Cross Training For Runners

Treadmills have been around seemingly forever and are one of the most used cardio machines in every gym in the world. Many people prefer them either for a daily run or as a way to warm up before starting a weightlifting session. With that said, over the years, the technology used for treadmills has greatly improved, and now we can safely say that there are several different kinds, depending on what you need them for. 

There are walking treadmills created for people with sedentary lifestyles so that they can get some daily exercise in; there are also foldable treadmills for running, which can be useful for busy professionals who want to be able to get a running session in the comfort of their homes and additionally, there are new and more modern treadmills for athletes – some with an air bubble around them, so that they can decrease the stress on the joints and muscles, some curved that provide new kinds of challenges and finally there are those, submerged in water – another tool for better active recovery. 

Out of all of these options, the one that should pique your interest as an athlete is the curved treadmill. If you’re tired of running on the good old flat one that is available in every gym, you may want to consider switching to the curved one, as it provides a different set of challenges and forces your body to adapt to a new kind of physical activity.

In this article, we’re going to talk more about curved treadmills, the challenges they present, and how they compare to standard flat treadmills. So, if that sounds like something that’s up your alley, please continue reading. 

What is a Curved Treadmill? 

Similar to the standard treadmill, the curved one is also designed for indoor running, and its primary goal is to provide the user with an experience similar to what you would get on an outdoor curved path. Essentially, the idea behind it is to imitate running on a track but indoors.

Most curved treadmills are manual, which means they require the muscles of your legs to power the running belt, as there are no electricity or start buttons involved. Instead, when you step on the treadmill, you have to start pushing with the soles of your feet, making sure your foot strike lands forward in order to give the treadmill an incentive to start moving.

What Are the Main Differences Between the Flat and the Curved Treadmill? 

We’re all pretty familiar with what the flat treadmill is, as that’s the cardio machine you will typically find in any commercial gym. Essentially, it’s a walking path with no curve, inclination, or tilt involved in any way. It imitates walking on a completely flat surface, where you face no ups or downs on your way, and so you’re able to maintain a similar pace for a prolonged period of time. 

Flat treadmills are generally recommended for people who want to get some extra movement but work a sedentary job or for people that have suffered serious injuries and have muscle or joint limitations and can’t do intense workouts. 

Furthermore, in the last few years, flat treadmills have become popular as walking pads for under the desk, as they require no extra movement and don’t hinder your work process. For many people who are now working from home, this has become their main source of activity throughout the day. 

Another major difference between curved and flat treadmills is the source of power. Most, if not all, flat treadmills are powered either electrically or by a battery, so you have a head start on the movement. On the other hand, most curved treadmills are manual, which means that they solely rely on the power of your muscles to get started and to keep moving. 

Some of the Benefits of Curved Treadmills 

As you’ve probably guessed, there are some pretty incredible benefits to using a curbed treadmill over a flatter one. In recent years, the rising popularity of the manual, curved treadmill has led to some interesting concerns being voiced regarding the equipment’s features, the running technique it requires, and the contrasts between jogging on the road and on this type of treadmill. Let’s take a look at the discourse in the next paragraphs. 

No Electricity Required 

Unlike flat treadmills that require the use of electricity or a powered battery, most curved ones are manual and don’t require anything other than your muscles to get going. This makes them more environmentally friendly, and it can also lower your monthly expenses, especially if you plan on using the machine often. 

Burns More Calories 

According to manufacturers of curved treadmills, your calorie burn increases by around 30% when you use them compared to the standard ones. This feature makes them particularly useful for sprinting sessions and for HIIT exercise as a whole. 

Increased Engagement of Lower Body Muscles 

As we mentioned, unlike the flat treadmill that’s electrically powered, this one relies entirely on your own strength to start moving and to keep going. That’s why it uses more muscles when you’re running on it, and it specifically targets the hamstrings and the glutes. 

Easy to Use 

Curved treadmills are extremely easy to use – you just hop on them and start moving. There are no buttons that you have to press and no specific settings that you have to know about; they’re completely user-driven, so they follow your movement pattern. As soon as you step on one, lean forward and start jogging, running, or walking – it will follow your tempo and decrease/increase according to how you push. With that said, we recommend that you start by walking, and then once you hit your stride, you can begin with a light jog and finally move on to a full-on sprint.

Experts from Torokhtiy.com also add – ‘Although they initially have a steeper learning curve and are more physically demanding to work out on, they’re well worth diving into, especially for athletes with wide experience using treadmills.’ 

Which One is Better – The Curved or the Flat Treadmill? 

Both of these machines have their specific use cases, and which one suits you better depends on the results you want to achieve and the kind of training sessions that you want to be able to do. For people who are older, who work sedentary jobs, or have suffered previous serious injuries, flat treadmills offer a terrific way to get some exercise in without putting a ton of stress on the muscles and joints. They’re also a fantastic option for stay-at-home moms or people working from home, as they enable them to get some activity while doing other types of work. 

On the other hand, if you’re an active athlete or just someone who wants to perform better, curved treadmills challenge the muscles more; they’re also more similar to the real experience of running/sprinting and are a terrific way to get some sprinting/ high-intensity work done, while you’re indoors. 

In Conclusion

We hope that by the end of this article, you’ve learned all that you wanted about the differences between curved and flat treadmills. As you can see, which one you choose to use or buy for your home gym depends entirely on your personal needs and the goals you have related to health and fitness. However, if there’s one thing that’s certain, both of these machines are a fantastic way to stay active and to get your regular cardio session in. 

Let’s talk about push-ups! Now, I know when you think about boosting your running game, you might not immediately picture yourself doing push-ups.

I mean, running is all about the legs, right? But stay with me because by the time we’re done here, you might just be itching to add this fantastic exercise to your strength routine.

Get ready to discover the surprising benefits of push-ups for your running performance!

Why Strength Matters for Runners

Here’s why strength training, including push-ups, matters for runners:

• 1. Posture and Form: As you mentioned, a strong upper body helps maintain good posture and form during your runs. It prevents slouching and keeps you upright, which is crucial for efficient running.
• 2. Injury Prevention: Upper body strength, including the chest, shoulders, and upper back, can help prevent injuries. A strong upper body provides stability, reducing the risk of overuse injuries and improving overall body mechanics.
• 3. Arm Drive: Strong arms can contribute to a more powerful arm drive, which can assist in propelling you forward while running. This can enhance your overall running speed and efficiency.
• 4. Core Activation: Push-ups engage your core muscles, helping to improve core stability. A strong core is essential for maintaining balance and transferring power from your upper body to your lower body during running.
• 5. Breathing: A strong upper body, including the chest and back muscles, can improve your lung capacity and breathing efficiency. This is particularly beneficial during intense or long runs.
• 6. Muscle Balance: Running predominantly works the lower body muscles. Strength training, including push-ups, ensures a more balanced musculature throughout your body, reducing the risk of muscle imbalances and injuries.

Why You Should Be Doing A Variety of Push-ups (and Exercises)

Adding variations to your push-up routine is key for many reasons.

Let me explain why.

• Prevent Boredom: Doing the same exercise repeatedly can lead to workout monotony. Trying out different push-up variations keeps your routine interesting and challenging, making you more likely to stick with it in the long run.
• Target Different Muscle Groups: Various push-up variations emphasize different muscle groups. For example, wide-arm push-ups target the chest and shoulders more, while diamond push-ups focus on the triceps.
• Avoid Plateaus: When you continuously challenge your muscles with new movements, you prevent them from adapting to the same routine. Plateaus can hinder progress, but by introducing different push-up variations, you keep your muscles engaged and continually progressing.
• Enhance Overall Strength: Different push-up variations can help strengthen not only the primary muscle groups but also stabilizing muscles and core muscles. This comprehensive strength development contributes to better overall fitness and can have a positive impact on your running performance.
• Injury Prevention: Utilizing various push-up variations can reduce the risk of overuse injuries. By shifting the focus and load to different muscles, you avoid placing excessive stress on a single muscle group or joint.

1. The Standard Push-up

Starting Position:

Begin by positioning yourself on the ground in a prone (face-down) position.

Place your hands slightly wider than shoulder-width apart, with your palms flat on the floor. Your fingers should be pointing forward or slightly turned outward.

Extend your legs behind you, resting on the balls of your feet. Your body should form a straight line from head to heels.

Up and Down Motion:

Inhale as you slowly bend your elbows, lowering your chest toward the floor. Keep your body in a straight line and engage your core muscles.

Continue lowering your body until your chest is either touching or hovering just above the floor.

Elbow Position:

Maintain proper elbow alignment throughout the movement. Your elbows should not flare out to the sides or move behind your wrists.

Aim to keep your elbows positioned above your wrists, forming a 90-degree angle at the bottom of the push-up.

Avoid Slouching or Sagging:

Keep your hips in line with your torso to prevent sagging or raising your hips. Your body should remain straight like a plank.

Avoid any excessive arching or rounding of your lower back.

Head Position:

10. Keep your head in a neutral position, aligned with your spine. Avoid dropping your head or craning your neck forward.

Exhale and Push Away:

Exhale as you push through your palms and extend your arms, raising your body back up to the starting position.

Fully extend your arms without locking your elbows.

Repeat:

13. Perform the desired number of repetitions while maintaining proper form.

The modified version (for beginners)

If the standard push-up is too much for you, then you can always do the modified version, where you rest on your knees instead of your toes.

You can also perform this variation when you are really tired and can’t crank out a push-up with good form.

2. Walking Pushup

Proper Form:

Start by getting into a standard push-up position on the floor. Ensure your hands are placed slightly wider than shoulder-width apart, with your palms flat and fingers pointing forward.

Place your feet on a soft surface, preferably a towel or a sliding disc, to facilitate movement.

Keep your body in a straight line from head to heels, engaging your core muscles to maintain stability.

Execution:

Begin the exercise by walking with your hands while keeping your upper body steady and your back straight.

Take small steps with your hands, moving them forward, one at a time.

Continue walking with your hands across the room or the available space.

Once you’ve reached your desired distance or space limitations, start walking your hands back toward the starting position.

Maintain Proper Alignment:

Throughout the exercise, make sure to maintain proper alignment, keeping your hips in line with your torso.

Avoid letting your hips sag or pike upward. Your body should remain in a straight line.

Repetition:

10. Perform the walking push-up for the desired number of repetitions or distance. You can adjust the intensity by increasing the distance you walk with your hands.

3. Plyometric Pushups

Plyometric Pushups are a dynamic variation of the traditional push-ups that build explosive strength and coordination, making them ideal for improving speed and endurance. Here’s how to perform them with proper form:

Proper Form:

Start by assuming a standard push-up position on a well-padded carpet or exercise mat. Ensure your hands are positioned slightly wider than shoulder-width apart, with your palms flat and fingers pointing forward.

Maintain a straight line from your head to your heels, engaging your core muscles for stability.

