The kinetic chain is a term used to describe the myriad joints and muscles used to perform a compound movement, and this reveals itself as especially important for an activity like running. Just like any other, this chain is only as strong as its weakest link, and any imbalances are not only detrimental to performance but also risk injury. This is because the body trains itself to compensate for muscular weakness over long periods of time, so you may end up dominant in some areas of your body while conversely weak in others. This is most problematic for endurance athletes. The constant stress of their activity causes these imbalances to surface, often through injury. Continue reading “Exercises to prevent compensation injuries”
Category: Expert Fitness Tips
Is it safe to work out more than once a day?
For major fitness enthusiasts, sometimes working out just once a day isn’t enough. Whether you’re training for a marathon, focusing on building muscle, losing weight, or are addicted to the endorphin rush you get from exercising, working out more than once a day sometimes seems like a great idea. While exercising is undoubtedly important for your health, this begs the question: Is it possible to overdo it? In other words, is it safe to work out more than once a day? Continue reading “Is it safe to work out more than once a day?”
Run safely during a heat wave
A heat wave has been baking the southwestern United States, with temperatures in some areas reaching nearly 130 degrees. According to NPR, triple-digits temps in that area of the country will likely persist through the end of the week, which means that anyone planning to exercise during this record-breaking heat wave will need to take extra precautions. Continue reading “Run safely during a heat wave”
Prevent blisters for more pain-free runs
If you’re training for a marathon or are a regular runner, chances are you’ve seen a blister or two in your lifetime. In fact, something as simple as wearing a new pair of shoes can cause those nasty, painful sores to pop up. Using home treadmills with orthopedically correct shock absorption, like the TRUE Fitness PS800, can help you avoid other injuries by reducing the impact on your joints and knees, preventing and treating blisters requires slightly different tactics. Continue reading “Prevent blisters for more pain-free runs”
Advice for becoming an ultra runner
As far as crazy fitness goals go, running in an ultra marathon may just be the pinnacle. But for anyone who’s a regular runner and enjoys participating in marathons, it may not be as crazy as you think. In fact, given the right amount of training and the motivation to get there, any avid runner can become an ultra marathoner – running 50 miles or more in no time.
Choose a race
Before beginning your ultra marathon training, it’s best to have a definitive goal to work toward, so go ahead and sign up for a race. You’ll want to consider location, what the geography of the course is like and whether or not the race allows ultra marathoners to run different distances (e.g. 50 or 100 miles). A few popular options include the Ice Age Trail 50, Heartland 100, Rocky Raccoon and the Le Grizz Ultramarathon. .
Give yourself plenty of time
If have already completed a few marathons, you’ll need at least 16 weeks to get yourself in shape for your first ultra marathon and should schedule accordingly. There are tons of training programs available online, so find one that fits best with your schedule and goals. Ideally, you should be able to get to the point where you’re running 15 to 18Â miles for your weekly long run.
Find some flat ground
Especially when you first begin to train, you’ll want to find flat ground for as close to 50 miles as possible. Running on a fitness treadmill can also be a helpful training option because the ground is guaranteed to be flat. In addition, the TRUE Fitness Z5.4 treadmill has extreme durability that can stand up to those long runs. It is also outfitted with TRUE’s patented Soft Selectâ„¢ system, which allows you to adjust the deck firmness to reduce the stress on your feet and legs.
Start slowly
When developing a pace at which to run during your ultra marathon, you’re going to have to start a bit more slowly than you would on your traditional 26.2-mile runs. A pacing miscalculation won’t just mess with your finish time, it could prohibit your ability to complete the race at all. When you begin each run, aim for a pace that’s approximately half a minute slower than your marathon pace. Then, find a rhythm. You won’t be running the full 50 miles – there’s some walking in there too – so discover which combination will work best for you.
How to prevent shin splints
Shin splints: They’re the bane of every runner’s existence. More technically known as tibial stress syndrome, shin splints are a common cause of leg pain in athletes and can make it nearly impossible to run. In fact, doctors highly recommend that anyone with shin splints give the bone time to heal rather than push through the pain and potentially trigger a stress fracture. To keep yourself safe and pain-free, take these efforts to prevent shin splints:
1. Use the right equipment
Having the right home fitness equipment can make a world of difference. Some treadmills, like the TRUE Fitness Z5.4, are specifically designed to prevent injuries. The Z5.4 is outfitted with TRUE’s patented Soft Systemâ„¢ deck, which reduces the impact of your foot on the front of the treadmill while providing a firm surface towards the rear for an effective push-off. The orthopedic belt also allows you to adjust the firmness of the deck to further reduce leg and foot stress.
2. Purchase quality running shoes
Shin splints are common in people who have flat feet or small arches, which can cause the muscles in the legs to stretch too far during a run. To prevent injury, it’s important that runners have enough arch support. This can be accomplished by buying quality running shoes or adding inserts to make exercising more comfortable.
