mountain, fell hill running for inside fitness , average joe
This mountain running site is for the mountain runner who is a beginning to intermediate mountain runner. It is not for the New York City Marathoner or Pikes Peak Marathoner who is at the top of their game, although after training they may be right up there with some of the faster runners. Mountain running (also called Fell Running ) is an excellent sport with many rewards such as keeping in very good shape and making many friends,
My name is Rick Dant, and I am an average Joe. I have run a lot in the last four years. Before that, however, I was a bodybuilder and power lifter, and I could not run a city block without being short of breath. So I started running on flats most of the time (since I was in Western Kentucky). I got a little better and could run farther each time I went out. Then I started to like running, and I added a lot of it to my workout schedule.
Then I moved to Hood River, Oregon and found Mountains. I started to walk them and then began to run part of the way, and I just kept getting faster and faster. I also got beautiful nature views If you are an average Joe and if any of this sounds interesting, see below.
Mountain running tips 1-Try to never stop completely! You may walk,But do not just stop(unless you are having physical problems or your Doctor has given you advice to stop, or if you are having symptoms that require you to stop).EinsteinEinstein once wrote " nothing happens until something moves" that means if you are not moving then nothing is happening. And you are not getting up the mountain. So if you can not run it comfortably then walk and then when you feel like running or jogging some more you can do so.
2- Do not start out of the gates too fast! Start out at a comfortable run for at least the first mile, then you can go a little faster. I f you wear yourself out in the beginning you will be hurting later on! Matt Carpenter and Jim Freim write in their book "Training for the Ascent and Marathon on Pikes Peak" "At the risk of belaboring the point,you will be on the course for a long time!!!!adjust your pace now without having to pay for your indiscretion. Be conservative!..e energy expenditure of running uphill has a way of sneaking up on you. You can run uphill at a pace beyond your capability for a short period of time, but that expenditure will quickly catch up to you. Then the other competitors will catch up to you..."
3- Listen to your body! When you feel you are starting to get too short of breath, then slow down just enough that you can rest while you walk or run. Did I say rest while you run? Yes I did, just go slower than you were and concentrate on your breathing. If you can slowly get control of your breathing then be ready to go a little faster again and repeat this process as needed. If you work on getting an understanding of what your body is telling you then it will take you a long way up that mountain.
4- Buy Matt Carpenter and Jim Freim's book "Training for the Ascent and Marathon on Pikes Peak" I have this book and it is excellent. Keep in mind that you do not have to do everything in the book, just use what is right for you. You will find that even as a beginner you will find quite a bit of information that you can use. Go to the website www.pikespeakmarathon.com
An odd little poem There once was some erotic download music files. My car was old so I checked to Kelly bluebook.. It said myspace music .com site and the cheat code?? So I got my notebook computer and downloaded free music from music yahoo.
They wanted to check my code zip while I watched a music video on my dell computer and read about electronics and audio books. Then I forgot to check out the hardware at my friends area code.
So there is my tale of which I do not understand but sometimes understanding gets in the way and we should just let belief come out and join our party for today.
5- Go faster or slower gradually. Changing drastically will use up more energy than gradually increasing or decreasing speed.
6- Keep hydrated! Make sure to drink some water at the water stands.
7- Use water cups properly at water stands. Squeeze cup to make fold in cup and then put to lips and continue squeezing and sipping from cup. Trying to drink while running without doing this will result with most of the water running down your face instead of in your mouth!
8- train with other people. If possible try to run with a friend or a running group when training because it will get the atmosphere to more resemble a race where there will be many people around you. This is important for some people (like me). I found that I was running all the time by myself and was a better runner when running alone. So I was slower at the races.
9- Cut through the curb when training, just like you do when racing ( I hope ). Take the shortest route when you are running. Do not go the long way around the top of the curb, instead,!cut through the curb and opt for the shorter distance. You may not think it matters a lot, but if you add up all the curbs in a race it will accumulate quite a distance. Cut this and you will run the race faster.
10- Smile!!! Smiling while you are training or racing will help you feel better about yourself and give you that extra little bit of energy that could make the difference of finishing or not. Or winning or not.
11- If you are going to do the pikes peak, get all the information about the trail as possible, from all sources, the U.S.A's bicycling phenomena and six-time winner of the Tour de France,adjusts his gearing to maintain a certain cadence. Likewise, you should adjust your stride length on the trail to maintain
12- At pikes peak, remember that the very worse is the last 2 miles. So save energy because you are really going to need it! Go at an even pace and then can finish strong!
13- Plan on walking fast the last 2 miles. You can try to run, but I do not recommend it
14- Train at altitudes, if at all possible. It is no accident that most people who finishes at the top of their class live in a place that has good access to a mountain with some decent altitude.
The next part below comes from Matt Carpenter and Jim Freim's book titled "Training for the Ascent and Marathon on Pikes Peak".
Sometimes it's the little things that make a difference Uphill Tips
1) To get fast uphill, train fast uphill. If you live in Kansas, crank up the grade on a treadmill. You need to be comfortable running up a steep (9 to 15%grade) hill. Unfortunately, the only way to do this is to run a steep hill, In a sense, you suffer a bit in training to feel good during the race.
2)Taking "baby steps" will help you maintain a good cadence when your lungs are screaming for mercy. It's like switching to granny gear on a mountain bike.,,Lance Armstrong,The USA's bicycling phenomena and six-time winner of the Tour de France, adjusts his gearing to maintain a certain cadence. Likewise,you should adjust your stride length on the trail to maintain you usual cadence.
