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Want to Start Running? See if You’re Ready to hit the Pavement

Want to Start Running? See if You’re Ready to hit the Pavement

New running shoes? Check. Hamstring stretches? Check. Crazy-expensive socks designed to prevent blisters? Check. You’ve got the gear and you’re resolved to get out the door and start a running program. However, despite your strong desire to be like Meb, don’t start pounding the pavement just yet.

Before you begin a running program, you need to know if your body is ready for this high-impact exercise. Running isn’t just about endurance; you need strength to run. Performing the strength test below is a great way to determine if you’re strong enough to starting running.

Here’s what you’ll need:

1) An exercise mat

2) A timer

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3) A step (a step stool will do just fine)

Start by going for a 10-minute walk to warm up. Then perform each exercise below for one minute in the order listed.

1) Forward lunge, knee up: Stand with your feet shoulder width apart. Step forward with your right foot, then sink down into a lunge. From this lunged position, push up on your right leg and bring your left leg forward into a knee-up. Step your left foot back to where it started and sink into the lunge again. After a few minutes, you should feel this in your right hip and right glute. If you feel this in your quadriceps (front leg muscle) or have any knee pain, focus on keeping your knee behind your toe as you lunge and your right knee turned slightly outward so that you’ll engage your gluteal muscles.

After one minute on one side, rest, and switch sides.

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    2) Mini-hops: Stand with your feet shoulder width apart, and hop just slightly above the ground. There’s no need to go super high. Just a slight hop will do.

    3) Squats: Stand with your feet shoulder width apart. Stick your rear back, keep your chest up, and sit back like you’re going to sit in a chair. Just like in the first exercise, you should feel this in your gluteals. Strong gluteal muscles are essential for injury-free running, so if you can’t keep proper form, you likely aren’t ready to run yet. Until you’re stronger, you can hold onto a steady object (e.g., a chair, the back of the couch, etc.) to give yourself some stability while you master this move.

    4) Football feet: Stand with your feet shoulder width apart. Shuffle your feet up and down quickly. Move to right, to the left, or stay in the middle. You can do any type of football feet you like as long as you just keep moving.

    5) Birddog crunch: On your mat, start on all fours. Tighten your core and make your back flat. Tuck in your left arm as you bring your right leg toward your stomach into a crunch motion while keeping your back flat. Then extend your arm back out to be straight while you also straighten your leg. After one minute on one side, rest, and switch sides.

    6) Side V-up: Lie down on your right side with your right arm straight in front of you. Lean slightly back on your butt; keep your legs straight and crunch up, making a V, and then come back down. After your 30 seconds are done, rest, and switch sides.

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      7) Side plank: Lie down on your right side with your legs straight out. Stack your left foot on top of your right foot. Rise up onto your right elbow, while keeping your feet stacked on top of each other and your body in a straight line. After your 30 seconds are done, rest, and switch sides.

      8) Plank dog: Start in a plank position. Make sure your body is in a straight line. Press back into downward dog (i.e., making an upside-down V with your body) and bring back one of your hands to touch the opposite shin. Go back into plank, on the next downward dog, and switch arms.

      9) Bridge kicks: Lie on your back. Place your feet on the floor so that they are a couple of inches from your butt. Tighten your core and raise your butt off the floor. Keep your butt tight while you lift your legs one at a time. Is your butt dropping? Tighten it up; it needs to be level.

      10) Side steps: Stand with your legs shoulder width apart. Stick your butt back and go into a squat, keeping your chest raised. If you can’t see your feet, you aren’t sitting back far enough. You should be able to wiggle your toes. Once you’re in a good position, step to the side while holding this position for 10 steps (or as far as your living room will allow), then go back. Think about keeping your nose level as you move across the floor. (If you want to add an additional challenge, you can place an elastic exercise band around the lower legs.)

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      11) Heel raises: Stand with legs shoulder width apart with your feet straight ahead. Rise up onto the balls of your feet, then lift one foot and sink down slowly onto the foot still on the ground. Focus on bringing your arch to the floor last. After one minute on one side, rest, and switch sides.

      12) Mountain climbers: Start in a plank. Remember your butt should be in alignment with your back and shoulders. Alternating knees, bring each knee into your chest in a quick motion, like you’re climbing rapidly up a mountain. (Disclaimer: Nobody actually climbs a mountain like this, unless they want to die.) Keep your butt aligned; don’t let it pop up.

