How to Become a Runner

Though running started to become a more popular sport for athletics in the 60’s and into the 70’s, it’s certainly nothing new. Human beings have been running for survival for ages. The Greeks had competitive foot races at least as early at the 8th century when they held the first Olympics. There is a legend that one ancient Greek ran 300 miles in four days to get help against an invasion of Athens. As you can see, running is a natural activity for humans and people are getting involved from all walks of life.

One of my favorite books on running by Jeff Galloway shows that there are five stages of progression of the runner: the beginner, the jogger, the competitor, the athlete and, finally, the runner.

The Beginner:

One who is new to runner can encounter some difficulties early on. Running is definitely a lifestyle sport. Many times, the Beginner may get out for their daily runner based on excitement for their new sport but then have a more difficult time motivating themselves every day when the newness starts to wear off. They may also find some of their less active friends threatened by their new activity.

The Jogger:

The Jogger now feels secure in the sport. Though the first part of the run may be challenging, they have begun to feel their running “addiction” develop. Joggers do not usually have a plan or goal, but treat their sport as a diversion or a good activity for getting in better shape. However, sometimes the lack of a true goal can lead to frustration.

The Competitor:

Commonly, after about two years of jogging, about 30 percent start to feel competitive urges. Not everyone moves from being a Jogger to a competitor. The Competitor often joins small groups of runners to train better, making every workout into a race.

The Athlete:

The next phase, the Athlete, is the one in which trophies or awards are not the true motivation. The Athlete enters a state of mind in which they compete with themselves. They must meet their true potential, regardless of age or running class.

The Runner:

The Runner enters the phase in which they blend all the best elements of all the previous categories. They must balance fitness, competition, and social life all within the sport. Running exceeds being the primary focus of your life and becomes something that is integrated into all the most important aspects of family, friends and work.

Running is a delicate sport and may not be for everybody – therefore it is important to consult with a medical and fitness professional before starting a regular routing. BOOTCAMP 619 and SD Personal Trainer have great ways to get you in shape to start your daily run.

"Power"

pow⋅er: great or marked ability to do or act; strength; might; force.


Power is an obvious essential part of the motivation and results of exercise. It’s basic physics; power in equals power out. Using your might to lift a heavy weight will result in a stronger, bigger muscle. Pushing your legs harder in a sprint will get you moving faster.


However, “power” is a concept that can relate to so many more facets of your exercise plan and also in the results you get; not only the physical and exterior results, but also the interior and mental ones.


Power lifting


Power lifting has become standardized to three key exercises or events: the squat, the bench and the dead lift. The term “Power Lifting” actually refers to the competitive event consisting of these exercises, but the name is itself is very significant. While performing a squat, a bench press or a dead lift, one is exerting their power against gravity and this action will result in the reaction of increasing power. These are some of the most important exercises one can do to improve overall body or core strength and power.


Power Squat


One very specific concept in fitness is the Power Squat. Often, this term is used to distinguish its difference from the Olympic squat. The power squat is a slightly less deep squat than the Olympic version and promotes strength, as the name may denote, over range of movement.


Will Power


One cannot reach their highest level of fitness without a true commitment. Will power is not only the ability to resist indulging in a piece of cake when you know you should not but also the capability to commit to a workout even when you might rather sit on the couch and watch TV instead.


Power Foods


Lean proteins like chicken and salmon. Whole grains and oatmeal. Fresh fruits and vegetables like peaches and spinach. Healthy fats and oils like walnuts and olive oil. These are all power foods. It is important to consider that the foods that you eat are fuels for your body. If you put in simple sugars, you may get a short burst, but you will soon crash and lose your power. Foods that sustain energy and have a positive effect on your mental attitude and physical abilities are power foods.


Power Nap


There is no substitute for rest. “Naps” are good when you really need some extra rest but there is no substitute for a good night’s sleep. If you don’t allow your body the rest that it needs on a daily basis, there is really just no making it up. To ensure that you will be operating at peak power performance, make sure to get the rest that you need every day.


Empowerment


A healthy body makes you look and feel good. Low energy and feeling dumpy will do nothing for your self-esteem and the attitude that you project to the world. Health is empowerment, both mental and physical.


The Power of Exercise


You may have heard of some of these common concepts as they relate to fitness and exercise. Power is something that is not only an important input to your exercise plan, but a key result you can get in return. By devoting yourself to give power to your exercise and fitness routine, the results will be tenfold.

What is the best time to exercise?

The real answer is... Anytime! However, one should always pay attention to their body to find what the optimum time for them is. The healthiest options for working out are early morning and late afternoon.

Early Morning

It is a great way to energize your day. By exercising early, you will give yourself that boost that you may normally need from caffeine. In addition, you cannot skip a workout if you have already done it! The downside for some people is afternoon sleepiness that can be remedied by a nap or a ten minute walk.

