Advertising
Advertising

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

Advertising

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.

Advertising

depositphotos_73127957_original-1

    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.

    Advertising

    depositphotos_54506217_original-1

      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.)

      Advertising

      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.

      depositphotos_80949982_original

        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.

        More by this author

        Why Your Home Studio Needs Acoustic Treatment Want to Start Running? See if You’re Ready to hit the Pavement 5 Environmentally Friendly Flooring Options 11 Hidden Benefits of Using Oil Diffusers Which Is More Important to Build Strength, High Weight or High Reps?

        Trending in Exercise

        1 5 Breathing Exercises for Anxiety (Simple and Calm Anxiety Quickly) 2 3 Home Exercises To Fix Your Rounded Shoulders In One Month 3 Workout Every Day: Thursday Music Playlist 4 Cut down on drinking! Time for a post-holiday detox 5 How To Get A Six-Pack In One Month

        Read Next

        Advertising
        Advertising

        Last Updated on November 11, 2018

        How to Gain Muscle Fast (The Healthy And Natural Way)

        How to Gain Muscle Fast (The Healthy And Natural Way)

        There’s a common misconception that building muscle occurs entirely in the gym from exercise and lifting weights. In this article, we are going to debunk this notion that weight lifting and gym exercise yields 100%, or even 90% for that matter, of muscle building results.

        So how to gain muscle fast in a healthy way?

        Yes working-out is a critical aspect of developing muscle, however it should not be the focal point. Building muscle occurs primarily outside of the gym by way of diet/eating habits, and sleep regimen.

        How Is Muscle Developed?

        Muscle is developed from damaging the tissue during exercise, and facilitating the most optimal circumstances for repair and growth of those same tissues. This means you will not only need to exercise, but you should focus on carbohydrates around your exercises, and adequate rest and recovery between workouts.

        If your focus is building muscle and not losing weight, focusing on a high-carb diet with carb loading around the workout days will yield great results. Yes, you absolutely can lose fat and build muscle following a low-carb diet, but you’ll make faster progress if you follow a high-carb diet instead. Now don’t take that as a green-light to stuff your face with pasta, bread, and all sorts of other carb-heavy foods.

        Let’s examine Glycogen – a multibranched polysaccharide of glucose that serves as a form of energy storage in humans. Muscle glycogen is a form of carbohydrate that’s stored in your muscles and liver. Glycogen is the primary source of fuel during exercise, and low glycogen levels decreases your ability to gain strength and muscle. The best way to maintain high levels of muscle glycogen is to eat a high-carb diet, with around 1 to 3 grams of carbs per pound of body weight.

        Advertising

        The time of ingestion of a carbohydrate supplement on muscle glycogen storage post exercise was examined in a study with twelve male cyclists that exercised continuously for 70 min on a cycle ergometer at 68% VO2max, interrupted by six 2-min intervals at 88% VO2max, on two separate occasions. The results suggest that delaying the ingestion of a carbohydrate supplement post-exercise will result in a reduced rate of muscle glycogen storage.

        How to Gain Muscle Fast?

        If you want to gain muscle as quickly, safely and efficiently as possible, then you want high muscle glycogen levels. Here’s a few effective approaches to building muscle:

        Muscle Growth and Glycogen Levels

        The primary driver of gaining muscle and its growth is progressive tension overload, which involves exposing your muscles to increasingly greater levels of tension over time. The most effective way to achieve this is to get as strong as possible on heavy compound lifts (squat, bench press, deadlift, over head press, bent over barbell rows..etc).

        When you keep glycogen levels high, you’re going to gain strength faster, which means gaining muscle faster, too. Having higher levels of muscle glycogen will more than likely help you build muscle faster.

        Maintaining high muscle glycogen levels also improves post-workout genetic signaling relating to muscle growth and repair.

        Muscle Recovery and Glycogen Levels

        Not only do higher muscle glycogen levels yield quicker strength gains, it will also improve recovery between workouts.

        Advertising

        On the contrary, low muscle glycogen levels are associated with overtraining, and even increasingly popular low-carb diets, which deplete muscle glycogen. Low glycogen levels also increase cortisol and reduce testosterone levels in athletes, which is a key component needed for building muscle.

