Should Endurance Athletes Strength Train

So the big question this weekend I am seeing is:
Should runners strength train? Many are afraid of “bulking” up, or their legs getting too muscular which will slow them down.
Well I’m here to tell you that resistance training is essential to any runners weekly plan!
Here is why:

• Improves running economy, which reduces the amount of energy it takes to run at a given pace.

• Improves length of time running before exhaustion sets in.

• Improves cycling and running efficiency, particularly as an endurance athlete ages. Research.

• Swimming is highly technical and thus upper-body strength training plays a minimal role.  According to research, swimmers require highly specific forms of strength training to realize performance improvements.

• The athlete has better control over movement and enhanced ability to generate power.

• Helps strengthen supporting muscles and allows the maintenance of form/biomechanics when the prime movers begin to fatigue (normally late in races).

Now some of this you may have already known, but there is always research to back this up! Take a look at this interesting piece from the European Journal of Applied Physiology. This was done with all endurance athletes.
This study compared the effects of 1) mixed maximal strength training & explosive strength training with 2) maximal (not mixed) strength training & 3) explosive strength training when combined with endurance training (running). The study lasted 8 weeks, where they were split into four groups:

1. maximal strength training (MAX) (n=11)
2. explosive (EXP) (n=10)
3. mixed maximal & explosive (MIX) (n=9)
4. circuit training control group (CON) (n=7)

Strength training (and circuit training) was performed 1 to 2-times per week (supervised); whereas, endurance (running) training was performed 3 to 4-times per week. Endurance sessions (heart rate monitored) were performed on non-strength training days at an intensity below lactate threshold (pre-determined).

Endurance training volume was (in km and individualized based on training background and current fitness level):

• 42.6 + 30.5 for MAX
• 40.7 + 30.5 for EXP
• 33.0 + 28.5 for MIX
• 25.5 + 22.0 for CON

Total endurance training time per week was 5:38 + 0.56 hours; therefore, the researches were able to claim relative volume and intensity was similar.

Strength and explosive sessions were preceded with 20 to 30-minutes of low-intensity cardio and warm-up sets with sub maximal loads (squat and leg press exercise). 2 to 3-minutes break was given in between exercise sets for all the three strength and/or explosive training groups.

Significant increases were seen in maximal dynamic strength (1RM), countermovement jump performance (power measure) and maximal muscle activation during the 1RM in the maximal strength training group. Peak running speed and running speed at respiratory compensation threshold improved significantly in the maximal strength training group, explosive training group and mixed maximal & explosive training groups without a significant change in VO2-max or running economy.
The researchers state that low volume maximal strength training, explosive training or mixed maximal strength training & explosive training, when combined with a high(er) volume endurance (running) training program over an 8-week intervention period resulted in significant gains in strength, power and endurance performance measures (peak running speed & running speed at respiratory compensation threshold).
WHAT IS THE MESSAGE HERE?
Strength training can be attributed to either an increase in muscle cross sectional area and/or via neuromuscular acclimations (obviously, we know which result you runners want). Previous studies have linked strength training (in combination with endurance-type training) with improved performance economy (e.g. running and cross country skiing) in both males and females and in trained and un-trained populations.

Performance economy essentially means improvement in voluntary muscle activation (leading to increases in strength and power production), which is associated with an increase in speed and reduced oxygen consumption (cost).
Mixed strength training and explosive training, strength training alone and explosive training alone appear to be helpful in improving overall strength and power development in runners (recreational only running less than lactate threshold).
So I believe it is safe to say that strength training in endurance athletes results in a greater power and speed development! Many runners are just unsure of what to do in the gym.  They MUST make time for resistance training if they want to get the most out of their bodies!
If you are unsure of what to do give me a call or contact me and we can talk about a program for you! Don’t miss out on having your maximum potential show on your race day!
Stay tuned for a new post on what exactly runners should avoid and what they should do if they are at the gym!
Until next time
Stay Strong!
References Taipale, R.S., Mikkola, J., Vesterinen, V., Nummela, A., and Hakkinen, K. (2012). Neuromuscular adaptations during combined strength and endurance training in endurance runners: Maximal versus explosive strength training or a mix of both. Eur J of Appl Phys. Epub ahead of print.