Late Afternoon

The body is warmed up for the day. You may be able to experience your optimum challenge at this time of day; your best run time, fastest swim or heaviest weight. For some, the negative can be a tendency to skip the workout when you have had a busy day.

Evening

Proceed with caution if you prefer to workout before bedtime. It can interfere with your sleep patterns and cause a cycle of fatigue that drains your workout of energy and degrades muscle tone.

This said, there is never a really ‘bad” time to exercise; it is always positive. If you are not sure what works best for you, experiment for two weeks and see how you feel.

Come by BOOTCAMP 619 to exercise anytime!

The Principles of Strength Training

The last entry reviewed the laws of strength training as explained by one of my favorite fitness experts, Tudor Bompa. Bompa also advised on a few more principals of strength training that are very helpful.

These are important guidelines to consider when beginning any strength training program.

Principle One: Vary your training

Any fitness program requires hours and hours of dedication. It is to slip into the same routine. Not only does monotony cause you to lose motivation, but it can also stymie your progress.

The best medicine for this is variety.

Choose different exercise for each body part instead of sticking to your favorites. This will be good for both your body and mind.

Vary the speed of contraction between slow, medium and fast.

Switch between free weights, machine weights and ioskinetics.

Principle Two: Observe individual differences

No two people are the same. This applies also to their fitness plans. Everyone has different genes and athletic backgrounds. Make sure to consider this, along with your body type, when making your fitness goals. Remember that advice from a seasoned athlete or someone of a different body type, though well-intentioned, may not be useful. If you have difficulty identifying your unique situation, seek the help of a fitness professional who is more familiar with these differences.

Principle Three: Employ step-type loading

According to Greek mythology, Milo of Croton, in his decision to become the strongest man in the world, began lifting a calf every day. As the calf grew, so did Milo’s strength. This could be recognized as “step-loading.”

A key to increasing strength though is to also follow increased training load with a period of “unloading” so that the body can adapt to the new, more intense stressors but regenerate itself.

Come by BOOTCAMP 619 and see our success stories for yourself!

The Laws of Strength Training

It is understandable that people get excited about a new fitness program when they begin to see results. Often, a new athlete will start on a program and see phenomenal results almost immediately. It becomes very tempting to dive in head first without thinking through what you are doing or really understanding how to do it.

This can often lead to injury and back-tracking, which can ruin any beginner’s chances at real success.

There are three basic laws that any athlete must follow to proceed to a more comprehensive training program without injury. This theory comes from one of my favorite fitness authors, Tudor Bompa.

Law One: Before developing muscle strength, develop joint flexibility To perform most strength training exercises, one needs a full range of motion around the major joints. Many joints are actually compressed by weight and barbell exercises, which can lead to strain and pain if the joint is not prepared. Make sure to properly stretch around all major joints prior to and after exercise. Prior to starting a weight lifting plan, make sure to prepare the body with a good stretching and cardio routine for a few weeks.

Law Two: Before developing muscle strength, develop the tendons

Tendons are a key support system to the muscles. It is necessary that they are stretched to give the muscle the capacity to grow. Without healthy tendons, the muscle may grow, but not have a good foundation to support it – much like building a house on sand. Develop these tendons for a significant period of time before making heavy weight gains. Patience will pay off.

Law Three: Before developing the limbs, develop the body’s core

All of your muscle groups – legs, arms, chest, etc – are held together by your core. The trunk is a series of abdominal and back muscles running in all directions. They provide the real foundation to the body. Big arms, a wide chest or massive legs may look great, but they won’t be sustainable without a strong core.

Stop by BOOTCAMP 619 anytime for more guidance on strength training, fitness and nutrition.

BOOTCAMP 619’s Guide to Family Fitness

A healthy family can be a happy family. At BOOTCAMP 619, we believe it is important for our members not only to be fit themselves, but to be ambassadors of good health and fitness to their families and community.

Even if you are getting a later start, it is important to work toward a healthy lifestyle at any age. However, to live a long and vigorous life, it is best to start early.

Educating and modeling healthier fitness and nutrition choices for our children is crucial. Aside from the fact that proper diet and exercise for children will promote good physical progress, it is also important for psychological development and life-long health.

Well developed motor skills
Social development and confidence
Good nutritional skills for life-long health
Strong immunity and disease fighting
Increased bone density for safety
Promotion of weight control

With childhood obesity and its related diseases on the rise, along with common budget cuts in children’s physical education in schools, BOOTCAMP 619 is on a crusade for the promotion of our children’s health. As kids are getting ready to go back to school, BOOTCAMP 619 will post a series of articles for parents on such issues as childhood obesity and physical education for kids, along with information on how parents can promote a healthy lifestyle for their children.

Keep watching the BOOTCAMP 619 blog for more information and come in to talk to Chris Keith about your fitness plans and how you can help your kids stay fit.