The 5-Minute Warm-Up for Any Sport
Just a few quick moves will set up your body to perform at its best in any sport and keep you injury-free while you work
By: Michael Easter//Mar 20, 2017
We can’t blame you for wanting to skip the fitness foreplay and go straight into your sport, especially when time is limited. But the hurried approach does more than just slow your first few miles or stiffen your reps. When you drop the hammer before your body is ready, at best you’re limiting your performance potential; at worst, you’re putting yourself at much greater risk for injury, according to researchers at the University of Alabama.
Many people skip the warm-up because they assume an effective routine must also be a long one. But science tells us that’s just not the case. The right set of moves can prep and prime your body in just five minutes, says Doug Kechijian, co-founder of Resilient Performance Physical Therapy, in New York City. “An ideal warm-up elevates your heart rate and body temperature, allows you to move better during your activity, and gets your system ready to fire,” he explains.
Kechijian has worked with every type of athlete in the book, from Special Forces soldiers and NBA stars to professional outdoorspeople and amateur gym-goers. He says the majority of people dream up and then abandon complicated warm-ups. In reality, he says, most of us have the same tight areas and benefit from the same drills, so a one-size-fits-all routine is more feasible than you might think. Kechijian pulled the six most-powerful moves from his arsenal and bundled them into your new no-excuses warm-up routine. Move through the set continuously before jumping into your workout.
(Link to Article)
RRCA State Rep?
- Michael Bowen
- Pensacola, Florida, United States
- Husband. *Dog Dad.* Instructional Systems Specialist. Runner. (Swim-challenged) Triathlete (on hiatus). USATF LDR Surveyor. USAT (Elite Rules) CRO/2, NTO/1. RRCA Rep., FL (North). Observer Of The Human Condition.
Friday, March 24, 2017
Thursday, March 23, 2017
Newswise via Outside Online: Can They Tell Me Where My Training Plan Failed?
Combating Wear and Tear
University of Utah bioengineers detect early signs of damage in connective tissues such as ligaments, tendons and cartilage
22-Mar-2017//University of Utah
By the time someone realizes they damaged a ligament, tendon or cartilage from too much exercise or other types of physical activity, it’s too late. The tissue is stretched and torn and the person is writhing in pain.
But a team of researchers led by University of Utah bioengineering professors Jeffrey Weiss and Michael Yu has discovered that damage to collagen, the main building block of all human tissue, can occur much earlier at a molecular level from too much physical stress, alerting doctors and scientists that a patient is on the path to major tissue damage and pain.
This could be especially helpful for some who want to know earlier if they are developing diseases such as arthritis or for athletes who want to know if repeated stress on their bodies is taking a toll.
“The scientific value of this is high because collagen is everywhere,” Yu says. “When we are talking about this mechanical damage, we’re talking about cartilage and tendons and even heart valves that move all the time. There are so many tissues which involve collagen that can go bad mechanically. This issue is important for understanding many injuries and diseases.”
The team’s research, funded by the National Institutes of Health, was published this week in the latest issue of Nature Communications.
(Link to Full Article)
University of Utah bioengineers detect early signs of damage in connective tissues such as ligaments, tendons and cartilage
22-Mar-2017//University of Utah
By the time someone realizes they damaged a ligament, tendon or cartilage from too much exercise or other types of physical activity, it’s too late. The tissue is stretched and torn and the person is writhing in pain.
But a team of researchers led by University of Utah bioengineering professors Jeffrey Weiss and Michael Yu has discovered that damage to collagen, the main building block of all human tissue, can occur much earlier at a molecular level from too much physical stress, alerting doctors and scientists that a patient is on the path to major tissue damage and pain.
This could be especially helpful for some who want to know earlier if they are developing diseases such as arthritis or for athletes who want to know if repeated stress on their bodies is taking a toll.
“The scientific value of this is high because collagen is everywhere,” Yu says. “When we are talking about this mechanical damage, we’re talking about cartilage and tendons and even heart valves that move all the time. There are so many tissues which involve collagen that can go bad mechanically. This issue is important for understanding many injuries and diseases.”
The team’s research, funded by the National Institutes of Health, was published this week in the latest issue of Nature Communications.
(Link to Full Article)
Active.com: Sociophobic Runners, Rejoice!
7 Benefits of Running Alone
Dorothy Beal//Active.com
Running alone gives you the opportunity to disconnect from others while reconnecting with yourself. Consider adding a solo run to your weekly routine if you haven't already. It may be just what you needed.
1. It gives you a chance to listen to your body.
2. It can give you confidence in other areas of your life.
3. Connect with nature.
4. You control the pace.
5. There's nothing to coordinate.
6. The distance is up to you.
7. It's great mental training.
(Link)
Dorothy Beal//Active.com
Running alone gives you the opportunity to disconnect from others while reconnecting with yourself. Consider adding a solo run to your weekly routine if you haven't already. It may be just what you needed.