Ways To Prevent Injury During Winter Months

So after noticing how this cold weather is directly affecting the number of people running outside and training in cold weather I have decided to make it public that this training is PERFECTLY fine with a few protocols that need to be followed in order to avoid injury.
If you are like my clients and during the colder months you have to go from being very cold and inactive to a period of immediate activity and getting warm, then this can be beneficial to you!

1.) Stay Hydrated!
I can’t tell you enough times I have clients come in for a workout and think its the weather that is hindering their progress and making them have bad sessions, HOWEVER, the colder weather can have a direct correlation to your hydration levels.  Many of you do not feel the urge to hydrate when it is colder outside, but listen…your body needs fluid, your muscles need fluid.  They need adequate amounts of water to allow proper function of all your muscle groups.  Just try drinking 2 glasses of water first thing in the morning! Especially if you are training that day! It will prevent cramping, fatigue, and injury!

2.) Vitamins
Enough said here.  Who in the right mind can train at high levels ling off chips and cookies? Your body needs all the essential vitamins and minerals to function properly. Not a fruit & Veggie person? Try a supplement! Make sure you take it with food, but I would much rather you get your vitamins through natural foods.

3.) Get Enough Salt
Contrary to popular belief, salt is not the hated aspect of your diet.  Its actually very crucial for performing at high levels.  If your body does not have enough salt, you can be asking for an injury!
Why?
Sodium is a required element for normal body functions. It is lost in sweat and urine and is replaced in the diet. The body has a remarkable ability to maintain sodium and water balance throughout a variety of conditions, thus ensuring our survival. Ultraendurance events challenge this survival mechanism.

4.) PROPER warm up
This is the most important aspect of preventing injury! NO, warm-up does not mean standing around talking and stretching a few muscles here and there! Take your body through a dynamic warm-up involving movements mimicked during your routine.  For example, I do squats, lunges, jumping jacks, squat thrusts, stick ups, roll outs, high knees, butt kicks….you name it! Its all about getting your muscles properly accustomed to the force you are about to place on them.

5.) Heating Pad
During cold months, go to your nearest drug store and grab a heating pack! I believe we have 1/2 dozen lying around in our house! These are great tools to isolate tight muscle areas and get them warm before exercise.  Back in my college playing days, I would be sitting on about 4 before I would head out to practice.  Not once did I ever pull a muscle! Give them a try!

6.) KEEP MOVING!
Are you at a desk all day? Then coming straight to the gym for a workout? Bad idea if you haven’t moved your body all day and there is freezing temperatures outside!  I can’t stress enough how important it is to GET UP and walk around the office if you have too! Take your phones calls and walk! Being in a seated position for long periods of time can alter posture and start bad muscle tendencies. You do not want to have to see a therapist or training to get them fixed.  Just do me a favor and get up every hour and walk!

7.) Dress Warm
Make sure you are dressed properly for the weather! Your body needs to be warm. Trying to exercise while cold is not a great idea, so starting with several layers is a great option! Eventually, you can drop layers during your session once your body warms up!

8.) Eat!
I can’t stress enough how important it is for you to properly fuel your body! Day after day I see new clients who come to me for a workout and end up dying 1/3 of the way through.  There is NO REASON anyone should not finish a workout. I do not care if I had to regress every exercise.  But if you have to completely stop because you are getting dizzy, lightheaded, or even sick to your stomach…guess what….it’s NOT your fitness level holding you back….it’s your NUTRITION. I am not a dietician but offer great advice and do know that a majority of the reasons clients stop during workouts is due to poor nutrition.  Period. So, make sure you are eating every 3-4 hours.  It doesn’t have to be much, but your body needs the nourishment to help you train at a high level.
Now, with that being said, if you are going to hop on the recumbent bike or elliptical for your workout, that’s a different story! But if your coming to me or to a gym where you are resistance training, MCT & MRT training, then fuel.  Not only does lack of nutrition affect your performance, it DRAMATICALLY slows down your metabolism….which then makes fat loss nearly impossible and gets your hormones out of whack.
Well, there you have it! A few tips for injury prevention during these cold months! If you start feeling a little nagging injury, feel free to message me and I will give you exercises to do to help!
As always, stay strong!

Tip of The Day:
Surround yourself with positive people. If you want to succeed in life, you cannot always be around those who bring you down or make bad choices in life! The one main reason as to why I am getting through a 12-14 month injury is because of the fantastic support I have in my life! If I let negative, guess what, I have a bad day.  But so far it’s been 6 months since my accident and I couldn’t be happier! Stay motivated, Stay positive!

