09

Oct

Running with Flat Feet: What You Can Do to Make it Doable

A Low Arch Can Cause a Lot of Problems When Running

Though running is a great workout and a good challenge for those who wish to test their speed or endurance, not everyone is a natural at it. Unfortunately, some people are born with a natural disadvantage to running, specifically flat-footed people. Having flat feet is detrimental to running because, unlike naturally formed feet, there is no arch to absorb any impact your feet receive from hitting the floor. Not only that, but because your feet can’t absorb the force induced during running, stress fractures may occur.

That doesn’t mean that a flat-footed person can’t run at all. I’ve heard tons of stories about runners with flat feet who have gone as far as running marathons with little to no problem. All that matters is that you work out your legs and feet more to compensate for the lack of the arch. It also helps to have special running shoes to assist in your running as well. There are several little routines you can do to strengthen your flat feet. Walking in sand helps as it forces your feet to adapt to the sands shiftiness as you step on it. Make sure to take it easy; you don’t want your feet killing you. Another tip is to try standing on your toes in reps for a few minutes. It helps build that endurance for the lack of an arch.

Running isn’t impossible with flat-footed people, but depending on the severity, certain things have to be considered. For example, if you truly wish to run while having extremely straight feet, it is suggested to run strictly on flat surfaces- no hills or multi-terrain areas. The most essential thing to have is custom running shoes that have an artificial arch on it. That will significantly compensate your feet’s lack of an arch. With enough training and investment for your custom running shoes, you’ll be running marathons in no time…given you train hard for it.

227 days ago Short URL Comments

Gear Geek/Training

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29

Aug

Training Vitamins and Supplements

You Don’t Want to End Up Like This Poor Runner During a Marathon

If you have considered or are considering running a marathon, you should know how crazy it is to train for it. Not just that, but if you’ve done your research, you should also know what kind of problems you can develop during training and during the event. However, there are a ton of things you can do to keep your body healthy during the training and to keep you safe and optimal during the event. The most important concern for marathon events is joint support and care. Your knees are going to get very worn out during this time, so it is best that you have enough nutrients and supplements to support your joints all around.

When looking for supplements for your joints, make sure to look for things that contain Glucosamine, Chondroitin and MSM. These help repair cartilage in the joints and keeps that cartilage elastic and durable. The MSM in particular helps promote healing and tissue growth for your joints. Another major component to keep your body at its best is making sure you’re getting enough protein. Protein is important because it helps repair your muscles. Everyone who is physically active will need the protein to help repair muscles and reduce the soreness. It also helps build more muscle, which consequently improves stamina and speed. To help keep your joints from rubbing together so badly, fatty acid supplements will also help you greatly. When fatty acids are introduced to the body, it helps lubricate the joints so that there is a smoother motion between the joints with minimal inflammation or friction. That would effectively reduce any pain or swelling that may occur during the run or the training.

Glutamine being a part of you multivitamin intake will help keep your muscles strong and promote a strong immune system, which all contribute in shortening your recovery time significantly. There are many different multivitamins out there can help promote better performance for runners. Keep a lookout at your local GNC or other nutritional store for any of the supplements mentioned here and for multivitamins that is designed to promote improved performance for athletes, as it will help you maintain a strong body for your marathon.

267 days ago Short URL Comments

Training

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25

Aug

REVIEW: Zumba @ Studio Fixx in Irvine

So, I’ve been on the never ending search for a great cross-training workout. As far as fad workouts are concerned (not to say that pilates or reformer or barre classes aren’t effective, but you know a lot of these tend to be the “IT” excercise of the moment…) someone recently recommended that I try this Zumba class in Irvine right by where I work. “Psh, Zumba!” I thought, “I’m a runner, and hardcore… doubt it’ll be that great of a workout for me…”

For those of you who haven’t heard about Zumba, it’s an aerobic dance class that mixes body toning movements along with heavy dance influences of the Latin flavor: salsa, merengue and hip-hop moves.

