Running Tips from Jennifer Myers

Hello all,

There are some basic techniques you can learn to make your running more enjoyable. Below are some running tips from my future Adventure Boot Camp instructor who will be starting my newest location in Chandler later this year. Her name is Jennifer Myers and she is also a certified running coach. I asked her if she would like to share some running tips with my campers and anyone who reads my blog and she said she would love to! Enjoy! Thanks Jennifer!

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Dawn,

Thanks for the opportunity for me to "chime in" on running form and technique. Running is clearly an acquired skill. And just like any other skill, it can either be poorly performed or perfected. As a running coach, I teach a running method called "Pose" by Dr. Nicholas Romanov. The Pose method of running maximizes the energy found in nature (gravity) and minimizes human energy so that we can increase speed and endurance, and at the same time reduce injuries. While the Pose method of running is fairly simple, it takes some time to perfect and be comfortable using it - after all, we've all had our own running style since we were children!

Chances are you know a lot of people who stopped running because their bodies simply couldn't take the pounding. Or perhaps you have done the same, having frown tired of constant soreness and pain, the shin splints, the aching knees, the bruised heels or even the dreaded plantar fasciitis. The key is to stop pounding the pavement and start passing lightly over it.

• The knees always stay slightly bent, to fully absorb any road shock. The foot strikes the pavement only at the forefoot (ball of the foot) and stays on the ground for the minimum amount of time possible. And most importantly, the foot strike comes directly from below the body and not out in front.
• Listen. Instead of thud, thud, thud, you now near tap, tap, tap. Focus on tapping.

RULES OF GOOD RUNNING TECHNIQUE

• Keep your body as a whole leaning forward from your ankles.
• Keep shoulders, hips and ankles along one vertical line.
• Always keep your knees bent.
• Keep your support and body weight on the balls of your feet.
• Change support quickly from one foot to the other.
• Pull the ankle from the ground straight up under the hip by using the hamstring muscles during the change of support.
• Don't push off or toe off, lift only.
• Don't land on the heels or put weight on them while on support, they can only slightly touch the ground.
• Don't move your weight to the toes; pull your ankle up when weight is on the balls of the feet.
• Don't increase your stride length or range of motion to increase your speed; they are a function of speed.
• Keep knees and thighs hanging down and relaxed during swing.
• Don't fix on landing, just lifting.
• Your legs should land themselves without any muscle activity, just by gravity pull, stretch reflex and momentum.

BREATHING

Breathing while correctly using the Pose method is a natural task. When you use gravity as your means of energy, your muscles do not have to work to move your body.
Now we all now what happens in Dawn's Boot Camp when we use our muscles - our heart rate starts to increase and we start to breath faster. This is the body's natural reaction to get oxygen to the muscles that we are using. But what if, while running, we didn't have to use any muscles (or very little muscles)? That would give us more endurance because our oxygen is not going to the muscles - its going to our lungs where we need it the most.

Currently, there are different breathing techniques while running that can be used. Though not everyone agrees on the same principle of breathing, some concur that it is generally considered good practice to breathe through both the mouth and nose. The act of methodically breathing through both the nostrils and mouth can result in more oxygen through the airways. Oxygen should come from the diaphragm and not the chest. If done correctly you should feel your stomach contract in and out. Improper use of this technique may add extra strain to your shoulders, resulting in a tighter feel in the upper body. This can of course have adverse effects, making your run a shorter one.

Another widely accepted practice of breathing techniques while running is maintaining what is known as a breathing ratio. A breathing ratio of 3:2 can help keep a healthy supply of oxygen circulating in the body. Keeping the 3:2 ratio means that for the first three steps you’re inhaling, meanwhile exhaling for the next two, alternating between steps. A 3:2 ratio is most commonly used for a light jog. If running exceptionally fast your body may instinctively switch to a 2:1 ratio. That means for every two steps of inhaling you only exhale for one step.

I know that I have thrown a lot at you about running and I definitely don't expect anyone to perfect the Pose method of running on a FUN RUN. But with practice and an open-mind, running can be an easy, natural form of exercise for everyone.

