Gravity Fx Fitness

Runners need to do resistance training for improved running efficiency and this time of year is perfect for it – a combination of strength, balance and coordination is definitely a good thing.

Not just for runners, these moves are beneficial for many people who want to move better, with greater strength.

Get moving!

Brian Morgan

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In a study involving 20 marathoners, runners who drank Montmorency cherry juice recovered faster after running a marathon.

The tart cherry juice was consumed twice a day for 5 days prior to the London marathon and for 2 days after.  These runners recovered strength more rapidly and saw a decrease in inflammation and oxidative stress.

Tart cherries have high amounts of anti-oxidants and  appears to increase the rate of recovery after strenuous exercise.  Long distance endurance events can cause muscle damage and inflammation, taking several days to recover.

During this time, the athletes’ muscles may not contract as efficiently as they did prior to the event.  The juice contains phytochemicals known as anthocyanins.  These contain anti-inflammatory and anti-oxidant properties.

One of the researchers, Dr. Glyn Howatson of Northumbria University, thinks that this could have some impact on those suffering with rheumatoid arthritis and fibromyalgia, and thinks that further studies should be completed.

This study was reported in the Scandinavian Journal of Medicine and Science in Sports in 2009.

Get moving!

Brian Morgan

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I learned of chia seeds and the many health benefits of consuming them, such as the very high anti-oxidant content, omega-3 fatty acids, fiber and protein, a little more than a year ago.

I have taken them off and on during that time, either in a protein drink or in my oatmeal (steel cut oats).  They were regarded as a super food among the ancient Aztecs.  They are reported to give you increased energy and endurance.

Recently, I have been reading the book Born to Run by Chris McDougall about the endurance feats of the Tarahumara Indians of Mexico’s Copper Canyons.  Its a fascinating and well written book that looks at endurance running from an interesting perspective.

One particular drink that they consume is Iskiate (chia fresca).  It is made from a brew of chia seeds, lime, and some honey, though there might be other variations, as well.  In the book this concoction was given to the author and also was reported to aid another explorer as he made the climb out of the deep valleys in the region.

This “new” energy drink might be something to consider as a healthier alternative to sodas and some of the commercial energy drinks available.  To see one recipe for this drink go to Runner’s World.

This may be something to help with weight loss as it helps you feel full and may keep your insulin levels from spiking.  You might also be interested in my previous article on chia seeds.

Get moving!

Brian Morgan

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The “band man” physical therapist Dave Schmitz just celebrated his 47th birthday and I thought I’d post one of his videos on flex band stretching.  Did I mention that he can do the front splits?  He’s also very agile and explosive – qualities most people in their forties have lost.

Before doing band training he had some injuries like many of us who do (did) traditional type exercises.  I think you will agree that Dave has pretty decent flexibility.

If you have a lot of stiffness in your hips or legs I would suggest some self massage with the Stick, foam roll and/or tennis ball.  A professional massage that includes some skilled deep tissue work might be even better.

Here’s some lower leg and ankle work that is great for runners.

I can definitely recommend the use of these bands for improved fitness, flexibility and agility.  To purchase bands go to Resistance Band Training or email me for more info.

Get moving!

Brian Morgan

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I just started making a protein/energy drink that is fairly nutritious and tastes good at the same time. I ditched dairy about 4 months ago after some sources made me think it might not be the best for me.

I still enjoy  some pizza here and there (gotta live a little) but have dropped milk and regular protein powders.  Instead, I’ve been using brown rice protein, which tastes kind of “chalky.”

I also mix in chia seeds for the Omega-3’s, high fiber and antioxidant content.  Chia seeds also contain protein and were said to have been a big part of the Aztec diet, providing sustained energy for battles and hunting trips.

I recently read about this “lost” tribe in Mexico’s Copper Canyons that use them to fuel their long runs and hikes through these treacherous lands…..

but since the rice protein isn’t the tastiest, I used some almond milk and a touch of brown sugar for some added flavor.  This makes a big difference!  This doesn’t add that many carbs to the drink and is far fewer than what you get in the typical smoothie drink.

You also get some minerals with the almond milk and for good measure I pour a little bit of sea salt into my hand for all the trace minerals in it.

I made my drink today after my hike/jog through some local woods.  I’m not a runner by any stretch of the imagination but I love the outdoors and it hasn’t gotten too cold out, so I decided to change up my routine a little – a big tip there for all of you that do the same routine all the time.

I did a run/walk, trying to add in some diagonal and lateral movement as I went down the hills in the grass.  I was partly inspired by the book I started reading Born to Run, which is a fascinating tale of a little known tribe in Mexico, their unique lifestyle and their amazing feats of endurance.

Get moving!

Brian Morgan

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Cross training might help you avoid injury and increase performance.  In a recent newspaper article, a trio of local physical therapists were featured in their preparation for an Ironman Triathlon.

According to one therapist, “I have done three marathons, but the daily running was always causing some sort of injury.  The cross training keeps me fit and injury free.”

I’ve worked with a few runners over the years and overuse injuries seem to be part of the training.  I can remember the first year that we had a local marathon.  I did massage therapy with three people that had become injured while increasing their mileage to prepare for the race.

Adding in biking and swimming can take some of the pounding off your muscles and joints.  If you don’t want to do a triathlon, add in some resistance training that focuses on single leg stance, such as lunges and stepups.

You can also focus on recovery methods such as massage and stretching.  You need a combination of strength and flexibility built into your muscles – they should be elastic, like a rubber band.

Hard training athletes need quality massage therapy on a regular basis.  My massage mentor had one of his athletes set the NFL record for most carries in a season by a running back, while getting weekly massage.

