It’s also easy to slip into bad form while running – let alone walking – with a stroller. So, here’s a guide on how to run with a stroller in a way that maximizes efficiency and minimizes injury risk.

Tip #1: Check Your Foundation

It’s easy to get lazy with your feet while jogging with a stroller. I often catch myself falling into the duck-foot pattern pictured on the left:

Left: Running with feet turned out; Right: Correct foot alignment

I see this frequently in other runners, too. Unfortunately, running with duck feet is a recipe for disaster, as Dr. Kelly Starrett notes in his book, Ready to Run:

When your feet are turned out duck-style, stability bleeds away. With each step, your body has to work extra hard to compensate for the loss. The arch of your foot flattens out, your knee caves in, you lose power, and stresses on the soft tissues of your joints begin to pile up.

This oblique load, falling through a compromised skeletal system, exerts shearing forces through your joints and their soft tissues. Also, when your feet are turned out, your quad ligament gets pulled off axis and is no longer perpendicular to your kneecap – an essential point of alignment…

Check in with your feet regularly to make sure they’re not turning out excessively or collapsing in toward each other.

Tip #2: Beware of the Protruding Booty

Here’s another classic jogging stroller mistake I see and make all the time:

Running with a protruding booty is bad for your body and your reputation.

I call this the protruding booty. It happens when you shift your upper body weight into the handlebar. It’s a big temptation, especially when your arms are fatigued and your legs are on fire.

To check in and prevent this problem, remove one hand from the stroller handle and correct your alignment. If you’re not running the way you normally would without a stroller, slow down to a jog or walk while you correct your alignment. You can also keep an eye on your shadow as you run. If your shadow is slouching, chances are you are, too.

Minimize booty protrusion with good alignment. And look out for fallen baby dolls.

Tip #3: Don’t Push

Remember you don’t always need to push the stroller. On flat surfaces, you should be able to use your body’s momentum to drive the stroller forward, rather than pushing with your arms. This is one reason a good jogging stroller is worth the investment. Jogging strollers are made to glide along with you, so unless you’re on a hill, you shouldn’t have to use much effort to make the stroller move forward.

“On flat surfaces, you shouldn’t feel like you’re pushing your stroller at all. Instead, you’re using your body momentum to drive the stroller forward.”

Only exert as much force as you need to move the stroller forward at a steady pace, especially if you’re running for long distances. The best part is, if you keep this tip in mind you’ll probably avoid the protruding booty since it will force you to stay close to the stroller.

Tip #4: Take Care of Your Elbows and Shoulders

So your alignment is good and your feet are straight ahead. But there’s one more thing to look out for (not the fallen baby doll):

It’s the shoulders and elbows I’m concerned about. In the above photo, my shoulders are internally rotated and my elbows are locked. And although I’m not doing it here, it’s also common to hyperextend the wrists in this position, especially while running uphill.

To fix this, put a slight bend in the elbows to bring the stroller closer to you. Then draw your elbows closer to your sides to eliminate any chicken arms. This will also help open your shoulders.

Shoulders are the second part of the equation. Try to keep your shoulders right at your sides. If you have a wide handlebar, use it to keep your shoulders open, as shown in the collage below.

• TOP LEFT: Bad form. Shoulders are shrugged and internally rotated.
• TOP RIGHT: Better but still bad. Shoulders aren’t shrugging and the elbows have more bend, but are still flared out to the sides, which causes the shoulders to collapse inward.
• BOTTOM LEFT: Good form. Shoulders are down and elbows bent and at my sides.
• BOTTOM RIGHT: Also good form. The wider grip is more comfortable for me, since my shoulders tend to internally rotate and this double stroller handlebar is really big.

Tip #5: Take Charge on Hills

When you’re running downhill, don’t let the stroller pull you. I learned this while I was running downhill with my toddler and four-year-old. I weigh about 105lb, and the total weight of stroller plus kids came out to 95lb. It was a long, steep hill, and at one point toward the end I almost lost my footing on a slippery rock. If I hadn’t been pulling the stroller in close to me, I think I probably would have either flipped it over or let go altogether.

“It might feel like you’re actually pulling the stroller against gravity. That’s because you are.”

If you allow your arms to extend and lose control, you’ll have no leeway if the stroller gains too much momentum. Maintain the elbow positioning I discussed above and refrain from extending your arms while running downhill. It might feel like you’re actually pulling the stroller against gravity. That’s because you are.

Give It a Try

Running with kids is a challenge, but it’s worth it. The other night I ran by myself after running exclusively with a jogging stroller for three weeks, and I set a record on my mile time by 32 seconds! My kids also enjoy going for a ride, so it’s great bonding time (although they don’t enjoy stroller photo shoots very much, as you can see in the photos).

Do you run with your kids? Share your tips and experiences in the comments below!

You’ll Also Enjoy:

• A Beast Mode Jogging Stroller for Two
• Beyond Babywearing: Mechanical Nutrients for Babies (and Parents)
• Find a Way or Find an Excuse: A Fitness How-To for the Busy Mom
• What’s New on Breaking Muscle Today

The post 5 Tips for Running With a Jogging Stroller appeared first on Breaking Muscle.

I happen to be young, 29 at the time of writing this, so can I really talk on this subject? While I don’t have personal experience in being older and still lifting, I’m prepared for that eventuality. How so? Because in my many years of being in the world of strength and fitness, I’ve learned from my elders and also trained older athletes.

Besides, what I’m laying out here are principles. While techniques and workouts can and will change all the time, the principles never do.

1. Don’t Just Lift, Add More Movement

One of the top things to recognize is that over-specialization can be problematic in the long haul. Especially if that specialization isn’t placed on top of a well-rounded base.

If you train the big three power lifts, that covers a lot of the foundations for strength. But if that’s all you ever do, you’re not likely to stay pain free and continually get stronger forever. And while Olympic lifts are amazing combinations of power, flexibility, and strength, they alone don’t cover all movement of the human body, either.

One thing I suggest is utilizing different forms of bodyweight training. This isn’t just about doing more push ups and bodyweight squats. Instead, work on more difficult and more complex movement. For example, try all 52 ways to get up off the floor.

I see many elderly people struggle to stand up from a seated position. What if you did some work on movements like those above – starting now and leading up to old age? Would getting up ever become a problem for you?

As a precursor to this, also do work to ensure you have full-range joint mobility – and that you keep it. The more mobile you are (up to a point), the healthier you’ll be.

