Run and Leg PT

 
www.stewsmith.com

Exercising your legs is very often overlooked by even the most avid weight lifters and exercisers. Many people simply cannot and should not perform some of the more basic leg exercises like squats and lunges due to knee and lower back injuries. But, that does not mean you have to neglect the pillars of our bodies' foundation. Doing leg workouts not only make your legs stronger and able to support your body better, but you will actually burn more calories in your workouts by incorporating a leg routine.

 

Since your lower body has the biggest muscles in your body, by exercising the thighs, hamstrings, calves, lower back and glutes (rump), you can actually kick start your metabolism and burn more calories with the following quick, but challenging leg workouts. You will find that leg workouts also have a cardiovascular element to them. Once again, this is because these muscles require so much more blood, so the heart will beat more to supply new blood to the lower body.

The exercises:

Squats - Keep your feet shoulder width apart. Drop your butt back as though sitting in a chair. Concentrate on squeezing your glutes in your upward motion. Keep your heels solid on the ground. Grab some dumbbells to make it more challenging and only do a half squat to place less strain on your knees. Alternate exercise for squats is the leg extension machine.



Lunge - The lunge is a great leg exercise to develop shape and flexibility. Keep your chest up straight and your stomach tight. Take a long step forward and drop your back knee toward the ground but keep the front shin vertical - do not over extend. Want to make it more of a challenge? Grab some dumbbells. Make it easier on your knees by only going down half way. Alternate exercise for lunges is the leg curl machine. Single Leg Calf Raise Hook one foot behind the other and raise up on your toes. Make certain you use a full range of motion. It won't take long to make this burn.

The workout:

Warmup by jumping jacks and squats mixed:
Jumping Jacks - 10 / Squats - 10 (repeat 5-10 times)
Stretch

Workout #1:
Repeat the following three times: (in circuit order with no rest)
squats- 20 reps
lunges 10/leg reps (regular, 1/2)
calves - 30 (regular, toes in, toes out)
bike or jog - 5:00

Workout #2:
Mix jogging or biking with leg exercises with this time saving workout:
Jog 1/4 mile or bike 2:00-3:00 / stretch

Repeat the following four times:
Jog 1/4 mile on a treadmill or outside (or bike 2:00-3:00)
Squats - 10 - 20 reps
Lunges - 10 -15 reps each leg
Calves - 30 reps each leg
Stretch

You will find leg workouts to be challenging and you maybe quite sore the following day. Do not neglect your post-exercise stretch routine and you will be much less sore. Do legs 2-3 times a week maximum and give yourself 2-3 days before another leg workout. This is a great way to build up leg endurance if you are training to pass a rucking test, running test in a physical fitness program, or for sports too.

Cheers

Daryl

Prevent Running Injuries

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Every year, after a few months of decreased running due to winter weather, I receive emails from people who are starting to ache after only a few days of running. Typically, if you take off for more than 2-3 months from a regular running routine, chances are when you start again you will start "where you left off," and actually over-train. Basically, you are running too far, too soon. It takes time to build up to a rigorous amount of running (4-6 miles day -- 4-5 times a week), even if you used to run this far in the fall of last year.
There is a link I refer many people to who complain of leg injuries. I have had many of these injuries BUT since I am not a doctor, I like for people to be better informed through the likes of www.drpribut.com. Dr. Steven Pribut is a doctor who enjoys running and has a site designed to help describe, prevent, and self-treat the most common running injuries. Click the links below to see what Dr. Pribut has to say about running and injury prevention. The types of injures that are most common to new runners and the ones that I receive questions on are the following:

Shin Splints

Heel Injuries (Plantar Fasciitis)

ITB Syndrome

Runner's Knee (PFS)

Achilles Tendonitis If you are an avid runner, chances are you have experienced at least one of these injuries. In fact, according to Runner's World, over 50 percent of all runners get injured every year.
Now, in the spring, after a winter layoff, OR if you are wishing to start running for the first time, I would recommend the following "step up program."

1. Stretch for a week first to loosen up stiff joints and connective tissue.
2. Choose non-impact aerobic activity like biking, elliptical gliding, rowing or swimming to do when injuries are first felt. It is never a bad idea to cross-train in any of these activities every other day in place a running.
3. Warm up properly and then stretch. Run nice and easy for about 5-10 minutes, then stretch once you are warm and the muscles and joints are more pliable. Never stretch "cold." See stretches in the 6 week Running Program.
4. Replace running shoes often. I go through shoes about every 2-3 months and ONLY run in my running shoes. Do not walk in your running shoes since you walk differently than you run. You do get what you pay for too. There are a number of types of shoes out there that range from $80-$120 for the better brands, however, you can save $20-30 by going online at retailers such as: http://www.bodynsolesports.com - this site also has information of gait analysis and the importance of orthotics (shoe insets) to help prevent injuries.
5. Update on running barefoot - From Army Soldier / runner - "recently in an Air Force Times article they previewed a Soldier and Marine that had had all the injuries you mention in your article and had given up on running until they discovered BAREFOOT running. This got me thinking and I bought a pair of Vibram Five Fingers to try and transition into and let me tell you what a world of difference it has made on my life. Previously running, I could only muster 4 miles as my all time longest run and that was in Iraq, after only 2 months of running virtually barefoot I’m up to 5 miles 4 times a week with a high of over 8. I am actually loving running again. I actually have a goal for the summer to run a half marathon here in North Pole Alaska and my next assignment trying to do a full marathon." Hey - there are other options out there!
6. Myofascia release with foam roller - This has helped to relieve post running soreness. See link on Foam Rollers.