3) On long, steady hills, switching often between walking and running is tempting, but you lose momentum and cadence, Pick one or the other and go with it. See the section on walking.
4) Posture is everything on the uphill. You need the correct form uphill and downhill, Going uphill, keep your butt under you, Learning too far forward from the hips puts too much pressure on your back and quads. An erect posture provides better for better push-off. In a few places like the 16 Golden Stairs, you may want to use your hands to push down on your quads or use your arm strength to climb and push off the boulders.
5) Look ahead, not at your feet. This will allow you to pick the best line and free up you airway.
6) Run heel to toe. Running on your toes uphill for the entire face can be very fatiguing because you are supporting you weight with muscle rather than with bone. To reduce this stress, roll your feet, i.e. Land on your heels and roll off your toes, the usual stride when running on the flats. However, as the slope increases, the natural tendency is to run on your toes. Even on steep hills, you should periodically roll your feet to reduce the ankle and foot strain, Reducing this source of fatigue should lead to a better performance.
Downhill tips
1) Don't over-stride since each landing puts extreme stress on you quadriceps.
2) Lean forward not backwards keeping your whole body perpendicular to the ground. Again, this will save you quads and allow you to run faster.
3) If you need to control you speed, cut you stride length and increase you cadence, Like using low gear in a car.
4 (Like a hurdler, step over, not on rocks and other obstacles. Keep your body level and lift you legs. Jumping on and off rocks is a waste of energy and a quad burner, even if it is fun.
5) Pick as straight a line as possible down the hill. The more you move left and right, the more you stress your legs and increase the distance.
6) If the downhill is long you may find the need to "pop your ears" just like when you get ready for a landing in an airplane, If your ears do not pop on their own close your mouth, grab your nose and blow lightly th work suddenly becomes.
Mental Tips
Long training sessions and months of training may leave you tires and emotionally drained. To put the spring back in you step, put variety in your running with these suggestions.
1)Run with one or more people.
2)Run a new route. Try running up a mountain, through a forest or in a creek, or all three in one. Another way to get a new route is to run our usual route in reverse.
3) Leave your watch at home. Relax, and take the pressure off you run.
4) Run an errand.,pick up a video, drop off a bill, go to the post office, stop by the bakery, (just don't eat anything at the bakery"),etc.
5) End your run with drills. Skipping, bounding, and strides can leave you feeling fresh at the end of a workout and these calisthenics strengthen muscle groups that will improve your running mus improve your running.
6) Take a break during your run. Climb some rocks, watch a deer, pick flowers or lay down and watch the clouds roll be.
7) Run in the dark. It's amazing how different running seems when you can hear more than you can see.
8) Run in the rain With the right attitude you can't help but try to catch raindrops in your mouth
9) Run a race just for fun or as a workout. This works for some people, others who can't control their competitive instincts end up racing and may do more harm than good.
10) Set goals. Its easy to ask, "why am i doing this" if you don't have a reason for dong it.
This ends this section of Matt Carpenter and Jim Freim book "Training for the Ascent and Marathon on Pikes Peak.
The following article "Every runner has had an awkward "First race" experience. Here are some tips to make your entrance into the race scene a smooth one" by Hal Higdon is from" Runers world website.
Race Etiquette Every runner has had an awkward "First Race" experience. Here are some tips to make your entrance into the race scene a smooth one by: Hal Higdon
Every beginner's first race is a special moment. There will be other running highs as you continue in the sport, but do your best to enjoy your first 5-K as much as you can.
You may feel out of place the first time you appear at a 5-K race. This is natural. It happens whenever we do something new and don't understand the rules.
Rest assured that every other runner participating in the event has had a "First Race" experience. They didn't know what to expect the first time they walked into a gym full of runners, but they learned fast. Here are a few tips: OBTAIN AN ENTRY BLANK: Contact the race organizers to obtain a copy. Send a stamped-self-addressed return envelope. Read the entry blank carefully. It will contain important information about the time of the race, where registration is held and (hopefully) directions on how to get there. The more you know, the more comfortable you'll feel at your first race.
ENTER EARLY: This is partly for motivational reasons. By mailing in your entry, you make a commitment to run that race. That's very important if you're a beginner. Your entering early simplifies registration both for you and race organizers, plus the entry fee often is less. Some races will acknowledge your entry; others will not.
PLAN WHAT TO BRING: Most runners like to plan what out Rfit to wear, including shoes. Lay your gear out the night before, so you don't forget anything, especially not your race number. Plan for all kinds of weather. Most runners come dressed to run, but you might want to bring some extra clothes for post-race activities.
PIN YOUR NUMBER ON THE FRONT: In track meets, athletes often wear numbers on their backs; in road races, they wear numbers on the front. Bring a couple of extra safety pins to make sure you can secure your number on all four corners.
ARRIVE EARLY: Since this is your first race, you might as well enjoy the total experience and not feel rushed. Arrive at least 30-60 minutes before the scheduled race start. Allow time to pick up your number, warm up and visit the toilet. (The earlier you arrive, the shorter the lines you'll encounter.) Watch what other runners do, and do the same. When everybody starts moving toward the starting line, that's your cue too.
