The Top 3 Strategies To Help Runners Strengthen Their Legs, Improve Their Performance, And Avoid Pain And Injury
It is exceptionally unnerving that it’s actually rare to find a dedicated runner who does not experience aches, pains, and injuries on a regular basis. I’m struck speechless at the fact that this activity, which is inherently natural for humans, can cause so many problems in the body. And make no bones about it. Running injury rates are practically stratospheric, and we have an epidemic of weak, injured runners on our hands. They don’t call it “runner’s knee” for nothin’, after all.
In fact, I’ve heard it said that running is one of the top 10 forms of physical recreation, and also one of the top 10 highest injury-producing forms of recreation. Now, I don’t know if that’s statistically accurate or not, but I do know that running is extremely popular and that a lot of runners are running injured. And I don’t know about you, but I think that’s a big – BIG – problem. If that wasn’t enough already, many runners have even accepted that running in pain or running injured is totally normal – that it just comes with the territory. And you know what? That kindof makes me think that we need a new paradigm shift for running. Those little aches and pains are the bane of runners around the world, but it doesn’t have to be this way.
Now, a couple weeks ago, a woman asked me if I had any solutions for strengthening the legs in order to help prevent running injuries. I had to tell her with a calm demeanor, “Why, yes. Yes, I do.” What I really wanted to do was squeeze her by the arms and gleefully exclaim, “Do I ever!”
Continue reading An Unconventional Guide On Strength Training For Runners
Introducing the Escalating Intensity Strategy to Help You Squeeze Every Little Bit of Benefit Out of Only 3 Sets of Work For 21st Century Results
Please tell me you haven’t been doing three sets of ten reps in your training program. Seriously, that is so 90′s. I mean, even the personal trainer at your local health club who got his cert from a mail-order catalog isn’t even prescribing that format anymore. And you know why? In a word, it’s generic. In a bunch of words, it’s generic, vague, impersonal, and lacking in all the fundamental qualities of customized program design, which doesn’t exactly work for individuals – like you and I. And that’s not exactly ideal, unless you particularly enjoy cookie-cutter, group fitness-esque training programs where everybody’s a winner, etc. etc., and you don’t really build a high standard of fitness – even though that’s what everyone wants.
Now, don’t get me wrong because it’s not that doing 3 sets of 10 is inherently bad. The problem is that it was considered the gold standard for so long without ever being questioned for validity. It’s just what coaches, trainers, and instructors taught. It’s just what people did – for decades. But not anymore.
No no, today people are starting to wake up and realize that there’s more to working out than simply breaking a sweat. There’s more to working out than merely getting all your reps in. There’s more to working out than showing up, checking it off, and then going home to feel good about yourself. There’s more – much more.
Of course, you could be content with the old status quo and keep obtaining your marginal results – at least until you plateau, get injured, give up, and restart the process all over again. Be my guest, and let me know how that works out for you.
Now, you and I both know that that’s not really what we want. We want to not only clock in and do the work, we want to make the most of every second that we devote to bettering ourselves physically and our quality of life as a result. We want to milk it for all it’s worth – and a’milking we shall.
So, I’m going to show you one simple way to improve your training program by super-charging the simple 3×10 formula by making it a little bit more personalized (BIG step in the right direction to go with your training as a whole). The key is that we’re looking for quality here, people. And so, without further adieu, here’s the formula that I’ve used with great success with my clients and personally…
Continue reading Why Doing 3 Sets of 10 is DEAD
It all started when my Dad bought me the Marine Corps 3X Fitness Program for my 11th birthday. This book taught me how to do pushups, pullups, and situps like the Marines, and I was ecstatic about it. More importantly though, it piqued an interest about getting stronger, and being all that I could be. Soon after, I also got a weight set – you know, the ones with the plastic plates. I did nothing but the essentials: bench press, bicep curls, and some “other stuff.” Along with my 100 lb Everlast punching bag, I was in adolescent paradise down in my training lair under my parents house. That was all the way back in middle school…
Continue reading My Fitness Evolution – from 11 years old in my parents basement, to finding childlike freedom as an adult
Scott Sonnon – the inventor of the Clubbell and the creator of Prasara Yoga
Part 1 of this interview can be found on this page.
Of all the fitness professionals I have drawn my philosophy from, Scott Sonnon, is one of the most influential on my life. I have taken more useful information [...]
Scott Sonnon – the Flow Coach
Of all the fitness professionals I have drawn my philosophy from, Scott Sonnon, is one of the most influential on my life. I have taken more useful information from this man than probably any other coach – including information meant for more than just physical living. It [...]