Be on the look out for a FREE running clinic in the next several months. It would be a great opportunity to learn the basics of the POSE method with a certified running coach and get a glimpse into what an EZ8 Running Camp can do for your speed and endurance - plus it's fun!

To your health,
Jennifer Myers
Lifestyle and Fitness Coach, CPT

Live In Ahwatukee or the surrounding areas? Come join the fun at the Community Fair October 18th!

Quick Announcement....

Come Join the fun!

What: Community Fair in Ahwatukee
When: October 18th, 10AM to 4PM
Where: Mountain Pointe High School


KidsZone (bounce houses, face painting,kids safety)
TreasureChest (Awesome Prizes!)
Food! Fun! Family!

Visit local vendor booths...if you own a company and would like a booth, call Julia at 480-753-7676

Good Calories, Bad Calories

When trying to achieve weight loss in Phoenix, gaining a balanced diet can be confusing. There is a lot to include and there are real moderated needs for protein, carbohydrates, vitamins, minerals, and even calories. As most people know, quantity of calories is a major concern; but then, calorie quality is important, too.

Dawn Franklin's Outdoor Bootcamp in Phoenix (Ahwatukee) will help women of all ages reach their fitness goals. Serving women in Ahwatukee, Chandler, Phoenix and Tempe, Dawn's Fitness bootcamp is a fun and interactive way to get in shape! Contact us to get started today!

Good Calories, Bad Calories
All calories are not created equal; not all calories are evil—you need calories to live and have energy. A diet capable of supporting health and fitness is one that is packed with good calories. So what's a 'bad' calorie? You might recognize it by another name—an empty calorie.

An empty calorie is a calorie with no nutritional value. It is a calorie largely based in fats and sugars devoid of vitamins, minerals, and important nutrients. When trying to achieve weight loss in Tempe, you should learn which calories are empty calories and try to avoid them.

Protein, carbohydrates, and fats are all macro nutrients. There are good sources of these needed dietary elements, but there are also a lot of bad sources that are nothing more than empty, useless calories.

Good calories and good sources of macro nutrients have necessary carbs, good fats, and proteins, and they also have micro-nutrients such as fiber, antioxidants, vitamins, and minerals.

Useless, Empty Calories
The problem with empty calories is that they provide little to no energy, no restorative and constructive properties (for muscle, bone, and tissue), and add to fat stores. Very simply, empty calories have none of the necessary elements needed to support body function, workouts, and good health.

Fitness depends on having good sources of calories that also provide other needed elements and energy for working out. The right caloric sources will result in improved energy, enhanced muscle formation, and increased weight loss. Empty calories will negate these efforts, making it harder to achieve weight loss in Phoenix.

How To Spot An Empty Calorie
In a hurried world it is easy to consume many empty calories throughout the course of the day and not even realize it. This can leave you feeling sluggish and thwart the best of fitness efforts. Many people trying to achieve weight loss in Phoenix eat mainly empty calories and do not even know that they do it. So how can you easily spot an empty calorie?

First off, consider that all 'junk food' is empty calories. Avoid sugar-laden foods and refined grains (white flours). Eat natural sugars (fruits and vegetables) and whole grains. Avoid fried foods, candy, and sugary drinks (soda, but also sugary 'energy' drinks that are often nothing more than sugar and caffeine). Also look out for beer and alcohol; these are sources of sugar and stored fats with nothing else to offer.

Depending on preparation, even good calories can turn empty quickly (fried foods and more). To really learn to quickly spot empty calories you need to get educated—talk to a nutritionist, your doctor, or your personal trainer. These professionals will give you the basics of good calorie consumption, help you balance out your diet and point you to reliable resources for more information about weight loss in Phoenix.

Your health and well-being depend on your good diet. Reaching your fitness goals does, too. Many a person has found that simple dietary changes, a switch-over to good calorie sources rather than consuming empty calories, has made the difference between a stalled fitness campaign and reaching and exceeding fitness objectives.

To your health,

Dawn Franklin
Serving: Phoenix, Ahwatukee, Tempe, Chandler, Foothills and More!
Want to lose 5-15 pounds in 28 days? Sign up for Ahwatukee Boot Camp today!