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        How did you do? Were you able to perform each of the 12 exercises for one minute, while maintaining great form, without having to take a break? If so, great – you’re ready to start running.

        If you’re struggling through these movements or need frequent breaks, you’re not ready; you’ll only risk injury if you start a running program. However, don’t worry. Every time you do this strength test, you’ll get stronger. If you are suffering pain after running due to plantar fasciitis, my article on how to choose the best shoes for plantar fasciitis is for you. Remember to do this routine up to five times a week and build up to completing the test successfully. Once you can, you can feel confident as you head out the door and begin your running program.

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        Last Updated on September 4, 2018

        How to Get Rid of Sore Muscles Fast (What Works And What Doesn’t)

        How to Get Rid of Sore Muscles Fast (What Works And What Doesn’t)

        Avoiding sore muscles requires several commitments to your overall health and well-being. We’re going to examine several aspects of how to recover from workouts, and how to avoid sore muscles.

        Avoiding sore muscles isn’t something you merely achieve through dietary habits; it requires dedication to the full recovery of your body by way of sleep, and pre-habilitation – the primitive rehabilitation of your body which is typically done as post workout stretching and mobility.

        I would like to preface this article by saying that I’m an Ambassador for MobilityWOD – health and fitness organization founded by Dr. Kelly Starrett,[1] the author of NY Times Best Seller Becoming A Supple Leopard. That means I promote mobility and an overall top to bottom healthy lifestyle. I partnered with MobilityWOD because we share a common goal of helping people move better and live healthier, longer.

        Sore muscles can occur in several ways that aren’t just exercise, such as illness or injury. We’re going to just focus on sore muscle recovery from exercise, however some of these remedies are applicable to the other aforementioned causes of sore muscles.

        We’re going to cover quick fix remedies for sore muscles that you can apply immediately, as well as preventative things you can do to avoid sore muscles in the future. So let’s get to it!

        What are sore muscles?

        Sore muscles as a result of exercise, occur due to delayed-onset muscle soreness (or DOMS), which begins hours afterward and peaks (on average) around one to two days.

        Generally, exercise scientists agree that people who experience muscle soreness are doing so as a result of muscle damage and rebuilding. Proteins exit the injured cells while fluid and white blood cells rush to rebuild.

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        Over time, muscle cells are repaired and new cells are developed – all being injected with contractile proteins. Some or all of this process may be inexorably linked with muscle soreness.

        How do muscles get sore?

        There’s many fitness experts that I’ve encountered who preach they do not experience muscle soreness, and contrary to that many still do.

        I’m of the belief that ‘newer lifters’ or those ‘new to exercise’ will experience soreness more dramatically when compared to those that have been working out for several years.

        Now if you’re reading this and thinking “c’mon Adam, I’m going to experience muscle soreness more because I’m new to exercise?!?”, I get it you!

        Here’s the upside, it’s because there’s SO much growth for you to do! Personally having been training for several years, I still notice sore muscles when working out muscle groups that I don’t normally, such as doing a day of just shoulder raises and presses (bodybuilding style) – I’ll feel the DOMs for sure.

        However, if I do a heavy deadlift workout, generally I’ll avoid DOMs due to my recovery regimen (which I’ll share below) and because its an exercise I perform often.

        Those that have been exercising for several years, and of course not including those that use steroids or other recovery substances, are close to/approaching their genetic potential in terms of muscle mass.

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        There’s several online calculators for Lean Body Mass which can come close to revealing your genetic potential by measuring limb length, and bone density. I suggest a quick google search and use several to compare as they may vary slightly in result, however you can try Drug Free Muscle & Strength Potential calculator created by ‘Stronger by Science ‘.

        Myths about sore muscles

        There’re many myths to cover, but let’s quickly hit a few:

        Myth #1: Leaving sore muscles to heal on their own is the best thing to do?

        Common misconception! In fact it’s often a good idea to perform light exercise to aid in recovery by way of promoting blood and oxygen circulation to the muscles, and Synovial fluid within the joints.

        Synovial Fluid – also known as synovia, is a viscous, non-Newtonian fluid found in the cavities of synovial joints. The principal purpose of synovial fluid is to reduce friction between the articular cartilage of synovial joints during movement.

        Often if you leave sore muscles without doing mobility or stretching after training, you’ll end up shortening your range of motion (due to tightness) and healing those muscles in less than optimal positions (end-ranges of motion) and circumstances.

        Myth #2: It’s a bad idea to workout with sore muscles?

        Light exercise can actually help in recovery, but don’t go heavy or over-exert yourself as it can be counter productive.

