Mud-Run Training - Where to Start

Final entry from our trainer, James "Max" Clark.

It's the season for Mudruns and all different kinds of events. Being able to run the minimum 5k can be the least of your challenges when participating in one of these races. They include jumping, crawling, climbing and even balance obstacles that can make preparing for them more difficult than you might imagine. If you have never done one before here is an example of workout regiment to get you started.

Start out with 4 workout days a week, preferably Monday, Wednesday, Friday, and Saturday. Make sure to warm-up with stretching both before AND AFTER each workout.

Monday, Wednesday, Friday

Intermittent running and exercises-Start with a set time to run or walk at an incline if you have never been a runner.  Start by doing 3 minutes and working your way up to 5 minutes. In between the running, pick an upper body, lower body and core exercise to do submaximal exhaustion with for a time period of 30 to 60 seconds each.  Examples could be: burpees, pushup, pullups, high jump, plank to a pushup, mountain climbers, lunges, inverted rows, squats, overhead press, Turkish get-ups, etc… Repeat this process for a set number of rounds or until you reach a desired total distance on the runs.

Saturday

This is going to be your long run day. You can either choose a distance, but personally I prefer time. Again for those who are just beginning running, start at 1 mile and work your way up to the total distance of your race. This is the part that is going to take planning because you can’t increase the distance too quickly without risk of injury or breakdown.  Make sure to give yourself enough time and plan out the increments to give your body time to compensate and recover before the date of your race. I suggest not doing this on a treadmill, but instead go to a park or some outside venue that is not paved, after all most mudruns are cross-country!

Happy Training and have fun!

The Thrill of Virtual Running

I bet that title just made you go, "huh?".  Virtual running...sounds a little like an oxymoron.  However, it is real and you really do run (or jog, or walk or run/walk).  Virtual running is a fairly new concept in the road race world.  Organizations such as "Will Run for Bling" are now allowing people to run/walk/jog on their own and still help charities/organizations.  This is nice for people who may be intimidated by competing with other runners yet it gives people a goal to work towards.

So how does it work?  Well, first you can go to a virtual running website (i.e., Will Run for Bling) and peruse the list of upcoming virtual races.  Sign up for the one that tickles your fancy then hit the road or the treadmill.  You submit your finishing info and they send you "bling", which may be anything from a customized race bib to medals to t-shirts.  It's that easy!!

So the next time you are thinking about what your next fitness goal will be, consider virtual racing.  Compete against your friends or neighbors or just yourself.  Help various organizations and have fun at your own pace.  Try it today!! 

 

Getting the Most of Ground Reaction Forces

Here is the third installment of trainer, Todd Walbert's blog.  Read on to find out what he has to say about "ground reaction forces".

I changed my mind on the topic for today's blog.  I want to talk about "ground reaction forces" or GRF for short.  First, let's define GRF...it is equal in magnitude and opposite in direction to the force that the body exerts on the supporting surface through the foot.  That's a big mouthful but in layman's terms it refers to the reaction of the force the body exerts on the ground.  Now, on with my thoughts.  I see so many people running on the treadmill while at PROMATx.  Most people know walking or running outside is better for you, but why?  It's because you have to work harder when not on a moving track.

Bear with me as I talk a little about the science behind GRF...it might get a little technical but hang in there!  At the University of Kentucky, I participated in a lab that studied GRF.  We ran as natural as possible over a force plate in the ground.  This plate was an aluminum alloy plate, approximately 14-16" rectangle, that was flush with the ground.  When we took a step on the force plate, it measured the "multiplanar force" or "angular pressure" exerted on that rectangular plate.  In this lab, we chose to measure the vertical positive and negative loads acting on the plate.  All of this information was, of course, computer generated but what was taken from this lab was that when you are on the treadmill you are absent of the "propulsion phase" of running/walking.  When moving forward on the ground, you have to "propel" yourself forward to keep moving.  On the treadmill, the belt carries your foot back, then your hip flexor muscles are used to step forward.  In other words, you have to work harder to move yourself when you are running/walking outside versus traveling the same distance on a treadmill. 

How do you account for the lack of the "propulsion phase" when on the treadmill or, in other words, get a better workout?  First, no healthy person should ever be on the treadmill with 0% grade/incline.  Try it, then spread the word.  On the same note, raising the incline to a crazy high number (thereby increasing the propulsion needed to keep up with the moving track) which causes you to hold onto the heart rate handles is another gym "don't".  [Refer to my last blog on "Gym Etiquette".]  While you are holding on and walking up this "Mt. Everest" hill, take a gander down and see what your heart rate does.  Does it go up?  Most likely it drops slightly while you are holding onto the handles.  That should be a clue that holding onto the handles of the treadmill (or for that matter, any cardio equipment) lowers the efficacy of your workout.

So, it's too hot outside to run/walk or the weather is not cooperating or you just would rather be on the treadmill.  How can you take advantage of this propulsion phase?  Use at least 1% grade/incline on the treadmill to give the feeling of a climb.  When you get used to this level then try to go back to 0%, it feels as though you are going downhill.  If you insist on using that crazy high level of incline, you better keep your hands off of those handles or I'm going come by and punish you!!  Give it a try.  You can even test yourself by comparing your run/walk outside versus that on the treadmill at 0% grade/incline.  You'll see that outside is harder, regardless of environmental factors.  

