Fitness Together - Nichols Hills

5 running mistakes you didn't know you make

Wed, 11 Jan 2012 11:13:00 -0600

If you're a runner, it can be hard to see your own mistakes.

Unless you're constantly running alongside a full-length mirror to check out your reflection, it's impossible to notice that your posture is off. Maybe you have back pain, but you're not sure where it's coming from. Or maybe you're not getting the most out of your stride, but you're not sure how to properly adjust it.

That's where Gregory Holtzman comes in. Holtzman is an assistant professor of physical therapy and director of the newly opened running clinic at Washington University in St. Louis, and he diagnoses movement problems to improve runners' techniques and lessen their pain.

Patients who come to the clinic are first given a musculoskeletal evaluation so Holtzman and his colleagues can identify any problems with their muscle length, mobility or strength.

Then patients are videotaped from the front, sides and back while running on a treadmill so that the physical therapists can see any mechanical abnormalities up close and in slow motion.

"It's a very individualized sort of treatment because not everyone will respond to the same type of cues," Holtzman told MyHealthNewsDaily.

Holtzman shared with MyHealthNewsDaily the five most common issues his patients face (though the solution for each problem can differ from person to person).

To find the right remedy for you, he encourages scheduling an appointment at a nearby physical therapy or running clinic.

1. Asymmetrical running pattern
An asymmetrical running pattern — landing harder on one side of the body than the other — is one of the first things Holtzman takes note of when he observes a new patient. He evaluates this problem by listening to the way the patient runs.

"I think it's an overlooked component of running," Holtzman said. "You can get a lot out of the sound."

If a runner comes down harder on the right side than the left, or vice versa, it could signal an inherent mechanical flaw of the running style that can lead to pain, Holtzman said.

2. Inward knee collapse and weak hips
Another running problem Holtzman commonly observes are people whose knees collapse inward when they run, which is caused by weak gluteus muscles.

When you run, your knees are supposed to stay in line with your hips. But if your hip muscles are weak and aren't supporting your body weight, that weight will go to your knees and cause them to bow inward, he said.

"The knee bends and takes the shock," Holtzman said.

To resolve this problem, Holtzman recommends doing exercises to build up the posterior gluteus medius and the gluteus maximus, two of the key muscles in the buttocks.

3. Running on your fore-foot when you're really a rear-foot runner (and vice versa)
Some people are rear-foot runners who strike down harder on the rear part of the feet, and others are forefoot runners and strike down harder on the front part of their feet. One running style is not necessarily better than the other, Holtzman said, but impact forces may be different between the two running styles.

Rear-foot runners tend to have a higher amount of force exerted on their feet when they strike down compared with forefoot runners, he said.

"For rear-foot runners that are having problems, a lot of times you can make changes to the mechanics up and down the chain that alter the degree of that impact force," Holtzman said.

You do not necessarily have to change from a rear-foot strike pattern to a forefoot pattern, but a physical therapist can help to make subtle changes in mechanics to reduce pain, he said.

Forefoot running has gained popularity with the marketing of “barefoot” running shoes, but it takes time and training to run in this manner if you're a natural rear-foot runner, he said.

"The problem with forefoot running with some people is [that] their feet aren’t strong enough to support their weight," Holtzman said. "That's why if you're going to transition to forefoot or barefoot running, and you’ve been a rear-foot shoe runner, then you need to make that progression gradually so you can increase the strength of your foot."

4. Over-striding and over-swinging
Over-striding and swinging your arms unevenly are two of the main causes of back pain from running, Holtzman said.

"We tend to move in certain ways, or favor certain movements, that in the long term can contribute to stress on the back," he said. "Some people believe you alter your movements because of back pain, but our philosophy is that improper movement or postural alignment may increase the stress on the lower back and cause back pain."

Over-striding, which occurs when the steps you take are too big for your body size, can spur excessive rotation because the pelvis and spine move toward one direction more than the other, Holtzman said.

Swinging one arm further back than the other can also contribute to the spine

misalignment while running, he added.