At first I went all out for the first 30 minutes. Then I was sweating buckets, then I was slightly short of breath… then sh*t got real: I was on the verge of puking. Not puking in a bad way, like it was something I ate, but I feel nauseated from how hard I was pushing my body… am I the only one that gets excited over stuff like this? In case you’re wondering, yes, I did actually finish the full hour and even got a smidge of props from instructor Janel for keeping up (she really just has too sweet of a disposition haha).

In a nutshell: it’s an hour long 900 calorie minimum burn class and the instructor makes it not only tough for people who are really looking to get a great workout, her enthusiasm and playlist make the pain fun and more than worth it… not to mention the soreness in my thighs the next day. I’ve tried a lot of classes before: spin, step, pilates, yoga, etc. as cross training cardio for my running… and the Zumba class here is hands-down the answer to what to do to change up my training work-outs!

The first class is free, and they also have a special where you can pay $100 bucks pre-paid for ten class (SUPER steal).

If you’re based in OC, I *highly* recommend checking out this place. I plan on attending twice a week, so be sure to say, “Hi!” if you end up going!

Studio Fixx
16782 Hale Ave
Irvine, California 92606
1 (949) 475-5429
http://www.primaljusticetraining.com

 

Zumba Classes are M-F @ 5:30P & 6:45P
Saturday Classes are @ 9:45A

272 days ago Short URL Comments

Running in O.C./Training

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24

Aug

The African Mango: Diet Miracles Come True?

The Newest Weightloss Fad?

There are a ton of fruit extracts that claim to help in significant weight loss, the most popular claims being the green tea extracts. Unfortunately to the prospective dieter, most of these don’t work. However, a new exotic fruit surfaced and many have begun to claim its health and weight loss benefits. This fruit, known as the African mango, was featured on a Doctor Oz segment on proper dieting. Though the guy didn’t endorse the product, he did mention several important benefits to consuming this fruit, particularly the decrease in LDL cholesterol (bad cholesterol), detoxification, and metabolism stimulation.

This alone already makes the African mango seem like a miracle fruit and it seems too good to be true. However, a small study was done to test the effects of this fruit and the studies have shown that the obese subjects who consumed the fruit lost an average of 8 pounds in a month and their LDL levels dropped significantly. We must take in consideration that this was a small case study and there are always alternative dieting plans that can yield the same effects. Having a veggie heavy diet helps with cholesterol control and weight loss as well. We also have to consider that, even though this fruit has a ton of potential, it doesn’t excuse us from exercising daily and eating healthy.

Also, many companies have begun manufacturing “African Mango Extract” pills, many of which do not have much of the fruit extract at all. The little that do have the extract, which are also backed by the Better Business Bureau, cost about 37$ per bottle. So, if you have the cash and want to try this for yourself, make sure that you still follow a routine diet and exercise. Just keep in mind that there are cheaper alternatives that can yield the same results.

272 days ago Short URL Comments

Reviews

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24

Aug

Importance of Running and the Others

Even Homer Tries it Out

I have a friend whose mother tried dieting for a month. At first I heard her praise her own efforts because she would lose about 1-2 pounds a week, but after the month had ended, she started to worry why she wasn’t losing weight. I asked if she was doing daily jogs/speed walks, but she claimed that she doesn’t need to do that to lose weight. Her reliance on fake diet pills and not eating breads and fats were what allowed those few pounds to be lost. But, my friend’s mom doesn’t really realize the importance of doing your daily dose of Cardio. If you haven’t already known, if you do any form of cardiovascular exercise for at least 25-30 minutes a day, your body goes into a state of fat burning that will affect our body for the next 24 hours. By doing this routinely, you’ll always be in a state of fat burning. However, that isn’t to say that dieting isn’t important either. You need to eat to be able to balance your metabolism. If you just do cardio and eat nothing, you’ll feel weaker and all the fat burning will just burn your muscle, making you feebler. Also, depending on your weight, rapid weight loss may be more apparent. Typically, if you have more fat content, you’ll expect to lose more weight for a period of time. However, if you continue to do your cardio workout, you’ll continue that steady fat burning until you hit your target goal.

273 days ago Short URL Comments

Training

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