1. It gives you a chance to listen to your body.
2. It can give you confidence in other areas of your life.
3. Connect with nature.
4. You control the pace.
5. There's nothing to coordinate.
6. The distance is up to you.
7. It's great mental training.
(Link)
Wednesday, March 22, 2017
Runners' World via Outside Online: Training Partner Outkicked in Half-Marathon Debut
Huddle Wins 3rd Straight NYC Half in Thriller
She outkicks training partner Emily Sisson; Ethiopia’s Feyisa Lilesa wins on men’s side.
By Kit Fox SUNDAY, MARCH 19, 2017, 11:45 AM
Molly Huddle again proved her dominance on Manhattan’s streets, earning her third straight NYC Half Marathon victory Sunday morning by outkicking training partner Emily Sisson in the final 100 meters. Huddle won in 1:08:19. (Link)
She outkicks training partner Emily Sisson; Ethiopia’s Feyisa Lilesa wins on men’s side.
By Kit Fox SUNDAY, MARCH 19, 2017, 11:45 AM
Molly Huddle again proved her dominance on Manhattan’s streets, earning her third straight NYC Half Marathon victory Sunday morning by outkicking training partner Emily Sisson in the final 100 meters. Huddle won in 1:08:19. (Link)
Fusion via Outside Online: Her Training Partner Was Deported...
She was training with her dad for the LA Marathon. Then he was taken away by ICE.
Jorge Rivas//Fusion Mar 20 2017
LOS ANGELES—It took 13-year-old Fatima Avelica exactly six hours and 48 minutes to run all 26.2 miles of the Los Angeles Marathon on Sunday.
She didn’t struggle until mile 18. She says what got her through to the finish line was picturing her dad cheering her on and yelling, “You can do it!”
Fatima had trained with her dad, Romulo Avelica-Gonzalez, who often didn’t get to bed until 3 AM after working a restaurant night shift, but still dutifully got up at 5 AM to drive to the beach and ride his bike alongside Fatima and her sister as they trained. “
The training was fun because my dad was always there motivating us,” Fatima told me ahead of the marathon as we sat in a lobby by the main entrance at her high school.
That ended on Feb. 28, when Romulo was arrested by immigration agents moments after he dropped off Fatima’s younger sister at school. (Link)
Jorge Rivas//Fusion Mar 20 2017
LOS ANGELES—It took 13-year-old Fatima Avelica exactly six hours and 48 minutes to run all 26.2 miles of the Los Angeles Marathon on Sunday.
She didn’t struggle until mile 18. She says what got her through to the finish line was picturing her dad cheering her on and yelling, “You can do it!”
Fatima had trained with her dad, Romulo Avelica-Gonzalez, who often didn’t get to bed until 3 AM after working a restaurant night shift, but still dutifully got up at 5 AM to drive to the beach and ride his bike alongside Fatima and her sister as they trained. “
The training was fun because my dad was always there motivating us,” Fatima told me ahead of the marathon as we sat in a lobby by the main entrance at her high school.
That ended on Feb. 28, when Romulo was arrested by immigration agents moments after he dropped off Fatima’s younger sister at school. (Link)
Friday, March 17, 2017
Runners World On-Line via Outside Online: Not Today...
Seattle Runner Attacked Midrun Fought Like Hell to Defeat Her Offender
Jenny McCoy//March 15 2017
Kelly Herron used self-defense techniques she'd learned just three weeks earlier.
"Not today, motherfucker."
Kelly Herron, a 36-year-old Seattle runner attacked in a public restroom last week, repeated that battle cry while fighting -- and ultimately defeating -- her offender.
Herron was four miles into a ten-mile marathon training run in popular Golden Gardens Park on Sunday, March 5, when she paused for a bathroom break. As she was drying her hands, she realized something was off. She turned to see a man who had been hiding in one of the stalls.
In an ABC News interview she recounts: "He immediately took me down to the ground, hit both my knees and legs, and then it was a fight on the bathroom floor." As Herron explains to Runners' World, adrenaline then took over. "Time stopped, the room became bigger and my life flashed before my eyes." Herron began screaming her battle cry -- "not today motherfucker" -- over and over.
The self-defense techniques she'd learned in a class offered through her work just three weeks earlier quickly came to mind as she realized, "this doesn't have to be a fair fight." (link)
Jenny McCoy//March 15 2017
Kelly Herron used self-defense techniques she'd learned just three weeks earlier.
"Not today, motherfucker."
Kelly Herron, a 36-year-old Seattle runner attacked in a public restroom last week, repeated that battle cry while fighting -- and ultimately defeating -- her offender.
