tag:blogger.com,1999:blog-30448790704771538572024-03-19T02:16:46.783-07:00Rapid PT ProgramHelping those having difficulty passing the USAF's physical training (PT) test.Bryan Mayohttp://www.blogger.com/profile/03258715891066642625noreply@blogger.comBlogger75125tag:blogger.com,1999:blog-3044879070477153857.post-42042670375058644202017-07-23T08:36:00.001-07:002017-07-23T08:38:10.734-07:005 Secrets to Running Quickly Without Pain<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEht8N0PKF-xdJV6PFiMwt0AHv9X07nF_Ar5HnNZZk4cKTdBCXNFBB0AwQ_RdCpYCpDqxwic1hoqFXFDTyUUEXjaZ_mV0L11DIXr5U_Di__HrIGJLHVmvIJhLCSXcaxE4AsK33u1GJOljRSx/s1600/Running.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="199" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEht8N0PKF-xdJV6PFiMwt0AHv9X07nF_Ar5HnNZZk4cKTdBCXNFBB0AwQ_RdCpYCpDqxwic1hoqFXFDTyUUEXjaZ_mV0L11DIXr5U_Di__HrIGJLHVmvIJhLCSXcaxE4AsK33u1GJOljRSx/s320/Running.jpg" width="320" /></a></div>
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While I am a pretty athletic guy, and I'm not afraid to try some seriously difficult strength exercises, I've never been good at quickly running long distances. I usually did well on my 1.5-mile run because I could sprint for 3-4 laps and then just held on until I crossed the finish line. Although this worked, it wasn't fun and I found myself physically drained once the PT test was over with.<br />
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So, after doing this a couple of times, I decided to change my running equipment. I switched from regular running trainers to the Nike Free shoes, which helped a little, but didn't do much for my chronic running injuries (mostly shin splints). After a bit more research, I decided to try minimalist shoes (specifically the <a href="http://birthdayshoes.com/vibram-five-fingers-bikila-ls-review" target="_blank">Vibram Bikila LS</a>). While these shoes allowed me set my fastest run time (11:24), and helped me get rid of my chronic running injuries, it only slightly reduced how tired I felt after I was done running.<br />
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As I do with all my difficult problems, I started buying books to research a solution. After reading about the the <a href="http://birthdayshoes.com/an-introduction-to-chirunning" target="_blank">Chi</a>, <a href="http://birthdayshoes.com/introduction-to-the-pose-method-of-running-posetech-an-introduction" target="_blank">Pose</a>, and <a href="http://barefootjason.blogspot.com/2010/03/evolution-running-dvd-review-greatest.html" target="_blank">Evolution</a> running techniques, as well as some running and endurance physiology theory, (<a href="http://www.amazon.com/Developing-Endurance-Performance-Conditioning-Association/dp/0736083278" target="_blank">1</a>,<a href="http://www.amazon.com/Keep-Running-Science-Training-Performance/dp/0471943142" target="_blank">2</a>) I managed to assemble five changes to my training that have helped me complete the running portion of my PT test without feeling tired afterwards.<br />
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<b><span style="font-size: large;">1) Avoid Overstriding</span></b></div>
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There is a surprising amount of controversy surrounding how you should strike the ground when running. You have three basic ways to make contact with the ground: Heel-, mid-, or fore-foot striking.<br />
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjVkjLrCYC-ld3A9z8_hz_DGxpM5QFu__NucGMs9Dwy3T1SGZev0ZA_y9C3ST-FZwsAB5UVcAzFRj_vDTEDQJ3X9zese5BTlis8oFd_t4caQa7z4N1nnbpYDNtA0qpD9JGuVFoXJ2zRDEk5/s1600/foot-parts-labeled-running.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjVkjLrCYC-ld3A9z8_hz_DGxpM5QFu__NucGMs9Dwy3T1SGZev0ZA_y9C3ST-FZwsAB5UVcAzFRj_vDTEDQJ3X9zese5BTlis8oFd_t4caQa7z4N1nnbpYDNtA0qpD9JGuVFoXJ2zRDEk5/s320/foot-parts-labeled-running.jpg" width="304" /></a></td></tr>
<tr><td class="tr-caption" style="font-size: 12.8px;">Hind-foot (or heel) strikers impact the ground with their heel first; mid-foot strikers place their whole foot on the ground; and fore-foot strikers land on the balls of their feet (and may also lightly make contact with their heel before pushing off).</td></tr>
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Of the three foot striking approaches, heel striking is the most popular. (<a href="http://journals.lww.com/nsca-jscr/Abstract/2007/08000/Foot_Strike_Patterns_of_Runners_At_the_15_Km_Point.40.aspx" target="_blank">3</a>,<a href="http://www.ncbi.nlm.nih.gov/pubmed/22217561" target="_blank">4</a>) It is also the approach most associated with injuries (<a href="http://www.ncbi.nlm.nih.gov/pubmed/22217561" target="_blank">4</a>) and has been found to be lest efficient (<a href="http://barefootrunning.fas.harvard.edu/5BarefootRunning&TrainingTips.html" target="_blank">5</a>), mostly due to something called <i>overstriding</i>.<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgvzYQ_KIqRf5XXble4h2mD6wxHrgTb8KSMPdS4aio2VIT4NCZqfVl-lTfDkKmtCniWqqKQvBYemYNCrTTnGaEuga1ET3Za5lHUfbi2x3aL0ca8GwB4fi3NdKid64FAjTRJBo_azfkle9aO/s1600/Foot+Striking.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgvzYQ_KIqRf5XXble4h2mD6wxHrgTb8KSMPdS4aio2VIT4NCZqfVl-lTfDkKmtCniWqqKQvBYemYNCrTTnGaEuga1ET3Za5lHUfbi2x3aL0ca8GwB4fi3NdKid64FAjTRJBo_azfkle9aO/s320/Foot+Striking.jpg" width="256" /></a></td></tr>
<tr><td class="tr-caption" style="font-size: 12.8px;">Notice how heel striking (top) creates additional impact force that is missing from mid- or fore-foot striking (bottom). </td></tr>