5. Being unaware of your foot type
Not everyone is blessed with perfect arches — and those who are more flat-footed than they realize could be suffering for it.

"People might recognize the fact that they don’t have great arches, but they might be wearing shoes that aren’t appropriate for their foot type," Holtzman said.

Wearing the wrong shoes can lead to hip, back and knee pain, he said.

Holtzman said it's best to go to a custom orthotics or specialty running-shoe store to buy special shoes for flat feet.

Sneakers from the regular big-box stores don't have custom fits, so they may not be able to alleviate pain, he said.

Pass it on: Visit a running clinic or physical therapist to find a solution to some of the most common running mistakes, which can cause pain and make your work-out less efficient.

Winter Got You Feelin' Blue?

Tue, 20 Dec 2011 15:08:00 -0600

It's that time of year, when twinkle lights make houses and trees sparkle, smiling snowmen stand proud on front lawns and everyone salesperson and random stranger wishes you a happy holiday — and yet, you feel anything but. For many, it's a funk that'll pass, and for many people it is; for others, the mood shift runs a little deeper: Seasonal affective disorder (SAD) is a type of depression most often linked to winter. About 5% of Americans suffer from it; an additional 10% to 20% experience a milder form. The fact it gets so dark outside so early plays a role. Here's what else you need to know:

For many, it's a funk that'll pass, and for many people it is; for others, the mood shift runs a little deeper: Seasonal affective disorder (SAD) is a type of depression most often linked to winter.

The symptoms.

Symptoms include hopelessness, irritability and fatigue; hunger, especially for sweet or starchy foods, and subsequent weight gain; oversleeping; having a tough time concentrating; and/or wanting to avoid social situations. In most cases, symptoms appear in late fall or early winter, and fade in the spring.

The treatments.

Light therapy seems to work for most people. You might sit in front of a light box or wear a light visor, but either way the idea is to expose you to about 30 minutes of bright light every day, which appears to affect mood-related chemicals in your brain, eases symptoms. Some people with SAD need antidepressants, others benefit from talk therapy as well. What doesn't work: Tanning beds — the lights are high in ultraviolet rays, which harm both your eyes and your skin. Talk to your doctor if you think you have SAD.

Can I prevent it?

No, there's no known way to stop seasonal depression from developing, but you can take steps to manage symptoms early on, and keep them from getting worse. Spend some time outside, even when it's cloudy; natural light helps, especially within two hours of getting up in the morning. Eat well — a healthy diet boosts energy; exercise regularly to help relieve stress and anxiety; and hang out with your friends often, which can provide tremendous support during winter months.

Small Group Training vs. Boot Camps

Wed, 14 Dec 2011 09:35:00 -0600

Posted By: Steve Long on 12/14/2011

The following is taken directly fromn Steve's post:

The other day I was invited by someone to attend a bootcamp that they had been doing. I gladly accepted the invitation because I saw that this could be a great opportunity to learn a little bit more about what is out there, and maybe have a little fun in the process.

Now as someone who has been running “bootcamps” for over 2 years and doing personal training for 8 plus years I know a little bit about how to execute group training. I’ve never actually attended a bootcamp before I started my bootcamp, but I’ve heard plenty about other bootcamps and I wanted to experience the difference between the norm and what I was calling bootcamp. This process has led me to consider not calling my bootcamp by that name any longer. Here is why.

Bootcamp

My alarm goes off at 5 AM to wake me up for the workout, which is no biggie for me, I’m used to it. Although, I would have rather done an afternoon workout, I can understand that a lot of people like to get their workouts in early so I was glad to join this group of go-getters for an early workout.

I show up early at the freezing cold park where the workout takes place to meet the instructor and fill out some paperwork. I understand paperwork is completely necessary to get to know your clients. I realized quickly however that I could’ve just slept in an extra 15 minutes because the instructor didn’t get there until about 5 minutes prior to the workout beginning. The instructor gave me a sheet of paper to fill out. Contact info, how I heard of the bootcamp, and if I’d had a heart attack lately were the depth of these questions. I was a little upset to see that after I gave the instructor the sheet of paper I had just filled out he just said thank you and put it in pile along with the other new peoples sheets. He didn’t even look at it. What was the point of the health history if you aren’t going to look at it, but oh well; I’m healthy, so lets move on.