Execution:

Begin the exercise by performing a regular push-up. Lower your chest toward the floor by bending your elbows, keeping them at a 90-degree angle or less.

4. Resistance Band Push-ups

Resistance Band Push-ups are a challenging variation that adds extra resistance to the standard push-up, making the exercise more demanding on your muscles.

This added resistance increases tension throughout the entire movement, even during the lowering phase, making it an effective strength-building exercise.

Here’s how to perform resistance band push-ups with proper form:

Proper Form:

Begin by grabbing a resistance band and placing it around your upper back, crossing it over your chest.

Hold the ends of the band in your hands and position them slightly wider than shoulder-width apart on the floor.

Assume a standard push-up position with your hands on the band and your body in a straight line from head to heels. Your palms should be flat on the floor, fingers pointing forward, and your feet hip-width apart.

Engage your core muscles to maintain a stable and aligned body position.

Execution:

Start performing the push-ups in a controlled and deliberate manner.

Lower your chest toward the floor by bending your elbows, keeping them at a 90-degree angle or less.

The resistance band will add tension throughout the exercise, making both the lifting and lowering phases more challenging.

Continue to lower yourself until your chest is close to or touching the floor.

Completion:

Push upward until your arms are fully extended, returning to the starting position.

Maintain proper form throughout the exercise, ensuring a straight line from head to heels.

Perform the desired number of repetitions, focusing on controlled movements and maintaining tension in the resistance band.

5. Diamond Push-ups

Diamond Push-ups are an effective variation of the standard push-up that primarily targets the triceps while also engaging the chest and shoulders. This variation involves placing your hands close together, forming a diamond shape with your thumbs and index fingers. Here’s how to perform diamond push-ups with proper form:

Proper Form:

Begin by getting into a standard push-up position with your hands placed close together, directly below the center of your chest.

Position your hands so that your thumbs and index fingers touch, forming a diamond or triangle shape with your hands.

Your fingers should point forward, and your palms should be flat on the floor.

Your body should be in a straight line from head to heels, with your feet hip-width apart. Engage your core muscles to maintain stability.

Execution:

Start performing the push-up by lowering your chest toward the diamond shape created by your hands.

Keep your elbows close to your body as you lower yourself down.

Lower your chest as close to the diamond shape as possible, ideally touching it or coming very close.

Completion:

Push upward by extending your arms until they are fully straight, returning to the starting position.

Maintain proper form throughout the exercise, ensuring a straight line from head to heels.

Continue to perform diamond push-ups for the desired number of repetitions.

6. Decline BOSU Ball Push-ups

Decline BOSU Ball Push-ups are an advanced variation of the standard push-up that adds an element of balance and stability training to the exercise.

This variation targets the chest, shoulders, and triceps while also engaging the core and stabilizer muscles. Here’s how to perform Decline BOSU Ball Push-ups with proper form:

Proper Form:

Set up a BOSU ball with the flat side down on the floor. Place a box or bench behind the BOSU ball.

Assume a standard push-up position by placing both hands on the flat, round side of the BOSU ball, slightly wider than shoulder-width apart.

Position your feet on the box or bench behind you, elevating your lower body. Your body should form a straight line from head to heels.

Engage your core muscles to maintain stability and balance.

Execution:

Begin the push-up by lowering your chest down toward the BOSU ball while maintaining a straight body position.

Lower your chest until it touches the BOSU ball or comes very close to it.

Completion:

Push upward by extending your arms, returning to the starting position with your arms fully straight.

Maintain proper form throughout the exercise, focusing on balance and stability.

Continue to perform Decline BOSU Ball Push-ups for the desired number of repetitions.

7. Dumbbell Push-ups with Row

Dumbbell Push-ups with Row are an effective compound exercise that combines a pushing motion with a pulling motion. This variation targets multiple muscle groups, including the chest, shoulders, triceps, and back muscles.

It’s a great exercise for building upper body strength and improving muscle balance.

Here’s how to perform Dumbbell Push-ups with Row with proper form:

Proper Form:

Place a pair of dumbbells on the floor, about shoulder-width apart.

Assume a standard push-up position with both hands gripping the dumbbells in a neutral grip (palms facing each other). Your body should be in a straight line from head to heels.

Position your feet shoulder-width apart to provide stability and balance.

Engage your core muscles to maintain a flat back and proper form.

Execution:

5. Begin the exercise by performing a push-up: Lower your chest toward the floor while keeping your elbows close to your body.

Lower your chest as close to the ground as possible without touching it.

Completion:

Push back up to the starting position by extending your arms fully.

After completing the push-up, transition into the rowing portion. While maintaining a flat back and engaged core, row the dumbbell in your right hand upward to the side of your chest.

Bend your elbow as you pull the dumbbell toward your body, keeping it close to your torso.

Pause for a second at the top of the row, squeezing your back muscles.

Slowly lower the dumbbell back down to the floor.

Repeat the push-up and row on the opposite side, this time using your left hand to row the dumbbell.

8. Outside Leg Kick Push-up

The Outside Leg Kick Push-up is a dynamic variation of the standard push-up that offers several benefits, including building strength and endurance in the shoulders and chest, improving flexibility in the lower body, and engaging the core muscles.

This exercise targets multiple muscle groups simultaneously.

Here’s how to perform the Outside Leg Kick Push-up with proper form:

Proper Form:

Begin by assuming a standard push-up position with your hands placed slightly wider than shoulder-width apart on the floor.

Ensure your body forms a straight line from head to heels. Engage your core muscles to maintain proper alignment throughout the exercise.

Execution:

Lower your chest toward the ground by bending your elbows. Continue the push-up until you are near the bottom of the movement.

Leg Kick:

At the bottom of the push-up, when your chest is close to the floor, initiate the leg kick. Extend your right leg out to the side as far as possible, aiming for approximately a 90-degree angle with your body.

Keep your right knee straight, and your toes pointed.

Hold the leg extended for a second to engage your hip flexors, hamstrings, and glutes.

Completion:

After pausing briefly with your right leg extended, retract your leg, bringing it back to the starting position.

Once your leg is back in the starting position, push back up to the top of the push-up position, extending your arms fully.

Switch sides and repeat the exercise, this time kicking your left leg out to the side at the bottom of the push-up.

9. Dive Bomber Push-ups

The Dive Bomber Push-up is an advanced variation of the standard push-up that engages multiple muscle groups and offers a great cardiovascular workout.

This exercise targets your chest, shoulders, back, triceps, and core while also enhancing flexibility and mobility in your hamstrings, back, and shoulders. Here’s how to perform the Dive Bomber Push-up with proper form:

Proper Form:

Begin in a position similar to the downward dog yoga pose. Place your hands on the ground slightly wider than shoulder-width apart.

Your feet should be spread wide, and your hips should be raised toward the ceiling. Your body should form an inverted “V” shape.

Execution:

To initiate the movement, bend your arms and lower your head toward the ground. At the same time, start to slide your head forward and between your hands.

Dive Forward:

4. Continue to glide your chest forward, bringing it between your hands. As you do this, arch your back and keep your hips low to the ground.

Your head should be facing forward and slightly upward as you move through this phase.

Aim to push your head upward until your arms are fully extended and your chest is pointing upward.

Hold this position for a moment, feeling the stretch in your back and shoulders.

Reversal:

To reverse the movement and return to the starting position, bend your arms and lower your chest back toward the ground.

Continue to slide your head backward and away from your hands.

Raise your hips toward the ceiling, returning to the inverted “V” position

10. The Three Medicine Balls Push-up

The Three Medicine Balls Push-up is an advanced push-up variation that challenges your strength, stability, balance, and core.

This exercise targets the shoulders, back, chest, and core muscles, making it an effective way to build upper body strength while improving stability and body awareness. Here’s how to perform the Three Medicine Balls Push-up with proper form:

Proper Form:

Begin by placing three medicine balls on the ground and positioning them around your body.

Place your palms on two of the medicine balls, keeping them slightly wider than shoulder-width apart.

Position your feet so that the balls support your back feet, creating a bridge-like position with your body.

Execution:

With your palms on the medicine balls and your feet supported by the third ball, engage your core and maintain a straight line from your head to your heels.

This is your starting position.

Push-up:

Lower your chest toward the ground while keeping your body in a straight line.

Aim to lower yourself until your chest is just above the floor.

Return:

8. Push through your palms to raise your body back up to the starting position.

Maintain balance and control throughout the movement.

Repeat:

10. Perform the desired number of push-ups while maintaining proper form.

11. Handstand Push-ups

Handstand Push-ups are an advanced bodyweight exercise that challenges your upper body strength, shoulder stability, and core.

This exercise is a staple in the CrossFit world and can greatly improve shoulder strength and mobility. Here’s how to perform Handstand Push-ups with proper form:

Proper Form:

Begin by facing a wall, standing about 8 to 12 inches away from it.

Place both of your hands on the ground at shoulder width, approximately shoulder distance apart.

Getting Into Position:

Bend at the waist and kick your legs up into a handstand position. Your body should be fully extended, with your arms straight, back flat, and core engaged.

Your feet should be resting against the wall for support while you’re in the handstand position.

Performing the Push-up:

Slowly lower your head toward the ground, aiming to bring it as close to the floor as possible. If you’re unable to touch your head to the floor, it’s perfectly fine to perform a partial range of motion push-up.

Pause briefly when your head is close to the floor.

Push back up with control, extending your elbows until your arms are fully straight. This completes one repetition.

Repeat:

Perform the desired number of Handstand Push-ups while maintaining proper form and control.

Tips:

Ensure your core is engaged and your body remains in a straight line throughout the movement.

Practice against a wall to ensure stability and safety.

If you’re new to Handstand Push-ups, consider performing them with a spotter or using a padded surface for your head until you build strength and confidence.

Start with a manageable number of repetitions and gradually increase the difficulty as you become more proficient.

Push up Variations to Try  – The Conclusion

Hopefully, you loved the above 11 push-up variations. Now, make sure to take action and do them regularly. There is nothing to it but to do it.

In the meantime, thank you for reading my post.

Feel free to leave your comments and questions below.

David Dack.

Ever thought about how simple running seems? I mean, we’ve got legs designed for it, right? It’s just putting one foot in front of the other at a faster pace.

But here’s the twist – not everyone gets it right.

Running might be as natural as breathing, but nailing that perfect technique is a whole different story, especially for beginners who are just taking their first steps into the world of running. Let’s unravel the mysteries of proper running form together!”

The Importance of Proper Running Form

Alright, let’s talk about why nailing that proper form is absolutely essential.

Avoid the Pain

Picture this: You’re out for a run, feeling the wind in your hair, the rhythm in your stride, and suddenly, ouch! A sharp pain shoots up your leg. Proper form can be your knight in shining armor against these kinds of painful surprises.

Performance Boost

Ever wanted to improve your running times? Proper form can help you do just that. When your body moves efficiently, you waste less energy, allowing you to go faster, longer, and stronger.

