About Me
Athletics have always been a part of my life. Growing up I played a number of organized sports, including soccer, football, baseball, and tennis, including high school track. I also enjoy recreational athletics including mountain biking, skiing, and pickle ball.
I started strength and weight training at the gym in my early 20’s, and learned a great deal about the physiology and best training routines from many years of reading articles published in a well known fitness magazine.
I didn’t start running until later in life, but now after almost 20 years of running, I’ve logged over 20,000 miles, and run in a total of over 100 Half Marathons, Full Marathons, and 10K races.
My regular training continues to be a combination of resistance/strength training, running, cycling, and CrossFit style training.
AWARDS
A lifetime of athletics
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At Home Strength Training
Running Training Basics
Running Shoe Guide
At Home Strength Training
I. Introduction
Welcome to the world of at-home strength training, a fitness trend that has gained immense popularity in recent years. According to a report by the American College of Sports Medicine, the adoption of home-based exercise programs has increased significantly, highlighting the effectiveness and convenience of at-home workouts. This article aims to guide beginners through the basics of at-home strength training, providing evidence-based information to kickstart their fitness journey.
II. Benefits of At-Home Strength Training
Convenience and Accessibility: At-home strength training offers unparalleled convenience. A study published in the Journal of Physical Activity and Health found that reducing barriers to exercise, such as travel time, increases adherence to fitness routines.
Cost-Effectiveness: Investing in a home gym setup is often more cost-effective than maintaining a gym membership. According to a comparative cost analysis by Consumer Reports, the initial investment in home exercise equipment can lead to long-term savings compared to gym memberships.
Flexibility in Workout Scheduling: One of the significant advantages of at-home strength training is the flexibility it provides in scheduling workouts. A review published in the International Journal of Behavioral Nutrition and Physical Activity emphasizes the importance of flexible exercise scheduling in promoting long-term adherence.
III. Setting Up Your At-Home Gym
Choosing a Dedicated Space: Select a space in your home dedicated to workouts. According to a study in the Journal of Environmental Psychology, having a designated workout space positively influences exercise habits by creating a focused environment.
Essential Equipment for Beginners:
- Dumbbells: Versatile and effective for various exercises, dumbbells are a staple in at-home strength training.
- Resistance Bands: These compact bands add resistance to bodyweight exercises, aiding muscle development. A study in the Journal of Strength and Conditioning Research supports the effectiveness of resistance bands in strength training.
- Stability Ball: Ideal for core workouts, stability balls improve balance and engage stabilizing muscles. Research in the Journal of Sports Science & Medicine highlights the benefits of stability ball exercises.
- Yoga Mat: Provides a comfortable surface for floor exercises and yoga stretches. The American Council on Exercise recommends using a yoga mat for enhanced comfort and safety during workouts.
Budget-Friendly Alternatives: For those on a budget, there are cost-effective alternatives to traditional gym equipment. According to a study in the Journal of Human Sport and Exercise, household items like water bottles, backpacks, or resistance bands can be improvised for effective workouts.
IV. Basic Strength Training Exercises
Upper Body Exercises:
- Push-ups: Targeting the chest, shoulders, and triceps, push-ups are a fundamental upper body exercise.
- Dumbbell Shoulder Press: Strengthen your shoulder muscles with this effective dumbbell exercise.
- Bent-Over Rows: Engage your back muscles with bent-over rows, promoting a balanced upper body. The Journal of Strength and Conditioning Research supports the inclusion of bent-over rows in a well-rounded strength training routine.
Lower Body Exercises:
- Bodyweight Squats: A functional exercise targeting the quads, hamstrings, and glutes.
- Lunges: Improve leg strength and stability with forward or reverse lunges. Research in the Journal of Applied Biomechanics highlights the effectiveness of lunges in lower body training.
- Glute Bridges: Activate the glutes and hamstrings with this simple yet effective exercise. A study in the European Journal of Sport Science emphasizes the importance of glute activation for overall lower body strength.
Core Exercises:
- Planks: Develop a strong core foundation with planks, targeting the abs and lower back.
- Russian Twists: Engage obliques and improve rotational strength with Russian twists.
- Bicycle Crunches: Combine cardio and core work with bicycle crunches for a comprehensive workout. The Journal of Physical Therapy Science recommends bicycle crunches for effective core engagement.
- Quis nostrud exercitation ullamco laboris nisi ut aliquip ex ea commodo consequat. Duis aute irure dolor in reprehenderit in voluptate.
At Home Strength Training
I. Introduction
Welcome to the world of at-home strength training, a fitness trend that has gained immense popularity in recent years. According to a report by the American College of Sports Medicine, the adoption of home-based exercise programs has increased significantly, highlighting the effectiveness and convenience of at-home workouts. This article aims to guide beginners through the basics of at-home strength training, providing evidence-based information to kickstart their fitness journey.