Herron was four miles into a ten-mile marathon training run in popular Golden Gardens Park on Sunday, March 5, when she paused for a bathroom break. As she was drying her hands, she realized something was off. She turned to see a man who had been hiding in one of the stalls.
In an ABC News interview she recounts: "He immediately took me down to the ground, hit both my knees and legs, and then it was a fight on the bathroom floor." As Herron explains to Runners' World, adrenaline then took over. "Time stopped, the room became bigger and my life flashed before my eyes." Herron began screaming her battle cry -- "not today motherfucker" -- over and over.
The self-defense techniques she'd learned in a class offered through her work just three weeks earlier quickly came to mind as she realized, "this doesn't have to be a fair fight." (link)
Outside Online: Ninety-Four Problems, But...
Five Things Most Marathoners Shouldn't Worry About
Martin Fritz Huber//March 9 2017
Marathon training can be overwhelming, but some things just aren't worth the stress
With the abundance of marathon training advice available today, figuring out how best to prepare can seem as daunting as the race itself. There are training plans for every ability level, books dedicated exclusively to the subject of marathon nutrition, and accessories for problems you probably didn’t know existed. For someone with limited time to dedicate to the inherently absurd pursuit of racing 26.2 miles, the question may arise: How much of this stuff do I really need to worry about?
Of course, the answer depends on your goals. Anyone looking to qualify for the Olympic Trials will be fine-tuning their training down to the last detail. But for your average marathon-bound runner, it’s easy to miss the forest for the trees.
To help cut through some of the clutter and distill those aspects of marathon training that matter most, we consulted Mario Fraioli, a former collegiate All-American and head coach of the digital coaching service Ekiden. (He also writes a weekly newsletter called the Morning Shakeout.) Fraioli has coached several elite-level athletes, but we picked his brain about what the rest us should be most focused on. (link)
Martin Fritz Huber//March 9 2017
Marathon training can be overwhelming, but some things just aren't worth the stress
With the abundance of marathon training advice available today, figuring out how best to prepare can seem as daunting as the race itself. There are training plans for every ability level, books dedicated exclusively to the subject of marathon nutrition, and accessories for problems you probably didn’t know existed. For someone with limited time to dedicate to the inherently absurd pursuit of racing 26.2 miles, the question may arise: How much of this stuff do I really need to worry about?
Of course, the answer depends on your goals. Anyone looking to qualify for the Olympic Trials will be fine-tuning their training down to the last detail. But for your average marathon-bound runner, it’s easy to miss the forest for the trees.
To help cut through some of the clutter and distill those aspects of marathon training that matter most, we consulted Mario Fraioli, a former collegiate All-American and head coach of the digital coaching service Ekiden. (He also writes a weekly newsletter called the Morning Shakeout.) Fraioli has coached several elite-level athletes, but we picked his brain about what the rest us should be most focused on. (link)
Thursday, March 16, 2017
Self via MapMyRun.com: Some Get It, Most Don't
8 Ridiculous Things People Say to Runners
Alison Feller//Self, Mar 1 2016
One of the best things about being a runner is having like-minded runner friends. You know, those people who just get it and totally understand why you don’t want to go out at 11 PM on Friday when you have a long run on deck the next morning. But there’s always going to be a few friends, coworkers, or second cousins who don’t quite understand it, and simply can’t fathom why you keep trying to convince them to join that annual Turkey Trot or Fourth of July Fireworks 5K. If you’re like me and run on the reg, these are the eight things you’re probably sick of hearing.
(Link to Article...)
Alison Feller//Self, Mar 1 2016
One of the best things about being a runner is having like-minded runner friends. You know, those people who just get it and totally understand why you don’t want to go out at 11 PM on Friday when you have a long run on deck the next morning. But there’s always going to be a few friends, coworkers, or second cousins who don’t quite understand it, and simply can’t fathom why you keep trying to convince them to join that annual Turkey Trot or Fourth of July Fireworks 5K. If you’re like me and run on the reg, these are the eight things you’re probably sick of hearing.
(Link to Article...)
Active Network: Why Have One Way When You Can Have 22
22 Ways to Run Better Every Day
Kolby Paxton//The Active Network
For some, the hardest part about running is simply breaking from the day's obligations long enough to change shoes and hit the pavement. Consistency is tough and improvement often feels fleeting -- or altogether impossible.
But, runners who establish that consistency will find that improvement suddenly becomes constant and natural -- and the runs become more fun.
For those looking for a path to this mythological land of contentment...here's 22: (link)
Kolby Paxton//The Active Network
For some, the hardest part about running is simply breaking from the day's obligations long enough to change shoes and hit the pavement. Consistency is tough and improvement often feels fleeting -- or altogether impossible.
But, runners who establish that consistency will find that improvement suddenly becomes constant and natural -- and the runs become more fun.
For those looking for a path to this mythological land of contentment...here's 22: (link)
Wednesday, March 8, 2017
Active.com: I Really Love the Treadmill...