START IN BACK: Don't make the mistake of starting near the front, otherwise you'll spend the first mile watching everybody run past you. Start toward the back. People are cheerier in the middle of the pack, since their goal is usually only to finish, not run fast. You may lose some time crossing the starting line, particularly in big races, but time isn't important to you in your first race--or shouldn't be.
PACE YOURSELF: One reason for starting in back is to avoid running the first mile too fast, either because of enthusiasm or because faster runners pull you along. Once you cross the starting line, settle into your normal training pace--or run even slower. You'll enjoy your first race more if you run comfortably and see what's happening. Save personal records (known as PR's, by the way) for later races.
Question (6/26/02): I recently ran my first marathon and to my horror I had to stop three times in the first 1 1/2 hours to urinate. How much water should I drink before the race to stay hydrated without having to "run" to the bathroom? Answer: This is not an unusual problem. Before a big race, runners are often so busy consuming fluids they forget the natural consequences. Believe me, no one likes to ruin a perfectly good PR with a bathroom break!
Timing your pre-race hydration can be tricky, but here are some time-tested suggestions: drink frequently to fully hydrate until two hours before the race--then stop until just before the starting gun to avoid the inconvenience of having to urinate midrace. In the last five minutes before the run, drink 8-12 ounces of water or electrolyte drink while standing on the starting line, knowing it will be absorbed by the body before it reaches the kidneys. Also drink at the water stations during the race: a reasonable amount of fluids consumed during the race will be absorbed by your body and is important to prevent dehydration.
Every runner has to experiment and come up with his or her own drinking routine before races. Use your training runs as practice sessions before your next marathon. Vary consumption before and during the run, comparing the effects. But REMEMBER: don't cut back your fluid intake to the point of dehydration -needing to urinate is healthier and will cost you less time than suffering with dehydration. During a run, never ignore thirstiness, your body's way of telling that it needs fluid refueling, and always drink until signs of thirst desist.
Good Luck!
- Erin Kandel
Erin is a member of the MarathonGuide.com staff, writing articles, answering questions and generally helping to maintain this website.
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Question (9/4/03): I am REALLY out of shape. I eat junk food and don't exercise much outside of work (I'm on my feet all day long). I am really interested in running a marathon and would like to know how long I should train before I run. I did a 40km walk two years ago and was exhausted by the end of it Answer: In 28 weeks, you could finish a marathon. Start by walking, slowly, for a mile. Two days later, walk 1.5 miles. Every other day, increase the distance by half a mile until you get to 3 miles. Rest your muscles on the "off" day. Hold that distance on Tuesday and Thursday, while increasing by one additional mile on your weekend session (either Sat or Sun).
There's a "to finish" schedule in my book MARATHON YOU CAN DO IT. Once the long run reaches 10 miles you can cut the distance in half every other weekend, increasing the long one by 2 miles each time. When the long one gets to 18 miles, you can do it every third weekend, covering 8-9 miles on the "short" weekends.
After about the third week of training, insert a one min jog into your runs, after 4 min of walking. If this feels fine after 2 weeks, drop to 3walk/1jog. After 3 more weeks, drop to 2-1. If all goes well after another 3 weeks or so you could go to 1-1 during the week, and 2walk/1jog on the long run.
Find the ratio that works best for you, that will leave you feeling strong at the end, and recovering fast from these long ones. The pace for all of these should be very, very slow.
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Olympian and RUNNER'S WORLD columnist Jeff Galloway has helped over 100,000 runners in his clinics and training programs. For more running information you may see his books Galloway's Book on Running (2nd ed.) and Marathon: You Can Do It. Jeff conducts one day running schools (Chicago Aug 16, NYC Sep 6), Florida Beach Retreats (Aug 1-3 & Sep 12-14), and offers more info on his website: www.RunInjuryFree.com
Question (7/10/03): How can you tell what you are capable of running in a marathon or half marathon? Answer: I defer to a friend of mine, Gerry Purdy, who allowed me to use his "predicting race performance" tables in my books.
This allows you to run a few 5K races during your training program on non-long-run weekends. Take the time and see what the equivalent performance would be in the race of choice. Be sure to add a "fudge factor" of 10-15 min in the marathon, and half of that for the half marathon (to adjust for less than perfect conditions).
The table prediction assumes that you have done the long runs and other training necessary for your goal, and that the race day temperature is not significantly above 55 degrees F.
[MG editor's note: also check the race predictor calculator on the running calculators page]
- Jeff Galloway
Olympian and RUNNER'S WORLD columnist Jeff Galloway has helped over 100,000 runners in his clinics and training programs. For more running information you may see his books Galloway's Book on Running (2nd ed.) and Marathon: You Can Do It. Jeff conducts one day running schools (Chicago Aug 16, NYC Sep 6), Florida Beach Retreats (Aug 1-3 & Sep 12-14), and offers more info on his website: www.RunInjuryFree.com
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Date: Wednesday, March 1, 2006 3:18 PM From: Sports Performance Bulletin <sports- performance@electricwordplc.com> To: <inside.out@charter.net> Subject: Groundbreaking Training Tips for Athletes Size: 50 KB
NEW IMPORTANT DISCOVERIES IN SPORTS SCIENCE WORLD SPORTS SCIENCE BULLETIN GROUNDBREAKING TECHNIQUES FOR ATHLETES AND SPORTS PEOPLE HOW DO SOME ATHLETES SUDDENLY IMPROVE THEIR PERFORMANCE TO WORLD STANDARDS? If you have ever wondered how some athletes, having competed for years, suddenly improve their performance to world class standards, you now have the answer in your hands. Inside this report you'll find the latest training procedures used by the world's top athletes and sports people to boost performance to international levels.