Injury Prevention

Nobody wants to be sidelined by injuries. Proper form can reduce the risk of overuse injuries and keep you on the road or trail consistently. Trust me, staying injury-free is a runner’s dream.

The Joy of Running

When you run with proper form, it’s like a dance. Each step feels smooth, controlled, and graceful. It’s not just about being injury-free; it’s about enjoying every moment of your run.

Enter Running Form Mistakes

Today, I’m going to share with you three of the most common form mistakes I see runners make, along with a few practical tips on how to fix them for good.

I have already written extensively about proper running form.

You can check my full guide here.

In the meantime, keep on reading and discover whether you are guilty of breaking some of these running form laws.

Mistake #.1 Slow Cadence

Let’s dive deeper into the first common running form mistake – a slow cadence.

Imagine your cadence as the rhythm of your run. It’s not just a random number; it’s a vital component of your running efficiency and overall performance. Think of it as the beat to which your feet should dance.

Now, the magic number often talked about is around 180 steps per minute. That’s how many times your feet should touch the ground in a minute for optimal efficiency. This cadence reduces stress on your muscles and minimizes the impact on your bones and joints.

But here’s where many runners go wrong: they try to increase their cadence by taking longer strides. That’s not the way to do it! In fact, it’s a big mistake.

So, how do you fix this?

Step 1: Find Your Starting Point

Start by figuring out your current cadence. It’s simple. Run at your natural pace for 30 seconds, count how many times your feet hit the ground, and then double that number to get your steps per minute. For example, if you counted 80 steps in 30 seconds, that’s about 160 steps per minute.

Step 2: Gradual Progress

Now, here’s the plan: gradually increase your cadence by 5 to 10 steps per minute each week. Focus on increasing your turnover without trying to lengthen your strides. Remember, shorter, quicker steps are the key.

Step 3: Metronome Magic

You can also enlist the help of a metronome set to 180 beats per minute. Try to match your steps to the metronome’s beat. It’s like a dance with your feet and the metronome’s rhythm.

Step 4: Agility Ladder Fun

Another fun way to work on your cadence and footwork is to use an agility ladder. This can help you improve your form and coordination.

Mistake #2: Unrelaxed Upper Body

Picture yourself in slow motion – a world-class sprinter, a marathoner gliding effortlessly, or an elite athlete in between. What do you see? Relaxed faces, shoulders loose, and arms moving gracefully.

Running with a relaxed upper body might sound like a simple concept, but it’s often easier said than done. Tension can be an energy thief, making your workouts less enjoyable and hampering your performance. So, let’s talk about how to stay chill while running.

Release the Tension:

First off, become aware of any signs of strain or tension during your run and consciously release it. Tension is often an unconscious process, but relaxation is a conscious choice.

Quick Loosening Exercises:

Practice quick loosening exercises for key areas – your back, shoulders, arms, and neck. For example, at every mile marker or when you feel tension creeping up, raise your shoulders to your ears in an exaggerated manner for 5 to 10 seconds, then let them drop back down into a relaxed position. Do the same with your arms. Lift them and then return them to their ideal, relaxed position.

The Loose Fist and 90-Degree Rule:

To keep your arms and hands relaxed, imagine holding a delicate butterfly or an egg that you don’t want to crush. Maintain a loose fist, and your elbows should be bent at a 90-degree angle. This angle should stay consistent during your backswing; otherwise, you’re wasting precious energy.

Mistake #3: Heel Striking

Ah, the heel strike – the ongoing debate in the running world! Let’s dive into this running form mistake that’s a hot topic among runners.

Heel Striking Explained:

Heel striking is when your feet land heel-first in front of your hips, ahead of your body’s center of gravity. It’s like putting on the brakes with each step, wasting precious energy and potentially causing discomfort and injuries.

Why Heel Striking Might Be an Issue:

• Slow Cadence: Heel striking is often associated with a slow cadence (see mistake #1). Faster cadence is generally more efficient.
• Inefficient: Landing on your heels in front of your body’s center of gravity is inefficient and can hinder your running performance.
• Stress and Injuries: Heel striking can put extra stress on muscles and joints, potentially leading to various aches, pains, and overuse injuries.

The Fix:

While there’s no one-size-fits-all answer for foot strike, here are some general guidelines to help improve your form:

• Quiet Feet: Running should be relatively quiet. If your footsteps are loud, you might be a heel striker.
• Mid-Foot Landing: Aim to land mid-foot or on the ball of your foot, with your feet under your body’s center of gravity. Imagine running over hot coals to help keep your steps quick and light.
• Avoid Forward Lunging: Be mindful not to lunge too far forward with your leading foot, especially when running downhill.
• Practice Drills: Incorporate drills like running backward, skipping, butt kicks, high knees, and agility ladder exercises into your routine. These drills can help you practice a mid-foot landing and improve your overall running form.
• Dynamic Warm-Up: Include these drills in your dynamic warm-up routine before heading out for your run.

When you think about fitness tools, sliders might not be the first things that come to mind. But let me tell you, these inconspicuous champions are packing some serious strength-building punch!

As a runner, I’m here to make a bold claim: you need to add these bad boys to your fitness arsenal, and here’s why.

Slider training isn’t just a trend; it’s a game-changer. These unassuming discs are affordable, versatile, and capable of taking your strength training to the next level. So, if you’re stuck in a workout rut or looking for a fun alternative to your usual routine, sliders are about to become your new best workout buddies.

In other words, sliders will help you glide your way to a stronger, more powerful body. So, what’s stopping you? All you need is a pair of sliders and a bit of space, and you’re ready to embark on this exciting journey of strength and fitness.

Let’s slide into strength together.

The Ultimate Sliders Strength Routine

Are you ready to transform your workout routine without breaking the bank? Well, get ready to meet your new fitness BFF: furniture sliders! These handy little discs are not just for moving furniture; they can take your strength training to the next level.

Meet the Sliders: Your New Workout Pals

Now, before you start thinking you need to splurge on fancy fitness equipment, let me share a secret with you. A good pair of sliders will only set you back around $10 to $35. Yep, that’s it! So, it won’t just be your muscles that are happy; your wallet will thank you too.

Let me introduce you to my personal favorite, the Valslide Sliders. They are the bee’s knees when it comes to sliders.

Why, you ask? Well, they’re light, portable, durable, and incredibly easy to use. These little wonders are about to become your new workout companions.

Getting Down to Business: The Slider Routine

Now, let’s dive into the fun stuff – the workout itself. You’ll want to aim for a couple of sessions per week to really start feeling the burn.

Here’s the game plan:

Perform each exercise in the order listed below. Try to move from one to the next without taking too much of a breather – we want that heart rate up!

Once you’ve completed the entire circuit, catch your breath for at least one minute. Trust me; you’ll need it!

Repeat the whole circuit 2 to 3 times. Yep, you read that right. Your muscles will thank you later.

1. Slider Fly

Imagine this: you’re in a push-up position, sliders under your trusty hands, ready to take on the slider fly. It’s about to get real!

Get Your Game Face On

First things first, make sure your back is as straight as an arrow, and that core of yours is engaged like it’s solving a Rubik’s Cube. That’s the secret to success right there.

Righty Tighty, Lefty Loosey

Slightly bend that right elbow of yours and get ready for a little fly action. Slide your right hand sideways, just like a stealthy ninja on the move. Then, drop into a push-up – no, you don’t need to be a superhero, but you’ll feel like one when you’re done.

Once you’ve aced that push-up, it’s time to gracefully slide that hand back up to where you started. It’s like your hand is on a mission, and the mission is to get stronger!

Switch It Up

But hey, we’re not done yet. Time to switch sides and give that left hand some action. That’s one rep down, my friend.

More Reps, More Power

Now, you’re not going to stop at one, are you? Heck no! You’re going to power through 8 of these beauties because you know that’s where the magic lies.

Additional Resource – Your Guide To VO2Max

2. Slider Mountain Climber

Alright, let’s step it up a notch with the Slider Mountain Climber. Imagine this: you’re in a push-up position, but your feet are resting on those trusty sliders. You’re about to embark on a journey to the peak of fitness!

Base Camp: Push-Up Position

First things first, get into a push-up position. Your arms should be like pillars, strong and directly beneath those shoulders of yours. No slacking!

Climb That Mountain

Now, here’s where the fun begins. Imagine you’re scaling a mountain. Start by pulling that right knee in close to your chest. Hold it there for a quick second – give it a “what’s up” nod – then push it back out.

But we’re not stopping there! Quickly switch sides, like a ninja changing direction. That’s one rep right there.

Speedy Gonzalez

Here’s the deal: you’re going to alternate between those legs like you’re in a race against time. Go as fast as you can, but always keep that form in check. We’re not sacrificing quality for speed here.

Push Yourself to the Summit

How many reps are we talking about? Well, how about 16 to 20? That’s what it takes to complete one set of Slider Mountain Climbers.

3. Ab Slides

Start by assuming the position – we’re talking push-up position, but you’re on your knees for this one. Your trusty sliders should be right under your hands, and your hands should be right under those shoulders.

The Slide of Glory

Now, this is where the magic happens. With a firm grip on those sliders, start sliding your hands out in front of you. But here’s the twist – you’re doing it slowly and oh-so-controlled.

As you slide out, lower your torso towards the ground. It’s like you’re saying “hello” to the floor. But, and this is important, engage those abs! They’re your secret weapon here.

Don’t Overdo It

Now, don’t push it too far. Lower yourself down as much as you can without straining your back. Safety comes first, always.

Hold that position for a second. Feel the burn yet? Good! Now, let’s make our way back. Slowly roll those sliders back to the starting position on your knees. That’s one rep in the bag!

How Many?

You’re aiming for ten reps to complete one set. Trust me, your core will be singing by the end of it. Ready to give it a shot? Let’s slide our way to killer abs!

4. Slider Pike

We’re kicking off in the standard plank position. You know the drill – hands right under those shoulders and your trusty sliders under your feet.

Knees Locked, Butt Up!

Now, it’s time to work that core. Lock those knees in place and start pulling your feet towards your head. Lift that butt up high into the air. It’s like you’re trying to touch the ceiling with your behind – go on, reach for the stars!

Peak of the Pike

Once you’ve hit that peak position, you’re not done yet. Lift those hips up even higher and draw your legs towards your hands. It’s all about that pike position, baby! Pause for a moment up there – soak it in.

Back to Plank

Now, let’s reverse the journey. Slowly, oh-so-gracefully, glide those feet back to the plank position. Your legs should be straight, and your core should be engaged throughout the entire exercise.

Reps for Glory

Additional Resource – Strength Training For Runners

5. Sliding Standard Lunges

Start by getting into an athletic stance. Your feet should be hip-width apart. Now, here’s the fun part – place the ball of your right foot on a slider. Got it? Good.

Hands-on Hips

Place your hands firmly on your hips. It’s time to take control!

Slide and Lunge

Now, here comes the action. Bend that left knee while gracefully sliding your right foot backward. Keep going until your right knee is just about to kiss the floor. That’s your lunge position right there.

