Running Economy: Making it Look Easy Part 1

With so many people finding an escape from their quarantine by running on their treadmill or using a jog as the only acceptable reason to leave their house I felt it necessary to help you run properly. Obviously we run with our feet and legs but when done efficiently, running is a full-body movement. Upper body joint angles and posture are just as important as foot strike and knee drive, so much so that many times lower body mechanics improve by changing upper body mechanics.

Much like I do with my clients who do a Running Economy Assessment, I will help you run with better form little bits at a time. Once you perfect one area of your form you can move on to the next. This will help us figure out if you have strength or mobility imbalances, need to practice drills to improve your form, or possibly you’re wearing the wrong shoes.

I choose to start with the most basic part of your form which is the hand position. There are 3 hand positions I recommend and there is a specific reason for this. For the sake of keeping things simple, with these hand positions we recruit a longer muscle which spans from the fingertips to just above the elbow joint on the medial side(inside). The more muscles you can use when driving the arm back, the more efficient you will be, and less fatigue will occur.

Position 1: The Fist

This is the proper adaptation for runners who like to run with a fist. While your hand shouldn’t be squeezing tightly, just slightly firm. This position is effective at keeping the hand in position with minimal effort as the thumb holds the folded fingers in place. It is essential that when holding this position, the middle fingers are not bent. The soft pad under your nail should be pressed into the center of your palm, not “digging” into your palm.

Position 2: Stack and Key

This is my preferred hand position and anyone who has been taught to act like they are holding potato chips can relate to this position. I call it the stack and key because you will stack digits 3-5 in the palm while the thumb and pointer finger are positioned like you are holding a key. I especially like this hand position because my hands to get hot and sweaty when I make a fist, but I don’t feel comfortable with position 3. As a side note, most people will not feel comfortable with any of these positions when you first start out, but over time, and usually not very much, they become natural positions that you don’t even think about. These changes are such difference makes in efficiency that you will feel the shoulder blades squeeze back and open up the chest, creating the proper posture for efficient running form.

Position 3: The Angle

This is the hand-position for open fisted runners. Those who straighten out their hand like they are doing a karate chop or let the wrist and fingers flop on over the place. It is a small change that creates the same big results as the previous two positions. All you need to do create a rigid angle of about 90degrees through the metacarpophalangeal joint, or knuckle.

Start by trying these hand positions and which one feels the most natural to you. Then consistently remind yourself to put your hands into position through out your run. You might feel fatigue in the hands at first but that will go away quite quickly. Good luck subscribe to receive the next article on Running Economy.

Stay Loose and Limber Without Doing Yoga

It is no secret that yoga is an incredible tool for improving muscle flexibility and increasing mobility through all joints. Vinyasa flows are amazing for opening the hips, increasing thoracic mobility, and improving posture by decreasing anterior muscle tension in the torso and posterior muscle tension, like the hamstrings and calves. Unfortunately, yoga is not for everyone. No matter how hard I try, I cannot get into a habit of doing yoga I always feel refreshed and loose after I’m done, but I just can’t seem to do it consistently. This isn’t uncommon neither. We have an amazing yoga instructor, Bri Stoecker of Bri Marie Yoga, and when I tell our members who need it the most that they should attend yoga 1-2x per week, they react like I’m asking them to run a marathon, without training, right now! Like most things, it seems the people who need it most, are the most reluctant to do it. Like I said, I’m in the same boat, I can’t seem to make it habit. Well, luckily for us, there is another solution, but it comes with a catch. We can do mobility exercises, which will help loosen the joints by working through range of motion, but first and foremost the most important thing is the catch, consistency. You spend the majority of your day or your active hobby doing the same movement over and over, the only thing that will overcome high volume of reps is consistency. Create a habit and stick to it, either 3 days/week doing 45 minutes of mobility work, or 15 minutes daily. Start with these 5 on a daily basis. There is no better time than quarantine time to form a new, healthy habit,

1. 90-90 Hip Rotations

15 reps per side, pausing with both knees touching the ground. Keep shoulders down, away from the ears

2. Half-Kneel Torso Twist

15 Reps per side, pushing your range-of-motion without compromising form i.e. knee stays over heel

3. Half-kneel torso bend

15 bends to each side, pushing range-of-motion without compromising form i.e. rear hip stays over rear knee