In this report: exercises guaranteed to increase your strength, stamina, fitness and speed
Your first step to boosting your performance: drop those out-of-date exercise routines Be specific! Why selective training techniques produce better results Exploding the myth of 'hard training': don't rely on long, tough workouts to attain peak performance Increase strength and power by altering the way your muscles are controlled by the nervous system Improve your fitness, including your speed, endurance and work capacity, while at the same time having fun and introducing variety into your regular routine Free Coaches' Training Secrets Report
Surprising results are currently being achieved in various competitive events. And there's a common reason given during the question and answer sessions that follow the winning performance:
'My coach introduced some new training techniques and my performance just shot through the roof' Unfortunately, that's where the flow of information stops. Because there's no way anyone will give his or her coaching secrets away!
However, as the world's premier source of sports research information, we have access to these techniques. And as you read through this report, you'll discover two amazing pieces of information:
Most athletes do the wrong exercises for their activity By adopting the right training techniques, you can boost your performance right away Inside this report you'll find the secret training methods used by the world's top coaches and sports people. I recommend them to you. As an international athlete and gold medallist I use them myself.
HOW TO BOOST COMPETITIVE PERFORMANCE – DROP THOSE OUT-OF-DATE EXERCISE ROUTINES In this report you'll find how, by moving away from out-of-date training routines such as static stretching (see below for more about this first, easy step) and selecting the right exercise, it's easier than you think to boost your performance to previously unattainable levels.
You won't find theories or conjecture, no matter how wonderful they appear. In the following pages you'll discover proven methods of improving your general fitness and competitive performance.
The often astonishing results described have all been monitored, validated and documented by internationally respected research bodies and universities. In a nutshell, we show that the more you use our specific training methods, the greater the impact on your performances.
Amazingly, many of these breakthroughs have gone unnoticed by the general sports fraternity – simply because they are not reported in the general media.
This report is based on hard-won knowledge – and explodes a few popular myths.
You'll discover how carrying out great training is not just a matter of tough, long workouts. If reaching your potential depended solely on training very hard, all dedicated athletes would be in top form. But they're not; in fact, just a small percentage of them actually reach their highest attainable level.
If you want to improve performance, the cardinal rule is: be more specific Your best gains in performance will be achieved when key parts of your training closely mimic what you do when you compete. The more specific your training, the greater the impact on your performances.
This is true in running and strength training, for example. Scientific studies have shown that when individuals train their arm muscles at a specific angle, they achieve major gains in strength, but there are almost no improvements at other angles, even though exactly the same arm muscles are involved.
Expressed another way, the performance of slow, heavily loaded strength training helps strength but not speed or power. On the other hand, doing explosive stuff makes athletes great at developing muscular force quickly, but maximal strength doesn't budge.
From our observations of hundreds of training sessions, it's clear that most athletes and sportspeople are simply doing the wrong training!
Why most athletes train the wrong way When runners go to the gym, for example, they usually focus on the usual, traditional, tried-and-true exercises that they've read about in magazines, heard about from other runners, and/or know how to do.
These include bench presses, squats, power cleans, leg extensions, leg flexions, biceps curls, abdominal crunches, and calf raises. Such exercises are great for developing generalised strength, but there is one small problem: none of them has anything to do with running.
Basically, squatting makes you a better squatter. Bench presses improve the strength of your pectoralis and triceps muscles. Ab crunches help you get better at bringing your shoulders toward your hips and may make you look prettier at the beach. Leg extensions increase your quadriceps-muscle strength when you are in a seated position. None of them helps you run faster.
Our recommended training regime closely mimics the overall body posture and muscle mechanics of running. And once you're good at doing such specific exercises, we recommend that you move on to strength routines that will help you exert muscular force in a rapid manner in a horizontal direction, i. e., toward the finish line of your race.
Okay, you say, that all sounds plausible enough, but where is the proof that such training is better than the traditional fare of leg extensions and bicep curls?
How the right kind of training increased strength and power by 21% Thanks to work carried out at The Centre for Exercise Science and Sport Management of Southern Cross University in Lismore, Australia, the proof is at hand. At Southern Cross, scientists divided 30 exercise-science students who had been engaged in weight training for a period of at least one year into two different groups.
One group, the control subjects, continued their normal training over an eight-week period. The second group also trained normally but added in two additional strength sessions per week. Only two exercises were used in the training.
At the end of eight weeks, both groups were assessed on a variety of tests of strength and power.
After eight weeks of the specialised sessions the athletes' strength and power improved by 21 per cent!
Why common exercises don't work Now here's the big one: cyclists and sprinters taking typical squat exercises to increase knee-extension power showed no improvement at all, even though they worked on the key muscles involved in knee extension – the quadriceps muscles.
Why wasn't there an increase in knee-extension power? Even though exercises focused on the quads, the muscles are used in a totally different way.
Warning: Doing too much hard training can devastate your muscles, harass your hormonal system, and implode your immune system.
Ultimately, nervous-system recruitment of the various motor units within the quadriceps muscles is totally different in the two activities, so we shouldn't expect squat training to benefit knee-extension power.
The study showed that knee-extension exercises don't improve running ability. Yet knee extensions are among the most popular exercises carried out by the running community!