Form Matters

Remember, keep that back leg slightly bent, and make sure your front knee is tracking right behind those toes. You want to do this safely, after all

Hold it and Slide Back

Pause for a moment in that lunging glory, then smoothly reverse direction. Glide that right foot back to the starting position. That’s one rep done on that side.

Balance It Out

Now, don’t forget about the other side. You’re going for 10 reps on each side to complete one set

7. Sliding Side lunge

First things first, stand up straight with that right foot of yours planted firmly on a slider. Yep, you’re all set.

Slide and Drop

Now, for the magic move – slide that right foot out to the side while gracefully lowering yourself into a squat position. We’re talking a 90-degree bend in that knee.

Hold It Right Ther

Pause for a moment. Feel that burn? Embrace it! You’re doing great.

Slide Back and Repeat

Time to bring that right foot back to where it all began – your starting position. Nice and controlled.

Balance Things Out

Remember, you’re not done yet! You’re aiming for 10 reps on each side to complete one set.

The Sliders Workout – The Conclusion

Here you have it!

I hope you liked my sliders workout routine. Please take action on what you just learned as soon as you can.

In the meantime, thank you for reading my post.

Feel free to leave your comments and questions below.

Cheers

David Dack

Imagine this scenario: You’ve got your workout plan locked and loaded, your favorite gym playlist queued up, and you’re ready to crush your training session. You’ve heard it’s all about the exercises, sets, and reps, right?

Well, hold your horses, fitness enthusiast! While what you do during your workout is undoubtedly vital, what happens in the moments leading up to it can either be your secret weapon or your downfall.

In today’s post, we’re about to unveil the undercover culprits that might be sabotaging your training progress. These are the pre-workout mistakes that, unbeknownst to you, have been lurking in the shadows, undermining your fitness goals.

So, if you’re dead serious about maximizing your exercise routine, stick around, and let’s shine a light on these six pre-workout blunders you need to steer clear of, like a plague threatening to steal your gains.

Static Stretching

Static stretching, where you hold a stretch for an extended period before exercise, is no longer recommended as part of a warm-up routine. Research has shown that static stretching can reduce muscle strength and power, potentially increasing the risk of injury, especially when performed before vigorous exercise.

Dynamic stretching, on the other hand, involves active movements that mimic the exercises or activities you’ll be doing during your workout. These dynamic stretches help increase blood flow, improve range of motion, and prepare your muscles for the specific movements you’ll be performing.

Here are some examples of dynamic stretches you can include in your warm-up routine:

• Leg Swings: Stand next to a wall or support and swing one leg forward and backward, then side to side.
• Arm Circles: Extend your arms out to the sides and make small circles, gradually increasing the size of the circles.
• Butt Kicks: Walk or jog in place while kicking your heels up towards your glutes
• High Knees: March in place while lifting your knees as high as possible with each step.
• Hip Circles: Stand with your hands on your hips and make circular motions with your hips in both directions.

 Skipping The Warm-up

Skipping a warm-up can increase the risk of injury and negatively affect your workout performance. A proper warm-up helps prepare your body for exercise by gradually increasing your heart rate, improving blood circulation to your muscles, and enhancing joint mobility.

Dynamic stretching, light aerobic activities, and mobility exercises are excellent components of a warm-up routine. They help activate your muscles and prime your nervous system for the workout ahead. Static stretching should indeed be saved for the post-workout cooldown, as it can be counterproductive if done before exercise.

A typical warm-up routine might include activities like light jogging, jumping jacks, leg swings, arm circles, and bodyweight exercises. Spending 10 to 15 minutes on a warm-up can go a long way in enhancing your overall workout experience and reducing the risk of injury. It’s a valuable investment in your fitness and well-being.

Feasting Before Fitness

Eating too much or consuming the wrong types of food too close to exercise can lead to digestive discomfort, cramps, and a decrease in performance.

The general guideline of eating a meal 2 to 3 hours before your workout allows your body enough time to digest the food and convert it into usable energy. It’s essential to choose easily digestible foods that are part of your regular diet. Complex meals, especially those high in fats and fibers, can slow down digestion and cause discomfort during exercise.

If you find yourself hungry shortly before your workout, consider a light and easily digestible snack like a banana, a piece of toast with peanut butter, or a small yogurt. These options provide a quick source of energy without overloading your stomach.

Overhydrating

Proper hydration is crucial for optimal performance and overall well-being during exercise. Overhydrating just before a workout can indeed lead to discomfort and sloshing in the stomach and may even disrupt your training session.

The guidelines you’ve provided are generally sound. Staying consistently hydrated throughout the day is essential, as dehydration can negatively affect both your exercise performance and recovery. Remember that individual hydration needs can vary, so it’s important to pay attention to your body’s signals and adjust your fluid intake accordingly.

In addition to water, consider the use of sports drinks or electrolyte-rich beverages for more extended and intense workouts, especially in hot and humid conditions. These drinks can help replenish lost electrolytes and maintain a proper fluid balance.

Bad Sleep

Sleep is a critical component of overall health and fitness, and it plays a significant role in your ability to perform well during workouts. Insufficient or poor-quality sleep can indeed lead to a range of negative effects, including increased heart rate, reduced focus and coordination, energy depletion, and poor appetite regulation.

Prioritizing sleep as part of your pre-workout routine is essential for optimal physical and mental performance. As you mentioned, aiming for seven to nine hours of sleep per night is a general guideline for most adults. However, individual sleep needs can vary, so it’s important to listen to your body and adjust your sleep schedule accordingly.

In addition to nighttime sleep, power naps can be a valuable tool for enhancing alertness and energy levels, especially if you have a tough workout planned later in the day.

Consistent, quality sleep is not only essential for exercise but also for overall health, recovery, and well-being. It’s an often-overlooked aspect of fitness that can significantly impact your progress and results.

Not Having A Plan

Having a well-structured workout plan is crucial for achieving your fitness goals efficiently and effectively.

Without a plan, you may find yourself aimlessly wandering from one exercise to another, which can lead to suboptimal results and wasted time. Here are some key benefits of having a workout plan:

• Goal Orientation: A workout plan helps you align your exercises with your specific fitness goals, whether it’s building muscle, losing weight, improving endurance, or enhancing overall fitness.
• Efficiency: A structured plan allows you to maximize your time at the gym. You can focus on the exercises that are most relevant to your goals, reducing the risk of overtraining or undertraining certain muscle groups.
• Progress Tracking: With a plan, you can monitor your progress over time, making it easier to adjust your workouts as needed to keep challenging yourself and avoiding plateaus.
• Motivation: Having a clear plan can provide motivation and a sense of purpose during your workouts. Knowing what you’re working toward can help keep you committed and on track.
• Safety: A well-designed plan includes warm-up and cool-down exercises, which are essential for injury prevention. It also ensures balanced training, reducing the risk of overuse injuries.

Taking Anti-inflammatory Drugs

NSAIDs are commonly used to alleviate pain and inflammation, but their effects on the body’s natural healing and adaptation processes during exercise can be counterproductive. Here are some key takeaways:

• Inflammation’s Role: Inflammation is a natural part of the body’s healing and adaptation processes. When you exercise, especially with intensity or new activities, you create micro-damage to muscles and tissues. Inflammation helps repair this damage and leads to adaptation and increased strength and endurance over time.
• NSAIDs and Inhibition: NSAIDs work by reducing inflammation. While this can be helpful for pain relief in certain situations, taking them before exercise may inhibit the body’s ability to respond to the stress of exercise. This could potentially limit the training adaptations and benefits that come from exercise.
• Use of Alternatives: Foam rolling and other self-myofascial release techniques can help alleviate muscle tension and discomfort. Rest and recovery can also be effective in allowing the body to heal and adapt.
• Consult a Healthcare Provider: If you consistently experience pain or discomfort before or after exercise, it’s advisable to consult with a healthcare provider or sports medicine specialist. They can provide personalized recommendations and address underlying issues.

6 Pre-Workout Mistakes That Are Costing You Gains – The Conclusion

If you have any more questions or need further guidance on fitness, nutrition, or any other topic, feel free to ask. Keep up the good work, and keep training strong!

In the meantime, thank you for stopping by.

Keep training strong

David D.

If you’re eager to learn how to run like a professional runner, you’re in for an exciting journey.

Professional runners are known for their dedication, training routines, and techniques that set them apart.

Here are some valuable tips to help you run like a pro:

Why should you consider training like a pro?

Training like a professional runner or incorporating some of their strategies into your routine can offer several benefits, even if you’re not aiming to become an elite athlete.

Not convinced? Let me sell you on it.

• Optimal Performance: Professional runners follow structured training plans and prioritize quality workouts. By adopting some of their training principles, you can improve your running performance and achieve your personal best times.
• Efficiency: Pro runners focus on targeted workouts that maximize results. This efficiency can be especially beneficial for recreational runners with limited time for training. You’ll get more out of your workouts in less time
• Injury Prevention: Professional runners often incorporate strength and flexibility exercises into their routines to prevent injuries. By doing the same, you can reduce your risk of common running injuries and enjoy consistent training.
• Mental Toughness: Learning from the mental strategies of pro runners can help you develop mental toughness, which is valuable not only in running but also in other areas of life.
• Goal Setting: Pro runners set clear, challenging goals and work diligently to achieve them. By adopting goal-setting techniques, you can stay motivated and focused on your running objectives.
• Nutrition and Hydration: Emulating the nutrition and hydration practices of elite runners can lead to better race-day fueling and overall health.
• Coaching and Guidance: Some recreational runners benefit from working with a coach or using training plans developed by professionals. These resources can provide expert guidance tailored to your abilities and goals.
• Enjoyment: Structured training and consistent progress can make running more enjoyable. When you see improvements in your performance, you’re likely to find greater satisfaction in your runs.
• Community and Support: Pro runners often belong to training groups or communities of like-minded individuals. Joining a running club or finding a supportive network of fellow runners can enhance your running experience.
• Health and Well-Being: Regular exercise, goal setting, and a structured training routine contribute to overall health and well-being. Training like a pro can lead to physical fitness and mental clarity.

How To Run Like A Pro

Without further ado, here are some awesome strategies to help take your running performance to the next level.

1. Determine your Goals

Setting and working toward your running goals is a fundamental step in training like a pro runner.

Here are some additional tips on how to set and achieve your running goals effectively:

• Be Specific: Clearly define your goals. Instead of saying, “I want to run faster,” specify a target time or pace, such as, “I want to complete a 5K in under 30 minutes.”
• Make Them Measurable: Use quantifiable metrics to track your progress. For instance, if your goal is to lose weight, set a specific number of pounds or kilograms you want to shed.
• Be Achievable: Ensure your goals are realistic and attainable based on your current fitness level, experience, and available resources. Setting super pushy goals can lead to frustration and burnout.
• Relevance: Ensure your goals are relevant to your personal aspirations and interests. Running goals should be meaningful to you and aligned with your values.
• Time-Bound: Set a deadline for achieving your goals. This creates a sense of urgency and helps you stay accountable. For example, “I will complete my first half-marathon in six months.”
• Break Them Down: Divide your larger goals into smaller, manageable steps or milestones. This makes the journey less overwhelming and allows you to celebrate achievements along the way.
• Write Them Down: Document your goals in a running journal or a digital tracking tool. Writing them down increases commitment and helps you stay focused.