II. Benefits of At-Home Strength Training
Convenience and Accessibility: At-home strength training offers unparalleled convenience. A study published in the Journal of Physical Activity and Health found that reducing barriers to exercise, such as travel time, increases adherence to fitness routines.
Cost-Effectiveness: Investing in a home gym setup is often more cost-effective than maintaining a gym membership. According to a comparative cost analysis by Consumer Reports, the initial investment in home exercise equipment can lead to long-term savings compared to gym memberships.
Flexibility in Workout Scheduling: One of the significant advantages of at-home strength training is the flexibility it provides in scheduling workouts. A review published in the International Journal of Behavioral Nutrition and Physical Activity emphasizes the importance of flexible exercise scheduling in promoting long-term adherence.
III. Setting Up Your At-Home Gym
Choosing a Dedicated Space: Select a space in your home dedicated to workouts. According to a study in the Journal of Environmental Psychology, having a designated workout space positively influences exercise habits by creating a focused environment.
Essential Equipment for Beginners:
- Dumbbells: Versatile and effective for various exercises, dumbbells are a staple in at-home strength training.
- Resistance Bands: These compact bands add resistance to bodyweight exercises, aiding muscle development. A study in the Journal of Strength and Conditioning Research supports the effectiveness of resistance bands in strength training.
- Stability Ball: Ideal for core workouts, stability balls improve balance and engage stabilizing muscles. Research in the Journal of Sports Science & Medicine highlights the benefits of stability ball exercises.
- Yoga Mat: Provides a comfortable surface for floor exercises and yoga stretches. The American Council on Exercise recommends using a yoga mat for enhanced comfort and safety during workouts.
Budget-Friendly Alternatives: For those on a budget, there are cost-effective alternatives to traditional gym equipment. According to a study in the Journal of Human Sport and Exercise, household items like water bottles, backpacks, or resistance bands can be improvised for effective workouts.
IV. Basic Strength Training Exercises
Upper Body Exercises:
- Push-ups: Targeting the chest, shoulders, and triceps, push-ups are a fundamental upper body exercise.
- Dumbbell Shoulder Press: Strengthen your shoulder muscles with this effective dumbbell exercise.
- Bent-Over Rows: Engage your back muscles with bent-over rows, promoting a balanced upper body. The Journal of Strength and Conditioning Research supports the inclusion of bent-over rows in a well-rounded strength training routine.
Lower Body Exercises:
- Bodyweight Squats: A functional exercise targeting the quads, hamstrings, and glutes.
- Lunges: Improve leg strength and stability with forward or reverse lunges. Research in the Journal of Applied Biomechanics highlights the effectiveness of lunges in lower body training.
- Glute Bridges: Activate the glutes and hamstrings with this simple yet effective exercise. A study in the European Journal of Sport Science emphasizes the importance of glute activation for overall lower body strength.
Core Exercises:
- Planks: Develop a strong core foundation with planks, targeting the abs and lower back.
- Russian Twists: Engage obliques and improve rotational strength with Russian twists.
- Bicycle Crunches: Combine cardio and core work with bicycle crunches for a comprehensive workout. The Journal of Physical Therapy Science recommends bicycle crunches for effective core engagement.
Stay tuned for the next part of this blog series, where we’ll delve into structuring your at-home workouts and ensuring progression in your fitness journey. Happy training!
- Quis nostrud exercitation ullamco laboris nisi ut aliquip ex ea commodo consequat. Duis aute irure dolor in reprehenderit in voluptate.
Running Training Basics
Running a 5K or 10K is a popular fitness goal that attracts beginners and seasoned runners alike. According to Running USA, over 17 million people participated in organized running events in the United States in the past year, with 5K and 10K races being among the most prevalent choices. Proper training is essential for success in these races, especially for those new to running. This article aims to guide beginners through the basics of training for a 5K or 10K race, providing valuable insights and tips to ensure a rewarding running experience.
Sources:
- Running USA: Running USA
II. Setting Goals
Setting realistic and achievable goals is a crucial step in any running journey. The American Council on Exercise recommends that beginners start with a 5K race as it offers a manageable distance for those new to running. Goals should be specific, measurable, and time-bound. For example, a beginner might set a goal to run a 5K in eight weeks. This sets a clear target and allows for structured training to achieve the goal.
Sources:
- American Council on Exercise: ACE Fitness
III. Understanding Your Current Fitness Level
Before diving into a training plan, it’s essential to assess your current fitness level. The Centers for Disease Control and Prevention (CDC) suggests consulting with a healthcare professional before starting a new exercise program. A health check ensures that there are no underlying health issues that could be exacerbated by intensive training. Knowing your baseline fitness level helps tailor the training plan to your specific needs.
Sources:
- CDC – Physical Activity Basics: CDC
IV. Choosing the Right Training Plan
There are various training plans available for beginners, but one of the most popular is the Couch to 5K (C25K) program. Developed by Josh Clark, this program is designed for novice runners, gradually increasing running time over several weeks. For those aiming for a 10K, the Bridge to 10K program serves as a natural progression. These structured plans provide a systematic approach, preventing overtraining and reducing the risk of injuries.