The upper body The story for the upper body is pretty much the same. Athletes didn't improve at all on the maximal press-up test, even though press-ups involve the same shoulder and arm muscles utilised during bench pressing. The difference, of course, as the squatting case revealed, is not in using the muscles, but how you use them.
Training a particular muscle to be more powerful won't make that muscle more powerful in competition, unless the precise movement patterns used in training are very close to those used in competition.
How to enhance power, speed and stamina So what's the bottom line? If you're a runner, for example, the strength exercises that most runners utilise are not specific to the body postures or neuromuscular patterns employed during running and therefore won't help your running very much. If you really want to improve your running, you should focus on resistance exercises that are more specific to the act of running.
Whatever your sport or event, you'll find our training program will progressively enhance your power, speed and stamina.
You'll quickly move far ahead of the people doing the usual non-specific exercises such as leg extensions and bench presses in the gym. And you'll be on your way to some truly amazing results! For your free report on selective training, click here.
Why these exercises fail By now, you know the reason for the failure of these exercises: they are specific only in the muscles used, not in the way they are used.
Dynamic Mobility exercises to boost competitive performance What you do just before your workout begins has a big impact on what you are able to do during your workout. Many athletes prepare for a training session by carrying out routine stretching exercises, but it's important to remember that stretching helps to improve your static (non-moving) flexibility and may not do such a good job at preparing your body to move quickly and efficiently.
That's why I recommend that you focus on ‘Dynamic Mobility' exercises before every workout.
Dynamic Mobility exercises Dynamic Mobility training is for injury prevention and performance improvement. Mobility exercises during your pre-workout warm-up period prepare your body for the vigorous movements that make up the main part of your workout. Most sports involve forceful, strenuous activity, and mobility exercises and drills stimulate your nervous system, muscles, tendons and joints in a very dynamic manner.
Exploding the myth of 'hard training' Carrying out great training is not just a matter of conducting tough, high-quality workouts. If reaching one's potential depended solely on training very hard, all resolute athletes would be in top form. But just a small percentage of them actually reach their pinnacle of fitness.
The reason is not that athletes are lazy; most work very hard. The real problem is that high-quality work is a double-edged sword: it can lead you to your highest-possible level of performance, or it can destroy your ability to perform as well as you can.
Doing too much hard training can devastate your muscles, harass your hormonal system and implode your immune system. Strenuous training must be balanced optimally with rest and recovery in order to reach the mountain-top.
Unfortunately, identifying the right balance of hard work and recovery is the most difficult part of serious training. If your training program has too much recovery, you won't be able to carry out enough quality work to reach your peak. If your schedule has too little recovery, muscles won't be able to repair themselves properly after workouts. Performances actually worsen instead of getting better.
The leading training newsletter Peak Performance reports that recovery should be so well understood and actively enhanced that it becomes a determinant component in training.
Peak Performance explains that recovery must do more than simply rest the muscles; it must actually move fitness upward.
For that to be true, you must completely understand recovery. You must know exactly what recovery is and precisely how long it takes.
You must learn techniques for increasing your speed of recovery, so that the amount of quality work you do can be progressively expanded.
Click here for information on recovery techniques
What about the usual stretching exercises? Static stretching exercises, in which you're not moving around at all but are simply elongating a particular muscle or group of muscles, do have a place in your training program, but their value and proper usage are often misunderstood.
It's probably best to place your static stretches at the end of your workout as part of the cool-down, not at the beginning of a training session. Static exercises help bring your body back toward a state of rest and recovery and allow you to relax and lengthen the muscles that you have put under stress during your workout.
Placing static stretches at the beginning of a training session, on the other hand, tends to interrupt the natural flow of an optimal warm-up and fails to prepare you fully for the dynamic movements that follow.
Improve your workouts – and your competitive efforts Dynamic Mobility exercises warm you up, stretch you out and keep you moving as you make the transition from resting to highenergy activity. You'll feel a sense of warmth and relaxation in your muscles – and perspire lightly by the end of your five- to seven-minute warm-up period.
Dynamic Mobility exercises work on joints from your neck to your toes - and if you're wondering why you should attempt to expand the mobility of your neck and shoulders when the 'prime movers' during your workout are probably your legs, wonder no more.
Your whole body functions as a unit - a 'chain' of interrelated parts. For example, if your shoulders are stiff, you won't have a quick, fluid arm swing when you are running. If you don't have proper arm swing, your legs will slow down and so will your performance.
Mobility training should be carried out before every workout. It has a cumulative effect over an extended period of time. After about four weeks or so, you should notice appreciable gains in your mobility, flexibility and ability to move smoothly during your training sessions. Best of all, you'll also notice an appreciable improvement in your workouts – and your competitive efforts!
A full program of Dynamic Mobility exercises are contained in our free report - click here
The best strength training exercises for you A key problem for all athletes and sportspeople is that there are an infinite number of strength exercises and almost as many workout programs. How do you select the exercises and program that are perfect for you? How do you coordinate your strength program with your training routine?
Pinpointing your weak links The truth is that there is not a single set of strength exercises that is best for your particular activity. Instead, there are a few best strength-training exercises for YOU.
That's because you have unique strengths and weaknesses. For each of your weaknesses, there is a handful of strengthtraining exercises that will make you stronger. Your job is to identify your weaknesses and strengthen them.