2. Warm up like a pro

A proper warm-up is essential for running like a pro. It helps prepare your body for the demands of the workout or race ahead, reduces the risk of injury, and improves performance.

Here’s a detailed breakdown of a three-step warm-up routine to ensure you’re ready to run at your best:

1. Start with a 5-Minute Gentle Walk:

Begin your warm-up with a slow, 5-minute walk. Walking is an excellent low-intensity activity to transition your body from a resting state to an active one. It gradually increases your heart rate, breathing rate, and blood flow to your muscles. This gentle activity helps to prime your body for more intense exercise.

2. Add Strides (Pick-Ups):

If your training plan includes speedwork, such as sprints or hill repetitions, incorporate strides or pick-ups into your warm-up. Strides are short, fast accelerations that activate your fast-twitch muscle fibers and prepare your body for higher-speed running.

Here’s how to do them:

• Begin with a 2- to 3-minute jog at an easy pace to prepare your muscles.
• Over the course of 80 to 100 meters, gradually increase your speed to near maximum effort.
• After the acceleration, gradually slow down and shake out your legs for 30 to 60 seconds.
• Repeat these strides for a total duration of 5 to 10 minutes.

The intensity and number of strides you perform can vary based on the intensity of your planned workout. For more challenging sessions, include more strides.

3. Dynamic Stretches:

Finish your warm-up with a set of dynamic stretches. These involve active leg movements that mimic the actions you’ll perform while running. Dynamic stretches help improve flexibility and range of motion. Some effective dynamic stretches for runners include:

• Butt kicks
• Walking lunges
• High knees
• Air squats
• Inchworms

Perform each of these dynamic stretches for a short duration, focusing on form and proper technique. Dynamic stretching prepares your muscles for the specific movements involved in running.

After completing your warm-up, start your run at an easy pace and gradually increase your speed until you reach your target running pace. A well-structured warm-up routine like this ensures that your body is primed for optimal performance and reduces the risk of injury.

3. Pro Running Form

Proper running form is essential for efficient and injury-free training.

Here are some key pointers to help you develop and maintain proper running form:

• Stay Relaxed:  Keep your body relaxed throughout your run. Your head should be stacked over your spine, your core engaged, your back flat, and your shoulders relaxed and loose. Tension in your neck, shoulders, or arms can sap your energy and lead to discomfort. If you notice tension building up, take deep breaths and consciously release it.
• Run Tall with a Forward Lean: Maintain an upright posture while running. Avoid hunching your back or leaning forward too much from the waist. Instead, think about running tall with a slight forward lean from your ankles. This posture helps you align your body for efficient running.
• Focus on Cadence: Cadence, also known as leg turnover, refers to the number of strides you take per minute while running. Aim for a cadence of around 180, which translates to 90 strides per minute on one foot. Efficient runners often have a higher cadence, and it can help reduce overstriding and improve running economy. You can use a metronome or a running watch with a cadence feature to help you work on your stride rate.

If you’re interested in further guidance, you can explore running techniques like the Chi Running Method, the Pose method,  or consult with a running coach for personalized feedback and tips.

4. Eat like a Pro

Proper nutrition is crucial for your running success.

To eat like a pro runner, prioritize quality over quantity and focus on fueling your body effectively. Here are some key nutrition tips for runners:

Choose High-Quality Foods:

Opt for high-quality carbohydrates like vegetables, fruits, and whole grains. Incorporate lean protein sources such as low-fat milk, beans, poultry, and lean meats into your diet. Include healthy fats from sources like avocados, olive oil, and nuts.

Timing Matters:

Timing your meals and snacks is essential for optimal performance and recovery.

• Before a Run: Consume a light, easily digestible meal rich in high-quality carbohydrates to provide energy. Examples include oatmeal with a banana, peanut butter on a slice of bread or a fruit smoothie.
• Post-Run: After your run, focus on replenishing your energy stores and promoting muscle recovery by consuming a combination of carbohydrates and protein. Chocolate milk or a glass of milk with a banana are excellent options.
• During Long Runs: For runs lasting longer than 90 minutes, consider fueling with options like sports drinks with electrolytes, energy gels, chews, or other portable snacks. Experiment with different options to find what works best for you.

5. Hydrate like a Pro

Proper hydration is essential for a successful and enjoyable run. Dehydration can significantly impact your performance and overall running experience.

Here are some tips on how to hydrate like a pro runner

• Hydrate Before Your Run: Aim to consume an adequate amount of water before your workout, typically about an ounce of fluid for every 10 pounds of body weight, within an hour or two before your run. Pre-hydrating can help ensure that you start your run in a well-hydrated state.
• Monitor Your Body Weight: Keep track of your body weight changes before and after your run. If you have lost weight during your run, it’s a sign of fluid loss through sweat. For every pound lost during your run, aim to drink at least 16 ounces of fluids to rehydrate.
• Adapt to Weather Conditions: Adjust your hydration strategy based on the weather. Hot and humid conditions can lead to increased sweat rates and greater fluid loss, so you may need to drink more during these conditions.
• Consider Sports Drinks: For longer runs or intense workouts, especially in hot weather, consider using sports drinks. These beverages contain electrolytes (sodium, potassium, magnesium) that can help replace the salts lost through sweat. Sports drinks can also provide carbohydrates for added energy during prolonged exercise.
• Develop a Hydration Plan: Create a personalized hydration plan based on your individual needs and the specifics of your run. Experiment with different strategies to find what works best for you.

6. Breathe like a Pro

Proper breathing is essential for running efficiently and ensuring that your muscles receive an adequate supply of oxygen.

Here are some tips on how to breathe like a pro runner:

Diaphragmatic Breathing:

Avoid shallow chest or throat breathing, as it is inefficient and can lead to hyperventilation.

• Practice diaphragmatic breathing, also known as deep breathing. This technique involves using your diaphragm to draw air deep into your lungs.
• Lie on your back with your hands resting gently on your stomach, just a few inches below your belly button.
• Inhale deeply, allowing your abdomen to rise as you fill your lungs with air.
• Exhale slowly and in a controlled manner, feeling your abdomen fall as you release the air.

This technique maximizes your lung capacity and oxygen intake.

Maintain a Rhythm:

Establish a consistent breathing rhythm that matches your running stride. For example, try to inhale for two or three steps and exhale for the same number of steps.

Find a breathing pattern that feels comfortable for you, and stick with it to maintain a steady flow of oxygen.

Avoid Breath Holding:

Some runners unconsciously hold their breath while running, which can lead to oxygen deprivation and decreased performance.

Be mindful of your breathing and avoid holding your breath. Focus on maintaining a continuous and relaxed breathing pattern.

Practice Controlled Breathing:

During challenging or high-intensity runs, it’s essential to stay in control of your breathing.

If you feel like you’re breathing too rapidly, consciously slow down your breath and take deeper, more controlled breaths.

This can help prevent hyperventilation and ensure a steady oxygen supply to your muscles.

Nasal Breathing:

Some runners prefer nasal breathing, which involves inhaling and exhaling through the nose rather than the mouth.

Nasal breathing can help filter and humidify the air, but it may take some practice to master.

7. Plan your Runs Like a Pro

Planning your runs like a pro can help you maximize your training and achieve your running goals more effectively.

Here are some tips on how to plan your runs:

Create a Weekly Schedule:

Develop a weekly running schedule that includes various types of workouts, such as quality workouts, easy runs, rest days, and cross-training sessions.

Allocate specific days for each type of workout to ensure a balanced training program.

Incorporate Quality Workouts:

Include quality workouts like interval sessions, tempo runs, and hill repeats to improve your running performance.

These workouts help you build speed, endurance, and strength.

Balance Hard and Easy Days:

Alternate hard training days with easy/recovery days to prevent overtraining and reduce the risk of injury.

Recovery days are essential for allowing your body to recover and adapt to the stress of training.

Here is what a weekly running schedule might look like:

• Monday: Quality workout: Interval session.
• Tuesday: Easy/recovery run or cross-train.
• Wednesday: Quality workout: Interval session.
• Thursday: Easy run or cross-train.
• Friday: Rest or cross-train.
• Saturday: Quality workout: Long run.
• Sunday: Complete

Into challenges? Give this 30-day running challenge a try.

8. Keep a Running Journal

Keeping a running journal can be a valuable tool for improving your running performance and overall training experience. Here’s a breakdown of the important things to track in your training journal:

Distance, Duration, and Type of Run:

Record the distance covered during each run, the total duration, and the type of run (e.g., easy run, long run, tempo run, interval workout). This information helps you track your progress and plan future workouts.

Planned vs. Completed Workouts:

Note your intended workout for the day and compare it to what you actually completed. This allows you to assess whether you’re meeting your training goals and making necessary adjustments.

Heart Rate:

If you use a heart rate monitor, record your heart rate data during your runs. Changes in heart rate can provide insights into your fitness level and overall health.

Pains and Aches:

Document any pains or aches you experience during or after your runs. This helps identify potential injury risks and allows you to address them early.

Running Routes:

Include details about your running routes, such as terrain, elevation changes, and surface type. This helps you diversify your training and evaluate performance variations on different routes.

Personal Notes:

Use your journal to jot down any additional observations, thoughts, or insights related to your running experiences. This can be a space for personal reflections.

How To Run Like A Pro – The Conclusion

I guess that’s it for today.

Please feel free to leave your comments and questions below.

In the meantime, thank you for reading my post.

Cheers

David D.

Ready to transform your running experience and unlock new levels of performance? You’ve arrived at the starting line of a journey that could redefine your running game.

Picture this: You, gliding effortlessly through your favorite running route, feeling stronger, faster, and more resilient with every stride. The finish line is in sight, and it’s not just about the destination; it’s about the exhilarating journey you’re about to embark upon.

Welcome to the world of strength training – a game-changer for runners seeking to go the extra mile (literally) and shield themselves from the nagging specter of injuries. While logging quality miles on the road remains paramount, this isn’t your ordinary training regimen. It’s your secret weapon to becoming the best runner you can be.

Today, we’re diving deep into the realm where lifting weights and building strength collide with the art of running. You’ll discover how this dynamic duo can enhance your performance, prevent injuries, and pave the way to a stronger, more resilient you.

What’s the best part? Each one of my claims will be supported by relevant research, helping drive home the importance of strength training for runners.

Ready? Let’s get started.

What is Strength Training?