By this time I’m already a little skeptical, but willing to put it aside to get a good workout on. Ugh, I’ll make this quick. The workout consisted of the following:

1. Running laps around the park for 10 minutes
2. Forming a line and doing random amounts of pushups, burpees, jumping jacks, squats, and lunges. I love all of those exercises, but the programming left a lot to be desired.
3. Running laps and taking breaks to do more jumping jacks, jumping on park benches, more pushups, and more burpees.
4. We finally ended with about 20,000 sit-ups, crunches, and more mountain climbers.

Even better yet, I had a non certified trainer who was a drill sergeant want to be, yelling at me the entire time telling me to work harder. Naturally when I started getting too tired to do the some of the exercises in good form I dropped down to an easier regression of the exercise. I wanted to make sure I didn’t get hurt, but that’s a no go in this bootcamp. Work hard and do what everyone else is doing in bad form maggot! That’s what it takes to get results. Sure, if the results you are looking for is bad posture and injury. This guy either didn’t know what good form was, or just didn’t care.

To give the bootcamp some credit however, everyone was working his or her butt off, and it was really cheap.

Group Personal Training

Leaving that bootcamp made me realize that I had to write this article. I had to let people know there is a better way to train large groups, but still get people to work hard, and work smart at the same time. I’ve been working hard over the last few years with some of the best in the industry like BJ Gaddour, Mike Robertson, Jared Woolever, Pat Rigsby, the people at FMS, and many others and have found a better way to train groups.

So what is the difference between “bootcamp” and group personal training? It’s huge. Lets begin.

Assessments: Having someone fill out a piece of paper and throw it into a pile without looking at it is a disgrace. Group personal trainers require some sort of screen or assessment. I currently use the FMS screen to make sure I know what’s going on with my client’s bodies. I will also go over the client’s health history and goals with them to make sure we know exactly what they want and exactly what they need.

Typically Inside: Workouts don’t have to be inside to be good, but it sure is nice. It also allows you to be able to have access to lots of strength training equipment, which is essential in a well-rounded training program.

Exercise Progressions: Everyone is different and everyone has different needs. If you aren’t going to do an assessment (which is crazy) you at least need to have different levels of difficulty for each exercise. At the bootcamp I tried to regress, but was yelled at. In group PT you are praised for being smart if you drop down. It’s about working as hard as you can at the appropriate level for your body.

Certified Personal Trainers: If someone who can’t put in the effort to get certified is training you please run as fast as you can away from that bootcamp.

Well Thought Out Programs: Random workouts that change by the minute may be fun, but if you want a real program that produces results it should follow some sort of training guidelines. You get results by learning exercises and tracking your progress. If you are just doing random exercises you will get random results. Programs should be based on your needs to get you the results you are looking for. How is a random workout going to give the 50 different people in the bootcamp the same results when each person is different?

Less People in the Workout: One coach can’t train 50+ people well. Indoor group PT typically has less people to make sure the coach can correct your form so you can improve.

Nutrition Intervention: I know a lot of group personal trainers and almost all of them include some sort of nutrition information or nutrition counseling in their programs. If nutrition is forgotten in your bootcamp, forget that bootcamp.

All of the Benefits of Bootcamp Without All of the Negatives: Outdoor bootcamps can be fun, low cost, and provide group support. That is the draw of bootcamps in the first place. Group PT offers all of these benefits without any of the drawbacks that I discussed above.

This article has been a long time coming. Anyone who knows me understands my strong dislike for generic crap training like the bootcamp I attended. It’s my mission in life to increase the quality of group training in America. I hope this article will make a small splash in that happening. I know the readers of this blog will understand the importance, so if you know anyone that may like this article please share it with them. If each person who reads this makes a vow to increase the quality of his or her bootcamps and/or group training I know I’ve begun to make the difference I’m trying so hard to make. Thank your for reading and for going the extra mile to do what is right.