PS...this blog was not intended to bash treadmills.  I can think of hundreds of ways to effectively utilize this revolving belt!  Come and see me for details.  You won't regret it!!

Stability Discs - How to Improve Balance & Core

So you've seen those little pillows of air in the gym.  You may have seen someone standing on them.  But what are they and what are they for?  Those pillows of air are stability (or balance) discs and you can do a variety of exercises on them to improve your balance and strengthen your core.  Just for some background information, refer back to our blog entries on balance and core.

Remember, balance exercises aren't just for the elderly.  Everyone should take some time to perform balance exercises to improve core strength and to increase strength in the ligaments of the ankles.  If you are a runner and do any trail running or compete in cross country or mud runs, balance exercises are extremely helpful since you participate/compete on uneven surfaces.  Once you master simple balance exercises you can increase the difficulty by performing the same exercises on stability discs.  Here are a few examples of stability disc exercises you can do to improve your balance and core strength.

1. Bird Dog:

• Get down on all fours with hands directly under your shoulders and knees under hips.
• Place a stability disc under your right hand and left knee.
• Lift and extend your left arm and right leg.
• Repeat 10-15 times then switch the discs and repeat on the other side.
2. Squat

• Stand on 2 stability discs with feet shoulder-width apart.
• While balancing on the discs perform a squat as low as you can go.
• Press feet into discs and stand back up.
• Repeat 10-15 times.
3. Half-Kneel Run

• In a half-kneeling position on your left knee, place a stability disc under your right foot.
• Be sure your left knee is under your hip and right foot is under your right knee.
• Grasp 5-pound dumbbells in each hand.
• Sitting up tall, swing arms as fast as you can without twisting your torso.
• "Run" for 30-60 seconds and repeat on other side.
• Can be performed with no dumbbells in hands.
4. Plank/Mountain Climber

• Place a stability disc under each hand and extend legs back until you are balancing on your hands and toes.
• Lower hips slightly so you body is in a straight line from shoulders to toes.
• Be sure your hands are directly under your shoulders.
• Hold this plank position for 30-60 seconds.
• To perform the mountain climber, bring one knee into your chest then quickly switch legs.
• Repeat for 30-60 seconds. 
5. Curtsy Squat

• Start with feet shoulder-width apart and hands on hips.
• Place stability discs in front of you at a diagonal from each leg.
• Lift right leg off the ground and step in front of left leg at a diagonal so your right foot steps on the disc.
• Push off with right foot and return to starting position.
• Repeat with left leg.
• Repeat both sides 10-15 times.

As a reminder, you should be able to correctly perform each of these exercises WITHOUT the discs BEFORE adding a stability disc to your routine.  Once you've mastered the exercise then add the disc(s) and perform the same move.  A little more difficult, huh?  When balancing on the discs with your hands or your feet, try to keep the pillow of air stable.  In other words, when standing on the disc, try not to allow the toes to go to the ground or the heels...balance yourself on the disc.  You may wobble around a little bit until you become proficient with these exercises.  That's OK...just keep working at it!!

So the next time you are in the gym, try your hand (or foot) at stability disc exercises.  You'll find out just how proficient you are with your balance.  Don't worry if you fall off the discs.  Stand close to a wall or machine so you can hold on in the beginning.  Gradually work your way further from the wall/machine and let your body take over with improving balance.  Good luck!!  Don't forget...if you need assistance with these or any exercises, be sure to talk with a fitness professional.  We are here for you!!

Are You Ready to Get a Little Dirty?

What's the latest craze for competitive adults?  Mud runs and obstacle courses.  What a great way to unleash your inner child!!  Events such as Tough Mudder, Spartan Race, and Warrior Dash are popping up all over and are adding an "extreme" element to your typical 5K/10K/half-marathon races.  Climb over walls, wade through chest/waist deep muddy water, crawl under barbed wire, and jump over fire.  These competitions aren't for the faint of heart but they do add a different component to the race.  Instead of just focusing on cardiorespiratory fitness for straight running events, these mud run/obstacle course events add muscular strength and endurance into the mix.

Think you are ready to try an obstacle course race?  First, be sure to note, you will have to sign a "death" waiver to be eligible to compete in any of these types of competitions.  If you are not willing (or crazy enough) to have the potential of dying on an obstacle course, then by all means, don't sign up!!  If you do have that wild hair and are looking to reclaim some playground bragging rights, then this type of competition might be what you need.  Click on the links above to check out information on some of the bigger mud runs/obstacle courses.  Get a feel for how long the event is and what types of obstacle you will face.  Once you are committed, it's time to start training.  While you will definitely need to run/jog as part of your training, you will also need to add other exercises to prepare your body for the obstacles.  Head out to the local park and shoo the kids off of the monkey bars.  When the coast is clear, grab on and see how far you can travel without falling off.

Remember, these events aren't for the faint of heart but the mud runs/obstacle courses do help build camaraderie and team spirit.  So find some friends who are just as crazy as you are and sign up for one of these events.  You'll have a new accomplishment to brag about to friends and family members.  How many people can say they jumped over fire and crawled through the mud...on purpose?!?

If you are ready to sign up for one of these events (or you've already committed yourself) and need help with a training program, stop in at PROMATx Health Club and talk with one of trainers.  Learn how we can help you get in shape and prepare your body for an obstacle course.