But how do you pinpoint your weak links? Certainly, if you're recurrently injured in one part of your body, that area is unnecessarily weak and needs to be bolstered. Or, if you find that you're always breaking down with a variety of different injuries, then you may need to develop basic overall strength (and/or flexibility).
On the other hand, if you're seldom injured and have good endurance but need to improve performance, your need is for a resistance program which will ‘teach' those strong muscles of yours to function more quickly. For example, your program needs to emphasise power training. Sometimes, working with a knowledgeable coach or trainer will help you identify things you should stress during strength training.
If you are a runner, for example, you need to know that there are really just four basic types of strength training, each of which can assist you in accomplishing a specific goal. These are explained in full in the exclusive training newsletter Peak Performance, available only on private subscription. To summarise, the four strength training routines are:
General Strength and Conditioning Exercises: these include many of the conventional weight-training exercises. Also included in this category are some of the less conventional exercises and various activities for the ‘core' muscles: abdominals and low back. These conventional exercises provide ‘generalised' strength – strength throughout your body to protect your muscles and connective tissues from repetitive stresses and impacts etc. Specific Strength Training: this category includes exercises that more closely imitate the biomechanics and motor patterns required for your activity. This specific type of strength training is becoming increasingly popular in the sports-training community because it provides ‘specific strength' – more strength to carry out the actual movements needed in a particular sport. Reactive or Speed-Strength Training: this type of training teaches your muscles to generate more force and generate the force more quickly. The goal, of course, is to develop more power. Reactive training fosters a high degree of strength in the muscles, tendons, ligaments and bones, since the impact forces are usually higher than they are during regular workouts. Reactive training also stretches muscles, tendons and ligaments vigorously, promoting greater elasticity and efficiency of movement. Preventive Gymnastics Exercises: strengthening, rehabilitative, or restorative exercise or therapy. The function of preventive gymnastics is to strengthen particular parts of the body in order to minimise the risk of injury. These strength training exercises are all contained in the Peak Performance newsletter - click here to learn more.
To continue reading this report and claim your free Coaches' Training Report , click here and discover:
How to reduce dehydration and improve hot-weather performance The supplements wont boost performance How the nervous system increases strength without exercise How to deal with a below average performance A program for boosting your VO2max Fun workouts to boost fitness, speed and endurance, and correct weaknesses Vital techniques for recovery Personal access to the world's greatest and most costly training secrets Your Free Coaches' Training Secrets Report There is just too much information in this report to fit in an email - click here for more groundbreaking techniques for athletes and sports people
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- SportzNetwork NewsNews from the SportzNetwork Family of sites
http://www.sportznetwork.com
http://blogs.law.harvard.edu/tech/rssMon, 13 Mar 2006 16:51:07 -0500Mon, 13 Mar 2006 16:51:00 -0500FeedForAll v1.0 (1.0.0.2)
- The (sports) Gospel According To Mark: Selection Sunday Winners and LosersSportzNutz Feature Columnist Mark Chalifoux is reporting on the Men's NCAA Basketball Tournament… Stay tuned for his analysis from every angle possible, ranging from talking to the pros on how to gamble on the tournament, revealing the vote submitted for the All-American teams and the POY award, talking to fans about what superstitions really work in games, and talking to past tournament heroes about what it takes to win in March. Be sure to check it out, because it is going to be superb (coming from a very modest person, perhaps even the most modest sports journalist…). Of course, there's no better way to start than with the winners and losers from Selection Sunday.
http://www.sportznutz.com/columns/sports_gospel/index.htm
Mon, 13 Mar 2006 16:51:00 -0500
- The 19th Hole: Colonizing the World (Golf Championships)There is little question among golf fans that the United States PGA Tour is the premier professional golf tour in the world. The best players from other major tours, including the European, Japanese, and Australasian tours, have been coming in droves to make their mark and lots of money in the States. The defection of the European Tour's most prominent young guns in recent years has further cemented the place of the PGA Tour in the golfing world.
http://www.sportznutz.com/columns/19th_hole/index.htm
Mon, 13 Mar 2006 16:50:29 -0500
- Flagrant Fouls: Does Any One Care?Atlanta Hawks - We all know almost no one cares about the Hawks, not even Atlanta. And unless Joe Johnson receives help, he will be just another Elton Brand who will whither and play for a team that only hard core fans will be able to recognize. You might as well be Fred Astaire in some B movies.
http://www.sportznutz.com/columns/flagrant_fouls/index.htm
Sat, 11 Mar 2006 21:29:17 -0500
- Upon Further Review: Finally!After numerous delays and pushing back of deadlines the owners have accepted the players proposal and there is once again labor peace in the NFL. As a fan, I'm just glad that these proceedings are finally over and done with. It was starting to get irritating. First, we had to hear about millionaire players and millionaire owners whining about money and all getting their fair share. That's all well and good and I can tolerate that whining to a point. But the real irritation came when I had to listen to the problems between owners. The "rich" owners were having trouble agreeing with the "not-so-rich" owners.
http://www.sportznutz.com/columns/upon_further_review/index.htm
Sat, 11 Mar 2006 21:29:42 -0500
- The Jester's Quart: Do You Want Sports or EA Sports?ESPN recently debuted its "ESPN Full Circle" coverage of the Duke/North Carolina game, including cameras that exclusively featured the Cameron Crazies and "Above the Rim" action. Columnist Greg Wyshynski judges the success of the concept, and wonders where sports TV coverage is headed.
