your blood, but there are several causes of electrolyte deficiencies. Most commonly they’re flushed out in sweat, consumption of diuretics such as alcohol, or intestinal illnesses that cause vomiting and diarrhea.
Enhanced Water
When you drink filtered water, all the natural minerals are removed. Hence why electrolyte waters are gaining in popularity. They work great for hydration, managing hang over symptoms, and reducing muscle cramping from electrolyte imbalances. Look for brands that include Magnesium, Calcium, and Potassium.
Sports Drinks
We’ve all had sports drink after a workout, but their overuse contributes to weight gain and Diabetes. As a parent, it’s important to note that sports drinks aren’t a juice substitute. In fact I rarely recommend them at all.
photo: http://www.dontdrinkthekoolaidblog.com/smartwater-viral-vide/
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18
3 Ways to Stop Being a Failure
Comments off · Posted by Jason Zagami in Cross Training, New Articles, Running, Weight Loss
Life Didn’t Get in the Way, You Didn’t Stop It
We all came into this world the same way, no schedules, no deadlines, no responsibilities. As time goes on we find ways to fill every waking hour with things to do. Some activities are productive, and some are time wasters. There are things you can do to be more productive, but it really comes down to putting your workout first.
First Thing
If the first thing you do in the morning is workout, nothing can get in the way. When you first wake up go for a walk, do 100 squats, or make it to the gym. It really doesn’t matter what you do, as long as you do it.
5 Minutes
No matter how busy you are, you can find 5 minutes. 5 Minutes is the perfect amount of time for a workout. When you take that 5 minute break between things, look at the clock and stay moving for 5 minutes. If 5 is too much, then move for 2. Jumping Jacks, Climb Stairs, once again, it doesn’t matter what you do, just get moving.
Create a routine
The point of all this is to start a pattern. We are creatures of habit. Every morning I wake up and make a fruit smoothie. That’s part of my routine. Just get the wheels in motion, and everything else will fall into place.
If you don’t start today you never will
Start today, start right now. Stand up from your computer a move for the next 2 or 5 minutes. Your boss won’t even notice.
Photo: articlesweb.org
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If you live in the Northern half of the country you have the privilage of blindingly cold Winters and skin searing Summers. Most people run all winter in the same sox, shoes, and shirts they wore in sumer. Dressing for winter a run isn’t as simple as throwing a coat over your summer gear.
Layer Up
In the winter don’t run in cotton. Cotton traps moisture which will make you cold as soon as you slow down.
On really cold days I layer a thermal long sleeve wicking shirt, then a short sleeve wicking shirt, and a thermal wind breaker. I will also wear thermal wicking leggings under my running pants, and one or two pairs of thermal wicking socks. Most days I also wear thermal running gloves and hat.
Be Safe, Be Seen
With the winter comes less daylight hours. If you run before work or after, chances are you will be running at dusk or at night. Black clothing looks cool in the sun, but is a death sentence on the streets at night. All the major brands are now incorporating reflective materials in their clothing. Even better than this are the new florescent running shirts and jackets.
Fast not Frost
Summer running shoes are mostly mesh material, which will keep you cool and dry. In the winter it could be the difference between a good run and frost bite. Make sure to run in shoes that will keep you warm and dry, especially in the snow and slush.
Photo: Glass Photography
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Winter running comes with a few extra challenges: fewer daylight hours, colder temperatures, and slippery conditions.
Darkness
The majority of runners run before or after work. This means you’re probably running before 6am or after 6pm, the dark times.
All major athletic apparel companies now make winter running gear highly visible with reflectors or neon highlights.
Cold
Rule No. 1 of Winter Running: Don’t Wear Cotton! Cotton get’s wet and stays wet. Wear synthetic clothing with moisture wicking technology. Each brand’s technology is a little different, so try them out to find one you really like.
Gloves and Ear Muffs are also important. I get too hot running in a hat, but something just covering my ears works great.
Road Conditions
If the temperature fluctuates above and below freezing you end up with melting snow and ice covered side walks. If you know it’s going to be icy find an indoor track or a treadmill. Worst case you have to skip a day, which is better then the 6 weeks it takes for bones to heal.
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