I hope the information / links can help you prevent some of the common injuries. However, it is always recommended to see a doctor if you are in pain. Two of the running rules I use are: "If it hurts to run -- stop running" and "If it hurts to walk -- DO NOT run and go to a doctor."
Thanks for sending those emails -- I try to answer them all at stew@stewsmith.com . Check out the StewSmith.com Fitness eBook store for ideas on running and training programs for military and law enforcement as well as weight loss/fitness plans.

Stew Smith is a former Navy SEAL and Certified Strength and Conditioning Specialist (CSCS) by the National Strength and Conditioning Association.

Running With Your Dog

I have an eight-year-old German Shepherd dog that I have been running with since I got her about six years ago. She was only about two years old when we began running and at that time I was running in some marathons and half marathons. My training runs during the week were 5 to 7 miles at on every Sunday at it long run which alternated between 10 and 15 miles.

In the beginning she was simply not in shape to even stay up with me for the small and short training runs during the week. The long run on Sunday was completely out of the question even. She was good for two or 3 miles, but after that it began a process of me having to pull on her leash constantly to keep her up with me. It simply was not worth the effort and I would usually end up putting her back into the pickup and finishing my run.

I was quite surprised at her inability to run for more than three or 4 miles at a time with me. However, as I kept training with her her mileage began to increase much the same as a human who continues training at longer longer distances. I guess what I will most want to say to runners with new dogs who they plan to run with is that the dog requires his or her own training schedule also. Many people think of dogs as natural born runners because they can run so fast in enjoy the process so much.

 

But any writer who begins running with the new dog will tell you that the dog can simply not keep up with a human who was in good enough shape to run a half marathon. Plus, there is a significant difference in the dog's ability to run in hotter weather versus colder weather. Even nowadays, when my dog runs with me on a hot summer mornings her ability to keep up with me for long distances is severely diminished. In fact, at eight years old I can tell age is creeping up on her and her longer distances, especially on days when it's very hot and humid, are becoming less and less lengthly.

She always lets me know which is getting tired because she begins lagging behind and I feel tension on the leash. I will prod her along to some extent, but after a while it becomes a futile process as she simply does not wish were is able to keep up. In the summer months, I run near a lake where we can frequently stop and I allow her to get into the water for a while to cool off and get a drink. This seems to links and her running ability somewhat on those hot summer mornings.

 

 

 

By the way, I had a running friend some time back who ran with their dog on a regular basis at the beach and on one hot summer morning the dog simply died from an apparent stroke or heart attack. Of course the dog amount of died anyway from the heart attack it was not necessarily caused by the running but runners should be wary when running with their dogs do not overextend their ability.

One other additional piece of knowledge that is handy to know is that glucosamine for dogs is a very important supplement for those canines who run a regular basis

How To Find Your Running Technique

Good running shape plays a big role in how to safely and efficiently a runner exercises. All runners bodies are different from each other, so there is no such thing as a “same”, perfect running technique. However, there are some general principles of running technique that must be understood and implemented by all those who want to take advantage of their current regime.

This is perhaps the most important aspect of a perfect running technique. Depending on the style and the length of a run, a step will lengthen or shorten and the knees will either increase in height or less and soften.Shorter distances, particularly sprints, requires the runner to increase the length of the stride, as well as driving the knee higher and further for the runner’s body. long distance runners, on the other hand, wants to save as much energy as possible-they achieve this by falling knee height and the shortening of the duration of the pass.

Little attention is paid to the shoulders and arms, a primary energy source used during a run. Even experienced runners make the mistake of careless waving their arms about their body or tightening of their shoulders.To be the perfect running technique, shoulders relaxed and even on the back.

Limbs must rest on 90 corners and swing from the front of the body at the back of the body, instead of crossing each other for the chest. This removes excess strain to the heart and lets the runner propel himself forward and with more power.

The exceptions are the arms and legs, perfect running technique include the absence of tension or movement of the back, waist and head. The back remain flat and straight with as little stress as possible. the head should be and centered, with the eyes too much stress looking forward looking down adds to the neck.

All the best

Daryl