        Those on a low-carb diets also have reduced insulin levels. Insulin, in addition to helping store nutrients, also has powerful anti-catabolic properties. Basically insulin decreases the rate at which muscle proteins are broken down, which in turn creates a more anabolic environment conducive to muscle growth and development.

        Intermittent Fasting (“IF”) and Testosterone

        Fasting is not just a beneficial way to manage your weight, caloric intake, and start shredding as I have indicated in previous articles. Some research shows that fasting can be a source of strength enhancement and increases in testosterone stimulation.

        As humans age metabolism slows and testosterone production decreases, this simply means that the body will no longer be able to work as efficiently as it did in earlier years. This is one of the primary reasons why you should take more care to your diet.

        Research has shown that intermittent fasting can enhance the ability to secrete growth hormone in the body.[1] This is one of the primary reasons why IF is one of the preferred dietary habits of bodybuilders and strength athletes such as myself, whom will utilize an approach that emphasizes fasting phases (2 of 7 days of the week for example).

        Research has also shown that IF can increase the bodies ability to signal luteinizing hormone.[2] In non-obese men, an intermittent fasting testosterone study showed that IF increased LH (luteinizing hormone – a testosterone precursor hormone) up to 67% and overall testosterone 180%.

        Advertising

        Luteinizing hormone is one that works in both men and women to enhance our ability to be sexually active and productive. In women, luteinizing hormone can trigger ovulation, and in men, works to stimulate testosterone.

        Intermittent fasting also increases levels of a hormone called adiponectin. This increase in adiponectin during the fast helps improve insulin sensitivity. Adiponectin is so effective, in fact, that it’s been shown to reverse insulin resistance in mice.

        Gaining Muscle and Macro Nutrients – Protein!

        Something that absolutely cannot go overlooked is the protein consumption. Personally, I believe protein should be primarily consumed in food, however if looking to gain muscle, it can often be quite difficult to hit daily macro nutrient requirements.

        If one is to build muscle consistently a general rule of thumb is to aim for 1-1.5grams of protein per pound of body weight on a daily basis. So as a 200lb man I would be needing to consume 200grams – 250grams of protein per day. I would aim for the higher consumption on days when very active and training.

        As I’m sure you’re aware, it can often be quite difficult to consume that much protein, especially in food! It’s in these cases where supplementing protein isn’t a bad idea and I have discussed in great detail the different types of protein in previous articles.

        Generally speaking, I lean towards Whey Protein Isolate, or non-dairy options such as Hemp Protein, or Pea Protein. As of late I have been waking up every morning and consuming one scoop of Hydrolyzed Collagen Protein Bovines from grass-fed beef. Collagen peptides are highly bioavailable and act as building blocks; renewing bodily tissues such as skin, bones and joints.[3]

        Advertising

        Collagen peptides may act as a messenger to the cells and trigger the synthesis and reorganization of new collagen fibers, thereby supporting tissue structure. Consuming protein such as Collagen in the morning is beneficial as the stomachs acids are needed to optimally break-down and absorb protein.

        Though this has been a topic of great debate, I also firmly believe adequate carbohydrates are required to build muscle, especially if you are exercising/training often. With all the low-carb movements floating around the internet, there’s lots of misinformation. Muscle-building requires energy which is typically through an increased intake of carbohydrates.

        Yes to gain mass, you have to ensure you’re consuming enough protein to rebuild muscle tissue damaged from training; but also consider carbohydrates because gaining size requires filling your muscles with glycogen as we discussed earlier in this article.

        Conclusion

        If you’re serious about gaining muscle fast the healthy way, it requires commitment and consistency. You will need to exercise and I highly suggest you download MyFitnessPal to track progress, set goals, and maintain diet.

        It’s also motivational because you can find like-minded people in the fitness community, or encourage your friends to download the app as well and follow each other. I personally did this when I was losing weight and gaining muscle, and it was a blast to see my own progress and that of people I care about.

        As always I’m not just here to write about the steps you need to take, I’m also here to help! You can message me anytime or email me with any questions you may have. I’m more than happy to assist with your muscle building and weight loss goals!

        Featured photo credit: Arthur Edelman via how to gain muscle fast

        Reference

        Read Next