Obesity,Weight Loss, Nutrition + My favorite Training Blender Drink!

Obesity,Weight Loss, Nutrition.....Symptoms or Causes?

So with the new year comes an even more hot topic of weight loss, obesity, and nutrition.  Everyone has their New Year's Resolutions dialed in and are hopefully still committed to reach their goals!

Now instead of writing a full report, I'll keep it simple.  I have been following a few expert's pages and one of them, Dr.Freedhoff, and his site, "Weighty Matters," discusses something very important! The causes! He specializes in Bariatric Medicine(medicine that deals with the causes, prevention, and treatment of obesity).

He covers a great topic with childhood obesity and makes it very enjoyable and understandable to read! Check out his post on McDonald's new attempt to lure children into healthy eating below:

 http://www.weightymatters.ca/2012/05/mcdonalds-helping-kids-get-their-5-day.html

After he wrote the article, he was interviewed and asked a few important questions:

It’s no secret that children today are growing up in a different world. What needs to happen to fight the childhood obesity epidemic?

Dr. Freedhoff: That’s simple – we need to change the world.  Because really it’s the world that’s the problem, not the kids.  Kids are kids.  There hasn’t been a pandemic loss of willpower in 6 year olds these days.  Instead these days 6 year olds are growing up in an environment that is by its very nature obesogenic.  Focusing on the kids treats the symptom.  We need to treat the cause.
Whether it’s banning advertising targeting kids, ending the provision of no-name junk food at schools, bringing back home economics, launching public health campaigns to promote the home cooked around the table meal, changes to crop subsidies to make junk food less inexpensive to sell – there are no shortages of initiatives we could take.

Dr. Yoni Freedhoff

Though it’s important to note, no one initiative is going to fix this problem and so folks who whinge about how, “soda taxes aren’t going to fix this problem”, are simultaneously both right, and ill informed.

What are some of the most common misconceptions about obesity that people have?

DF: That exercise matters as much or more as dietary intake (it doesn’t), that you should wait until you’re hungry to eat (by then it’s too late for any hope of control), and that suffering is required (if you’re suffering, you’re going to quit).
Clever marketing and misleading food / nutritional labels usually come down to corporate profits. Companies will always want to make money, so where does the fight against obesity go from here?
We need to create a world that nudges us in the right direction, and it’s going to take a huge amount of time and effort.  It will require abandoning the notion that the food industry is a “partner” and accepting the fact that their sole job, by the very definition of industry, is to increase profits.
We’re not going to solve this problem with “food products”, but we might solve it with actual food.  The sooner governments appreciate that fact, the sooner we’ll see actually evidence based food guides, true school food reforms, and public health campaigns that are actually helpful.

A good friend wants to lose weight – what are your top 3 tips for them?

DF:
1.  Don’t set number goals.  Numbers are hopes.  Goals should be behaviors – tangible things like eating out less frequently, cooking from scratch, keeping some form of food diary.  It’s goals like that which may get a person to their hopes.
2.  Spend more time in your kitchen than in your gym.
3.  Keep a food diary.  Clinical studies suggest people who keep food diaries lose twice as much weight as those who don’t.  My own experiences with literally thousands of patients would be that people who keep them really well lose three times as much weight as those who don’t.

Any simple nutrition advice for parents trying to provide a healthy lifestyle for their children?

DF: Live the life you want your children to live.  If you want them to be active – be active yourself.  If you want them to eat healthfully prioritize actual cooking, and teach your kids how to do it.
Carve out at least one night a week to, as a family, cook a healthy meal from scratch and eat it at a leisurely pace around an actual table and make meals out and ordering in a rare treat.

What are your favorite nutrition / health resources?

DF: There are too many to list!
What I use most to help myself would be www.tweetwhatyoueat.com to keep my food diary, and Fitocracy to manage my fitness.

So there you have it! Dr. Freedhoff is spot on with his statements! Its not that kids are not kids anymore....It is just the dramatic change of our society and how food is advertised and easily assessable. We must treat the cause! Then work towards getting them to enjoy exercise again! I highly doubt your son or daughter will sit inside playing video games if the whole neighborhood is outside playing capture the flag! America needs to make a change by looking at the causes of obesity!