Steve Long

PACK anyone?

How to Buy Healthy Food

Mon, 18 Jul 2011 12:37:00 -0500

Q: What is a good rule of thumb when purchasing healthy food? The fewer ingredients, the better?

A: Absolutely right! When it comes to making wise nutrition choices, the golden rule on the ingredient list is “less is better!” This is because the most nutritious foods are generally the least processed foods with the least amount of additives. The closer the food is to the way Mother Nature intended it to be, the more natural vitamins, minerals, fiber and phytonutrients the food product will contain.

For example, it’s always healthier to choose an apple over a slice of apple pie loaded with unhealthy fats, salt, spoilage retardants, refined carbohydrates and excess calories. If you peruse the frozen vegetable case, better to grab the bag of frozen peas that simply contains two ingredients—peas and salt—rather than a frozen pea product with 20 ingredients in the list. Another important tip regarding processed foods is that if you have a choice, make the food yourself (such as your own tomato sauce versus a jar of sauce). This way YOU control the ingredients and can be very judicious with adding in excess amounts of harmful ingredients such as sodium and bad fats.

Posted by Dr. Janet Bond Brill

ARE CARBS MORE ADDICTIVE THAN COCAINE?

Thu, 17 Mar 2011 21:25:00 -0500

I’m sitting in a comfortable chair, in a tastefully lit, cheerfully decorated drug den, watching a steady line of people approach their dealer. After scoring, they shuffle off to their tables to quietly indulge in what for some could become (if it hasn’t already) an addiction that screws up their lives. It’s likely you have friends and family members who are suffering from this dependence—and you may be on the same path yourself. But this addiction is not usually apparent to the casual observer. It has no use for the drama and the carnage you associate with cocaine and alcohol. It’s slower to show its hand, more socially acceptable—and way more insidious.

I’m in a Panera Bread outlet. The company is on Fortune‘s 2010 list of the 100 Fastest Growing Companies and earned more than $1.3 billion in 2009, mainly from selling flour and sugar by the railcar. Last year, Zagat named it the most popular large chain in the United States and ranked it second in the Healthy Options category. The company responded by touting its “wholesome” food. Sure, Panera sells a few salads. But why do the scones, pastries, baguettes, and bear claws get all the good lighting? Why are the grab-and-go packs of cookies and brownies next to the register? What need is fulfilled by serving soup bowls made of bread, with a mound of bread for dipping, and then offering more bread on the side? How come it’s noon and the couple behind me are eating bagels while the guy to my right is sawing into a cinnamon roll with a fork and a knife like it’s a steak? The answer is that fast-burning carbohydrates—just like cocaine—give you a rush. As with blow, this rush can lead to cravings in your brain and intrusive thoughts when you go too long without a fix. But unlike cocaine, this stuff does more than rewire your neurological system. It will short-circuit your body. Your metabolism normally stockpiles energy so you can use it as fuel later. A diet flush with carbohydrates will reprogram your metabolism, locking your food away as unburnable fat. When you get hungry again you won’t crave anything but more of the same food that started you down the path to dependency. Think of this stuff as more than a drug—it’s like a metabolic parasite, taking over your body and feeding itself.