Let’s dive into the world of strength training, also known as weight lifting. It’s not just about hoisting weights; it’s a journey that involves pushing your limits against various forces like gravity, elastic bands, dumbbells, or weight machines.

But what’s happening under the hood, at the cellular level, is where the magic truly begins.

When you embrace strength training, you’re embarking on a path that can transform your body in remarkable ways.

Picture this: enhanced muscular strength and power, fortified tendons, denser bones, improved joint mobility, stability like never before, and a boost in endurance. Sounds like a superhero’s checklist, doesn’t it?

Now, you might wonder, why should I care about all of this? Well, here’s the exciting part: all these superhuman upgrades aren’t just for show. They play a pivotal role in safeguarding your body from injuries and supercharging your athletic performance.

But hey, don’t just take my word for it – let’s look at some of the benefits of strength training for runners that are backed by real science—not just anecdotes.

1. Improve Muscle Strength

If you’ve ever faced an overuse injury, chances are you’ve crossed paths with this culprit, and here’s why it’s such a big deal.

Running, as awesome as it is, can be a repetitive affair. When you’re clocking those miles, certain muscle groups get more love while others lag behind. Over time, this imbalance can set the stage for trouble – it’s like having a superhero with one super-strong arm and the other, well, not so super.

Here’s the kicker – when one muscle group gets used less, it can become weaker than its counterpart. Think of it as an uneven tug of war between muscles. This imbalance isn’t just a minor hiccup; it’s often the spark that ignites overuse injuries. And trust me, you don’t want those.

But here’s the twist in the tale. The muscle that’s working overtime, the stronger one, can actually rub salt in the wound. Its maximal contractions might irritate its weaker counterpart, all because it can’t play fair and counterbalance the force.

But here’s where the good news comes in. Enter strength training, the hero we’ve all been waiting for. With a well-crafted, balanced strength training plan, you can tip the scales in your favor. It’s like the ultimate muscle harmonizer.

The Research

Study I

Research Paper: “Effects of Resistance Training on Skeletal Muscle Strength in Older Adults: A Systematic Review and Meta-Analysis” by Peterson et al. (2011).

While focusing on older adults, this study conducts a systematic review and meta-analysis to investigate the effects of resistance training on skeletal muscle strength. It suggests that resistance training can address muscle imbalances, a critical consideration for runners.

Study II

“Effects of Resistance Training on Endurance Capacity and Muscle Strength in Young Endurance Athletes” by Støren et al. (2008)

This study explores how resistance training influences endurance capacity and muscle strength in young athletes, not limited to runners. It provides insights into how strength training can complement endurance training in various sports.

Study III

“Effects of Strength Training on Physical Function: Influence on Endurance, Strength, Recovery, and Injury Prevention” by Kraemer et al. (2019)

This comprehensive review discusses the broader effects of strength training on physical function, including its influence on endurance, strength, recovery, and injury prevention. It emphasizes the multidimensional benefits of strength training for athletes.

Study IV

“Resistance Training and Elite Young Athletes” by Moran et al. (2017)

This study examines the role of resistance training in the development of elite young athletes across different sports. It discusses how strength training contributes to athletic performance and injury prevention in a broader athletic context.

2. Improve Running Economy

Running economy isn’t just a fancy term; it’s the secret sauce that can take you further and faster than you ever thought possible.

Picture this: with each stride, your body is a finely-tuned machine, burning up oxygen to keep you going. Now, if you’re looking to outperform your personal best, here’s where running economy steps in. It’s all about using that precious oxygen more efficiently at different running paces. Why is this crucial? Because the better your running economy, the farther and faster you can run without hitting that dreaded wall.

But hey, I get it; you might be thinking, “Why should I believe this?” Fair enough! Let’s turn to the research, shall we?

Numerous studies have uncovered a fascinating truth: runners with better running economy are like energy-saving champions during their training and races. They can go the distance while using their energy with laser-like precision. And what’s the link between this and strength training, you ask?

Well, it turns out that strength training is your secret weapon to supercharge your running economy. Whether you’re lifting weights or diving into bodyweight exercises like box jumps and frog hops, you’re tapping into a wellspring of power that can catapult your running to new heights.

Here’s the science behind it: strength training boosts your body’s ability to harness elastic energy. Think of it as a slingshot for your muscles. When you push off the ground, that stored energy propels you forward with less muscle effort. Translation: you can cover more ground with less struggle.

The Research:

Study I:

Research Paper: “Effects of Strength Training on Running Economy in Highly Trained Runners” by Ronnestad et al. (2008).

This study examines the impact of strength training on the running economy of highly trained runners. It investigates whether incorporating strength training into their training regimen leads to more efficient use of energy during running, potentially resulting in improved performance.

Study II:

“Strength Training Improves Running Economy in Recreational Marathon Runners” by Aagaard et al. (2011)

This research focuses on recreational marathon runners and investigates the impact of strength training on running economy. It highlights how strength training can benefit runners of varying levels, not just elite athletes.

3. Improved Bone Density

Now, you might be wondering, why should I care about bone density? Well, here’s the scoop.

Research has spoken loud and clear: engaging in weight-bearing activities is the gold standard for boosting bone density. Think of your bones as the foundation of your running career. The stronger that foundation, the less likely you are to face the nemesis of many runners – stress fractures.

Now, you might ask, what’s one of the best weight-bearing activities out there? You guessed it – lifting weights. When you lift, you’re not just defying gravity; you’re taking on resistance head-on. It’s like a battle, where your muscles and bones are the heroes.

So, why is this so important? Stress fractures, those pesky and notorious injuries, are like a runner’s worst nightmare. They can pop up out of nowhere and put a pause on your running goals. But here’s the silver lining – by improving your bone density through weightlifting, you’re effectively fortifying your bones.

Picture this: your bones become stronger, tougher, and more resilient because they have to support the extra load you’re throwing at them. It’s like giving them a workout of their own. The result? You’re not just reducing the risk of stress fractures; you’re paving the way for a longer, injury-resistant running career.

The Research

Research Paper: “The Effects of Weight-Bearing Exercise on Bone Mineral Density: A Systematic Review and Meta-Analysis of Randomized Controlled Trials” by Howe et al. (2011).

This meta-analysis systematically reviews randomized controlled trials to assess the effects of weight-bearing exercises, such as weightlifting, on bone mineral density. It provides insights into how weight-bearing exercises can enhance bone density and reduce the risk of stress fractures.

4. Improve Core Strength

Let’s uncover a running secret that might surprise you: your core is the unsung hero, the very bedrock of your running prowess. It’s not just about those flashy leg muscles; your core plays a pivotal role in your every stride.

Don’t just take my word for it; there’s an army of research backing this up. Multiple studies have made it crystal clear that a strong core is the golden ticket to better running performance and a lower injury rate.

Now, here’s where the magic happens. When you dive into core-specific exercises as part of your strength training routine, you’re essentially laying the foundation for reliable core stability and strength. It’s like building a fortress of power deep within your body.

Now, what exactly makes up this core we’re talking about? It’s a powerhouse team that includes your abdominals, your glutes, the lower back, and those often-underestimated hips. Together, they form an unbeatable alliance.

Why does this matter for you as a runner? Well, here’s the deal: a robust core means that extra stress won’t end up in the wrong places, like your lower back or lower body, causing pain and injury.

Research

Research Paper: “The Effect of Core Training on Distal Limb Strength: A Systematic Review and Meta-Analysis” by Behm et al. (2016).

This study conducts a systematic review and meta-analysis to explore how core training impacts distal limb strength. It provides insights into the relationship between core training and overall strength, which is essential for runners, especially in terms of injury prevention.

5. Improve Form & Posture

Are you familiar with the frustration of struggling to maintain proper form during those grueling long runs? If so, you’re not alone. It’s a challenge that many runners face, but there’s a solution that might surprise you – building stronger muscles.

You see when you’re out there logging those miles, it’s not just your lungs that bear the brunt of the effort. Your muscles, too, take a beating, and that can have a major impact on your form and posture.

But here’s the silver lining: by embracing total-body strength training, you’re not just working on your biceps or quads; you’re strengthening the entire ensemble. It’s like giving your body a suit of armor that can withstand the extra load and fatigue that often accompany long runs.

And here’s why this is such a game-changer: when your muscles are strong and well-conditioned, they become your allies in the battle against fatigue. They help you maintain that proper posture and technique, even when your body is screaming at you to stop.

Picture this: as you cruise through those long runs, your form remains impeccable, your posture stays on point, and you’re moving with an efficiency that’s nothing short of remarkable. This isn’t just a matter of aesthetics; it’s about making every stride count.

Research

Study I

“Strength Training in Endurance Athletes: A Theoretical and Empirical Perspective” by Mikkola et al. (2011)

This paper provides a theoretical and empirical perspective on the incorporation of strength training in endurance athletes’ training programs. It discusses the potential benefits of strength training for improving endurance performance across various endurance sports.

Study II

Research Paper: “Effects of Strength Training on Running Performance in Female Endurance Athletes” by Beattie et al. (2017).

This study investigates the effects of strength training on running performance, with a focus on female endurance athletes. It examines how strength training can positively influence various aspects of running performance, including form and posture.

Imagine starting your day with a burst of energy, feeling the pavement beneath your feet, and savoring the solitude as your worries melt away with each stride. That’s the beauty of running – a workout that not only boosts your physical well-being but also serves as a sanctuary for your mental health.

But here’s the catch: with the whirlwind pace of modern life, finding time for a run can be as elusive as catching a shooting star.

Your schedule is packed, your to-do list is never-ending, and running feels like a distant dream.

So, how do you make it happen?

How do you fit the joy of running into your bustling life without sacrificing your sanity?

In this article, I’m not just going to preach the benefits of running – you already know them – but we’re going to dive into the nitty-gritty of how to make it a reality.

From setting realistic goals to prioritizing sleep and everything in between, today I’m going to share with you the keys to unlock a fitter, happier you.

Ready to hit the ground running? Let’s go!

Set Realistic Goals

Running without a goal can still be enjoyable, but setting specific running goals can provide structure, motivation, and a sense of accomplishment.

However, it’s essential to make these goals realistic to avoid frustration and ensure long-term success in your running journey.

Here’s how to set and maintain achievable running goals:

• Be Realistic: It’s crucial to set goals that align with your current fitness level, experience, and time availability. Be honest with yourself about your abilities and constraints. For example, if you currently average a 10-minute mile, aiming for an 8-minute mile in a week may not be feasible. Instead, consider gradual improvements over a more extended period.
• Consider Specificity: Make your running goals specific and measurable. Instead of a vague goal like “run faster,” aim for “reduce my mile pace by 30 seconds in three months.” Specific goals allow you to track progress more effectively.
• Set Short-Term and Long-Term Goals: Break your running journey into short-term and long-term goals. Short-term goals can be achieved in weeks or months, while long-term goals may take several months to years. Short-term goals can serve as stepping stones toward your long-term objectives.