RELATED: 3 Basic Drills to Improve Your Strength and Movement

Even if lifting isn’t your thing – maybe you prefer running or a certain sport – the same concept still applies. For longevity in all activities, you need to be sure you’re also training the opposing qualities, so as not to pull your body too far out of balance.

2. Believe It Gets Better

I mentioned how the beliefs of the people in my workshop came up. Beliefs drive your training – and they drive your results. They even dictate your hormones, neurotransmitters, and all manners of other physiology to a bigger degree than often given credit.

“One important factor to remember is that the time to take action on these principles isn’t when you’re older. Your best best is to start now.”

I’m not saying you can halt aging by not believing in it. But if you don’t believe that things go downhill, you stand a much better chance at not actually going downhill.

One of the best examples of this, in my opinion, is Peter Ragnar. Here’s a man who still lifts heavy weights at an advanced age. One of my favorite quotations from him is that time itself is not toxic. It all matters what you do in that time.

Peter Ragnar, still hitting it hard

My belief is that in ten, twenty, thirty, or even forty years from now, I’ll be stronger and fitter than I am currently. After all, that’s a lot of time in which to continually train and get better.

3. Listen to Your Body

If you don’t listen to your body, it will break down. When you think of what you want to do and achieve in your training, you desire to reach that goal can become completely divorced from any signals your body is sending you.

If you don’t pay attention, you will pay the price. Read this article of mine for tips on how to listen to your body better.

“For longevity in all activities, you need to be sure you’re also training the opposing qualities, so as not to pull your body too far out of balance.”

4. Don’t Go Too Hard or Too Long

Throughout the sport and strength world there is this idea that you have to go 110%. While there are appropriate times for that, too many people make 110% their default in training. Once again, sooner or later, even with great form, this approach will cause issues.

I’ve heard this metaphor about money, but it applies to us in the gym, as well. It doesn’t matter whether you work hard for you money or you earn it in easier and smarter ways. The bank won’t give you a bonus for the former – not a single cent extra, no matter how much you plead to them about how much effort you put into your work.

It’s the same way with training. You don’t have to force your body to adapt. In fact, if you put in the right kind of work, it doesn’t matter whether you tried hard or not, your body will still adapt. Sure some effort is needed, but full effort is not. The end result is that you’ve triggered adaptation while posing less risk to your body.

RELATED: How Your Recovery Relates Directly to Your Performance

5. Nutritional Support

Longevity in training isn’t just what you do in the gym. Recovery plays a huge role. And to recover optimally you need to have the right nutrition. If you have less-than-optimal levels of vitamins, minerals, antioxidants, and omega-3 fatty acids, you will not recover fully and properly. Joints can wear down.

This doesn’t really have to do with which macronutrients you eat or whether you eat high-carb or low-carb, high-fat or low-fat, high-protein or low-protein. That is a part of it, but nutrition is largely about the micronutrients and longevity is the same way.

RELATED: 10 Life-Changing Reasons to Drink More Water

Of course, it’s not just about food or supplements either. Every other piece of the health puzzle is critical, too. If you’re not properly hydrated, you will not recover properly. If you don’t sleep well, you will not last long.

Putting It All Together

One important factor to remember is that the time to take action on these principles isn’t when you’re older. Your best bet is to start now – whatever your age – so you can grow older more gracefully, while getting stronger and fitter, too.

Photos courtesy of CrossFit Empirical.

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If you’re not satisfied with your body, be honest and ask yourself, “Have I truly taken the proper steps to achieve my goal?” If not, the following five tips can help you get on the right track and make your training time more productive.

#1: Know Your Genetics

Your genetic make-up – your body type – impacts your intentions. Often it can be unkind.

• Bone length factors – torso, upper leg, lower leg, and arms.
• Muscle size, origin, and insertion factors – long or short muscle bellies and where they attach to your skeleton.
• Width/girth factors – the width of your hips and shoulder girdle, and rib cage protrusion. Girth-wise, factor in your hips, lower torso (abdominals), and upper torso (chest) in combination with your existing muscle mass.

If you’re naturally tall and skinny, it will be a steep climb to build a lot of muscle mass.

If you’re wide at the lower torso and narrow at the shoulders, you can probably rule out the V-shape in your upper body. If you’re a long femur/short torso person, good luck with safely squatting through a full range of motion. If you’re a female with narrow hips and a flat tush, it’s highly unlikely you’ll achieve a bubble-booty like a certain pseudo-celebrity who is always in the news.

You may be tall, short, or average in height. You may possess a pear-, apple-, cucumber-, or hour glass-figure. Whatever you have, you can alter your body composition (muscle-to-fat ratio), but only within the confines of the genetically inherited factors noted above.

#2: Work Hard

It’s sad that this even needs to be discussed, but some still don’t get it. To make any physical change hard effort is a requirement. Going through the motions with questionable physical effort will not amount to much. Exercise should be demanding. Take out the ear buds and turn off the television. Focus on going all out.

• Don’t shy away from those last few difficult repetitions in a set if you can safely do them. Those extra few seconds could be the difference between an effective overload stimulus and something less than that.
• Run or work harder in your drill or event. Push yourself within reason. Remember, it’s a meaningful exercise event.
• Adjust your intensity variables. Add volume, lower the rest time, and increase effort in some capacity within training. This advice may generic, but it’s important to progressively make your training more demanding.

#3: Shore Up Your Nutritional Intake

What you eat and drink is huge. Some of it is calories in versus calories out. Some of it is the proper balance of the macronutrients carbohydrates (carbs), fats, and proteins consumed. Some of it is the type of calories consumed: High glycemic versus low glycemic carbs. Saturated, polyunsaturated versus unsaturated fat. Whey versus casein protein. All of those can impact your training goals.

In pursuing your nutritional intake, keep in mind tip number one. What is the magnitude of measurable alteration you can make within your body type? And then, what nutritional strategies can you use to lose body fat and increase muscle mass?

We live in world where calories are plentiful and economically available in the free world. Add to that the food manufacturers’ goal of producing products that are tasty and addicting, but nutritionally questionable, and overconsumption of calories can become the rule. The end result of this low-nutrient calorie hoarding over time is excess adipose fat storage.