With that note, here is a little Blender Drink Recipe I have used for years to help my training and really give me energy to propel through workouts and long work days! It is GREAT for fat loss and revitalizing your metabolism!

Mike's Pre-Workout Blender Drink Recipe:

o   1 Cup Vanilla Unsweetened Almond Milk

o   1 Cup Ice Cubes

o   2 Stevia Packets(Splenda Okay As Well)

o   1.5 Scoops Whey Protein(Any Flavor But Prefer Chocolate PB For This Recipe) 

o   1 Oz Almonds or Tablespoon Almond Butter

o   Cinnamon & Nutmeg

o   1/3 Cup Frozen Blueberries

o   Micronized Creatine

- I sometimes will add Spinach As Well! (trust me, you cannot taste it) 

Until Next Time, Keep pushing for your goals and stay strong with your resolutions!

"You don't have to be great to start, but you have to start to be great." ~Zig Zigler

Common Resistance Training Myths For Runners

So recently I have been getting asked a few questions from some who are not sure about resistance training mixing with their running and endurance training programs.  To save the hassle I have listed a few and my answers to each!

Enjoy!

1.) Won’t I gain body fat if I cut back my running volume and replace it with resistance training?

Not at all! Try to forgo the bad rep resistance training gets.  It actually is the best way to burn fat off your body! It is because of a term called "Excess Post Exercise Oxygen Consumption,"(EPOC).  This is just a fancy way of saying that when you resistance train,  your metabolism is elevated afterwards for a significant amount of time.  It has been shown that EPOC is directly related with the intensity of your sessions.  So lets say you get a great session with me on Saturday.  Well, when you go home and even up until Sunday night, you could be sitting watching Sunday night football and burning up to 30% more calories than what you normally would be! Talk about a great benefit!! Unfortunately, those long, steady state, slow boring cardio sessions on ellipticals and roads DO NOT have that effect.  So if your trying to battle the bulge, stick with resistance training!

On another note, you also see "ultra-marathoners" that are stick skinny, but have higher body-fat levels.  This is due largely in part because the high mileage results in an increase in cortisol levels which lowers testosterone in the body.  This endocrine fluctuation leads to a loss of muscle mass (which burns a lot of calories) and an increased tendency to store body fat.  So keeping your hormone levels in check is very important for losing the flab and can be hindered with long slow sessions.

2.) I have limited time to train; wouldn’t I be better off just running if time is limited?

It depends on what you call "limited." From my own experience, I feel like many runners can ALWAYS make time to run, but when it comes to resistance training, they come up with every excuse in the book.  It can be easier to walk out the door and run, but resistance training can be the same way.  You just have to do a little planning ahead of time.  Success comes with preparation right!? So, on Sunday night, while you are watching the football games and still burning calories from Saturday's session, make a PLAN to fit in resistance training 2-3 times that week!

Also, dont forget about an important stdy done.  They tested a group of college athletes and had then drop from 6-7 runs per week to 4, while replacing the lost 3 with resistance training. 

The Result?

Their running times improved drammatically with only replacing a mere 32% of slow running with body-weight workouts. 

Just think how much your times will improve with the Insanely awesome workouts I have designed for you! Those studies were done by replacing just with body-weight exercises! Think of the possibilities!

3.)  Won’t resistance training make my muscles bigger? I don’t want all that weight holding me down!

Resistance training is not defined through muscle growth by any means. The volume of exercise makes it difficult to get enough calories in to support muscle gain.  That means most of it relies on muscle density and genetics.  If it was easy to get muscular and bulky, everyone would be walking around with huge muscles popping out of the sleeves.  Not happening.  Also, with the programs I have created, you will be constantly moving, which means your constantly burning fat and your metabolism will thank you.  So don't worry about getting bulky through resistance training, and especially my programs.  It has no credibility and would never happen. Period.

A common theme goes around with runners and weight lifting....they dont want to bulk up and gain weight.  They get scared to lift because of several reasons which all have no truth to them whatsoever.

So I am here today to explain why runners can see tremendous benefits from MRT & MCT training.

First, a little study....