You aren’t supposed to talk this way about carbohydrates. According to USDA dietary recommendations, they are not only healthy but are supposed to make up the majority of the food we eat—45 to 65 percent of all calories. Carbs, which are classified as starches and sugars, make up the essence of bread, cereal, corn, potatoes, cookies, pasta, fruit, juice, candy, beer, and sweetened drinks—basically anything that isn’t protein or fat. Our government’s recommendations were established in the 1970s and have since been accompanied by an explosion of obesity and diabetes. The advice came about as early nutrition scientists rallied around a misguided maxim that remains embedded in the fabric of our attitudes toward food to this day: Eating too much fat makes you fat. But science never bore out this pre-Galilean view of nutrition. What is now clear is this: At the center of the obesity universe lie carbohydrates, not fat. “You could live your whole life and never eat a single carbohydrate—other than what you get from mother’s milk and the tiny amount that comes naturally in meat—and probably be just fine,” says Gary Taubes, the award-winning author of Good Calories, Bad Calories, which is helping to reshape the conversation about what makes the American diet so fattening. If all you knew about food is what you read in the USDA guidelines, you’d think our bodies conveniently come into the world seeking the one nutrient that is cheap and amenable to commercial mass production: carbohydrates. “Sugars and starches provide energy to the body in the form of glucose, which is the only source of energy for red blood cells and is the preferred energy source for the brain,” says the latest edition of the guidelines. Wrong, says Taubes, who just released Why We Get Fat, a layman’s version of his influential scientific tome. In the absence of carbs, your body will burn fatty acids for energy. It’s how you sleep through the night without eating for eight hours. “The brain does indeed need carbohydrates for fuel,” Taubes says, “but the body is perfectly happy to make those out of protein, leafy green vegetables, and the animal fat you’re burning.” As a pair of Harvard doctors (one an endocrinologist and one an epidemiologist) wrote in the Journal of the American Medical Association last summer, carbohydrates are “a nutrient for which humans have no absolute requirement.”

25 Ways to Make Time for Fitness

Sun, 13 Mar 2011 11:26:00 -0500

Here's a great article I came across and will definitely be referring to myself...

http://www.experiencelifemag.com/issues/march-2011/fit-body/25-ways-to-make-time-for-fitness.php

Ever Tried Trail Running??

Sat, 12 Mar 2011 13:49:00 -0600

I just took a client to run the mountain bike trails just north of the Lake Hefner dam. I think he enjoyed it...AFTER it was all over! Kidding aside, it is so much different than most people are accustomed to and that's a big reason you should consider doing it. If you run regularly and are like most people, you run a specific distance or time on the road or sidewalk. This is great for convenience, time-keeping and general safety. Where it is not-so-great is in terms of monotony, lack of scenery, the "hardness" of the running surface, and lack of varied muscular challenges. Put plainly, running through the forest on these (and most mountain bike trails) trails has these advantages:

1. The trail is usually hard to medium packed dirt which absorbs the weight of your body much better than pavement. This equates to less stress to your entire skeletal system and a "softer" ride.

2. The trail is not 100% level, straight, smooth or otherwise free of obstacles. This means that the small muscles and ligament and tendons surrounding the ankle, knee and hip joints get close to a 360 degree workout that straight, level pavement can not provide. There are tons of twists and turns, ups and downs and tree roots to step over and tree branches to duck from. This means your brain...that's right...your brain is much more engaged in this style of run.

3. It's actually pretty down there in those trails. Once you duck into the trail system, you enter a thick canopy and run over around and across creeks, bridges and have a decent chance of seeing deer, hawks and other wildlife.

So whether you are training for a race, just taking up running or simply looking for a great place to walk/hike, check out a mountain bike trail. It might just be the break you (and your body) are looking for.

Click on the link for more information and a map...

http://www.okearthbike.com/Trail_Pages/bluff_creek.html

In Honor of Jack LaLanne, RIP

Wed, 26 Jan 2011 21:52:00 -0600

When he turned 43 in 1957, Jack LaLanne performed
more than 1,000 push-ups in 23 minutes on the "You
Asked For It" television show.

At 60, he swam from Alcatraz Island to Fisherman's
Wharf in San Francisco -- handcuffed, shackled and
towing a boat.

Ten years later, at age 70, he performed a similar
feat in Long Beach harbor.

"The only way you can hurt the body is not use it,"
LaLanne said. "Inactivity is the killer and, remember,
it's never too late."

Amen brother.

Jack Lalanne died on Sunday.

Here's the Yahoo news article link:

http://news.yahoo.com/s/ap/20110124/ap_on_en_ot/us_obit_jack_lalanne_11