Trail running is a great way to spice up your running routine by getting a little closer to nature! However, trails are hardly ever forgiving. Often, they are teeming with treacherous inclines and declines, switchbacks, hairpin turns, fallen trees and branches, and errant rocks looking to sideline you. A review of 22 various studies regarding trail runners revealed that the most vulnerable anatomical sites to injury on the trail are the plantar foot, ankle, Achilles tendon, knee and lower back.1
Let’s chat about running safety. When you go out for a run, safety might not be the first thing on your mind. Unfortunately, running at night or in the dark can lead to more dangerous or vulnerable situations. Whether it’s your work schedule, the hot temperatures, or just your preference to run outdoors in the dark, these tips will ensure you enjoy your run and can do so safely.
We’ve heard it time and time again, “you need to exercise,” but we may not know where to start. We know that exercise is supposed to be good for us, but what can we do and how can we start? The simple solution to exercise is to just…walk. It’s that simple! Walking offers significant benefits to your overall health if you stay consistent with it and it’s an activity most everyone can do! Read on as we discuss six specific benefits of walking backed by research!
“When things look worst, we run the most.” This is a quote from Christopher McDougall in the famous book Born to Run and how, in times of great stress, we run. McDougall mentions three times in this country’s history that there have been substantial running booms: the Great Depression, Vietnam, and September 11th1. “Maybe it was a coincidence. Or maybe there’s a trigger in the human psyche, a coded response that activates our first and greatest survival skill when we sense the raptors approaching.” – Born to Run.
It is reasonable to think that we are currently in the midst of this country’s fourth running boom due to the uncertainty surrounding the Coronavirus. So, now is the perfect opportunity to speak on one of the more common symptoms with running: the dreaded side stitch.
Several past articles in our current quarantine series have focused a lot on how to stay fit and active at home. All of these articles have had a plethora of great exercises and sample routines to follow and they’re a wonderful place for you to get started. Whether you are continuing your work out at home or are able to get back to the gym, here are a couple of techniques that you can use to enhance your training and spark new muscle growth and strength gains. These techniques have been used quite readily in powerlifting and bodybuilding circles for some time and they have helped many increase their strength and muscle size, no matter their level of fitness.
Normally, athletes would be in the midst of their summer sports leagues in preparation for the upcoming school sports season. Due to COVID-19, our athletes are now participating in online and virtual practices with their teams, with some states just starting modified live training. One aspect that should not be overlooked as high school sports associations plan for fall sports seasons, is how our athletes are continuing to stay strong despite closed gyms and school weights rooms. While working out at home is an option, you may find you’re limited due to lack of equipment and your environment.
To help, here are a few exercises athletes can do to strengthen their legs and help prevent knee injuries. This quick 3-part workout can be done at home using only a chair and adding some tempos and holds.
Walking down a hallway, up and down stairs, or going for a bike ride are just a few things that require balance.
Balance is comprised of three primary systems: visual, proprioceptive and vestibular systems that collectively work together in order to optimize the ability to balance.1 If one or more of these systems are impaired, the ability to balance becomes increasingly difficulty and can lead to falling.
Our nation is currently in the middle of a pandemic that has caused various forms of lock down, shutdowns, shelter-in-place and much more. Due to these restrictions, many businesses have been closed, some are re-opening to some degree, or a few have gone out of business completely. This degree of uncertainty has extended to gyms, fitness centers, Crossfit boxes and various other workout facilities and has placed worry on the shoulders of those who want to continue with their fitness journey. But what do you do when working out at home gets too monotonous for your liking? Going outside is a great choice! Barring hazardous weather events, the great outdoors are never closed and they can be a great way to get access to a workout. The following will be workout recommendations that will be based on various levels of equipment available to the general public. I will highlight two great resources specifically.