21 May 12


Megan Davey in Jamaica, mon!
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“You don’t run to get in shape, you get in shape to run”
 
I’ve been meaning to write on this topic for some time now, and I’ll try my best to keep my thoughts cogent and concise. Running is probably the most popular recreational fitness activity around. You can do it anywhere, both indoors and outdoors, pretty much any season of the year. Whether you are competitive or just do it for ‘fun’, or as a way to stay in shape, the majority of people that walk through my doors at the gym mention running as something they currently do, or aspire to do in the future.
 
Here are the facts:
1) Running is a high impact activity. The impact forces of every footfall you take is around 4-6x your bodyweight being transmitted up your skeletal system. For the average person, that’s 1000 footfalls per mile, multiplied by 4-6x your bodyweight in total stress on your joints.
 
2) Most people suck at running. Don’t be offended, but it’s true. While almost everyone is capable of running, very few people you see are actually proficient and skilled at running. Compound this with the modern running shoe which causes you to hit your heel first instead of the ball of your foot, and you have a recipe for ankle, knee, hip, and back problems down the line.
 
2a) Running has a remarkably high incidence rate of injury. It is not a question of if, but a question of when. Read “Born to Run” by Christopher McDougall for more on this subject. Running demands both lower body and core strength, as well as good joint mobility and flexibility to be performed properly. If you are overweight or out of shape, recognize that running is probably not a smart option to regain your fitness, at least not at the onset.
 
3) What should you do? Jump rope, ride a bike, go walking or hiking outdoors, swim, lift weights, row, try some bodyweight training, push or pull a sled, play a sport. There are a multitude of options that are much safer, yes SAFER, than running that can prepare you to eventually run effectively.
 
4) Re-read my blog post on Running shoes. Try Running barefoot on grass, turf, or sand at low speeds and short distances. This will help you retrain a proper running stride. Another technique involves breathing drills. Run only as fast as you can while breathing through your nose and out your mouth. This is what we call self limiting exercise, and is a great way to smartly increase running volume.
 
5) This is not a personal attack on running, rather a manifesto about learning when to appropriately incorporate running, how to do it better and smarter, and how to stay healthy in the process.
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Rich Froning Training Days (WOW)
 
I’m Pissed
 
Your body’s internal clock is at war with society
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WOD

 
Lift:
EZ Strength 2.0
 
Sweat:
AMRAP 10 minutes:
6 Dumbbell Push Press
9 Toes to Bar
12 Lunges
 

9 Apr 12


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How many pairs of shoes do you own?
 
Take a second and consider for a second how many different pairs of shoes you own for various types of activities. Now, also consider how often you wear each of them. You spend anywhere from 2-5+ hours every week training, it’s time to take your footwear a bit more seriously. If you think that any type of athletic shoe qualifies as a good “gym shoe” then you are mistaken. Not even getting into the realm of athletic shoes, I want to specifically discuss weightlifting shoes. Unlike a hack golfer buying expensive golf clubs and still sucking, weightlifting shoes are the rare piece of sports equipment that will have a huge impact on your performance. Wanna add 10-20+ lbs to all of your barbell lifts in a day? Go and invest in a pair of weightlifting shoes for use in the gym, and I promise you won’t be disappointed. The solid, raised wooden or plastic heel provides a very stable, non-compressible base on which to lift from. Also, unlike your old running shoes, you will never wear out or need to replace these shoes.
 
Check out RogueFitness.com or AgainFaster.com for some quality options, or talk to me at the gym next time you come in for class.
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Your Cardio Makes No Sense
 
Grilled Chicken with Walnut Pesto Sauce and Warm Arugula Salad
 
Stop Using Cavemen as an Excuse for Your Fad Diet
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WOD

 
Lift:
EZ Strength 2.0
 
Sweat:
On the Minute for 12 minutes:
2 Power Snatches