Scientists at the Research Institute for Olympic Sports at the University of Jyvaskyla in Finland found that replacing 32% of regular endurance training volume with explosive resistance training for nine weeks improved 5km times, running economy, VO2max, maximal 20m speed, and performance on a 5-jump test. With the exception of VO2max, none of these measures improved in the control group that just did endurance training (3). How do you think they felt knowing that a good 1/3 of their entire training volume was largely unnecessary, and would have been better spent on other initiatives?

Sure, if you isolate muscle groups, eat a whopping 3-5K Calories a day, you can build muscle fairly quickly.  However, circuit training has benefits that make running seem more like an evil way to treat the body.  This type of training has many benefits in the health aspects alone:

1. Enhances endocrine and immune function (which are compromised by endurance training)
2. Maintains muscle mass (also negatively affected by endurance training)
3. Improves functional capacity in spite of aging by maintaining maximal strength and power (both of which decrease with prolonged endurance training)
4. Builds bone density (something many runners lack due to poor dietary practices, but desperately need in light of the high risk of stress fractures)
5. Enables us to more rapidly correct muscle imbalances, as evidenced by the fact that resistance training is the cornerstone of any good physical therapy program (and I’ve never met a runner without imbalances)

Not to mention the physical benefits! Lean muscle gain, fat loss, mood enhancement, and better posture.

So stop being apart of the cardio cinema craze that leaves you on the same piece of equipment and doing the same routine year after year without seeing results.  Its time to start a new era of fitness.  Functional training will get you to your goals! Call me today and get started!

Its never too late to put your health on the high end of your priorities. Make the commitment. Get fit. Get lean. Run Fast.

(717)658-4299
www.mjofitness.com

So after seeing the influx of Americans with their new fitness resolutions join me at the gym, I have noticed a few things that I tend to see more prevalent in most workouts.

LIFTING ON UNSTABLE SURFACES.

Now, it has been proven that performing exercises on bosu balls, dyna discs, etc CAN improve balance & coordination, especially if you are rehabbing from a lower body injury.  HOWEVER, I see many people thinking they can do shoulder presses and bicep curls on unstable surfaces and hoping it will produce great strength results.

Well I'm sorry to disappoint any of you who are runners who do that, but science has come to tell you that performing exercises on unstable surfaces shows no improvement for running performance whatsoever. 

The way to go here is plyometric exercises, those done in all sorts of my program designs.  They will help with core activation, metabolic efficiency, and improve coordination and stability all at the same time!

Don't believe me? Check out the study they did that backs it up.

Stable Vs. Unstable

So stop doing those weighted exercises on unstable surfaces if your hoping to see significant improvement in running performance. They will just disappoint you.

Motivational Quote:

"Get rid of all the negative self-talk.  Change your mindset to one where you truly believe in yourself."

Surround yourself with positive people, and you will stay positive in life!

Traditional Weightlifting VS. Fucntional Circuit Training: The Truth

Here's a simple way to boost your workout fat burning potential
by a MASSIVE 30%.

It comes from research done at Syracuse University that was
published in the Journal of Strength & Conditioning Research.

Scientists wanted to see if Superset training - like that found
in HLW's Double Dare Program - would burn more calories than traditional
resistance training (that's the kind you might be doing now).

The "guinea pigs" in the study were 10 young men, and the
subjects did 2 workouts separated by at least 7 days.

The workout consisted of 4 sets of 6 exercises, and they did 10
reps per exercise. Pretty standard program.

In one condition, the subjects did the exercises in supersets,
while on the other day they did the exercises in "straight sets"
like you'd read in a bodybuilding magazine (that's the less
effective way and takes twice as long).

Results showed that the superset workout burned almost 30% more
calories per minute than the traditional workout.

30% more calories!

Plus, the researcher also discovered that the superset workout
burned more calories during the "post-exercise (EPOC)" period (that
means supersets will help you burn more calories while you
recover from - and even sleep off - a workout).  Isn't that amazing!? So stop doing your same boring routine at the gym that you hope to make last as a resolution and come see me at Healthy Living Workshop! These sessions will boost your metabolism, development lean muscle, and DRAMATICALLY boost fat loss!  I think that would be a no brainer! Come join us and start your path to a healthy lifestlye!!

Now just imagine what how much fat you can burn if you
combine supersets with other crazy functional exercises I have in store for everyone!? Fat Loss Phenomenon!!

Visit: www.mjofitness.com or Call: (717) 658-4299 and get signed up today!!