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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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        Published on March 8, 2019

        How Adding Flow Yoga to Your Workout Routine Boosts Your Gains

        How Adding Flow Yoga to Your Workout Routine Boosts Your Gains

        When we fall into a workout routine, our moves become automatic, and the body quickly adapts. This is called muscle memory.[1] While teaching your body how to properly execute squats, push-ups, or crunches is a benefit, overly relying on these moves to consistently grow gains won’t yield the kind of results you want. That’s because the muscles work in the same way every time.

        Simply put, they’re not being “surprised,” so they get lazy.

        Supplementing your routine with flow yoga is one way of surprising your muscles, especially if you are new to the yoga practice and have never tried the postures. It’s like taking a new road home when you drive, deviating from your usual route. Science has found that by doing so, you’re creating new neuropathways in your brain.[2] The same is done in your muscles when you try a new routine.

        How is this done? Let’s dive right into it.

        How Flow Yoga Boost Your Gains in Your Workout Routine

        Think about your current workouts:

        If you lift weights, you rely on external tools to engage your various muscle groups. Over time, your shoulders, legs, or biceps will come to expect the weighted plates or dumbbells, in the repetitive sequences that you remember.

        In flow yoga, we use the body as the weight. Add gravity and hundreds of different postures and combinations, and you have a workout that uses the same muscle groups, but in many different ways.

        A pose such as plank is a full-body workout, with every muscle engaged to keep the body in one long line. While it’s a stationary pose, it requires muscle control and activation, with no room for passivity.

          A Flow sequence, on the other hand, requires your muscle to switch from one pose to another swiftly, providing you with a more balanced and wholesome use of your major muscle groups.

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          Not only do these poses and routines re-energize the body in a refreshing way, they also allow you to learn something new, which is powerful for the mind.

          Bottom line? Complementing your exercise regimen with flow yoga is like hitting the shuffle button on your workouts, using your muscles in ways that “surprise” them, which in turn boost their growth and performance.

          Energizing Flow Yoga with Added Cardio

          Flow yoga is also known as “Vinyasa.”[3] In Sanskrit – the sacred language of the practice and its Indian roots – Vinyasa is roughly translated to “one breath, one movement.”

          This guideline, first and foremost, enhances your breathing, and teaches you how to go from our typical shallow, chest-only breathing, to a more deeper, belly-chest breath that uses the entire lung system.

          Not only is this beneficial for a myriad of healthcare reasons (combat allergies, eliminate toxins, reduce stress, ease anxiety), it also greatly impacts our muscles,[4] and therefore our workout.

          Flooding your muscles with rich oxygen will only keep them healthy, while the cardio benefit will get you warmed up to take on the more challenging postures in a flow yoga class. This prevents injuries and cramping.

          The best example of energizing cardio in flow yoga is the Sun Salutation sequence. Each pose is completed on an inhale or an exhale, until the sequence is finished. One full sequence may be repeated several times, encouraging you to take fuller and deeper breaths. The cycles warm up and loosen the body and prepare the muscles for stationary poses that are held longer.

          Here’s how to do a Sun Salutation Flow:

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          Due to the Sun Salutations, the muscles are not thrown into a challenging workout, but rather primed and prepared with energizing breath.

          Why is this important, you ask? Because happy muscles are warmed-up muscles.

          The Best Thing About Flow Yoga

          The best thing about practicing flow yoga? You’re building strength and flexibility.

          Strength and flexibility are like the Mecca of a wholesome workout routine. Before we get into why this is important, let’s break these two down individually to see how they stand up on their own:

          Meet Strong Stan

          Strong Stan is at the gym, doing bicep curls with massive dumbbells. His muscles have peaked in size, and he proudly displays them.

          While he loves to lift weights, Strong Stan often skips stretching or warm-ups. He just doesn’t see how that could help him continue his muscle gains, so he jumps right into a heavy workout.

          While it’s not evident to a passerby, Stan’s muscles are hurting. Without sufficient flexibility or deliberate stretching, Stan’s muscles are shortening and getting tighter. This eventually leads to joint injuries,[5] because un-stretched muscles have limited range of motion.

          Big muscles are a sure indicator of strength, but here’s the kicker – choosing not to prioritize flexibility will keep them inherently at risk.

          Meet Flexible Fiona

          Flexible Fiona is in a flow yoga class, easing herself into a backbend.[6] She effortlessly gets into the pose, and “hangs” out there for a few breaths while the teacher cues the class.

          Even though the teacher instructs the students to engage their glutes and be mindful that this is an active pose, Flexible Fiona opts otherwise, and relaxes into the posture by sacrificing the strength she ought to be building.

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          To many in the class, Fiona’s execution of the backbend would be a success – maybe even something to envy. However, what Fiona doesn’t realize is that her excessive flexibility is actually a detriment to her joints.[7]

          Flexibility has been defined as the “absolute range of motion” by Tony Gummerson, Martial Arts instructor. For people who are naturally flexible, that line of absolute range is often blurry and, in practice, overlooked.

          It’s very easy for Fiona to go above and beyond her range of motion, since her flexibility parameters are much wider than what Strong Stan may experience in a similar pose.

          Because she doesn’t feel the stretch in the same degree of motion as other students in class, Fiona has to push the envelope of her flexibility. This puts too much pressure on the joints that are already overworked, and it overstretches the muscles that are now prone to tearing.

          Your goal is to create muscle and joint balance and wholeness.

          What Strong Stan and Flexible Fiona have in common is that they’re both missing vital pieces of muscle awareness.

          In Stan’s case, heavy and tight muscles crave flexibility. Without it, not only would Stan hit a plateau in his gains because of a sure injury, but he would miss out on having the lean and toned muscles that we all want to have.

          In Fiona’s case, her overstretched muscles are not getting a workout at all. Rather, her excessive flexibility is resting on her joints, which leads to definite injury.

          So what can you do? It’s quite simple.

          You have to give your muscles the opposite of what they’re used to.

          If you’re a Stan and hate stretching, focusing on your flexibility is key. You will lengthen your tight muscles, and you’ll create new muscle memory by practicing routines that are new to you and your muscle groups.

          If you’re a Fiona and hate strengthening, focusing on this priority is vital. Your muscles are used to being passive as you stretch, so shaking up the usual and putting them to work will not only keep you injury-free, but that much closer to the muscle gains you’ve been looking for.

          Fortunately, flow yoga is the whole package, and can be the one-stop-shop for both Stan and Fiona.

            Final Thoughts

            If you’re serious about using flow yoga to supplement your workout routine to boost gains, sign up for a class at your local gym or yoga studio. There are a number of styles of yoga to try, but as we’ve discussed in this article, the Vinyasa style is your best bet to complement a moderate exercise regimen.

            Many studios offer beginner-style Vinyasa classes, where the instructor will explain the basics, and break down the sequences in a pace that is suitable for entry-level students. From here, the student can build upon their practice, and opt for more challenging, fast-paced classes, such as Power Flow or Ashtanga.

            Working out is a lesson in teaching your muscles. The gains that we grow are the result of that experience, and it all comes down to conditioning our body in a way that is healthy, efficient, and balanced.

            With a practice like flow yoga, we can offer supplemental training to our current regimen that will work our muscles in ways that are new, refreshing, and “surprising.” This method will keep our muscles toned and lean, as long as we prioritize the balance between strength and flexibility to ensure that we’re meeting both of these needs. Our muscle gains and body health depend on it.

            More Resources About Yoga and Fitness

            Featured photo credit: Edit Sztazics via unsplash.com

            Reference

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