http://www.sportznutz.com/columns/jesters_quart/index2.htm
Fri, 10 Mar 2006 14:46:13 -0500
- In The Stands: March MadnessWith a 30-2 vote, the owners approved the new collective bargaining agreement proposed by the players union and we are finally set to embark on the 2006 free agency period. The salary cap is projected to increase about $8 million, bringing it to about $102 million.
http://sportznutz.com/nfl/columns/in_the_stands/index.htm
Thu, 9 Mar 2006 09:36:26 -0500
- MLB Roundup: Steroids - Will It Ever End… WBC… Marlins and MoreLast spring we had Jose Canseco and his tell all book "Juiced" along with the Congressional House Committee's hearing on steroids, where we saw a few players testify before the committee… Sammy Sosa, Mark McGwire, Rafael Palmeiro and Curt Schilling. Sosa didn't say much, Schilling did his best imitation as a politician when answering questions, McGwire didn't want to talk about it and Palmeiro, with a his finger pointing to the committee, vehemently denied using steroids. One year, and almost to the day another book is about to be released…
http://www.sportznutz.com/mlb/mlbroundup/index.htm
Thu, 9 Mar 2006 01:31:48 -0500
- 2006 NFL Draft - NFC East team needs, mock updates, combine coverage and more.This week we cover the NFC East team needs, the combine, and also our computerized mock draft is compiled using our own experts along with the grades from over 50 NFL draft sites, as well as over 20 other criteria to give the best overall consensus mock on the web.
http://www.sportznutz.com/nfl/draft/index.htm
Thu, 23 Feb 2006 18:18:18 -0500
- NHL Roundup: Crunch Time - Trading Deadline… Olympics Banter...The two-week break is over… no longer can the players sleep in, lounge around all day and not put on a pair of skates. Tuesday begins the "homestretch" part of the NHL season, where it'll be a "make or break" situation for those 'bubble' teams. For many players and for some of the teams the two week break came just in time… for one thing, it give the players time to heal those nagging injuries, it gave time for the coaches to adjust their playbook and it provided the GMs a chance to evaluate their team.
http://www.sportznutz.com/nhl/nhl_roundup/index.htm
Wed, 1 Mar 2006 14:14:06 -0500
- A Closer Look: Pre-Combine 3-Round Mock Draft...Going into the combine, SportzNutz Columnist Elijah Narell gives his day one predictions, and as well, throughout the off-season he'll report all the news that's fit to print - from additional Mock Drafts to Free Agency and plenty more...
http://sportznutz.com/columns/a_closer_look/index.htm
Sat, 25 Feb 2006 10:49:20 -0500
- Sport's Gospel: The Book of PrognosticationSportzNutz Feature columnist Mark Chalifoux explains why he isn't watching the Winter Games, but offers some interesting ways to fix the Olympics. Hell, he fixed the Lingerie Bowl, didn't he? That, plus picks and prognostications for the key college basketball games this weekend.
http://www.sportznutz.com/columns/sg_book_prognostication/index.htm
Thu, 16 Feb 2006 17:22:26 -0500
- NBA Roundup: Knicks Woes… All-Star Gala… Kobe's Back… Hardcourt News and RumorsSo much for Larry Brown taking the Knicks to the next level… he's probably crying himself to sleep each night - shaking his head, and thinking how he thought this job was his "dream job." Well Larry, maybe it's just that - a dream after all.
http://sportznutz.com/nba/nba_roundup/index.htm
Sat, 11 Feb 2006 12:06:00 -0500
- Chester's Corner - The NFL and ABC, The dead zone, and the draft.We love the NFL. It's the best game on earth, but the No Fun League is getting out of control... Now the NFL and ABC have every right to have whoever they want in their halftime show. If they wanted a family show they can have Up With People again or marching bands if they want...
http://www.sportznutz.com/columns/chesters_corner/index.htm
Tue, 7 Feb 2006 18:20:53 -0500
- A Fan Speaks Out: Interview With Carlos Zambrano At The Bull's Game...During the weekend of the Cub's Convention, while covering the Bulls for a show I co-host called the Sunday Sports Shootout on WLUW 88.7 radio, I had the good fortune to run into Carlos Zambrano after the game. He was kind enough to give me a few minutes to question him about the coming season, his goals for the year, and what it's like playing for Dusty Baker.
http://www.sportznutz.com/columns/fan_speaks_out/mlbindex.htm
Mon, 30 Jan 2006 15:14:32 -0500
- NFL Roundup: Super Bowl XL Is Just That… Extra LargeHow ironic that the 40th Super Bowl in Roman numerals is "XL..." the NFL masterminds knew what they were doing when they decided to use Roman numerals to denote the Super Bowl. Somehow, somewhere along the way they probably never figured "XL" would ever be used, that after a few years like with anything, it would change. Well, low and behold they were wrong as the Roman numerals remained and have since become a fixture for what is now considered the biggest "event" so-to-speak in the US.
http://www.sportznutz.com/nfl/nfl_roundup/index.htm
Sun, 29 Jan 2006 13:41:01 -0500
- The Heckler on A Fan Speaks Out: Two Players Going In Different DirectionsIt must be nice to be tall and athletic and have potential. Tyson Chandler of the Bulls has parlayed that into $63 million. He is a reasonably good defensive player and rebounder, though he's off to a slow start this season. Offensively, if the dunk were outlawed, I don't think he could score in an empty gym. He's so bad that I think that most if not all of the media covering his games have more game than Tyson.