Fat is not sexy, but muscle is. Trying to build muscle and get stronger? Lift hard and eat. A calorie deficit is not ideal in this attempt. You’ll need a surplus of calories that will go toward fueling your workouts and building new tissue. You may acquire a bit of fat along the way, but at the least you’re assuring the goals of muscle growth and strength are met.

If your goal is to become muscular and leaner concurrently, it’s a steep climb near the end. The closer you approach minimal body fat (males < 5% and females <12%), the more your body rejects weight loss. The natural instinct is to burn muscle and preserve some body fat for the future.

#4: Have a Plan for Your Goal

Do you want to get stronger? There is a plan for that. Improve your cardiovascular endurance? There is a plan for that. Eliminate body fat? There is a plan for that.

Don’t just aimlessly “work out.” Have a structured plan aimed directly at your goal. Ask yourself these questions:

• Am I training consistently?
• Am I training hard and resting hard?
• Am I methodically increasing the difficulty of my workouts over time?
• Am I eating and sleeping properly to recover from my workouts?
• Am I documenting all my numbers for future planning?

Keep it simple. Reducing body fat is about lowering caloric intake and using appropriate exercise that taps into your stored (pinchable) fat. Reduced calorie intake coupled with short-term, balls-out workouts fit this formula. Plug them in.

Want to get stronger? Again, a simple approach applies. Bust your ass on exercises that address the entire body. Don’t skip lower body workouts. If you’re repeating the same workouts with the same exercise prescriptions or not being consistent, you’ve failed to plan.

#5: Understand the Cardio Thing

I’ve discussed this before. Coach Mike Samuels discussed it as well. Anything that elevates and sustains the heart rate can be used to develop cardiovascular fitness. No, you don’t have to go for a track run or mount an elliptical machine for an hour.

For the fat-loss seeking crowd, there’s a misguided notion that aside from their resistance training efforts, they must complete a separate cardio session. That is not true on two accounts:

1. Resistance training in conjunction with a calorie deficit can lead to fat loss.
2. You don’t need to do any extra activity to lose fat provided that calorie deficit is present, all other factors being equal.

But it is wise to resistance train to at least preserve muscle mass in the wake of fat loss. Also, increasing energy expenditure via any type of exercise is better than doing nothing at all.

If your resistance training is the run-of-the-mill do a set, rest five minutes, do another half-assed set, take another long rest, and so forth, then yes, you could do more to increase your energy expenditure in as much as exercise contributes to that. Remember, it’s muscle demand that triggers and increased heart rate. Place more demand on your muscles and the heart rate goes up.

You can get your “cardio” in the weight room this way:

• High rep squats or deadlifts. 20 to 30 safe, all-out reps will get your heart thumping.
• Super sets, back-to-back-to-back exercises, and circuits. Go from one exercise to the next with minimal rest time. High muscle demand = increased heart rate.
• Toss in some intervals between exercises. 20 burpees, 150 mountain climbers, 6 x :30 work/:20 rest on an exercise machine or body weight exercise. Choose one and do it.
• High rep upper body protocols will do the same, especially with minimal rest between exercises. Perform a chest press, low row, overhead press, and pulldown exercise for 15+ repetitions with minimal rest between each movement. Repeat that sequence for two or three rounds. Your heart rate will skyrocket. No running, just lifting – it’s “cardio.”

Heed the aforementioned five tips. Either you have followed them or you need to get on board. Five more tips will be discussed in my next installment.

Photos courtesy of Shutterstock.

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But whether you are practicing on the beach, in your yard, or in a park, if you are outside on an unpredictable soft service, then you put your joints under more stress than when you practice on hard floors. Follow these simple tips to keep your outdoor yoga practice safe while you connect with nature and fresh air.

Skip the Vinyasa Flow

The wrists are most vulnerable to pain and injury when practicing on a soft service. The heels of the hands have a tendency to dig into the ground, collapsing the wrist and putting pressure on the ulna bone where it connects on the outer hand.

To relieve the wrists, stay away from too many down dog holds or vinyasa flows. Opt for salutations to warm the body if desired, but after your initial warm up, simply choose to step back into postures from tadasana (mountain pose).

Lose the Yoga Mat

Yoga mats, particularly thick mats, are designed to provide some cushion and anti-slip when placed on solid services. Put your yoga mat down on the sand or grass, though, and you will find it bunches, folds, and makes a softer service even harder to navigate.

Mexican yoga blankets or simple beach towels are better options for practicing outdoors. These services will cling to the Earth, forming to the natural surface without making it any softer. As an additional benefit, if you put your towel or blanket down in the mud, you can simply toss it in the washing machine after practice.

Forego the Music

I am a big fan of practicing to music. Artists of all type inspire me to connect deeper with my inner creativity, and I love how the rhythm of my breath naturally follows the rhythm of a beautiful song while I move into my practice. But, studies show human happiness is increased immediately when we connect with nature. In the absence of music, we can appreciate more fully the sounds around us when we’re outside.

Listen for the waves on the beach, the sound of animals, the breeze in the trees and even the sounds of “disturbances” like people talking or planes flying overhead. When you turn your senses outward during practice and tune into nature, you exhaust the senses and are prepared to turn them inward come time for savasana (final relaxation).

Practice Balancing Poses

The instability caused by an uneven surface may be tough on the wrists, but it is great to work the fast-twitch muscles of the ankles and feet in balancing poses. If you’re unsure where to start, tree pose is an excellent balancing option for all levels of yogis. Other balancing options great for outdoors include eagle pose, standing hand-to-big-toe pose, dancer pose (pictured above), and temple dancer (pictured below).

Go Upside Down

The one exception I make to standing on the wrists too much while on soft surfaces is the handstand. There are two main benefits to hand-standing outside:

1. If you fall on sand or grass, it is more forgiving than hardwoods. This fact alone makes many people who normally rely on the wall when hand-standing much bolder outside.
2. The soft surface will force you to activate your fingers and grip into the Earth. This is great practice for when you return to the studio, as active fingers enhance your ability to balance.

If hand-standing is not for you, go upside down any way you like. You can choose headstand, shoulder stand, or simply lying on your back with your legs up in the air. Keep your eyes open and appreciate what the world looks like upside down. I particularly like to look out at the ocean horizon when in a headstand as this steady view brings so much calm to my mind and body.

As the summer days stretch out a little shorter, take advantage of these nice temperatures while they last. Get outside and practice, even in the full sun of the afternoon (with sunscreen on of course) and feel how being with nature helps you connect even deeper to the sense of being with yourself.