4. Standing Windmill

15 reps per side, keep arm point straight up, squeezing the shoulder blade into your spine. Try not to bend knees or sliding hips laterally to engage a hamstring stretch

5. Step-Back Groiner w/ Twist

15 reps per side, keep weight in the front heel, hips low, shoulder down, and squeeze rear gluteal muscles to create a hip flexor stretch

3 Push Up Variations Every Athlete Needs

I love push ups. I love doing them and I love what they do for my body and my performance. They are a staple in a every good training plan and being that there are a hundred, or more, different variations, you could incorporate them into every workout. There are push ups that will help accomplish a number of different things. Some variations will increase shoulder and chest muscular endurance, other focus on core stability, and some will help improve your upper body power. When it comes to athletes, I prefer push ups that will be plyometric in nature, stressing a “stretch-contraction” response on a neuromuscular level, as well as core and shoulder-stabilization variations. These 3 push ups are some of my favorites.

Lateral Plyo Push Up from Glide Training Co. on Vimeo.

Alternating med ball push up from Glide Training Co. on Vimeo.

Summer is over, now get your fitness back on track!

Fitness and health are often compared to that of a roller coaster or set of stairs rather than a slope or straight line as we all wish it could be. What this metaphor refers to is a regression or plateaus that occur during a plan to achieve a goal. Many things can get in our way as we attempt to lose 10 lbs. or make strength gains, some of which completely derail your program, such as an injury or surgery, while some are expected but can be avoided like a training plateau. During the summer months, our biggest obstacles are distractions and libations.

There aren’t many things I like better than a cold maragarita on a hot summer day, but when I decide to drink alcohol, I’m putting my training and diet on the back burner, at least for a short period of time. Now that the summer months are over we can easily start making excuses for not working out or following our nutrition plan because, hey it’s Oktoberfest or football Sunday, or the crush, etc. Instead what we should be doing is making new commitments and goals to get back on track, first starting with a plan.

The best thing to do is identify what your fitness and/or health goals are at the moment. From here you make a S.M.A.R.T. Goal and create a timeline of which you would like to achieve said goal. Restarting is always difficult though, so my advice is to find or create a support group to help each other stay on track and motivate one another to do your best.

If you want to run more, join a track club. If you want to lose weight, join a boutique gym. Many gym and training facilities do weight-loss programs in the fall to help prepare for the holiday season and restart their current member who let things go a bit during the summer.

The most important thing to remember when getting back on track is that consistency is key. No matter if your workout is 15 minutes or 50, the important thing is that you are creating a habit. As I always say, it’s easy to workout when you want to, the days you don’t want to are what make the biggest gains. Going from thinking about to doing something every day is the important step every one must make personal progress, so stop reading about how to restart and go for a run!

200 Days: Recovering from ACL Repair

The morning of my surgery was surprisingly calm. I slept soundly. The dogs went into their crates easily. Signing in was quick. Considering that my leg was being cut open and parts of my knee would be missing and/or replaced when I woke up, the whole energy of the waiting area was mellow. When it was my turn to head back for prep, I felt excitement. The thought of being able to move and play sports without fear of buckling my knee was the only thing on my mind. After changing into my surgical outfit everything really slowed down. It felt like every couple minutes someone new would ask me a few questions, always preceded with, “who are you and what are we doing today?” I actually really appreciate the attention to detail. After receiving two signatures on my knee, repeating the answer, “Josh Kober. Left ACL Reconstruction” about 25 times, and about 60 minutes later I was being walked to the operation room. Being greeted by 5 or 6 people, some washing hands, some sticking things on my body, and the anaesthesiologist letting me know he gave me “something to take the edge off.” The room is as white a room you’ll ever see. Everyone is moving and talking; I was very impressed by how much work was going into my well-being. It was impressive how deliberate every movement and word said accomplished a task. As I lay there looking up at bright round lamps, I can hear the slight sound of music coming out of a small speaker in the ceiling. I think to ask what would be on the sound track, but before I could utter a word, I’m waking up.

It truly did feel like I went to bed and awoke the next morning. I remember dreaming or at least felt as if I had been dreaming that I was late for work. Feeling my eyes opening wide then blinking and trying to organize my thoughts and senses all at the same time. My nurse was reassuring me that everything was fine and the operation was successful. I couldn’t believe it was over so quickly even though it took almost an hour longer than expected. As I became more aware, the nurse offered another dose of dilaudid and warned that the numbing would fade and pain would start to show itself. He wasn’t lying. The car ride home was comfortable and climbing two flights of stairs up to my bedroom proved easier than expected, probably because I couldn’t feel a thing. I made my way to bed assuming my position that I would be in for the next 4-6 days.