Set Running Times

Finding the time to run and integrating it into your daily schedule is essential for maintaining a consistent running routine.

Here are some practical strategies to help you prioritize and make time for running:

• Schedule It Like a Non-Negotiable: Treat your running time as a crucial appointment, just like a work meeting or a social event. Block out specific time slots for running in your calendar and commit to them. Avoid scheduling other activities that can conflict with your running time.
• Set Reminders and Alarms:  Use technology to your advantage by setting reminders and alarms. You can schedule workout alarms on your phone or smartwatch to prompt you to start your run. If you run in the morning, consider setting your alarm clock earlier to accommodate your workout.
• Find Your Ideal Running Time:  Identify the time of day that works best for you. Some people prefer running in the morning to kickstart their day, while others find evening runs more energizing. Choose a time that aligns with your natural energy levels and daily routine.
• Plan Your Week in Advance: Take a few minutes each week to plan your running schedule. Determine which days you’ll run and for how long. Having a weekly plan in place makes it easier to stick to your routine.

Prioritize Sleep

Sleep is a crucial component of any successful running regimen. It directly impacts your energy levels, motivation, recovery, and overall well-being.

Here are some tips to help you prioritize and improve your sleep for better running performance:

• Set a Consistent Sleep Schedule: Establish a regular sleep routine by going to bed and waking up at the same times each day, even on weekends. Consistency helps regulate your body’s internal clock and improves sleep quality.
• Determine Your Ideal Sleep Duration: Ensure you get enough sleep to feel on top throughout the day. While individual sleep needs vary, most adults require 7-9 hours of sleep per night.
• Create a Relaxing Bedtime Routine: Engage in calming activities before bedtime to signal your body that it’s time to wind down. This can include reading a book, practicing relaxation techniques, or taking a warm bath.
• Optimize Your Sleep Environment: Make your bedroom conducive to sleep by keeping it dark, quiet, and cool. Invest in a comfortable mattress and pillows that support your sleeping style. Block out external noise with white noise machines or earplugs if needed.
• Limit Screen Time Before Bed: Avoid screens (phones, tablets, computers, TVs) at least an hour before bedtime. The blue light emitted from screens can interfere with your body’s production of melatonin, a hormone that regulates sleep.

Know When to Rest

Rest is a critical but often overlooked aspect of a successful running routine. It’s essential for preventing injuries, aiding recovery, and ensuring long-term progress. Here are some key reasons why knowing when to rest is vital for runners:

• Injury Prevention: Running through pain or discomfort can lead to overuse injuries, such as shin splints, stress fractures, or plantar fasciitis. Recognizing and addressing minor aches and pains early by taking a rest day can prevent them from developing into more serious injuries.
• Muscle Recovery: Rest allows your muscles to repair and recover. During a run, especially intense or long-distance ones, tiny muscle fibers break down. Rest days give your muscles time to rebuild, becoming stronger and more resilient in the process.
• Improved Performance: Rest is essential for peak performance. Without adequate recovery, your workouts may become less effective, and you may not see the improvements in speed, endurance, or strength that you desire.

Run to or From Work

Incorporating running into your daily commute can be a game-changer for busy individuals looking to maintain a consistent running routine. It not only saves time but also helps you stay active and reduce the environmental impact of your commute.

Here’s how to make running to or from work a practical and enjoyable part of your daily routine:

• Plan Your Route: Determine the most suitable route for your running commute. Consider factors like distance, terrain, safety, and scenery. Opt for routes with sidewalks, pedestrian paths, or dedicated running trails whenever possible.
• Timing Is Key: Plan your running commute to fit your schedule. Assess the distance and your running pace to ensure you have enough time for a comfortable run and post-run activities (showering, changing, etc.). If you’re new to running to work, start with shorter distances and gradually increase them.
• Pack Smart: Prepare your work essentials the night before so you can travel light. Use a running backpack or waist belt to carry your work attire, shoes, and any personal items. Invest in moisture-wicking running gear to stay comfortable during your commute.
• Personal Hygiene: If your workplace doesn’t have shower facilities, consider using body wipes, a change of clothes, and dry shampoo to freshen up after your run. Keep a spare set of essential toiletries at work for convenience.

Use Runs to Think:

Running isn’t just about physical fitness; it’s also an opportunity for mental clarity, creativity, and personal reflection. By embracing mindful running, you can make your runs more purposeful and use them as a time for productive thinking. Here’s how to turn your runs into moments of contemplation and mental clarity:

• Set a Purposeful Intention: Before you start your run, decide on a specific topic, question, or problem you want to contemplate during your workout. It could be work-related, a personal goal, or simply a matter you want to reflect on.
• Disconnect from Distractions: Leave your phone, headphones, and other distractions at home or in your pocket. Focus on the rhythm of your breath and the sound of your footsteps. This detachment from technology encourages deep thinking.
• Mindful Breathing: Use your breath as a focal point for mindfulness. Pay attention to each inhale and exhale. Counting breaths or practicing deep, controlled breathing can help calm your mind and enhance concentration.

Understand the Sacrifice

If your life is extremely busy, try to accept sooner rather than later the fact that you will need to sacrifice something. It can either be running, and the speed at which you progress, or it can be another part of your life.

You may need to wake up earlier to go for a run. You may need to miss out on watching a TV show as soon as it premiers on Netflix. You may need to eat different kinds of meals to fuel your runs better.

Be clear about what you want your runs to achieve and what you are willing to sacrifice for them. When you accept it, it will be much easier to both find the time and the willpower to put your running shoes on.

Fitting Running into a Busy Schedule – Wrapping Up

As the saying goes, if you really want to do something, you’ll find a way. If you don’t, you’ll find an excuse. If running is your preferred form of exercise, don’t let your busy lifestyle prevent you from pursuing it.

Ever wondered how you stack up when it comes to your physical fitness? I’ve got you covered with not one, not two, but a dozen fitness assessments that’ll give you a real-deal snapshot of your fitness game

Let’s break it down: Fitness isn’t just about how many miles you can run or how much iron you can pump; it’s a finely tuned orchestra of various physical abilities.

We’re talking cardiovascular endurance, muscular endurance, muscular strength, flexibility (we all want to touch our toes, right?), and the nitty-gritty of body composition.

So, why these tests? Because they’re the ultimate litmus test for your fitness journey.

These assessments aren’t just about numbers; they’re your starting point. Whether you’re on a quest to conquer a marathon, reach peak athletic performance, or simply boost your overall fitness, these scores are your trusty compass.

Ready to lace up those sneakers and dive into this fitness adventure? Let’s get started!

Speed and Anaerobic Power

Whether your main running goal is to qualify for the Boston Marathon or finish a 5K run in less than 30 minutes, speed is of vital importance.

After all, every runner wants to run faster

As a runner, testing your speed is a no-brainer.

Nonetheless, if you have never tested your speed, you can’t really know how fast you are.

Here is a test that can help.

1. 200-Meter Sprint

If you’re ready to unleash your inner sprinter and want to measure your explosive power, the 200-meter sprint test is an excellent way to do it. Here’s how to go about it:

The Test Procedure

Warm-Up: Begin with a thorough 5-minute warm-up. This can include light jogging, dynamic stretches, and mobility exercises to prepare your muscles and joints for action.

Progressive Sprints: After the warm-up, start with a series of sprints, gradually increasing your speed with each round. This helps you transition into the all-out effort of the 200-meter sprint.

All-Out Sprint: When you feel sufficiently warmed up and ready, set a stopwatch or have a partner time you. Sprint 200 meters with maximum effort. This means giving it everything you’ve got from start to finish.

Scoring: How Fast Are You?

Your time in the 200-meter sprint can provide insight into your explosive speed and anaerobic power. Here’s how to interpret your performance:

• More than 50 seconds: This indicates a relatively poor performance in terms of explosive speed.
• 40 to 50 seconds: Considered average, but there’s room for improvement.
• 25 to 40 seconds: A time in this range is good and shows a solid level of sprinting ability.
• Less than 25 seconds: An excellent time, demonstrating outstanding explosive speed.

Beyond Speed: Endurance Matters

While the 200-meter sprint assesses your burst of speed, remember that being a well-rounded runner isn’t just about quick bursts. Endurance plays a significant role in your overall performance and stamina.

To excel as a runner, it’s crucial to incorporate endurance training into your regimen. This might include longer runs, interval training, and a focus on cardiovascular conditioning to complement your sprinting prowess.

2. Two-Mile Run

For those looking to gauge their endurance and aerobic capacity, the two-mile run test is a classic and reliable choice. Let’s break it down:

The Test Procedure

Warm-Up: Always begin with a thorough warm-up. This should include light jogging to raise your heart rate, dynamic stretches to loosen up your muscles, and mobility exercises to ensure your joints are ready for action.

The Run: Once properly warmed up, head to a track (a standard 400-meter track is ideal) or any measured course. Your goal is to run two miles (approximately eight laps on a standard track) as fast as you can.

Scoring: What’s Your Pace?

Your time for the two-mile run can provide valuable insight into your endurance and cardiovascular fitness. Here’s how to interpret your performance:

• More than 20 minutes: This suggests that your endurance could use improvement and may be considered poor in terms of aerobic capacity.
• 15 to 20 minutes: An average time that shows a decent level of endurance, but there’s room for enhancement.
• 12 to 15 minutes: A time in this range is good and indicates a solid level of aerobic fitness.
• Less than 12 minutes: An excellent time, demonstrating exceptional endurance and cardiovascular fitness.

Why Endurance Matters

While sprint tests like the 200-meter dash assess your explosive speed, the two-mile run focuses on a different aspect of your running capability – your ability to sustain effort over a longer distance.

Endurance is a key component for distance runners and crucial for achieving and maintaining a consistent pace during longer races.

Upper Body Strength

When it comes to running, we often focus on the legs but don’t overlook the importance of upper body strength. A strong upper body contributes to better posture, running form, and overall running economy. Here are two simple tests to assess your upper body strength:

3. Push-Ups Test: Building Upper Body Endurance

Test It: Begin with a proper warm-up that includes dynamic upper-body stretches. Then, get into a push-up position with your hands shoulder-width apart and your body in a straight line from head to heels. Lower your chest to the ground and push back up.

Perform as many push-ups as you can with proper form—keep your back straight and legs fully extended throughout the exercise.

Score It:

• 10 or less: This indicates that there’s room for improvement in your upper body endurance.
• 15 to 30: A decent score, showing an average level of upper body strength.
• 30 to 40: A good score, indicating solid upper body strength.

4. Pull-Up Test: Unleash Your Upper Body Power

Test It: For this test, you’ll need a pull-up bar. Grab the bar using an underhand grip, with your palms facing your body, and your arms fully extended. Hang from the bar, then pull your body up until your chin is above the top of the bar. Do as many pull-ups as possible with good form.

Score It:

• Six or fewer: This suggests that you may want to work on your upper body strength.
• 6 to 12: An average score indicating a moderate level of upper body power.
• 12 to 20: A good score, reflecting strong upper body strength.
• 20 and more: An excellent score, showing exceptional upper body strength.

