We RUN USA !!!

Goals, Running, Racing, Fitness and Health in the USA

Grip Strength : Helps with Deadlifts,Pull-ups and Games August 17, 2018

Performance improvement with moves like pull ups and deadlifts ( even rows) can be assisted with a careful focus on improving and maintaining grip strength.

It can be difficult to add reps on the,pull up bar when your hands give out after “holding your butt” in the air for 20-30 seconds. A powerful grip also allows you and your body to focus on performance of the move without concentration directed at holding on…..for dear life.

Eliminate the worry about grip and focus on …ONE MORE REP…..OR 19 more.

The following are some of my favorites:

Plate Squeeze (smooth side out) – grab 2 weight plates smooth side out and hold them a set length of time [ do so over padded floor in case you let go] – a) stand in place b) plates in both hands and walk c) lift as if doing dumbbell curl

Farmers walk ( dumbbell, plates, barbell) – grab a moderately heavy weight, in both hands and walk 10 strides and turn around

Hex Hold ( dumbbell by the end) – Grab dumbbell by the weight( fat end,sometimes hex shaped) and hold.

Dead Hang ( pull-up bar, pull-up bar with towel or squat pad ) – grab overhead bar and …HANG … As long as you can or a few sets of timed hangs. Increase the difficulty with a towel or pad to make the bar THICKER, to,further challenge the grip

Wrist roller- if gym has one, do rolls forward and reverse grip to increase impact

Great basic grip exercises , discussed above:

13 grip strength exercises( good stuff but may be overkill)

Add a few grip exercises or get serious and a full plan of moves and sets/reps. It will pay off. In my own fitness efforts the grip training also keeps my hands nimble and flexible as I injured many fingers during a youthful athletic career and want them to work until I now longer need them…

@martyroddy

Advertisements
 

Are You a Runner or a Jogger ? August 14, 2018

I have often heard folks who run regularly “put down” folks that jog. They seem to think jogging is some how inherently LESS than running….or joggers are not up to the same “level” as runners.

When a person has a pair of sneakers, tennis shoes or running shoes on (depends on where you live, RIGHT??) and is on the road or track or treadmill they are , we are all the same …AT THAT MOMENT.... Are you running or jogging?

We are all working out / exercising and becoming more healthy and fit.

Joggers go out on the road track or treadmill regularly but usually have a smaller chance of injury because they tend to take it easier with each workout. Many of us “joggers” have chosen to be joggers to take it easy and exercise with focus on fun and fat and not time and performance. I have run in well over 100 races, but as a one time football player…the running is strictly for fun and fitness( physical and psychological )

Many runners and joggers share the same silly, shiny sweat resistant clothes, funny shoes and even crazy electronics. Let’s share the love and move and seat together.

@martyroddy

 

Pull Ups : Impossible Torture or Foundational Fitness Basic

I have spent many hours, days, even years in gyms. Lifting weights, pushing/ Pulling my body and running up and down a court with a round ball. During those years the basic movement that always challenged me was the PULL UP.

Back in the heart of my football years I spent the offseason getting stronger and piling on muscle and power and for several years I counted on pull ups as a foundation move that supported much of the heavy lifting. Even though I could never do more than 20-25 reps ( at the end of the summer) , the work paid off. My tall ,thick frame and long arms created a challenge.

As a slightly more mature “adult ” , at least age wise I am interested in doing these again.

After ” playing” a few days at the gym and doing a few,,…very few reps as well as a few negatives ( helps to be 6’8″, I can jump all the way up) I know I need a plan to approach the exercise.

Where do I start? Just go to the gym , do a few sets of a few pull-ups and repeat every couple of days???? Or create/follow a plan ? The following graphic is a great starting point.

I can use it to develop strength and evaluate my current level. Steps 1.2.3 can b effectively used in the development phase and later after goals have been reached to maintain. Body rows are not a direct move but will engage most of the same muscles.. A combination of pull-ups, flex hangs and then negatives will result in increased strength and eventually the reps we want.

Once we have done some basic building,build-up moves we can follow something like the following :

This is just an example of the multitudinous pull-up and other exercise programs available,on the net.

@martyroddy

 

Get Walking September 28, 2016

Filed under: fitness,Think,Walk-Run,Walking,Weight Loss — bigfootmarty @ 7:36 pm
Tags: , , , , , ,

While rehabbing  a leg injury I have been doing a lot of walking and preparing to run again. The injury may limit my future running so I decided to look deeper into walking and the benefits of this aerobic activity.

  • Walking can be done on all he same terrain as running so muscular / structural benefits re the same.
  • Many races allow for walkers as long as you maintain a pace that will allow you to finish within the set time limits
  • Walking usually puts less stress on the body and therefore may be pursued for later in life for most “runners”.