My first week of recovery was underway. Lots of Percocets, sleep, and ice would be the next week or so. Lucky for me the Masters was starting the next day so I would be thoroughly entertained watching Tiger win in what will be remembered as one of the best Masters of all time. This was the perfect distraction from the fact I wouldn’t be touching a golf club for at least another 3-4 months.

Preparation was crucial for week 1. Know that you will have trouble getting up and down. Have a clear path from the bed to the restroom. Stay ahead of the pain with your painkillers, and do yourself a favor and buy some still softeners!

200 Days: Recovering from ACL Repair

Being a personal trainer who specializes in sports performance and injury-prevention, it almost seems ironic that I would come away with an ACL Tear. The truth is, I tore my ACL, at least partially, 10 years ago. The summer before entering the Exercise Science program at CSU Long Beach I sprained my knee playing soccer, then 2 weeks later thinking I was okay, I played basketball and had an atrocious injury. At the time I was 20 years old, dumb, and broke, so I opted not to have an MRI. I knew had I torn anything that surgery would be necessary to continue my lifestyle, without risk of further injury. It was during this time that I began learning about injury prevention techniques. While in school I was able to use what I learned in the classroom on myself. I did well to strengthen the muscles that move and protect the joints of the lower body. These exercises paid off and allowed me to engage in many activities but not with the occasional buckling and movement in the knee joint. It was these incidents that would cause regression in my training and ultimately push me towards learning more about injury-prevention, and eventually becoming a professional in the field.

I often tell people that corrective exercises are as important as explosive exercises when training for sports-performance because if you are injured you can’t improve. Therefore, the healthier you can keep your body, the more your performance can improve.

I decided to journal my recovery from my day 1 of my surgery until I reach my full recovery. I will share experiences, emotions, and stories about my rehab. I’ll list tips for those who are looking to have ACL surgery. Hopefully my story of recovery will encourage any one who reads this to practice injury-prevention techniques so they don’t have to go through this long, arduous experience.

5 Reasons why couples who train together, stay together

It doesn’t take a doctor telling you how go exercise is for your health for you to realize the many benefits, but one that doesn’t show up on any medical exams is how exercise improves your life socially. This list will focus on the ways that exercise, specifically with your significant other, will improve your relationships with said loved one.

1. Sex Drive

   Testosterone helps males both in the weight room and in the bed room. HIIT workouts and heavy weight lifting has been shown to increase testosterone levels in males. Increase in “T” means an increase in sex drive. Now introduce your wife or girlfriend into the gym where you can put your muscles on display while she strokes your ego with the occasional glance at your biceps. Sexual tension will be so high that the car ride home might be too much to handle.

2. Confidence

   This is a benefit to anyone who practices regular exercise but couples who workout together are not only confident in themself but will walk confidently together knowing they are proud of themselves as a whole. We are arrogant creatures by nature, and while it may be annoying to have other guys look at your girl, there is always a bit of satisfaction knowing you have something they can’t have.

3. Accountability

   The days when you don’t feel like doing anything, lethargic, tight and sluggish are the days you need to be sure together your workouts in. Even if you just stretch or perform corrective exercises, just doing something productive when you don’t feel like it will make the biggest difference in your training. Having a training partner like your significant other can be the motivator you need to get up off the couch and just do something. Sometimes just watching your partner get ready for the gym is enough to change your mind.

4. Endorphins

   Exercise has been shown to help curb stress and increase the release of endorphins. Simply put, move around and you’ll be happy. Even if you and your boo just go on a walk around the neighborhood, the circulation of blood through your body and slight increase in heart rate will fire some endorphins and put you both into. a positive mood. Hell, you might even find this sparks good, constructive conversation. Instead of going to happy hour, try a new fitness class at a boutique training studio.

5. Security

   No, not the strength to protect each other, which I guess could be benefit number 6. What I mean is learning to be secure with your strengths and weaknesses. You and your mate will most definitely have different strengths just as you do in personality, work ethic, etc. Training together can teach you to be secure with him or her being better than you at something. Being a highly competitive person myself, I actually love when Lisa is better than me at something. It motivates me to get better while being proud of her for being such a bad ass.