http://www.sportznutz.com/columns/fan_speaks_out/nbaindex.htm
Sat, 14 Jan 2006 16:55:41 -0500
- The Hockey Collector: Building Your Collection From ScratchThey are the two questions that I get most. How did you begin your collection? How can I build a collection like yours?
http://sportznutz.com/collector/the_collectors/nhl/index.htm
Thu, 12 Jan 2006 09:24:58 -0500
- A Closer Look: A Look Ahead: 2006 NFL Mock Draft...The NFL draft is over 3 months away and it will be a while until the playoffs are over and teams get around to signing free agents, scouting and interviewing prospects at the combine. So obviously it's a little hard to predict what will happen come April, but it's definitely interesting to take a look at what the draft might look like.
http://sportznutz.com/columns/a_closer_look/archives/010406.htm
Wed, 18 Jan 2006 13:07:08 -0500
- The Back Page: 2005 - A Year to Remember...Years from now, some of us will look back and try to remember what went on in the world of sports in 2005… We'll make attempts at putting together who the champions were, what athletes won what awards, and maybe what made 2005 so special. Despite the hurricanes, the steroids, the suspensions and everything else, the world of sports, whether amateur or professional continued with business as usual.
http://www.sportznutz.com/columns/back_page/index.htm
Sat, 31 Dec 2005 11:58:14 -0500
- SportzNetwork Pigskin Pick'em 2005Win prizes every week! Each week in the NFL season The Sportz Network panel of experts will give you our picks for the games. Now you can play against us each week for prizes and more. Weekly winners every week in the contest. Get your picks in now!
http://sportzcontest.com/
Mon, 5 Sep 2005 23:55:43 -0500
- NFL and NFLPA Pay Hardship Monies...What Hardship… You've got to be kidding me? This is some kind of a joke? Ashton Kutcher is going to be popping out at any minute telling us we just got punked, right? The NFLPA announces they will be paying the New Orleans Saints players a $40,000 hardship payment for having to play and practice under adverse conditions. Really?
http://www.sportznutz.com/nfl/special_editions/nfl_nflpa_hardship.htm
Thu, 15 Dec 2005 23:52:57 -0500
- MLB and Players Reach Steroid AgreementMLB and its players have agreed on a new steroids testing policy according to AP reports today. Major League Baseball players and owners agreed to toughen penalties for steroid use to a 50-game suspension for a first failed test and a lifetime ban for a third Tuesday...
http://www.sportznutz.com/mlb/special_editions/steroid_agreement.htm
Tue, 15 Nov 2005 13:13:36 -0500
- Priest Holmes future in question.Priest Holmes says he'll undergo two more tests on his neck and spine and then decide whether or not he can or will resume his record-setting NFL career next year....
http://sportznutz.com/nfl/kan/stories/priest_holmes_to_retire.htm
Fri, 18 Nov 2005 20:12:52 -0500
- Cheerleaders Gone WildIn what has to be the best sports story of the year for red blooded male American football fans. This story is so good that we couldn't have made it up if we wanted to. It reads like something our of Penthouse letters or Red Shoe Diaries (and you thought T.O's Monday Night Football skit was titillating)....
http://sportznutz.com/nfl/car/stories/cheerleaders_busted.htm
Tue, 8 Nov 2005 01:21:21 -0500
- 100% deposit bonus at Actionpoker.com - the best poker site. (adv)The best action and the best poker online at Actionpoker.com - Don't Miss Out ends Monday!!
http://www.actiongold.com/SmartLinkAP.asp?affid=1835
Tue, 20 Sep 2005 11:04:28 -0500
- Sports Superstore (ADV)Check out the brand new SportzNutz Superstore great deals on sports memorabilia.
http://www.footballfanatics.com/?partner_id=2152
Fri, 8 Jul 2005 12:39:07 -0500
- NFL Previews: NFC WestWe saved the worst for last and its not even close. This division isn't anything to write home about and winning this division is similar to getting the most likely to be arrested award in high school. Whoever comes out of this mess is just playoff fodder, after all the NFC has to get enough teams in somehow. That said the Cardinals are improving and the only consistent winner in the NFC West has been Chike Okeafor. He left the 49ers and they became a doormat and the team he went to (Seattle) won the division last year. He is now on the Cardinals roster and we are basing our pick almost solely on the superstition of Chike. (Any better reason to pick a team out of the NFC West?)...
http://sportznutz.com/nfl/2005_nfl_preview.htm#nfc_west
Mon, 5 Sep 2005 01:48:20 -0500
- Gimme' A Break: The Wanna'be Politician - Curt Schilling...Curt Schilling must think that when he talks, everyone listens… well, he needs to think again because he's no E.F. Hutton, these days, those that do listen to what Schilling has to say are beginning to laugh instead.
Over the years, we have all heard in some way or another the words and so-called wisdom of Curt Schilling - currently a member of the Red Sox and closeted politician. Schilling likes to talk out of both sides of his mouth, and very few seem to remember how often this happens and what becomes of this... more
http://www.sportznutz.com/mlb/gimme_a_break/index.htm
Fri, 29 Apr 2005 18:10:11 -0500
- Sportz Babes Calendar ContestAmateurs and professionals welcome to enter! No modeling experience needed. Entry is 100% free...
http://www.sportznutz.com/sportzbabes/index.htm
Fri, 24 Dec 2004 10:58:56 -0500
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