Walking burns calories and builds muscle in much the same way as running…..walk/run faster and burn more calories per hour//mile.  Looking at basic numbers for folks concentrating on health and fitness as well as weight maintenance the math is equivalent.

http://www.thewalkingsite.com/beginner.html

In very general terms for very “general” people— Running will burn 100 calories per mile. Walking on the other hand or flip side of the same hand…. will burn 60-75 calories per mile.

The most important factors impacting calorie burn are bodyweight, body fat and effort level. There is a minor gender difference as well.  A 200 lb. person at a an easy speed (2-4 mph) can  burn 106 calories, a 300 lb. person might  burn 160 cals.

The same 2 people might  burn  127 and 190 calories at 4-6 mph.

This article has some good total calorie vs. body weight vs. effort level while walking.

How many calories will I burn walking 30 minutes?

The following article has great info on walking for fitness.

http://www.emedicinehealth.com/walking_for_fitness/article_em.htm

some-run-shoes-oct-2013.jpg

So grab your shoes and get walking.

 

 

Your favorite Running / Fitness Books January 31, 2016

I read a lot for fun and work and knowledge and health. As an athlete and fitness enthusiast I have read a lot of related books.

In this post I am asking you for input on your favorite running and fitness books. I have listed my favorite books about running- it was a tough choice but 1 of the books was a clear leader( because it was my first fave).

Reply here or on twitter at https://twitter.com/martyroddy

 

My favorite running books:

  1. Galloways Book on Running  by Jeff Galloway  http://www.amazon.com/Galloways-Book-Running-Jeff-Galloway/dp/0936070277     And his website  www.jeffgalloway.com
  2. Chi Running  by Danny Dreyer     http://www.amazon.com/ChiRunning-Revolutionary-Approach-Effortless-Injury-Free/dp/1416549447     Also at his website http://www.chirunning.com
  3. The Lore of Running  by Tim Noakes, M.D.        http://www.amazon.com/Lore-Running-Edition-Timothy-Noakes/dp/0873229592

I originally read these books in their 1st Editions and the later editions added or changed some things.   Galloway’s book took me from my first road race (a 10 miler) ever to a marathon As a one time footballer and still a 6’8 280-300 runner it was very helpful.

Chi Running has in the subtitle as Injury-free running and since I started running after years of football and basketball with the attending knee and ankle injuries- running without additional injury is a goal -a passion.

I originally read THE LORE OF RUNNING in its 2nd edition but really like the changes that arrived in 3 and 4.

Now in my 50’s my workouts on the roads and trail combine the ideas of bot Galloway and Dryer and the info in Lore has combined with other reading for background on how I live sweating and in rest of life.

WHAT ARE YOUR BOOKS?

 

 

 

https://twitter.com/martyroddy

 

 

4 years since Last Marathon but another leg surgery since ….last race. February 23, 2014

I started running ( for fun and fitness) after many years of using it for football and basketball stamina building. During that time I endured several leg injuries and 8 leg surgeries (7 knee and one foot/ankle) and knew that reasonable exercise and running would be helpful in maintaining leg mobility and ultimately the legs I was born with.

I know of several 40-50 something former footballers with knee or hip replacements and i fully intend to keep what I have. I don’ta have all of the original equipment but I don’t want any more.

Image

Broken Fibula-Nov.2012 – plate and screws installed

I did have a small mishap with my leg and had it rebuilt/repaired at the end of 2011.   Feels pretty good   chines buffet afterwards.

Image

New hardware in ONE leg- will it throw me off balance?

Comfy with 5-7 miles now so I may target a 24 week safe prep plan.

Week one 4 days with long run of 5-6

Week 3 – 4 days w/ long run of 6-7

Week 5 Long run= 7-8,   Week 7 = 7-9, Week 9 = 7-9 again for safe keeping

Week 11 10-11,   Week 13 = 12 , Week 15 = 13-14 , Week 17 = 13-14 for Safekeeping again.

Week 19 = 15-16,  Week 21 = 18-19  , Week 23 = 18-19 and settle in for easy attempt at the race

During this program Even Weeks (2-4-6…)will be 4 days and weekend long run will be 6 until week 12  and 8 miles for week 12 until 20.

Following the Jeff Galloway plan of Running/Walking

 

Favorite Piece of Gear EVER Purchased January 7, 2014

Filed under: Think — bigfootmarty @ 1:26 am
Tags: , ,

Favorite Piece of Gear EVER Purchased

I bought a Pro_Stretch many years ago and it was /is the best toll I ever bought and used ( still use)