Monthly Archives: March 2018
Monthly Archives: March 2018
Jay Dicharry, the author of Running Rewired, is board- certified Sports Clinical Specialist. He focuses on running biomechanics. Beyond therapy, he seeks to correct the muscle imbalances that lead many runners to injury.
What really happens when you run
When we run, we are putting the body through a high amount of stress. The forces on the body can exceed 2 1/2 times our body weight. For an overweight runner, this can make running not only difficult but dangerous.
One of the main areas that cause running injuries is a weak core. But the fix is not just about doing crunches or planks. You should look at your core as if were an aluminum can. A can will support a great deal of weight. However, if you make a small dent in the side, and the can collapses. This is why it is critical to ensure the full musculature of the core is strong, balanced, and stable.
Sponsor: This episode of the 40+ Fitness Podcast is sponsored by Fresh-Pressed Olive Oil Company. They are offering you a $39 bottle of their high quality, fresh-pressed olive oil for only $1. Go to 40plusfitnesspodcast.com/oliveoil to learn more.
Quads vs Glutes
Your running correlates with the way you move. If you squat and you find that you squat more forward, you're using your quads too much. If you squat more toward the back, then you may be glute dominant. You can do an exercise of squatting down and at the bottom position, oscillate forward and backward to feel how to activate both. The more you can use your glutes (the stronger muscles), the more powerful your running will be.
Muscular endurance, strength, and mass
Most runners don't want to lift weights because they don't want to add too much mass. But there are ways to use weights to improve your running. To improve your running economy, you want to be able to put more force down on the ground in a shorter period of time. That requires heavier loads with squats, deadlifts. Plyometrics and powerlifting are very effective tools to improve your running. You won't gain much weight as you'll still be running and sarcopenia will keep you from putting on too much muscle.
You can learn more about Jay Dicharry and Running Rewired at LINK.
Jonathan Beverly is the author of Run Strong, Stay Hungry, a collection of tips and wisdom from veteran runners who are still running after many years.
The book includes nine principles that would keep someone engaged in running over the years. Surprisingly, only three are physiological and six are psychological. A few include:
I don't think I'm much of a writer, but I did want to share 4 Reasons Most People Struggle to Lose Weight.
Are you struggling to lose weight? You're not alone. Most of us have experienced this. I have lost and gained the same 10 – 20 lbs so many times. That was until I came to understand I'd been doing it all wrong. The harsh truth is… 4 Reasons Most People Struggle to Lose Weight.
On this episode, we discuss Thomas Moore's new book Ageless Soul,, a book an successful aging.
Thomas Moore is the New York Times bestselling author of Care of the Soul, as well as many other books on deepening soul and cultivating a mature spiritual life, three of which have received the Books for a Better Life Award. At turns, he has been a monk, a musician, a university professor, and a psychotherapist.
– Immortal is the phase of life when you don't think of life as limited.
– First taste of aging is when we begin to recognize that life is not permanent.
– Maturity is the phase where you begin to see changes.
– Shifting toward old age is the phase when you begin to feel old age coming on.
– Old age is a phase of life when you begin to flow with your age.
Most of the shifts from phase to phase come about with an event. In Thomas' experience, that happened when he had a heart procedure. The initiate isn't planned, but it happens anyway.
“To age well you have to be profoundly old and profoundly young.”
Puer is a Latin word that means young person and Senex means old. We carry around a bit of each of these where our youth and our age talk through things to live well. We need to pay attention to the voices. These are a part of your identity and both can be useful.
Sadness and melancholy are a part of aging. Rather than try to collapse from it or avoid it, you should embrace it. Accepting this and looking for the new opportunities that are available to you now that you've reached a given age. And when you're older, you now have something to give to people that are younger.
Thomas recommends that we spend more time outside in nature as we will now have a much greater appreciation of it.
As we reach old age, we have developed as a deeper person. We can use our time to reflect more. We can observe and experience aging of others. We are learning more and we become a different person.
We can dedicate ourselves to learning, relaxing, and enjoying what we see.
Audrey Johns is a weight loss blogger and author of the book, Lose Weight by Eating. The book shares tips and healthy recipes designed to encourage readers to eat nutritious foods that will keep them full and help raise their metabolism.
Audrey shatters the notion that to lose weight, one must be limited to a small amount of food. In fact, the key is the type of food that is eaten. Audrey recommends eating the best quality of food possible, including organic foods. Frozen produce can also be a great option for those on a budget.
The book contains four plans to suit different lifestyles and needs. A 15-question quiz helps readers decide which plan would suit them best. These four plans include:
When going out to eat, Audrey recommends visiting restaurant websites and picking out healthier options. Choose grilled instead of fried. Consider splitting your meal with someone and get a side salad. Fill up on your water and keep asking for more. Look for meals that will be 50% vegetables. The key is to consume high-quality, nutritious, metabolism-boosting food.