Common Running Mistakes
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Whether you run outside or on a treadmill there are some things to keep in mind about your form. Bad form can lead to injury and make your running experience harder than it has to be.
Hunched Shoulders
I’m guilty of this one. You may catch yourself running at a good pace but then realize that you are tensing and hunching your shoulders up. This limits your arm movements and causes unnecessary stress. Be sure to keep your shoulders relaxed.
Feet Landing Too Hard
When you run, pay attention to how hard you land your feet. Your feet should not be slamming the ground. The hard impact is extra force that your body is absorbing which can lead to increased injury. The best thing to do is run tall and land lightly. Try not to bounce but stay closer to the ground.
Leaning Forward Too Much
Usually there is no real need to lean while you run (unless you are on a steep hill.) Leaning too much can add pressure to your lower back as well to the front of your knees. Remember to run tall.
Swinging Arms Too Much
You don’t need to have huge swinging motions in your arms when you run. Sometimes you may see people running with their arms down and forearms swinging back and forth. You can help avoid injury by keeping your hands close to the body and letting your arms move naturally.
image credit: sxc.hu
Everyone Has a “breaking point”…at Different Times
This is a guest post by author Matthew Perry
I personally believe that proper meal plans and exercise can “fix” just about everything that ails us. And if you feel the same way, maybe something happened in your life to get you “moving”. As Oprah says, an “ah ha” moment…(not that I’m admitting to watching Oprah, I just think I heard that somewhere, yeah, that’s the ticket).
Maybe you put on a few extra pounds?
Maybe you noticed you weren’t as tight as you used to be?
Maybe you got short of breath tying your shoes?
Maybe you got winded shopping?
Maybe you just felt like poisoned crap?
Maybe your doctor said that you better get it together?
Maybe you developed diabetes?
Maybe you had high blood pressure?
Maybe hemorrhoids? (just making sure you’re paying attention…as exercise can help these)
If this email is old news, then you have already experienced your “trigger” point. If you have not already, then it’s time that you got pissed and listened to your body.
What was your trigger point? What was the final straw that got you to commit to a healthy lifestyle? Mine, even though I have been a fitness nut my whole life, was getting short of breath trying to tie my shoes. I had taken toooooo much time off of doing cardio and was only doing weights…I was out of balance so to speak. I remember sitting on the edge of my bed, bent down and was halfway through my second shoe lace and was labored. I stood up and looked in the mirror and went oh no, not me. That was all it took. But I was also ready, grasshopper.
Matthew Perry has been an avid health and fitness enthusiast his entire life. He worked for 8 years in the health club industry as part owner and manager of two successful health and fitness centers. This is where he honed his personal training skills and discovered his enthusiasm for helping people create healthier lives. His passion led him and his wife, Karen, to create 3rd Chance Fitness (www.3rdChanceFitness.com) and Muscle Memory™ whey protein powder, the first in a line of health and nutritional supplements.
Proper Use of the Leg Press Machine
One machine that I rarely use in the gym is the leg press. It is often in use by others but the main reason I shy away from it is because I wasn’t exactly sure about the proper way to use it. With that being said, I looked up videos on how to use one and found a really good explanation below.
All machines in the gym can cause injury if you don’t know what you’re doing but specific ones such as the leg press machine can also cause lower back injuries if used improperly. Of course, watching a video helps but if you are having doubts, ask a personal trainer to go over it quickly with you.
Quit YELLING at me!
This is a guest post by author Matthew Perry.
…About how your metabolism is slowing down as you age…Bah, Humbug! I do not think it is so…I think people slow down, not metabolisms.
People say to me almost daily,” When I was in my teens and early 20’s, my metabolism was on fire…I could eat whatever I wanted and blah blah blah…”
BullShxx!
Okay, I am going to speak for me, as I see it and experience it…
When I was in my late teens and early 20’s I could NOT AFFORD to eat like I can now.
When I was in my late teens and early 20’s I HAD NOT created FAT cells…like I “own” now. FYI- Once you create a fat cell, you do not lose it…you keep it like luggage…which means it is always there, lurking…waiting…hoping for you to feed it. And it is a lot harder to create a fat cell than it is to replenish an existing fat cell…THINK ABOUT THAT ONE.
So as I lived into my late 20’s I ate more, because I could afford more than JUST Top Ramen in my cupboards and I could eat out in restaurants. So slowly but surely I created fat. (Yes I was still exercising 5 days a week…but I was eating more than my body was putting out, that is why what you eat is more than 50% of this health and fitness journey).
So to make my point a little more clear-
I gained fat because I ate MORE in my late 20’s early 30’s, than I did in my teens and early 20’s.
So it is harder, now that I am approaching 40, to lose body fat because I created fat and their lovely fat cells…
This could give you the impression that your metabolism has slowed. Maybe you have just slowed down.
So quit blaming your metabolism and accept that life just got one up on ya…just like me and everyone else…AND TAKE IT FROM HERE! Have no regrets. And remember that you are in charge of your destiny and always have been…!
Just a tip: If you’re looking to get back on track, DO NOT SKIP MEALS! (You might think no one is watching…but your body always is). When you eat, your body converts food into energy. If you STARVE YOURSELF, your body will try to conserve energy, thus slowing down fat burning. Ideally, you want to eat several small meals instead of 3 big ones.
Cheers to your Health and Fitness,
Matthew
www.3rdChanceFitness.com
Matthew Perry has been an avid health and fitness enthusiast his entire life. He worked for 8 years in the health club industry as part owner and manager of two successful health and fitness centers. This is where he honed his personal training skills and discovered his enthusiasm for helping people create healthier lives. His passion led him and his wife, Karen, to create 3rd Chance Fitness (www.3rdChanceFitness.com) and Muscle Memory™ whey protein powder, the first in a line of health and nutritional supplements.
A Week Off
I haven’t written a post on here in over a week and it wasn’t because I was taking a break. I finally got over a cold which left me unable to do much of anything except for work. I got to the gym on Saturday and tried running for 30 minutes but couldn’t do it. I ran/walked for 20 minutes because I couldn’t breathe properly from getting over the cold.
I did lift a few weights too just so I could feel like I got in a good workout. I feel great now and will be writing on all of my health blogs on a somewhat regular basis again.