Self-massage is a more viable solution for most of us.  This can be a foam roll, tennis ball, or rolling massager like the Stick or Tiger Tail.  Follow this up with various types of stretching and throw in some strengthening exercises, as well.

Don’t forget to engage in sport or recreational activities that work the muscles in different movement patterns, like lateral movements.  For specific strengthening exercises, check out my other running articles.

Get moving!

Brian Morgan

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Can using a run-walk method increase your running performance?  I just read an interesting article on marathon running that you might find interesting.

The article was featured in Competitor magazine, a Chicago free publication geared to the active lifestyle.  The author is a running coach who has used this method of run-walking to qualify for the Boston marathon over a dozen times.

For the record, I have never, nor will I ever, run a marathon.  At my size, I’m not designed for endurance races – but what this guy says, makes sense.

He recently watched one of his pupils run a marathon.  The runner used a planned run-walk strategy.  This might not sound that out of the ordinary, as I’m told that many runners end up walking here and there while completing a marathon.

Instead of running until fatigued and then resorting to walking, the walk portion is planned into the marathon and in the training, as well.

You would take regularly scheduled walk breaks throughout your run, in order to stay “fresh” throughout your marathon.

This lets your breathing return to a more comfortable rate and gives your muscles and joints a break from pounding the pavement.  Sounds like something that would work well for those increasing their training mileage or older runners, too.

In the early portion of the race, your times would be slower, but you make up for it on the back half.  In fact, the runner mentioned set a PR in his marathon, while running a slightly faster second half of the race -

something unheard of.  This might be something that could improve your running performance and allow you to enjoy it more.

From someone who has worked with injured runners before, I’m guessing that this might cut down on overuse injuries.

This method also works for resistance training.  Stay tuned for an article on how you can apply this type of method to build lean muscle tissue (increased metabolism) and increase your strength with density training.

Get moving!

Brian Morgan

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Flexband resistance bands are a great tool for dynamic flexibility and core training.  I’ve used several different types of bands for training and these are the most versatile.

These bands resemble thick rubber bands and have a lot more resistance than typical therapy bands.  I found an article by physical therapist Dave Schmitz about four years ago and was intrigued by his training methods.

Most resistance bands are made of tubing and are good for upper body pushing and pulling movements.  He uses the flat bands for dynamic stretching and agility drills that I haven’t seen before.

In particular, he has a lower body flexibility routine that gets great results.  I have been doing Active Isolated Stretching with myself and my clients for a long time.  I used to use it with the local arena football team before they went out for warmups.

His method allows you to do this same type of active stretching with resistance bands, making the muscles more elastic and stronger at the same time.

In addition to bootcamp classes, Schmitz uses the bands for agility and core training.  High school football teams in Wisconsin using his methods have won state championships in recent years or finished near the top.

They are a great tool for distance runners who want to stay flexible and minimize the risk of overuse injuries.  Self-massage with the Stick and then doing his flexibility routine is a potent combo.

If looking for a great tool for home workouts, I can definitely recommend Resistance Band Training.  Its also something you can take with you when traveling.

Oh, by the way, Dave can do the front splits at 45 and is as agile as most professional athletes.  Look for the Total Flexibility Training package.

Get moving!

Brian Morgan

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According to a recent study, weakness in the hips may lead to lower body injuries in runners.

A recent article in Reuters reported that weakness in these muscles that provide stability for the hips contributes to some of the overuse injuries that are commonly seen.

The muscles of the hip are important for stabilizing the hip and controlling movement of the leg.  The result of this weakness is inefficient movement, that may increase runners’ risk of injury.

Strengthening the hip can be done in positions that work on single leg or split stance, for maximum carryover.  One way to do this is with the Power Plate split squat position.

This exercise helps activate all the muscles of the hips, working on stability.  You could then go right to a dynamic exercise such as the split squat or dynamic lunges.

If you don’t have access to a vibration platform, you can combine the split squat with stepups and/or lunges.  You can use dumbbells or sandbags for resistance when you have mastered these with your own bodyweight.

Lateral movements with bands attached around the ankles can be used to help activate these muscles.  To read the article that contained this study, click here.

Brian Morgan

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Do runners need to do any core training?  Will it make you a more efficient runner?  Most definitely.

This topic of training for the core has gotten a lot of publicity in recent years, with good reason.  Proper stability in this area is necessary for preventing low back pain as well as increasing performance.

Everyone seems to have a different definition of the core and how to train it, but it is much more than your abs and just doing plenty of crunches and situps.  It also includes your low back and the muscles of hips.

One key area that runners need to focus on is your glutes!  These muscles stabilize your hips which obviously will add to your running efficiency.  If your hip joint is not stable your body won’t properly absorb shock or generate adequate muscle force.

I was at a seminar a few years back and a physical therapist was reporting about an injured triathlete who came to see him.  During the evaluation he asked the man “where is your (butt)?”  Apparently, he had no glute development and that was part of the problem.

By spending a lot of time training his glutes the man greatly increased his age group ranking while spending less time running and such.  If you want to reduce the risk of IT band injuries and other lower leg issues, you need some focus on stability.

Single leg bridges are a simple way to train your glutes.  Keep your knee bent about 90 degrees and push through your heel.  Pause at the top for a second or two and slowly lower.  Make sure you move through your hip, the low back is just “along for the ride,” holding still.

Single leg exercises like step ups and multi-direction lunges are excellent.  Start with your own bodyweight and then add dumbbells or sandbags for extra resistance.  Lunges and squats with sandbags are a great way to train your abs and low back, also.

Most crunches and sit-up variations will have minimal positive impact and could increase your risk for back pain.  Bridges and planks in different positions will provide more stability.  For more resistance, push/pull exercises with resistance bands will challenge your core, as will sandbag exercises.

Get moving!

Brian

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