Photo 3 courtesy of Tai Kerbs.

All other photos courtesy of Savannah Wishart.

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Why is it that some runners can take a break after a race or during a holiday season and have no trouble getting back to a regular routine, and yet others procrastinate and eventually resist the thought of running altogether?

I decided to look at why each of these women had stopped running. After all, it’s not the first time I’ve had women ask me to help them get back on board with their training. If you’re a regular starter/stopper, see if you recognize yourself in any of the following situations and try the recommended tips that follow.

Runner #1: Ran With a Friend Until the Friend Stopped

This woman used to run with a friend, but when her friend’s work schedule changed and disrupted their regular meet-ups, she stopped running. This runner lacks motivation to run on her own, but since there’s no guarantee she will always have someone to run with, she needs to find a way to get herself moving either with or without a running partner.

I would suggest to this type of runner that she try and determine what factors in her environment are getting in the way of her intentions. One lady I know is a nurse who starts work in the early hours of the morning and can only run in the evenings after she has put her two little ones to bed. By that time she’s pretty exhausted, but she knows if she sits down for even a moment she won’t get back up again.

To avoid the temptation to sit down, she lays out her run clothes every morning, and as soon as she puts her kids to sleep, she goes directly to her run clothes and immediately changes into them. She says having her run clothes on helps to squash any thoughts of skipping her run.

Tip: Setting up your environment to assist you in your daily effort to run will get you one step closer to the door and one step further away from the couch.

Runner #2: A Working Mom With Two Little Ones

This runner is a working mother with two under-five-year-olds. Time and energy are her two greatest restrictions. I don’t have young kids or a job that requires me to leave my house every day, but I do have other obligations that place certain demands on me. One of the things I do to ensure that I have both the time and energy to exercise is intentionally shut out the chaos in my mind.

On most days, I typically have an endless and overwhelming to-do list, filled with parent, coach, writer, runner, and personal goals and jobs. I’ve learned, though, that exercise alleviates a lot of the stress I feel, so I always move my daily workout to the top of my list.

My workout essentially becomes one of my top priorities, regardless of how stretched I am for time. There may be other tasks that have to be taken care of first, but my exercise will usually be done at the earliest opportunity. Everything else falls into any ensuing gaps of free time that become available.

Tip: The way I see it, I will be busy regardless of whether I make time to workout or not. It makes sense to me to exercise in spite of any time or energy restrictions, because there will always be work to do. I’d rather face the workload feeling spent from a good workout, but refreshed and able in mind.

Runner #3: Loved Running Camp, But Hasn’t Run Since

This runner participated in a six-week camp almost a year ago, but once the camp ended, so did her running. Unlike the runner in the first scenario, this runner won’t respond to a manipulation of environmental factors. What she needs is the company of other runners, not so much for social gratification, but for accountability.

Tip: I would go as far as suggesting that this runner may not even enjoy running, and that participating in any type of group fitness class would satisfy her desire to stay active. Finding a workout buddy or hiring a coach would also be an ideal option.

Runner #4: Member of the Military With Orders to Move

This runner is an active duty service member who received orders to move from one duty station to another. In the process of preparing to pack up and leave, she had no time to run. Then, when she arrived at her new duty station (here in Okinawa), she struggled to adapt to the heat and humidity.

Two things I suggest to someone in this type of situation:

1. Establish on paper a set weekly schedule with allocated run times.
2. Make a goal adjustment that allows for a steady and achievable rate of progress.

Tip: Sometimes, when a transition phase comes to an end, things can quickly be put back in order by simply writing out a schedule that reflects any changes in work hours and overall routine. In the case of additional obstacles, such as climate changes that make exercising difficult, a goal adjustment will alleviate any pressure to maintain or exceed previous performance levels.

Runner #5: Sidelined by Injury and Giving In to Inertia

This runner was forced to stop running due to an injury, but it’s been weeks since she was given the all-clear by her physical therapist to resume training. This runner wants to get going again, but she lacks motivation because the idea of having to completely rebuild her fitness base is somewhat depressing.

The best advice I can offer to a runner in this situation comes from blogger Gregory Ciotti. In an article he wrote about building lasting habits, he suggested creating micro-quotas and macro-goals. He said:

Your goals should be the big picture items that you wish to someday accomplish, but your quotas, are the minimum amounts of work that you must get done every single day to make the bigger goal a reality. Quotas make each day approachable, and your goals become achievable because of this.

Tip: Finding the motivation to resume training after an injury setback can be challenging, but when micro-quotas and macro-goals are set it can turn the experience into one that is looked forward to.

Have you had a similar experience as any of these women? What helped you get back on track? Post your thoughts to the comments below.

References:

1. Ciotti, Gregory, “5 Scientific Ways To Build Habits That Stick,” 99U

Photos courtesy of Shutterstock.

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“Don’t think! Cognition slows you down!”

During the performance of athletic skills requiring a significant degree of strength, power, or coordination, it’s important that the body drives the mind, rather than vice versa.

But when you’re practicing a new skill – especially if it’s a fast skill (think of a golf swing or power clean, for instance) – you’ve got a lot of things you’re trying to do properly all at once. What’s the solution?

1. Think in pictures: If a picture’s worth a thousand words, imagine how much head space a picture will free up. Rather than thinking about the various technical components involved in the skill you’re practicing, develop an image of what you want to look like. You’ll find yourself moving more fluidly and confidently.
2. Focus on feel: This has similar advantages to the point above, but it’s just another way to side-step the cognitive process. As an example, on Olympic lifts, in order to get your shoulders out in front of the bar, you could either think “Okay, I need to get out in front of the bar” or you could seek the feeling of increasing hamstring tension as you pull the bar from the floor. The latter option is more effective.
3. Put in your time: Gradually, more and more technical elements will slip under the conscious level, which means you won’t need to “think” about them any more, freeing you up to focus on any remaining technical errors. This simply takes time. You can’t “cram” athletic competency, which is one reason why training is a more worthy pursuit than exercise.
4. Slow down: Obviously, slowing down (when possible) gives you more time for whatever thinking that you can’t avoid. As a martial arts instructor, I used to teach slow-motion punches because students found it helped their overall awareness and comprehension of the skill.
5. Use moderate weights: If the weight on the bar is excessive, you’ll resort to doing whatever it takes to lift it. If the weight is too light, you’ll be deprived of proprioceptive feedback. Find the middle ground.

