Tag Archives: performance
How well do you run?
After being in the industry for a fair while it’s become apparent that for some reason everyone assumes they can run correctly.
A foolish notion as many can’t.
Why do you think a lot of people who run have a bad knee, ankle, hip, lower back and so on. Poor movement equals poor overall body health, remember that.
It is a logical thought because we’re never really taught how to run, we just do it and have done since childhood, however just because we’ve always done something one way it doesn’t mean we are doing it the correct way.
Now before you worry and think I’m telling you to give up running, calm down, I’m not.
If running is something you enjoy then you must do it because it’s your right to, however you’d do well to actually learn how to run correctly, not only because it’s best practice, it will help reduce the risk of injury and improve longevity.
To run effectively you not only need good patterns, you also need a solid base of strength. Yep, lifting weights can help make you a faster and more effective runner, counter to many popular beliefs.
Personally I’m by no means an avid runner, it’s just too boring for me. As such here is a nice little resource to get you started –
If you want my best advice though it is this; hire a running coach (ideally one with a solid reputation).
Enjoy pounding the pavements,
While writing another post for somewhere else this morning my mind wandered to this little gem.
Give it a watch, listen to what is said and repeat this until you learn at least one thing.
The ravages of time effect us all, it’s something none of us can deny.
Eventually the days of working all the hours under the sun followed by a hard night of partying and then getting up at the crack of dawn and crushing a workout can only last so long.
In the end the body says “Nope, just no.”
So why does this happen?
Let’s look at what we know:
– Hormonal profiles are less optimal
– Your ability to recover declines as you age
– Sleep becomes paramount
– Tolerance to alcohol, highly processed foods declines
– You can actually train harder as you age due to better and more mature/developed neurological connections that create more in-road each session (plus you might have made strength gains from your early days, hopefully)
– Basically you’re no spring chicken anymore
Some people think raging is a bad thing, it’s not, it’s simply a process of life however if you plan your training correctly you can make plenty of progress in your later years, and for some people even make the best progress they’ve ever made.
Personally I’ve had clients who go on to outdo themselves ten-fold from their youth because as an adult they possess the following quality that only come with time:
– Common sense
A typical younger version of yourself might train 5-6 days per week and hit a combination of weights/cardio, not a bad thing, however from experience the attitude of most is that of this “I’m maintaining what I’ve got.” whereas as you age the attitude becomes “I’m looking to become stronger and improve what I have to prevent further decline.” – obviously note true for everyone, just most people.
As youths we truly are ignorant and take what we have for granted. If we had known that the foundations we lay in the early years will serve use to help keep our youth for longer more people would put in a conscious effort to train for strength/progress rather than just aesthetics and maintaining what we have.
^^ Always train for strength, performance and progress, that’s the bottom line. If you do aesthetics will come regardless of age.
Below is a winning formula I have used for people over the age of 40 who have become more invested mentally in their training.
– Train 2-4 times per week (more isn’t necessary)
– Focus on strengthening your posterior chain
– Focus on stretching your anterior chain
– 2-6 movements per session is great
– Conditioning is important (use 1 session to hit CV 80%+ HRR)
– Lower reps with more sets trumps all
– Average intensity will be around 80% 1RM
– 2-3 weeks of hard training followed by 1 week easy is king
– Take 4 total rest weeks of a year (12 week mesocycles)
– Food is fuel, eat mostly whole foods
– Enjoy life, if you want to eat loose do it, just don’t go nuts to often
If you’re new to lifting I advise you hire a coach to help you with the below. Kettlebells are a great tool, however they require practice so leave your ego at the door, focus on longevity.
You’ll improve strength/conditioning/mobility/flexibility with kettlebells, they’re the perfect tool as we find ourselves hitting the later years. If you have never used them I suggest hiring a coach to help teach you their ways.
Drugs in sport are nothing new.
PED’s (performance enhancing drugs) have been in sports for a very long time, and almost all top athletes are using them.
Time to stop being naive.
The reason PED’s will help your performance so dramatically is because they allow your body to recover faster than you naturally can, steroids are a medicinal thing after all. This allows you to train harder, more frequently and achieve levels beyond that of even the most genetically gifted people.
It’s advised that you stay away from taking such substances, you’re not an endocrinologist and you will cause yourself problems. There are plenty of ways you can increase your performance without taking PED’s, you just have to be prepared to put in some times and effort to achieve the results you desire.
Here are some simple steps to help improve your recovery, boost your performance and take you to the next level NATURALLY.
– Eat more nutritious whole foods. This will promote an anabolic state in the body providing your calories are in a surplus.
– Stress less, meditate more. Lowering cortisol levels will help you recover much faster, remember cortisol is inflammatory and you need to bring this down asap.
– Have regular massages, or at least foam roll. This will help release some tension in the fascia and break down some unwanted muscle knots, allowing for increase blood flow which means more nutrients to the muscles to help them recover.
– Sleep in a completely dark room. This means no lights, no electrical devices, essentially nothing int he room that can disturb your sleep. The deep your sleep the better you will recover.
– Train Less. This might seem counterintuitive but there is a difference between chasing performance and facing fatigue. People want to feel demolished, but that doesn’t always mean that they will be getting results or progressing, these people are chasing fatigue and not performance. The best way to ascertain this is to always aim to increase either your reps, weight on exercises, increase time under tension or decrease rest periods. If you can’t achieve at lest one of these and progressively improve then it might be time to take a step back and bring down the volume, but keep the weights the same (3×3 @ 85% 1RM instead of 8×3 for example).
– Supplement. Supplements are not a substitute for real foods, but they can help aid in your recovery by providing precious extra nutrients, vitamins and calories.
Follow the advice above and always chase performance, not fatigue.