Core Daily
Movement
How to Train for a Stair Climbing Race
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Q: I'm planning to run up the Sears Tower. What's the best way to train? – Joe P, Santa Fe, New Mexico
A: For any stair climbing race, it's important to train in a real stairway, as opposed to just hopping on the stair climber at the gym. You can mix up your training with an occasional machine-based workout, but seek out stairs for the majority of your training so you're prepared and feel comfortable on race day.
One Small Change
Is Your Workout on Autopilot?
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If you’re trying to be a more consistent free-throw shooter, putter, pitcher, field-goal kicker, tennis server or you name it, then you probably believe that you need to practice that skill repeatedly. Turns out you’re half right, according to Douglas Newburg, Ph.D. Although he’s a sports psychologist, he isn’t afraid to challenge the dictums of his profession. One of the biggest is that routine enhances performance. While it’s important to establish a mental and muscle memory of a key repetitive skill, he argues that it’s only beneficial to a point.
The Performance Life
The Ultimate Kayaking Challenge
Warren Richey insists anyone can travel 1,200 miles around Florida by kayak, including a 40-mile portage between bodies of water. The challenge, says the author of the new book Without a Paddle, which chronicles the Ultimate Florida Challenge race, is completing the race within the allotted 30 days.
One Small Change
6 Easy Ways to Make Any Workout Less Routine
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My baseball team is heading into the playoffs in a few weeks, and our manager suggested we get new caps—blue ones instead of the red ones we’ve been wearing all season. Look sharp, play sharp, was his reasoning.
Well, you would’ve thought he’d suggested banning Aleve (hey, this is a 45-and-over league). The response was swift and negative: You don’t mess with what’s working.
You probably see examples of this Hamster Wheel all the time: Guys on the same machine at the gym every morning, or women who defend the same spot in yoga or Zumba as if it's their personal Alamo. While habits are great if they get you exercising regularly, your muscles and mind are quick adaptors and all routines, over time, stop working and often become counterproductive.
One Small Change
When Habits Are a Bad Habit
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Nearly four years ago I left a job that I had worked at for more than two decades. I grew tired of the routine and wanted to travel and pursue other creative opportunities. So I became a freelance writer/editor and took to working out of my home. But last week I was invited back to the company where I’d spent nearly half my life to fill in during summer-vacation season. It was the first time I’d been back fulltime in an office environment since December 31, 2006. I was returning to my long-established routine of waking up, shaving, showering, getting dressed, commuting, sitting in a cubicle, eating in the cafeteria, etc. And two things happened that both amazed and frightened me:
Movement
Should You Run Barefoot?
The idea of barefoot running has been around for years but came to the forefront with the best-selling book Born to Run by Christopher McDougall, which explained the phenomenon. Specifically, we’re born to run as our ancestors did thousands of years ago when they went barefoot. This promotes a natural spring-like stride on the balls of our feet that dissipates force and allows us to run longer and without injury.
These days, many runners have tight hips and a lack of mobility and flexibility. They strike with their heels, which causes the body to absorb the force of the ground into the joints. Many running shoes, with their thick heels, tend to exacerbate the problem.
Most barefoot running experts suggest using barefoot running as a tool only—perhaps just twice a week for 20 to 30 minutes on a lush grass surface such as a soccer field or the infield of a track.
The Performance Life
Best App for Runners
adidas has just released a free miCoach app to ramp up your cardio training. The app uses GPS and real-time audio coaching to guide you through your workouts.
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Daily Quick
"When we feel the ground, we can run incredibly light. We hit the ground up to three times lighter out of a shoe than in one and with far less toque to the hips and knees. "
— author Michael Sandler in "Should You Run Barefoot?"
"Done properly, medicine ball throws will help you improve your ability to transfer forces efficiently through your body, boosting total-body power. No access to a wall at your gym? Here are a few alternatives:"
—performance specialist Kevin Elsey in "Q & A: No Wall for Medicine Ball Throws?"
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One Small Change
Is Your Workout on Autopilot?
Two ways to tell if your routine, whether in sport or life, is holding you back.
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The Performance Life
The Ultimate Kayaking Challenge
Author Warren Richey explains what it takes to win a race in 19 days.