If you’re currently struggling with your kettlebell snatch, tennis serve, or any other complex physical skill, give these suggestions a try, and please share your experiences in the comments section below.

This Week’s Training

This was a low-volume, low-frequency week. I did post a few good numbers though, especially on my squat and deadlift, and my shoulder health seems to be holding up very well. I’ll be competing on June 8th, so next week will be light as well. So that’s about it, but this close to a meet, no news pretty much equates to good news.

Weekly Volume and Noteworthy Lifts:

Volume: 15,420 lbs (Last Week: 38,319 lbs)

Squat 345×2

Bench Press: 260×0

Deadlift: 405×2

Wednesday, May 28, 2014, 11:30 AM

Bodyweight: 202 lbs

Volume: 4,760 lbs

SQUAT

Set 1: 45 lbs × 5

Set 2: 45 lbs × 3

Set 3: 95 lbs × 3

Set 4: 135 lbs × 3

Set 5: 225 lbs × 1

Set 6: 275 lbs × 1

Set 7: 315 lbs × 1

Set 8: 345 lbs × 2

DEADLIFT

Set 1: 135 lbs × 3

Set 2: 225 lbs × 3

Set 3: 315 lbs × 1

Set 4: 405 lbs × 2

Friday, May 30, 2014, 1:03 PM

Bodyweight: 202 lbs

Volume: 10,660 lbs

BENCH PRESS

Set 1: 45 lbs × 5

Set 2: 95 lbs × 5

Set 3: 135 lbs × 5

Set 4: 185 lbs × 3

Set 5: 205 lbs × 1

Set 6: 225 lbs × 1

Set 7: 245 lbs × 1

Set 8: 260 lbs x 0

Set 8: 225 lbs × 3

BACK EXTENSION

Set 1: 145 lbs × 5

Set 2: 145 lbs × 5

CHIN UP

Set 1: 5 reps

Set 2: 5 reps

Set 3: 5 reps

LYING TRICEPS (EZ CURL BAR)

Set 1: 65 lbs × 10

Set 2: 65 lbs × 10

HAMMER CURL

Set 1: 80 lbs × 10

Set 2: 80 lbs × 10

A big believer in practicing what he preaches, Charles Staley trains and competes just like his clients. Every Friday you can read what Charles has done this week in his workout sessions.

The post 5 Tips for Learning New Skills (Athlete Journal 93) appeared first on Breaking Muscle.

Here’s my not-so-dirty secret: I sleep about ten hours a night. You may say, “Well, I don’t need that much sleep.” You may say, “I can’t get that much sleep.” But do you know how much sleep you really need?

What are you doing to make sleep a priority in your life? While scientists may not fully understand the role sleep plays in our life cycle, or even understand why we need to sleep at all, they agree on one thing: healthy sleep patterns are essential to physical and mental health. Interrupted, irregular, or insufficient sleep is a critical factor in illnesses of both the body and mind.

How Much Sleep Do You Need

The Mayo Clinic and the National Sleep Foundation agree adults need at least seven to eight hours of sleep a night.^1,2 Sleep needs are individual, though, and your body chemistry, hormones, age, and activity level will affect how much sleep you need.

You also need more sleep when you are sick or under personal, emotional, or other physical stressors. As a result, your sleep need may be the minimum seven hours or it may be as high as twelve when you are very ill.

I personally find I need close to ten hours in the winter and about 8.5 come summer. People often poke fun at me for my bedtime habits. I climb under the covers around eight o’clock most nights. But, I’m never sorry come the next morning when I wake regularly without an alarm clock around six o’clock, feeling ready for the day.

5 Tips for Better Sleep: 1. Exercise daily but not too close to bedtime

As a reader of this site, you are likely aware of the profound benefits of exercise, including regulation of metabolic hormones, stimulation of digestion, and promotion of circulation. All of these things can lead to better sleep.

But during a workout, stress hormones including cortisol, prolactin, growth hormone, and testosterone rise in the body. Cortisol in particular is disruptive to restful sleep. Give your body ample time to reduce these chemicals prior to lying down for the night.

If you choose to exercise after six o’clock, choose options like yoga or walking that will give you the benefits of exercise while not increasing stress hormones.

5 Tips for Better Sleep: 2. Choose a light dinner

In yoga and Ayurveda, it is common practice to eat the largest meal at midday when digestion is the most active. Evening meals often consist of a light serving of easily digestible, cooked vegetables. When I am away at a yoga retreat and eating this way, I sleep like a baby.

5 Tips for Better Sleep: 3. Stay away from alcohol

I know this is not popular advice, but drinking alcohol affects sleep cycles. It may cause you to fall asleep quickly, but the sleep will not likely be truly restful and may include many bouts of insomnia later in the night. High sugar levels in most alcoholic beverages also negatively affect sleep patterns.

5 Tips for Better Sleep: 4. Create a bedtime routine

Go to bed at the same time every night, even on the weekends, and do the same things each night before bed. Turn off all light-emitting electronics about an hour before your bedtime. Start your routine then, perhaps taking a bath, reading, or enjoying another quiet activity like sipping bedtime tea. When it is time for sleep, stop doing everything else.

Use your bed for sleeping only, creating an environment of peace and quiet. If you think you do not have time to get eight hours of sleep, this is the time of day you should focus on. Many of us spend several hours a night watching TV, when we could be sleeping. Sleep is the most important habit you will ever form, so make the effort to create the habit well.

5 Tips for Better Sleep: 5. Wake up around the same time each morning

It drives my husband nuts, but I do not sleep in more than thirty minutes on the weekend. Truth told, it’s not possible for me to do so. My sleep pattern is so regular that I wake up on time whether or not I have anywhere to be.

Thankfully for me, I enjoy my morning time. I willfully surrender nighttime TV and Internet surfing so I can get up early, walk the dog, and enjoy meditation. My morning routine is just as firm as my nighttime routine, meaning I rarely ever have conflict in my sleep patterns.

Depending on your personal routine and sleep habits, some of these suggestions may seem like radical changes. If you try making sleep a priority for just one month, though, you will feel healthier, stronger and – icing on the cake – younger.

Good sleep is a secret to vibrant skin, healthy hair, and a sharp mind. Good sleep is also a first step in dealing with any mental illness or healing any physical ailment.

References:

1. “How many hours of sleep are enough for good health?” MayoClinic.org.

