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Movement
Use the advice in this blog to get active, move better, gain strength, and build muscle.
Movement
5 Stretches to Refresh Your Warm-Up
Dave Cruz
Here’s a simple way to keep your workouts fresh: Mix in some new moves. Try incorporating any of the stretches below into your dynamic warm-up to help avoid injury, improve flexibility, and get more out of your workout.
Movement
Q&A: When is the Best Time of Day to Run?
Comstock / Thinkstock
Q: Is it better for me to run before lunch or before dinner?
A: The best time of day to run is the time of day that you will actually do it. That being said, running in the morning before work may be the ideal time to run fast and burn fat.
Movement
Q&A: What are the Most Overrated Exercises?
Thinkstock Photo
Q: It seems like most people I see in the gym use the same exercises. Which moves work and which ones are overrated?
A: Doing the same workout over and over again isn’t just boring, it’s ineffective. When you repeat the same movements time after time, your body adapts, which limits your results. You can also develop strength imbalances and postural issues over time if you don’t mix things up. To get the most out of your workout, swap out some of your usual moves with new ones. Here are three to get you started:
Movement
Tap Into a New Power Source
Scott Wachter
The Core Performance Endurance program, tailored for runners and other endurance athletes, is an integrated system of mindset, nutrition, movement, and recovery. One of the keys of the program is elasticity—training your body to store and release energy efficiently.
Elasticity is not about stretching, it’s about force. The goal is for your muscles to store and release energy powerfully, like a pogo stick or super ball. Whether you’re running or reacting to slipping on a patch of ice, all movement has an elastic component.
Movement
Q&A: Resistance Band Exercises for Runners
Thinkstock Photo
Q: I recently bought a set of resistance bands. What moves should I do to make myself a better runner?
A: Train your whole body with pushing and pulling movements like the ones below—and don’t underestimate the importance of the upper-body exercises. As you run, your upper body acts to counterbalance your legs. A strong upper body will help you transfer energy more efficiently with each stride. Start with these moves to build strength and improve your running.
Movement
How to Strengthen Your Feet for Barefoot Running
Thinkstock Photo
Advocates of barefoot running argue it’s the way evolution wants us to run—and they’re right. However, this ignores the fact that we spend the majority of our lives locked into regular shoes. Rarely do we go barefoot anywhere.
Before you start running in your new barefoot running shoes or minimalist shoes, let your feet adjust by wearing them to the store, the office, and around the house. Next, work on building strength in the tiny muscles on the bottom of your feet, also known as your foot intrinsic muscles. Here's how:
Movement
Q&A: Why Stretch Mid-Workout?
Q: Why are there stretches in my strength training workout?
A: Throughout the strength circuits in Core Performance workouts, you'll come across stretches and stability exercises. We call these "complementary exercises" because they complement the exercises they're paired with and help improve the quality of the movement pattern being trained, helping you move more efficiently, bust through plateaus and prevent the onset on aches, pains, and injuries.
Movement
Q&A: Training for a Long Walk?
Thinkstock Photo
Q: I'm planning to walk from Sandy, Oregon to Seattle, Washington. How should I train?
A: To set up a training plan, first determine how far or long you plan to walk each day during the event. For instance, if you have seven days to walk 200 miles, your training goal would be to build your work capacity—that is, the muscle endurance needed to walk for hours each day—up to about 28.5 miles a day. If you have a month, obviously you won't need to walk as far each day. But sticking with the seven-day example, and assuming you have a good fitness base already and a month to prepare, try the walking schedule below. Then take a day or two off to rest prior to the big event.
Movement
Popular Training Program Questions, Answered
Dave Cruz
Want to mix things up in your workout? Thinking about switching to a new program? Not sure if the Core Performance books or online programs are better suited for you? See below for answers to these questions and others to keep your training routine fun and effective. And keep the questions coming!
Movement
6 Exercises to Boost Your Vertical
Dave Cruz
Jump higher by adding jumping drills to your workouts twice a week using the schedule below. You'll begin with drop squats and progress to more challenging movements once you're comfortable with the technique.
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