Sources:
- Couch to 5K: C25K
- Bridge to 10K: Bridge to 10K
V. Building Endurance
Building endurance is a key aspect of preparing for a 5K or 10K. The American Heart Association recommends at least 150 minutes of moderate-intensity exercise per week. Incorporating interval training, where periods of higher intensity running are alternated with periods of rest or lower intensity, can improve cardiovascular fitness and overall stamina. Gradually increasing mileage over weeks allows the body to adapt and build endurance safely.
Sources:
- American Heart Association: Physical Activity and Cardiovascular Health
VI. Strength Training for Runners
Strength training plays a crucial role in enhancing running performance and preventing injuries. The Mayo Clinic recommends incorporating exercises that target major muscle groups, such as legs, hips, and core. Squats, lunges, and planks are examples of effective strength exercises for runners. Including these workouts in your training plan helps improve overall strength, stability, and running efficiency.
Sources:
- Mayo Clinic: Strength Training: Get Stronger, Leaner, Healthier
VII. Nutrition and Hydration
Proper nutrition is vital for fueling the body during training. The Academy of Nutrition and Dietetics suggests a balanced diet with an emphasis on carbohydrates for energy, proteins for muscle repair, and fats for overall health. Pre-run meals should be consumed 2-3 hours before running, and hydration is essential for maintaining performance. Adequate water intake ensures proper functioning of the body during training sessions.
- Quis nostrud exercitation ullamco laboris nisi ut aliquip ex ea commodo consequat. Duis aute irure dolor in reprehenderit in voluptate.
Basics in Running Shoes
I. Introduction
Running a 5K or 10K is a popular fitness goal that attracts beginners and seasoned runners alike. According to Running USA, over 17 million people participated in organized running events in the United States in the past year, with 5K and 10K races being among the most prevalent choices. Proper training is essential for success in these races, especially for those new to running. This article aims to guide beginners through the basics of training for a 5K or 10K race, providing valuable insights and tips to ensure a rewarding running experience.
Sources:
- Running USA: Running USA
II. Setting Goals
Setting realistic and achievable goals is a crucial step in any running journey. The American Council on Exercise recommends that beginners start with a 5K race as it offers a manageable distance for those new to running. Goals should be specific, measurable, and time-bound. For example, a beginner might set a goal to run a 5K in eight weeks. This sets a clear target and allows for structured training to achieve the goal.
Sources:
- American Council on Exercise: ACE Fitness
III. Understanding Your Current Fitness Level
Before diving into a training plan, it’s essential to assess your current fitness level. The Centers for Disease Control and Prevention (CDC) suggests consulting with a healthcare professional before starting a new exercise program. A health check ensures that there are no underlying health issues that could be exacerbated by intensive training. Knowing your baseline fitness level helps tailor the training plan to your specific needs.
Sources:
- CDC – Physical Activity Basics: CDC
IV. Choosing the Right Training Plan
There are various training plans available for beginners, but one of the most popular is the Couch to 5K (C25K) program. Developed by Josh Clark, this program is designed for novice runners, gradually increasing running time over several weeks. For those aiming for a 10K, the Bridge to 10K program serves as a natural progression. These structured plans provide a systematic approach, preventing overtraining and reducing the risk of injuries.
Sources:
- Couch to 5K: C25K
- Bridge to 10K: Bridge to 10K
V. Building Endurance
Building endurance is a key aspect of preparing for a 5K or 10K. The American Heart Association recommends at least 150 minutes of moderate-intensity exercise per week. Incorporating interval training, where periods of higher intensity running are alternated with periods of rest or lower intensity, can improve cardiovascular fitness and overall stamina. Gradually increasing mileage over weeks allows the body to adapt and build endurance safely.
Sources:
- American Heart Association: Physical Activity and Cardiovascular Health
VI. Strength Training for Runners
Strength training plays a crucial role in enhancing running performance and preventing injuries. The Mayo Clinic recommends incorporating exercises that target major muscle groups, such as legs, hips, and core. Squats, lunges, and planks are examples of effective strength exercises for runners. Including these workouts in your training plan helps improve overall strength, stability, and running efficiency.
Sources:
- Mayo Clinic: Strength Training: Get Stronger, Leaner, Healthier
VII. Nutrition and Hydration
Proper nutrition is vital for fueling the body during training. The Academy of Nutrition and Dietetics suggests a balanced diet with an emphasis on carbohydrates for energy, proteins for muscle repair, and fats for overall health. Pre-run meals should be consumed 2-3 hours before running, and hydration is essential for maintaining performance. Adequate water intake ensures proper functioning of the body during training sessions.
Sources:
- Academy of Nutrition and Dietetics: Eat Right – Fueling Your Bod
- Quis nostrud exercitation ullamco laboris nisi ut aliquip ex ea commodo consequat. Duis aute irure dolor in reprehenderit in voluptate.
Training
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