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When you overstride your foot makes contact with the ground <i>ahead </i>of your center of gravity. Why is this bad? If you think about it, you cannot balance yourself very well if your foot is out in front of you. Consequently, to stay upright, you need to break (slow down) with each stride. This is inefficient (causing you to tire out quickly), places a lot of stress on the muscles around your shin bone (possibly leading to shin splints), and drives a lot of force into your hips (possibly causing hip pain). The picture below shows what overstriding looks like.<br />
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<tr><td><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiA-YcEFrD3-8kcqa5rwstZVB__SgyR2yl2rqVHLDpaS_nL-5dz9KVpgCC2BJNuSQB-z1XV24Ggcdyk5o2egxdvA9oojZxOt2sfAUfUxx_YjqnQEnlwam9dkcV6HqVtfQJsitLZ6Pxu70FA/s1600/footstrike.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="255" data-original-width="369" height="221" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiA-YcEFrD3-8kcqa5rwstZVB__SgyR2yl2rqVHLDpaS_nL-5dz9KVpgCC2BJNuSQB-z1XV24Ggcdyk5o2egxdvA9oojZxOt2sfAUfUxx_YjqnQEnlwam9dkcV6HqVtfQJsitLZ6Pxu70FA/s320/footstrike.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="font-size: 12.8px;">The left picture is an example of overstriding, which places your foot so far out in front of your center of gravity that you can't help but land hard and break (slow down) with every stride. A faster and more pain-free way to strike the ground is represented by the picture on the right, which naturally happens with a mid- or fore-foot strike.</td></tr>
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Looking at the picture above you will notice that the heel-striking example (left) shows the toes pointing upward on ground contact. This is a tell-tale sign that you are overstriding, where the heel lands ahead of your center-of-gravity, forcing you to brake with every stride. Also notice how the mid-foot (and fore-foot) strike example (right) would eliminate braking since you land directly under your center-of-gravity, allowing you to accelerate immediately with each stride. This is more efficient strike pattern and reduces or eliminates the impact forces moving through your legs and hips.<br />
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Here is a video showing what I mean:<br />
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Personally, I was a very heavy heel striker for most of my life. This wasn't a problem for me when I was younger because I didn't run very much. But, I experienced chronic shin, knee, and hip pains once I started running several days a week when the USAF switched back to running for the PT test from the cycle test. After I transitioned to a forefoot strike (and invested in minimalist running shoes), my injuries largely disappeared, making training for my PT test much more enjoyable.<br />
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<b><span style="font-size: large;">2) Use Minimalist Shoes</span></b><br />
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One of the ways that I was able to correct my overstriding was through the use of minimalist shoes. I chose minimalist shoes because nature didn't design the foot with the idea that it would be wrapped in a shoe. The foot was designed to interact directly with the ground so that the toes, feet, and legs could all work together to provide natural and effective shock absorption. (<a href="http://www.ncbi.nlm.nih.gov/pubmed/23200257" target="_blank">6</a>) This system seemed to work pretty well: The athletes at the first Olympics (<a href="http://www.olympic.org/ancient-olympic-games" target="_blank">776 BC</a>) all competed barefoot.<br />
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But we live in a world with very hard surfaces, so runners started to wear shoes around the turn of the 20th Century. And up until the 1970s, runners used simple flat shoes. Then a small company named Nike made the first modern running shoe and running shoe design was radically changed from simple flats to the thick-heeled, over-cushioned, and excessively supported monstrosities we have today. These changes in shoe design were made to reduce running injuries, but it seems to have made things worse by encouraging heel striking and overstriding. (<a href="http://www.barefootrunning.fas.harvard.edu/2FootStrikes&RunningShoes.html" target="_blank">7</a>)<br />
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But things have come full circle. In 2005, Vibram introduced the first "toe" shoe, ushering in a return to the minimalist running shoes we had in the early 20th century.<br />
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<tr><td><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgxETNoI0SEuTOmYc9aMqYj2Ufy-vGdrOLDid8m4J7k1J_mI_H_zO0K0pzz6PMyOQThISDZ7VJvoMICLdZ_2OEHhWr95OLhqb4-y2l75fP1TAqUL2pK1PRvs8yVQEkZbURuIIAd0Q4WL5GS/s1600/minimalist-shoe-diagram.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="375" data-original-width="1200" height="125" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgxETNoI0SEuTOmYc9aMqYj2Ufy-vGdrOLDid8m4J7k1J_mI_H_zO0K0pzz6PMyOQThISDZ7VJvoMICLdZ_2OEHhWr95OLhqb4-y2l75fP1TAqUL2pK1PRvs8yVQEkZbURuIIAd0Q4WL5GS/s400/minimalist-shoe-diagram.jpg" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="font-size: 12.8px;">The two left shows are examples of minimalist shoes. Notice that they have little to no heel drop and minimal padding. The shoe on the right is representative of a more traditional running shoe, which has a lot of padding and support for the foot.</td></tr>