2. “How Much Sleep Do We Really Need?” National Sleep Foundation.

3. M.J. Gawel, et al., “Exercise and hormonal secretion,” Postgraduate Medical Journal Jun 1979;55(644):373-6.

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A family history that could potentially be genetic and life threatening especially when pregnant was passed on to someone else to figure out. A personal history of osteopenia was dismissed. I was told a prenatal vitamin would be necessary, but I would need to stop taking vitamin D and fish oil because I would be getting too much along with the prenatal. That might be true, but I never actual told the healthcare provider how much vitamin D or fish oil I take. I guess I should say my healthcare provider was nice and polite, and it wasn’t a terrible experience, but I wanted someone to talk to me and listen to my concerns and I don’t know, act like he or she cared a little bit?

As a health care provider myself, the appointment caught me off guard. I guess it shouldn’t since my former experiences with doctors who don’t seem to give a crap about their patients was one of the reasons I decided to become a nurse practitioner. I just couldn’t help but think that I wouldn’t have done the same thing if I had seen a patient with my same concerns. After I left the office, I promptly decided to find someone else to manage my care in the future.

You’d think because I’m in the medical field myself that I’d have known what to look for when choosing a provider, but I didn’t expect it to go this way, Now, after the fact, I can see where I went wrong in selecting who to see for my care. Knowing that you all care about your performance and your health, I thought you might have some of the same concerns as me. So I came up with a list pointers on how to find a health care provider who will listen to and address your concerns, respect your beliefs about nutrition and supplementation, and work with you to design a healthcare program that’s more well-rounded and focused on preventative health:

Note:I am not by any means trying to slam other, well-meaning healthcare providers. There are a lot of fantastic doctors, nurse practitioners, midwives, and physician’s assistants out there. Most of them are overworked, have schedules that demand they see too many patients in too little time, and they’re just doing the best they can to make sure they keep people as healthy as possible. This article is simply meant to help guide patients to find the HCPs out there who want to prevent disease, are open to alternative and integrative medicine, and who truly care about their patients health.

Here are my suggestions on how to find a good healthcare practitioner:

Tip #1: Look for Smaller Offices

Avoid large groups managed by hospitals or large companies. Larger offices are not as great for those of us who want to spend more time with our providers, who might want a provider open to alternative treatments, or who want a doctor who has an integrative approach. (Integrative medicine is the combination of alternative and traditional medical treatment.) These large groups often have more protocols and restrictions that they expect their providers to follow, and these often do not include alternative therapies. Larger offices also tend to require or expect their providers to see a certain amount of patients per day. Smaller, privately-owned clinics are going to be far more likely to be open to alternative therapies and they may be less restricted in terms of time they can spend with you per visit.

Tip #2: Ask If They Sell or Recommend Supplements?

Okay, this is a tricky one. Yes, there are some doctors out there selling a ton of unneeded supplements with the main goal being lining their wallets. However, there are many healthcare providers who realize the importance of high-quality supplements like vitamin D, omega 3, and probiotics. So, these doctors stock their preferred supplements in their office or recommend products they like. Do they make a profit from the products they sell? Probably. Is that a horrible crime? No. Conflict of interest? Maybe. However, if you are looking for a healthcare provider who believes in the importance of a healthy lifestyle and who won’t just offer you a medication for everything, the inclusion of supplements in their treatment protocols is a good sign.

Tip #3: Ask for Referrals

That may seem obvious, but I think in reality most people look to see who is covered by their insurance, then find who is closest to their home or office, schedule an appointment, and hope for the best. My recommendation would be to ask those people in your life whose opinion you value who they see for their health care. Ask your trainer, your coach, your yoga instructor, or your fellow gym-goer for their recommendations. Chances are they’ve shopped around a little and know some providers they trust and feel comfortable seeing.

Tip #4: Ask How Much Time Is Allotted Per Appointment?

If you find an office you think might work for you, call and ask how long they usually devote to each patient per visit. Generally, the longer the visits, the more thorough and attentive the provider will be. Also, you’ll have more time to voice concerns and ask questions. Oh, and one more thing, this also means the provider is going to be less harried, calmer, and just more pleasant and able to focus on your care.

Tip #5: Ask If They Offer Any Alternative Treatments?

Look at the clinic’s website before you call to schedule. Do they offer bio-identical hormone therapy? Acupuncture? Nutrition counseling? If they do, take that as a good indication that they are going to be far more likely to be supportive of holistic therapies and a healthy lifestyle.

This is definitely not a perfect guide. There are amazing healthcare providers to be found in every type of office. But, I think if you use the above tips you will be far more likely to find a provider who is willing to listen and work with you to design a healthcare plan that addresses your concerns and needs in a more holistic way.

Photos courtesy of Shutterstock.

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1. Set a Yoga Schedule

Setting a workout schedule is the best way to assure you will actually get yourself into your workout shoes. The same is true with yoga. You have to set the intentionto practice a given number of times each week. When possible, it’s best to choose the exact days and times you will practice before the week even starts. Aim for three times a week in order to see real benefits and progress.

If you’re pursuing a hard practice and doing more like five to seven times a week, make sure to mix up your schedule with some more stretch-based classes to give your body rest. As a side benefit, doing yin yoga at least once a week – a stretch-based yoga with long holds to open up the fascia – is shown to greatly improve mobility in a yoga practice.

2. Aim to Practice Thirty to Sixty Minutes

Many public yoga classes are 75 to ninety minutes. If you try to do this on your own, you may just end up frustrated, discouraged, or distracted. Without the guidance of a teacher and the collective energy of a classroom, it is hard to sustain a lengthy class. You will also be more efficient when practicing on your own, as much of a yoga class is dedicated to providing specific alignment instruction and modifications for those who struggle with a pose. On your own, you should be able to get in a full and complete practice in as little as thirty minutes.

