Fun morning workout

Marty

Running in old or worn out shoes is a leading cause of running injuries.  Older shoes will not offer the support or protective cushioning that is required to protect your feet and joints.   This becomes more noticeable as your distance and duration of your training increases.

*alright you bare-foot running concept enthusiasts, we will talk about the importance of strengthening your feet in the near future*

Replacing shoes when you feel pain in your feet, knees, hips or back is (unfortunately) common practice.  Remember this; if you feel pain, tissue damage has already happened.  This puts your joints at high risk for a severe injury with a long recovery.  It is wise to replace shoes, as recommended, to avoid painful and very annoying injuries.

A good rule to follow is:  replace your shoes every 300 – 500 miles.  You can estimate this by writing the date you purchased your shoes under the tongue.  Then multiply the average distance you run each week with the number of weeks you have owned your shoes.

The less you weigh, the longer your shoes will last.  You can also extend the life of your shoes if you run on a treadmill or indoor track.  You will need to replace your shoes sooner if you run outdoors (especially if the surface is uneven and rocky).

According to the shoe experts; picking the right shoe has nothing to do with a sale, the color, brand or matching outfit.  A knowledgeable salesperson will sell a shoe based upon:

• The action of your arch when you step.
• Pronation (over, under or normal pronation)
• Running technique
• Stride length.

Conclusion:

Follow the experts’ advice!

When you are properly fitted for a shoe, you will have a limited choice of what you should purchase; however, you are much more likely to enjoy running in the long term.  I have talked with many people that have experienced pain from running.  After asking several questions and watching their technique, I often discover that the pain is not due to running at all.  Usually it is because of old, worn out, shoes or new shoes that have not been fitted properly.

Check out this link that can make shoe recommendations for your running style; Click here

Check this link if you want to compare similar shoes to the ones you already own:  click here

Marty Shumka

Feb. 08, 2012.

Benefits of running on the road

• During a road or trail run, you will burn more calories than on a treadmill (running/walking at an equal pace with 0 -1% grade on a treadmill).  The reason is simply because your muscles work harder while constantly making adjustments to maintain balance on uneven surfaces, the softness or hardness of the ground, and wind resistance.
• Another benefit is psychological.  The freedom to run freely with scenery that is constantly changing.  The choice is obvious, especially if you feel trapped and bored while doing any sort of cardiovascular training indoors on a machine.

Benefits of running on a treadmill

• The main benefit is a controlled environment.  You will not have to worry about wind, rain, extreme temperatures, bugs, cars, or road hogs getting in your way.  The ground is always flat under your feet and you have exact control of your pace at all times.  Another benefit is shock absorption.
• All treadmills today will offer some cushioning for your feet.  This will significantly help to reduce the impact on your joints.
• The treadmill is also a great tool for specific hill interval training and fitness tests (due to the controlled environment).

Conclusion:

If you plan to run (or walk) a 5 km, full marathon, cross country, or wilderness challenge; then you should be concentrating most of your training outdoors.  The principle of specificity applies here.  Your body will learn to adjust for uneven surfaces, and weather conditions (wind, rain, etc); therefore, preparing you for terrain and weather conditions you may encounter during race day.  Running technique on the treadmill is likely to change due to belt moving as you are running on it.  Research is showing that even some of the most experienced runners adjust their stride, arm swing or posture while training on a treadmill.  Any alterations to your natural walking or running gait will eventually cause injuries.  Try to train on a treadmill for no more than 2.5 hours a week to help prevent overuse injuries.  Consider cross training on a bike, stair climber, elliptical, or even swimming to reduce your time spent on the treadmill.

Conversely, choose the treadmill if you are concerned about sensitive joints or if you enjoy using the treadmill while watching your favourite cooking show.  Remember to be constantly mindful of your technique and volume of training.

I prefer to run outdoors; however, when the conditions are icy, very hot or very cold…you will find me on a treadmill for a short 20 – 40 minute training session no more than twice per week.

Marty Shumka

January 19, 2012

Advantage Personal Trainers

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Nutrition is 100% important to achieve great results for any fitness goal! We know this is the area most of our clients struggle with; therefore, we have come up with more strategies to help. Each person has different needs to help break through the barriers associated with this (seemingly) overwhelming lifestyle change. We have some new strategies to help make this transition easier for everyone regardless of their personal road blocks.

Get ready for more accountability! We are going to contact all our clients more often when they are not training at the gym. This may be as simple as “have you done your homework today?” or it may include a whole new homework exercise program. We are committed to giving you the information you need to help keep you on track to your ultimate fitness goal. We know you can do it, and we are in your corner to help you fight for it.
There is more coming….but you are going to have to wait to see what it is (and it is good)

Marty Shumka
January 09, 2012

Best Cardio

Marty Shumka
January 05, 2012

Here are a few things you should consider when hiring a personal trainer.

Education: Does the trainer you are considering have a certification and a university degree in Kinesiology?  Many trainers will have certifications, but most certifications can be taken over a weekend course in another city or even online.  How do you know if a certification is legitimate?  You don’t, unless you also want to spend the time to research this ( personal training certifications).  Look for someone who has committed to learning as much as possible.  There are only a handful of personal trainers in Winnipeg that hold a Kinesiology degree, and then have gone forward to taking other certifications.  The more your trainer knows, the more your experience will be enriched with understanding and variety.

Works with injuries: If you have a specific medical problem, injury or condition (such as being pregnant, difficulty getting pregnant, heart problems, diabetes, etc.) make sure your trainer has education in these areas and will work with your doctor.

Attention: Your trainer should be only focused on you during your sessions.  It is no longer personal training if your trainer is helping 5 other clients at the same time, or talking on the phone during your sessions.

Comfortable: You should feel comfortable with your trainer immediately.  When you are meeting a trainer with plenty of experience and knowledge, you will feel at ease almost immediately.  They will listen to your concerns and understand your fitness and nutrition needs.

Facility: The facility should be clean and all the equipment should be in perfect working condition.  A broken, dirty training facility says a lot about the people that work there.

Trial: Some personal trainers offer a free trial.  This is a great way to know if you will feel 100% comfortable with no obligation.  Remember…you are interviewing a personal trainer for the most important job.  They will be coaching you through good and difficult times.  You will need to absolutely trust that the personal trainer you choose is reliable, professional and can help you achieve your fitness and nutritional goals.

January 03, 2012

Marty Shumka, BPE, CSCS.

http://bit.ly/sK9eA8

http://bit.ly/sK9eA8

link:

http://bit.ly/syikkc

If you are ready to start a transformation of lifestyle, our personal trainers are ready to help you.

Marty Shumka.