3. Get in some good stretching
An easy preventative measure for shin splints is thoroughly stretching prior to each run. Before getting on your fitness treadmill, stand on the stairs with your feet together and your heels hanging over the edge of a low step (hold onto the banister for extra balance). Dip the heel of your right foot below the step a few inches and hold for 30 seconds, then repeat with your left foot.
4. Try strength training
A key way to prevent injury as you exercise is to make sure you’re using proper running form. This is most easily accomplished by ensuring that you have completed the proper strength training to get your legs and hips in alignment. To strengthen your hips, try doing a few leg lifts as you lie on your side or get in a few squats before your run. To give your shins a good workout, try some toe raises: Stand on your toes for 10 seconds, slowly lower your feet, and repeat 10 to 15 times.
5. Get a massage
If your shins are still bothering you and seem to be prone to injury, try icing them or getting a massage. It will keep your muscles loose – just make sure you’re in the hands of a certified massage therapist.
How to speed up your post-workout recovery
Whether you occasionally hop on your home elliptical machine or are a marathon runner, in order to get the most out of your workouts it’s important to give your body an appropriate amount of time to recover. The general rule of thumb is to allow yourself one day of rest between workouts, but if you’re itching to get back on your TRUE Fitness treadmill, follow these tips to minimize your post-workout recovery time:
1. Get plenty of sleep
Not only does sleep deprivation reduce your energy levels and cause you to be sluggish, making it difficult to even complete your workout in the first place, it can also have a negative effect on your recovery. Try to get a full six to eight hours of sleep each night to give your body plenty of time to re-energize so you’re ready to tackle your next workout. If that’s not possible, take a quick power nap approximately two hours after exercising.
2. Rehydrate
Drinking plenty of water is an essential component of a faster post-workout recovery. If you exercise while dehydrated you could damage your muscles, so replenish your fluids with water or sports drinks. Drinking cherry juice can also reduce the swelling from damaged muscles, and the protein in chocolate milk can help kick-start your recovery.
3. Eat the right food
Within a half-hour after you’ve completed your workout, reach for a high-protein snack to make sure your body has the fuel it needs to recover. Carbohydrates like nuts and avocados also make a great post-workout snack. Whatever you eat, make sure it’s easy to digest – avoid heavy, solid foods like pizza.
4. Workout regularly
If you really want to reduce the amount of time it takes you to recover after a workout, you’re going to have to exercise more regularly. Aim for spending time on your TRUE Fitness treadmill at least three times per week and your body will respond to the conditioning.
5. Take a cold bath
After your workout, hop in a cold bath to reduce the soreness and inflammation that can come with exercise. Icing your muscles can also speed your recovery time, especially if there are areas of your body that you chronically injure: Try placing the ice pack on sore muscles for 10 minutes at a time, giving them a 10 minute break in between.
How to keep up with your running routine during pregnancy
Pregnancy may change your body dramatically, but it doesn’t have to completely alter your fitness routine! Of course, you shouldn’t expect to stay at the level of your pre-pregnancy running routine in your third trimester, but having a bun in the oven is no reason to stop completely. With the right workout tips and TRUE Fitness equipment, you can continue to run safely until the baby arrives:
Know it’s OK
While expectant mothers may be fearful that continuing to run during pregnancy is dangerous, exercise can actually be beneficial for both mother and baby. However, it’s still important to talk to your doctor about your intention to continue running and make sure you’re exercising as safely as possible.
Take it slow
As your pregnancy progresses, you may find you can’t run as quickly or take hills as hard as you used to. Be sure to listen to your body: if you feel any pain or pulling, take a break. Don’t push through discomfort like you may have pre-pregnancy. Now is the time to maintain your fitness level, not push it.
Avoid running in high temperatures
Running inside on a TRUE Fitness treadmill in an air-conditioned room will help prevent you from overheating. The TRUE PS800 treadmill also uses the TRUE Soft Systemâ„¢ and has an orthopedic belt for minimal impact on the joints and knees and maximum safety while running.
Be sure to stretch
Stretching before and after each workout is especially critical while pregnant. It will help prevent sore muscles and back pain, and make it possible for you to continue to run well into your pregnancy.
Stick to flat surfaces
As your belly grows and your center of gravity shifts, you become more likely to slip and fall. Running on flat surfaces like a TRUE Fitness treadmill while holding onto the handles will make it less likely that you lose your balance and increase safety for both you and your baby.
Stay hydrated
Drink plenty of water before, during and after your run. Although hydration is always important when exercising, it’s especially important during pregnancy: according to BabyCenter, dehydration can decrease blood flow to the uterus and may cause premature contractions.
If all else fails, switch to the elliptical
As your pregnancy progresses, you may find that running is simply too high impact. Switch to the TRUE ES700 Elliptical Trainer to maintain your fitness levels during pregnancy while keeping pressure off of  your joints. The TRUE ES700 is designed for maximum comfort and safety with its Core Drive™ System, TRUE Lock™ footpads and ergonomically designed multi-grip handles.