3. Have a Plan and Keep It Simple

If you just arrive at your mat and say, “Here goes nothing,” then you’ll likely end up getting lost. Have a specific plan for what you intend to accomplish on your mat, and keep it simple. Here is an easy outline anyone can follow at home for a nice, balanced practice:

1. Ground your energy by starting in a still position. Check in with your body and breath. Two to three minutes.
2. Warm up your key muscles and joints with easy movement. Sun salutations are effective for this, but any movements that target the hips, hamstrings, shoulders, spine, and back muscles will do just fine. Five to ten minutes.
3. Transition into standing poses. Here is where you can work with your warrior poses, balancing poses, and arm balances. Ten to twenty minutes.
4. Choose to do back bending poses or inversions to close your active poses. When doing a home practice in a condensed period of time, it’s best to pick one. Five to ten minutes.
5. Counterpose your backbends with a twist and some hip opening. If you chose an inversion, stretch whichever part of your body was weight bearing. For example, if you did handstands, give your wrists a nice stretch. Five to ten minutes.
6. Cool down with deeper stretches into the large muscles. You can choose a hamstring opener, hip opener or twist. Three to five minutes.
7. Take savasana! It’s important to close your practice with a moment to soak in the benefits of your work. Enjoy a five to ten minute savasana.

4. If You Can’t Do It, Don’t Do It

In a class setting, a trained teacher can guide you closer to poses you haven’t quite mastered yet. On your own, you could harm your body by doing these poses incorrectly. If you’re not comfortable in a pose or aren’t sure of the alignment, then skip it.

5. Be Consistent

Like anything, yoga only delivers benefits after practice. If you want to become more flexible and stronger by using yoga, you have to commit to many days a week for months or years. The good news is you will have little triumphs along the way. Each time you come to your mat, you will notice your body changing and evolving. Enjoy the process.

Photos courtesy of Shutterstock.

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Frequently in the gym I see people sacrifice their stance in order to land a blow or to get a specific grip on their opponent. While it would seem to make solid sense to attempt such an action, remember the goal of combat is not just to hit your opponent at all costs. It’s to do so in a way that weakens their position while at the same time strengthening your own.

The stance is the starting position for all martial movement. I feel that the stance nowadays has lost importance in many styles of martial arts and combative sports. It is still taught, but within the student population there seems to be a lack of information as to why certain actions are performed. In order to perform at your best it is absolutely necessary to find, perfect, and understand your starting position. Can you imagine what would happen if you attempted a max deadlift without knowing how to properly secure yourself in the beginning of the lift? The same principle applies to martial arts and, for the sake of this article, muay Thai.

In muay Thai there are several stances you can adopt during your training. Everyone is built slightly differently and these differences will determine what is the optimal stance for you. I personally feel the stance you adopt should be the one that allows for maximum ease, fluidity of movement, and transference of force.

The great Bruce Lee put it best: “The arms and kicking leg are important only because they are the vehicles of body force. They, the tools, only give expression to body force when the body is in proper alignment. The position of the hands and arms and of the legs and feet that facilitate easy body expression is important.”

Below are five tips that will help better your stance:

1. Foot Position

The feet are the most important factor in determining your balance. The more the martial artist can feel and control the position of the feet the better he or she will be at expressing intention (punching, kicking, moving, etc.).

The feet should be staggered and placed slightly wider than the hips (but for muay Thai no wider than the shoulders). The weight distribution between both feet should be fifty-fifty. Both feet should be angled slightly to the side and the knees should be facing in the same direction of the feet. Having the feet and knees aligned will minimize any leakage of force and provide a more stable base for the athlete. The rear heel should be raised with the weight placed on the ball of the foot. The elevated heel acts as the trigger for the majority of your striking arsenal and it allows your feet to be alert and move quickly. Never stand flatfooted on both feet as your movement can easily become sluggish.

2. Abdominal Tension and Hip Position

Whenever you are in a fighting stance you want a small amount of tension kept in your abdominal muscles. Also it is important that your pelvis be positioned directly underneath your shoulders. This will allow for a stronger defense, assist you in transferring force to your extremities, and improve balance by keeping your spine in an optimal position.

Take my word for it; you do not want to be hit in a relaxed stomach. Body shots have a nasty way of stealing the life from you, especially when they are met with zero resistance. Think of abdominal tension as your armor. Don’t go to battle without it! On a scale of one to ten, you want your tension level at around a two. This amount of tension will aid your movements but will not subtract from your ability to move or breathe effectively.

3. Arm Position

The placement of the fists, forearms and elbows is extremely important in muay Thai. Having these three things in the proper position can greatly add to you offensive and defensive capabilities.

The right (or rear) elbow and forearm stays close to the body and protects the solar plexus, the liver, and the ribs. Note: I said that the elbow stays close, but it is not glued to the ribs. Allowing the elbows to protrude an inch or two can discourage your opponent from kicking to the body as they may smash their foot into your elbow. That being said, do not flare your elbows out to the side and open up the ribcage. The right (or rear) fist stays close to the face and is positioned on the jaw or cheek bone. This protects the face and gives your fist the appropriate path to attack your opponent.

The left (or lead) arm is placed slightly in front of the body to act as a first line of defense and offense. The forearms and elbows aid in protecting the solar plexus and the ribcage. Unlike the rear arm, the lead arm is going to be very active during combat and therefore should be placed away from the centerline. When finding your optimal arm position make sure the arm is not extended to far away from the body so that the position exhausts your shoulders and prevents the generation of force. The left fist should be held at nose level. This will help protect your centerline while not obstructing your vision.

4. Head Position

The position of your head it also very important in martial arts. A bad head position can lead to knockouts and broken noses. In every gym you will hear trainers yell at their students, “Chin down! Hands up!” The head should be slightly tilted forward with the chin practically glued to your collarbone. Keeping the head in this tucked position will aid in protecting your nose and the soft tissue of the eyes. Under no circumstances must the head move from this position.

5. Movement in the Stance

Even if you have the perfect stance, for it to be effective in combat movement must be introduced. Standing perfectly still is going to make you a sitting duck for your opponent. Moving targets are hard to hit. If you don’t move, your opponent could close his eyes and still manage to hit you square in the face.

There are many different cadences fighters can adapt and in my experience everyone has their own different “swagger” while fighting. To adapt a cadence, I recommend watching fighters you enjoy and take bits and pieces from their movement patterns to add to your own style. Whatever your cadence may be just make sure that it contains no rhythm (constantly repeated movements). If it does, it becomes easy for your opponents to time you with counter shots.

Photo 2 courtesy of Orion Lee.

All other photos courtesy of Shutterstock.

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Injury – the word that makes athletes and coaches cringe. Having been an athlete and coach, I have seen and personally experienced my fair share of injuries. From minor bruises and aches to full breaks and torn ligaments, injuries are never fun for all involved. Injuries can have life-shattering effects for those who choose to define themselves through movement. Both mentally and physically, injury places great strain on the athletic individual.