5. Bench Press

The bench press is a classic exercise that targets the muscles of your chest, shoulders, and triceps. It’s not just about building muscle; it’s also a measure of your upper body strength.

Let’s break down the bench press test:

The Test Procedure

Test It: To perform the bench press test, you’ll need access to a bench press machine and a barbell. Here’s how it works:

Begin by getting into the bench press machine. Keep your feet planted firmly on the ground and engage your core throughout the exercise.

Lower the barbell down until it reaches your mid-chest. Pause briefly at the bottom, then push the barbell back up to the starting position.

Perform this motion for one repetition.

Score It:

Calculate your score by dividing the maximum one-rep bench press weight you can lift by your body weight.

Scoring Guide

• Less than 1.0: This score suggests that you may want to work on your upper body strength, specifically in the bench press exercise.
• to 1.50 bodyweight: Falling into this range is a good sign and indicates solid upper body strength relative to your body weight.
• 5 or more: An excellent score! This indicates that you have exceptional upper body strength, lifting more than one and a half times your body weight in the bench press.

Core Strength

A strong core is your secret weapon for improved running performance and injury prevention. Your core muscles, including the upper and lower abs, obliques, and glutes, play a pivotal role in maintaining good running form. Let’s put your core power to the test with two effective exercises:

6. Crunches: Core Endurance Test

Test It: To perform crunches, follow these steps:

Lie on your back with your knees bent and feet flat on the floor, keeping your heels touching.

Place your hands behind your head with your elbows out. Engage your core muscles and lift your upper body off the ground, aiming to touch your elbows to your knees.

Do as many crunches as you can in one minute while maintaining good form.

Score It:

Interpret your score based on the number of crunches you complete in one minute.

• 15 or fewer: This score indicates that you may want to focus on improving your core endurance.
• 15 to 30: Falling into this range is considered average and signifies a moderate level of core endurance.
• 30 to 50: A score in this range is good, reflecting solid core endurance.
• 50 and more: An excellent score! It suggests that you have exceptional core endurance.

7. The Plank: Core Stability Challenge

The plank is a fantastic exercise for assessing your core stability. Here’s how to do it:

Assume a plank position with your forearms resting firmly on a mat, legs extended, and core activated.

Keep your body in a straight line from head to ankles.

Hold the plank as long as you can while maintaining good form.

Score It:

Your score is determined by the duration you can hold the plank with proper form.

• Less than one minute: This score suggests that you may need to work on building core stability.
• One to two minutes: An average score that indicates a decent level of core stability.
• Two to three minutes: A good score, signifying strong core stability.
• More than three minutes: An excellent score! It means you have exceptional core stability.

Why Core Strength Matters for Runners

Core strength is the foundation of a strong, stable running form. It helps you maintain proper posture, balance, and control throughout your runs, reducing the risk of injuries and improving overall performance.

Lower Body Strength and Endurance

Strong and balanced lower body muscles are essential for runners. They not only propel you forward but also help prevent overuse injuries. Let’s assess your lower body strength and endurance with a classic exercise – the bodyweight squat:

8. Bodyweight Squat: Lower Body Endurance Test

To perform bodyweight squats, follow these steps:

Assume a shoulder-width stance, with your feet about hip-width apart. Keep your back straight and your knees tracking behind your toes throughout the exercise.

Perform as many squats as you can in three minutes while maintaining good form.

Score It:

Determine your score based on the number of squats completed in three minutes.

Scoring Guide for Bodyweight Squats

• Less than 50: This score suggests that you may need to work on your lower body endurance.
• 50 to 100: Falling into this range is considered average and indicates a moderate level of lower body endurance.
• 100 to 200: A score in this range is good, reflecting strong lower body endurance.
• 200 and more: An excellent score! It means you have exceptional lower body endurance.

Flexibility and Mobility: Unlock Your Running Potential

Runners often struggle with tight hamstrings and calves, which can lead to overuse injuries like Runner’s Knee and ITB syndrome. To assess your flexibility and mobility, let’s go through three tests:

9. Test 1: Hamstring Flexibility

Test It: Sit on the floor with one leg extended straight and the other leg bent so that the sole of your foot touches the inner thigh of the extended leg. Reach forward toward your toes while keeping your back straight.

Score It:

Interpret your score based on how close you can reach to your toes without straining.

Scoring Guide for Hamstring Flexibility

• Not able to touch your toes: This may indicate limited hamstring flexibility.
• Able to touch your toes with fingertips: A moderate level of hamstring flexibility.
• Able to touch your toes with palms: Good hamstring flexibility.
• Able to reach beyond your toes: Excellent hamstring flexibility.

10. Test 2: Calf Flexibility

Test It: Stand facing a wall with one foot forward and the other foot back. Bend the front knee while keeping the back heel on the ground. Your back leg should be straight, with the heel touching the floor.

Score It:

Your score depends on how close your heel can get to the wall without lifting off the ground.

Scoring Guide for Calf Flexibility

• Heel can’t reach the wall: Limited calf flexibility.
• Heel reaches the wall: Moderate calf flexibility.
• Heel touches the wall or gets very close: Good calf flexibility.
• Heel easily touches the wall: Excellent calf flexibility.

11. Test 3: Hip Mobility

Test It: Sit on the floor with your legs straight out in front of you. Try to reach forward toward your toes while keeping your knees straight.

Score It:

Your score is based on how close you can reach your toes without bending your knees.

Scoring Guide for Hip Mobility

• Not able to touch your toes: Limited hip mobility.
• Able to touch your toes with fingertips: Moderate hip mobility.
• Able to touch your toes with palms: Good hip mobility.
• Able to reach beyond your toes: Excellent hip mobility.7

12. Thomas Test

The goal: Assess hip flexibility, precisely in the iliopsoas and quadriceps muscles.

Thomas Test: Assessing Hip Flexibility

Test It: For the Thomas Test, you’ll need a partner:

Lie on your back at the edge of a bench or table.

Pull both knees toward your chest using your arms.

While keeping your lumbar spine flat on the bench, lower your right leg toward the bench, letting it hang freely.

Have your partner measure where your right leg hangs.

Repeat the test with your left leg.

Score It:

Interpret your score based on how your leg positions during the test:

• Your leg touches the bench: Good hip flexibility.
• The back of your leg is slightly off the surface: Average flexibility, indicating tight hip flexors.
• Your upper thigh won’t get parallel with the bench: Poor flexibility.

13. Sit and Reach Test: Evaluating Hamstring and Lower Back Flexibility

Test It: Perform the sit and reach test as follows:

Sit on the floor with your legs extended straight ahead. Keep your knees locked and pressed to the floor.

Reach as far as you can toward or beyond your toes without rounding your back. Hold the position for at least three seconds and note how far down you can reach.

Score It:

• You can easily reach and grab your toes: Good flexibility.
• You can grab your ankles or shins: Average flexibility.
• You can only grab your knees: Poor flexibility.

14.  Depth Squat Test: Mobility and Stability Assessment

Test It: The depth squat test assesses the mobility, flexibility, and stability of your lower body:

Stand with your feet shoulder-width apart. Hold a pole or bar in both hands and straighten your arms overhead.

Drop into a deep squat while keeping your back flat and your knees tracking over your toes.

Score It:

• Ankles and heels remain in contact with the floor without any struggle: Good mobility, flexibility, and stability.
• You struggle to keep your back flat and knees tracking over your toes, but your heels remain on the ground: Average mobility and stability.
• You can’t achieve a full squat without raising your heels off the ground: Poor mobility, flexibility, and stability.

Total Body Strength and Conditioning Fitness

15. Total Body Strength and Conditioning: The CrossFit Challenge

If you’re ready to push your fitness limits and embrace a well-rounded approach to total body strength and conditioning, CrossFit might be the challenge you’re seeking. CrossFit’s philosophy revolves around non-specificity, aiming to excel in all facets of fitness. One of the quintessential CrossFit workouts is the Fran WOD (Workout of the Day):

The Fran WOD: A Test of Total Body Fitness

Test It: The Fran WOD consists of the following exercises:

• 21 thrusters (95 pounds for men, 65 pounds for women)
• 21 pull-ups
• 15 thrusters
• 15 pull-ups
• 9 thrusters
• 9 pull-ups

Perform these exercises as quickly as possible while maintaining proper form.

Score It:

Interpret your score based on the time it takes you to complete the workout:

• 12 minutes and more: This score suggests you may need to work on your overall fitness.
• Eight to 12 minutes: Falling into this range is considered average and indicates a decent level of fitness.
• Five to eight minutes: A good score, reflecting strong total body fitness.
• Less than five minutes: An excellent score! It signifies exceptional total body fitness.

Body composition

16. The waist-to-hip ratio

Determining your body composition is crucial for understanding your overall health and fitness. One effective way to assess body composition is by measuring the waist-to-hip ratio. Here’s how to do it:

Measuring Your Waist-to-Hip Ratio

Test It: To measure your waist-to-hip ratio, follow these steps:

Get a measuring tape. Measure your waist at the narrowest point, usually just above the navel. Then measure your hips at the widest part of your buttocks.

Score It:

Calculate your waist-to-hip ratio by dividing your waist circumference by your hip circumference.

Interpreting the Results for Men

• 96 or higher: This ratio is considered poor and may indicate a higher risk of health issues related to body composition.
• 90 to 0.96: Falling within this range is considered ordinary, indicating an average waist-to-hip ratio.
• 83 to 0.89: A ratio in this range is considered good and suggests a healthier body composition.
• 82 or less: An excellent waist-to-hip ratio, indicating a favorable body composition.

Interpreting the Results for Women

• 86 or higher: This ratio is considered poor for women and may suggest a higher risk of health concerns related to body composition.
• 80 to 0.86: Falling within this range is considered ordinary, indicating an average waist-to-hip ratio for women.
• 73 to 0.79: A ratio in this range is considered good and reflects a healthier body composition.
• 72 or less: An excellent waist-to-hip ratio, indicating a favorable body composition for women.

Understanding the Importance of Waist-to-Hip Ratio

Your waist-to-hip ratio provides valuable insights into your body composition and overall health. Maintaining a lower ratio, whether you’re a man or a woman, is associated with reduced health risks related to body fat distribution, such as cardiovascular diseases and metabolic disorders.

Monitoring your waist-to-hip ratio can be a useful tool in achieving and maintaining a healthy body composition. It’s important to remember that body composition assessments like this one should be part of a comprehensive approach to health and fitness. Combining a balanced diet, regular exercise, and a holistic understanding of your body can help you achieve your fitness goals and maintain optimal health.

How Fit Are You Really?  – The Conclusion

Here you have it!

The above fitness tests can shed light on how fit you are. So take them as soon as you can and keep track of your progress. That’s how you will improve.

In the meantime, thank you for reading my post.

Feel free to leave your comments and questions below

David D