21 Things We’re All Thinking On the Treadmill
By Dorothy Beal//Active.com
By Dorothy Beal//Active.com
No single word in a runner’s vocabulary ignites a debate so fierce as
“treadmill.” In fact, the treadmill’s origins really can be traced
back to torture, with its earliest form used at penitentiaries in the
19th century to reform stubborn convicts. One prison guard described
it thusly: “It is the monotonous steadiness, and not its severity,
which constitutes its terror.” (We couldn’t agree more.)
But while
runners have plenty of derogatory terms for the apparatus (“hamster
wheel” and “dreadmill,” to name just a few), it’s hard to argue
against its usefulness. Whether you can’t get a babysitter or the
weather suddenly resembles an Arctic tundra, the treadmill saves you
from writing “unplanned rest day” in your running log—and, for that,
we are grateful. In any case, our inner dialogue upon approaching the
treadmill goes a little something like this...(link)
Tuesday, March 7, 2017
First, It's "Anyone Can Marathon." Now This?
Anyone Can Finish an Ultramarathon by Mastering These 8 Fundamentals
Jason Koop. MS // Carmichael Training Systems
One of the greatest aspects of ultrarunning is its accessibility. You don’t need much expensive and specialized equipment, and you don’t have to be incredibly fit or talented to participate. That is not to say ultrarunning is easy, because it most definitely is not. However, by structuring training to address eight fundamental areas, I am confident anyone can reach the finish line of an ultramarathon event within the cutoff time, and have fun doing it.
(Link to Article)
Jason Koop. MS // Carmichael Training Systems
One of the greatest aspects of ultrarunning is its accessibility. You don’t need much expensive and specialized equipment, and you don’t have to be incredibly fit or talented to participate. That is not to say ultrarunning is easy, because it most definitely is not. However, by structuring training to address eight fundamental areas, I am confident anyone can reach the finish line of an ultramarathon event within the cutoff time, and have fun doing it.
(Link to Article)
Outside Online: Want To Eat Like An Elite?
The Secret Foods Elite Athletes Eat
// Outside Online
Frosting! Cookies! Peanut butter! It's all fair game during long days of racing.
By: AC Shilton Feb 28, 2017
===========================================================================
Frosting! Cookies! Peanut butter! It's all fair game during long days of racing.
By: AC Shilton Feb 28, 2017
Clare Gallagher, who won the 2016 Leadville Trail 100, began her ultrarunning career while undergoing a teaching fellowship in a rural corner of Thailand. There wasn’t a single sport-specific gel packet or PowerBar within a hundred-mile radius of her town. Gallagher, now 25, improvised, sucking down Coca-Cola, Thai milk coffee, pure sugarcane, and lots and lots of packets of sweet sticky rice.
Not only did Gallagher feel fine eating this unorthodox combo, but she also started kicking ass, winning her very first ultra. Now, when Gallagher looks at the prices of sports nutrition products, she rolls her eyes: “Westerners are so self-righteous with our extravagant nutrition strategies that cost more than a month of student loan payments—for one race,” she says.
Plus, gels, bars, and powdered sports drinks are not exactly fine dining—especially in large quantities, when it feels like your taste buds are being assaulted by pure sugar. This is why more endurance athletes these days are eating real food while training and racing. “It gives me something to look forward to,” says ultrarunner Dylan Bowman of his favorite salted fudge brownies.
We caught up with six athletes to hear about their favorite unorthodox fuels, and then asked Cara Anselmo, a New York–based registered dietitian to weigh in on what, if any, benefits these foods might convey. (A necessary disclaimer: Not every workout requires this kind of fueling. If you’re going out for under two hours, we suggest you stick with water and maybe a gel.)
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Wednesday, March 1, 2017
Active.com:Only Eight Of 'Em, Huh?
8 Ways to Piss Off a Runner
Caitlin Chock/Active.com
Although many runners are high on endorphins thanks to all those miles logged on the roads, trails and tracks, there are a few situations that can turn that happy mood into a sour one. Here are eight sure-fire ways to piss off a runner (details in link...)
Tripping a Runner
Hogging Lane One
Delaying Their Run
Pointing Out When They Can't Run
Delaying Post-Run Food
Provoking the Injured Runner
Calling a Runner The "J" Word
Inflicting the Jeans Debacle
Caitlin Chock/Active.com
Although many runners are high on endorphins thanks to all those miles logged on the roads, trails and tracks, there are a few situations that can turn that happy mood into a sour one. Here are eight sure-fire ways to piss off a runner (details in link...)
Tripping a Runner
Hogging Lane One
Delaying Their Run
Pointing Out When They Can't Run
Delaying Post-Run Food
Provoking the Injured Runner
Calling a Runner The "J" Word
Inflicting the Jeans Debacle
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