Running Mechanics

Running or jogging is an activity that is very helpful to fitness trainers in helping clients reach their goals.  Whether it is a means of cardio to lose weight or improve speed for an athlete in his or her sport.  Also, much like any other activity, it can be very simple or very technical and complex.  The purpose here is to show two main concepts.  The first is being able to teach proper form and general guidelines related to running as a fitness instructor would to their clientele.  The other reason is to use the knowledge of running and relate it back to the weight room for your strength workouts.  This will allow you do prescribe exercises that can help problems a client may have or need to work on.

Jogging Mechanics

Jogging is meant for everyone, but there are a few exceptions to every rule.  Depending on the individual, the level of intensity or starting point may vary.  However, the mechanics are the same for everyone.  Jogging is not nearly as technical as people think.  Many of the things described here are just proper form issues that will in turn prevent injury.

·      Standing tall-big open chest, slightly leaning forward, 85 degree angle

·      Arm swing-move from the shoulder, elbows roughly stay at 90 degree angle the entire swing, fingers relaxed, hip to cheek no more

·      Foot striking-heel to toe, center of the heel

·      Leg swing-speed changes leg swing and length, leg swings forward and back in a straight line, not out to side at any point, legs make a small circle

Sprinting Mechanics

            Sprinting is much more involved than jogging is, but the better the form for both jogging and sprinting the better a person will be.  Basically, even though there is more going on when sprinting, performing the proper technique is crucial both types of running.  Also another factor that distinguishes sprinting from jogging is force production.  Sprinting is all about generating the maximum amount of force when in contact with the ground and spending the least amount of time in contact with the ground as possible.  Still another concept to consider is that there are different phases when sprinting, and each phases form changes slightly.

Acceleration Phase-start to 10 yards

·      Body position-45 degree angle

·      Arm swing-same as jogging, but recommended to always go hip to cheek

·      Leg swing-straight forward and back in a straight line, knee drive forward hip height, leg extension back slightly behind hips when contacts ground

Max Velocity Phase-10 yards and beyond

·      Body position-up tall like jogging form

·      Arm swing-same as before

·      Leg swing-changes from forward and back to circles, circles much more precise than when jogging, butt kicker, knee punch, leg extension, pull

Common Improper Running Form Mistakes

·      Upper body hunched over

·      Crossing center line of body with arms

·      Too much arm swing

·      Long back kick

·      Shuffling feet

·      Hip and leg swing

·      Over striding

Managing Economic Stress through Exercise

Due to the increased stress concerning recent economic turmoil, many individuals are turning to exercise as a way to relieve tension.  During this time, a regular exercise program is more vital than ever in helping a number of things that improve life productivity. These include increased energy, better sleep patterns, and reduced stress. All of these allow you to be more productive in your work and play. Physical activity also reduces the risk of depression, increases your self-confidence and in general helps improve your mental state.

NASA found that participants who engaged in a regular exercise program had improved stamina, work performance, enhanced concentration and decision-making powers. When compared to the average office worker whose efficiency decreases 50% for the final 2 hours of a working day, the employees who exercised regularly worked at full efficiency all day. This amounted to a 12.5% increase in overall productivity for the company.

A personal fitness regimen keeps you alert and relieves stress. You will feel good and sleep better too.  Any edge that you can give yourself with the current unstable economy is very much to your advantage. 

This is a time to stop making excuses about not having enough time.  You must decide to make exercise a priority in your life and make the time for it as the known benefits will definitely flow into other areas of your life.  Working with a personal trainer may be the boost that you need to make it happen!

The top 6 questions about fitness

With so much health and fitness information coming from so many different sources, it's no wonder people are confused.  What does it take to get fit? Will crunches get rid of my spare tire? What's the best way to lose weight? These are the types of questions ACE-certified Fitness Professionals hear on a daily basis.

Here are their top six responses.

1. Women who lift weights will get bulky muscles.

2. Spot reducing is possible.

3. No pain, no gain.

4. Exercise requires a hefty time commitment.

5. If you exercise, you can eat whatever you want.

6. There's a magic bullet (quick fix) out there somewhere.

Here are my thoughts:

1. Research shows that a vast majority (something like 98% of women) don't have the appropriate amount of hormones to gain a significant amount of bulk.

2. Spot reducing is NOT possible.  You can do all of the crunches in the world and may not see a reduction in the abdominal area.  Your body chooses the order in which it loses weight and it is quite often the reverse order in which you gained it.  You simply need to create a caloric deficit with a combination of strength training and cardiovascular training.

3. You don't have to have DOMS (Delayed Onset Muscle Soreness) after every session.  Depending upon the training cycle you are in, the soreness will vary, but you are still getting benefit from those non-sore days.

4. Think about how many hours are in a week- 168.  Do you think that out of 168 you could spare a measly 7?  That is probably all you need.  One hour per day of the week.  Don't make the excuse of no time.  Make your exercise program a priority and it will find the time.

5. You cannot eat whatever you want just because you exercise.  Once again, the nutrition side of your program is just as important and a balance must be established.

6. Don't kid yourself on this one.  Everyone wants the easy way out.  Of course everything that tastes good is bad for you and exercise is hard work, but in today's society it is a necessity.  We're not farmers anymore!