But injury is not the end. Just because you are hurt doesn’t mean you will never be the same ever again. Nor does it mean that you will never be able to engage in your favorite activities. Injury is as much a state of mind as it is a physical condition.

Depression and negative thinking will of course accompany injury. It is perfectly normal to be upset at not being able to perform your usual activities. You must make the difficult choice to accept the injury and become proactive in the healing process. In this way the time spent injured can become a valuable learning experience.

When I was in my early twenties I suffered a nasty knee injury. Because I was too stupid and stubborn to go to the doctor early on, my medial meniscus had frayed into oblivion. Literally the inside of my knee looked like a badly frayed twine rope.

Due to the extent of the fray my surgeon actually advised me to avoid surgery, due to the fact that he would have had to cut away a large portion of my meniscus. I remember him telling me, “If I cut you, you will never be a hundred percent ever again. You’ll be able to train but probably not compete.”

So I didn’t take the option of surgery. For the next year and a half I walked with a limp most days. Eight of those months were spent walking with a cane.

I was extremely depressed. What once defined my entire life was now beyond my grasp. For several months I went though some severe mental turmoil but eventually came to the conclusion that I would heal and become better than ever regardless of the pain and frustration it would require.

I embraced my injury, started studying alternative styles of medicine, physical therapy, and nutrition, and started learning cane- and weapon-based styles of martial arts. I even started to amass a good cane collection. In hindsight, the experience of sustaining a serious injury guided me to where I am today as a health professional.

Below are five tips that can help you make the best of a bad injured situation:

1. Accept Your Injury

When you’re injured it’s very important you accept the fact that you can’t train in the manner previously were. Attempting to train with an injury is only going to prolong and even worsen your current condition. Training does not need to be completely removed from your daily routine, but a change needs to be addressed in order for your body to heal.

2. Be Proactive in Recovery

Treat healing yourself as you would practice. Develop a daily routine with your methods of recovery and stick to it. Work with your physical therapist, research your condition, and learn all you can about how to heal your injury and minimize time spent on the bench.

3. Keep Up Your Healthy Habits

Just because you’re hurt doesn’t mean you can never go to the gym. While injured, a great way to keep your skills sharp is to observe your classmates training. Taking notes, watching videos, and talking to your coach are very beneficial when furthering your level of expertise. Consistency is the key to success in any type of physical endeavor, keep showing up to the gym and keep learning.

4. Eat Clean

Eating a clean diet will help minimize weight gain while injured. It can also aid in a speedy recovery by reducing the amount of inflammation in your body. Research what foods can assist you in healing and staying healthy. As mentioned above consistency is the key to success, this also applies to your diet.

5. Pick Up a New Hobby

Being injured generally allows for one to have more free time. Pick up a new hobby that you enjoy to keep yourself happy. Not being able to do what you love sucks but focusing on how terrible it is won’t help the situation one bit. Injuries have the ability to wreak havoc on you mentally, finding something new to focus on can absolutely assist you in staying positive.

Photos courtesy of Shutterstock.

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Sparring is the art of muay Thai. If you’re not going to spar you are missing out on what the essence of muay Thai truly is: hand-to-hand combat. The countless hours running, jumping rope, drilling, hitting the bag, and hitting pads have all been spent in order to make you better in the application of your art. They are merely tools for forging you into a better practitioner.

I understand how subjecting yourself to getting punched, kicked, elbowed, and kneed may be a turn off to most people, and yes, that may be a part of what you have to do during sparring, but that isn’t all it’s about. Sparring is about learning and creating a relationship with your opponent. It’s a time to see how you choose to express your “style” of muay Thai. The Shaolin monks of China believe that the martial arts are the physical expression of intrinsic wisdom. I believe the same thing: sparring is the artistic expression of your chosen style of martial art.

A lot of people are scared of contact and this is perfectly normal and understandable. Not many people get super excited about getting punched in the face or kicked in the leg. Sparring should be taken gradually and matched to your level of expertise. Below are some tips that will help you gradually acclimate to sparring.

1. Stay Calm and Relaxed

When sparring remain calm throughout the entire session. Even though you may be getting overwhelmed from not knowing how to deal with the situation, stay calm and breathe. Overreacting or moving spastically is a great way to open up your defense to your opponent. It can also be very frustrating for your training partners. My biggest pet peeve is when you are giving someone leash (being nice and letting them practice) and then they wildly hit you with a punch at 100% power. Just remember if you hit someone hard they are going to want to hit you back just as hard. Remaining calm will help you conserve energy and become more fluid in your movements. Stay calm and control your power.

2. Keep It Simple

There is a great quotation I love to tell my students before sparring: “The only separation between the general population and the elite is that the elite are better at the basics than everyone else.” When you spar use the most basic weapons you have. Jab, cross, hook, kick, knee, and push kick. These simple techniques make up the majority of all professional fights. It’s rare you see a fight where spinning back kicks and flying elbows make up the majority of the bout. Sticking to the basics will increase your skill and also keep your head free of confusion. Once you’ve learned the basics then you can start practicing all the crazy fun stuff.

3. Break It Up

Splitting up your sparring is a great way to focus on one particular aspect of muay Thai. It’s good for beginners due to the fact that there are fewer variables to worry about and it’s great for advanced practitioners because it allows for them to hone in on a specific skill set that they may need improvement in. Some different ways of doing this are boxing (hands only), leg sparring (legs only), clinching, and combining clinch and boxing.

4. Round Robin

A great method for more advanced students of muay Thai is the round robin. In this drill a fight is simulated by leaving one person in the middle and feeding him or her a fresh opponent every round or in timed increments throughout the round. Note that this drill can be exhausting and place a lot of stress on the person in the middle. That being said, it is a great way to get used to the fast-paced and high stress environment that you will find in the ring.

5. Have a Goal

When sparring, especially as beginner, it’s always good to have a goal in mind when starting to spar. Having a goal such as checking kicks, using your uppercut, or keeping your hands up is a great way to increase your level of skill. It keeps you focused and helps shut out some of the stress of dealing with an opponent. Talk to your coach and ask what you need to work on while practicing. Then once the sparring session is over, talk to your coach again and see what mistakes you made and how you could correct them next time. As a coach I love it when a student asks me questions after class, It shows that the student really cares abut improving and keeps us coaches motivated to teach you how to be more awesome.

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