        Myth #3: Eating or protein shake immediately after a workout will prevent sore muscles?

        This is ultimate bro-science, and though consuming a fast acting carb may help with muscle discomfort/aches after a workout, there’s nothing which directly proves that immediately consuming a protein shake after a workout will reduce muscle soreness or DOMs.

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        Myth #4: DOMs have nothing to do with sleep?

        The majority of muscle repair is done during REM sleep.

        Myth #5: DOMs have nothing to do with gut health?

        During deep sleep/REM sleep, the body heals and recovers muscles through the gastrointestinal tract, which directly correlates with GUT Health.

        How to get rid of sore muscles fast

        Here’s how you get rid of sore muscles quickly after exercise…

        1. Refine what you eat

        One important aspect of muscle recovery is quality protein.

        Don’t go reaching for your synthetic, or all natural protein powders and expect to avoid sore muscles entirely. Aim high for quality sources of protein, and amino acid complexes that will put you on the path to muscle repair, rebuilding, and recovery.

        Here’s some suggestions below for sources of protein.

        • Meat – Various types of beef steaks
        • Poltry – Chicken, pheasant, goose, turkey..etc
        • Fish – Salmon, tilapia, cod, halibut, haddock..etc
        • Hemp or pea protein – If you are deficient of hitting your macro nutrient requirements (typically 1g – 2g of protein per lb of body weight while recovering from exercise), then add a bit of these protein powder sources to your diet. Avoid whey protein, or isolate if you can, however if that’s all you have access to, it will suffice.

        Checkout my recent article on Healthy Food to Gain Muscle.

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        Try these anti inflammatory remedies:

        • Krill Oil (suggested) or wild Alaskan salmon fish oil – The natural fatty acids and antioxidants are known to aid in pain relief. Krill oil will naturally help reduce inflammation and decrease pain within your joints, and in turn help recover muscles by improving overall circulation.
        • Probiotic (supplement or natural plain greek yogurt such as kefir). Your gut health is important and reducing inflammation means less soreness!
        • Hemp oil or CBD oil (non psychoactive). Excellent way to reduce potential inflammation and recover from muscle soreness quickly.
        • Pain relief topical creams – There’s loads of options to choose from, and though many are not 100% proven, some have been said to be quite effective at temporarily mitigating pain from muscle soreness. These are a great quick fix if you want to reduce discomfort and ‘turn down’ before bed.[2]

        2. Treat your body well

        Besides refining your diet, you should do something about your body and muscle:

        • Epsom salt bath with essential oils if you have them available.
        • Compression lightly applied to promote warmth and blood flow – Don’t overdue it because you can stop circulation, which is the opposite of what we’re going for!
        • Massage or acupuncture is something I’ve tried many times over and it has proven results by improving circulation and blood flow to the muscles to aid in recovery.
        • Stretching and mobility is an absolute must! Pre-workout active mobility and foam rolling, followed by post workout static stretching. When you perform stretching and mobility you’re improving circulation and the end-range of those muscle groups by elongating them to their fullest. When your muscles are sore and tight, it’s often because they have been strained, damaged from training, and shortened as a result. We need to open up your range and elongate the muscles with stretching for optimal recovery.
        • Light exercise and walking can be extremely effective for aiding in recovery by promoting circulation.

        3. Have sufficient sleep

        Sleeping is an absolute must for muscle recovery and to avoid muscle soreness! I cannot stress this enough! Please do yourself a favor and get at least 7 hours of sleep per night, and 8-9 hours as needed on days when the workout was extra strenuous.

        You do the majority of your muscle repair when the muscles shut down during heavy deep sleep states. Protein synthesis occurs under conditions of sleep but it occurs in the gastrointestinal tract, not the muscles. Research suggests that it’s during REM (Rapid Eye Movement: explained later) sleep that the body is able to: restore organs, bones, and tissue; replenish immune cells; and circulate human growth hormone.

        Conclusion

        Thought sore muscles aren’t something you can do away with entirely, and honestly who would want to? It tells you that your exercise efforts are not in vein!

        If your muscles are sore, it means you’re putting them to work and they’re rebuilding and growing as we examined earlier.

        No one wants to be completely frozen in soreness the day after training, so if you use these quick remedies for muscle soreness and preventative modalities, I’m confident you’ll be on track for sore muscle pain alleviation along with muscle and strength gains in no time!

        Featured photo credit: Unsplash via unsplash.com

        Reference

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