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A modern minimalist shoe offers three big advantages:<br />
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<li><b>They provide more feedback from the ground</b>. The thinner soles typically found on minimalist shoes help transmit more information about what's going on under your feet to your brain.</li>
<li><b>They make improving your running technique easier</b>. Because you're getting more feedback from the ground, your brain can automatically make form corrections.</li>
<li><b>They reduce injuries while protecting your feet from a modern environment</b>. Actually running barefoot today could expose runners to a modern running environment that is filled with hard surfaces and dangerous debris. Minimalist shoes protect delicate feet with as little insulation between you and the ground as possible.</li>
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Here is a brief video that looks at different minimalist shoes:<br />
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Before I move on, I would like to say that going from regular shoes to minimalist shoes is very hard on your feet and calves at first. This is because your feet will be asked to to do more work than normal. But they will adapt pretty quickly. From my experience, the easiest way to transition to minimalist shoes is to start out running for just .25 miles a day for the first week and add another .25 miles each week once your calves and feet are no longer sore. Check out <a href="https://naturalfootgear.com/blogs/education/17888528-how-to-transition-to-minimalist-shoes" target="_blank">this site</a> for more information about transitioning to running in minimalist shoes. <br />
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<b><span style="font-size: large;">3) Try Lighter Shoes</span></b><br />
Another reason to try minimalist shoes is that they usually weigh a lot less than typical running shoes. The less your shoes weigh, the less work your legs have to expend moving your feet with each stride, which can give you more energy to run faster during your PT test. This is a simple and easy way to drop your run times without doing any additional training.<br />
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In general, the most efficient shoes are no shoes at all (a.k.a., your bare feet). Once you put on a pair of shoes you will lose about 1% efficiency for each additional 3.5 ounces you put on your feet. (<a href="http://www.colorado.edu/today/2016/10/28/small-increases-running-shoe-weight-tied-slower-race-times" target="_blank">8</a>) Consequently, the heavier your running shoes, the more work your legs have to do to move your feet with each stride, ultimately resulting in slower run times.<br />
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So, lets say that you run with heavily cushioned and motion-controlled shoes that weight about 15 ounces (for both shoes total). Compared to your bare feet, you would lose about 4.29% efficiency (15/3.5 = 4.285). However, if you ran in minimalist racing shoes that weigh about 8.5 ounces total, your running efficiency loss would only be about 2.43% when compared to barefoot running. Compared to running in the heavier shoes, the lighter shoes in this example could increase your efficiency by about 1.86%.<br />
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How does this translate to your run times?<br />
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In the above example, a 1.86% increase in efficiency would likely decrease each 400-meter lap time by just a few seconds. This doesn't sound like much, but if your 1.5-mile time is slow enough, lighter shoes could mean the difference between barely failing or barely passing. They can also make your feet feel much lighter, at least making your runs a much less miserable and exhausting experience (which for me was a big win).<br />
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<b style="font-size: x-large;">4) Optimize your Body Weight</b><br />
How fast you can cover a given distance is largely a function of your overall level of aerobic fitness (generally described as your <a href="https://en.wikipedia.org/wiki/VO2_max" target="_blank">VO2 Max</a>) and your body weight. So, to run faster, you can improve your aerobic fitness (see #5 below) or you can reduce the amount of weight that your body has to move.<br />
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Generally, each pound you lose will decrease your run times by about 2-3 seconds per mile (or 3-4.5 seconds per 1.5 miles). Potentially, a 10 pound drop in weight could decrease your 1.5-mile run time by as much as 30-45 seconds! (Combine that with lighter shoes and you may be able to drop a full minute off your run time without additional training.)<br />
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This begs the question: What is an optimal running weight?<br />
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This is a tricky question to answer. Ultimately, no matter how much you weigh, a large amount of muscle mass (as opposed to fat mass) should help you produce fast run times (especially if this muscle mass is found in your legs). Along these lines, you want to make sure that your weight loss is all fat, because if you start losing precious muscle, then your run times will start to get <i>slower</i>, not faster.<br />
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So, assuming that your body fat percentage is within a healthy range (between 14% - 24% for women and 6% - 17% for men), I would argue that being in the middle of the normal BMI range (22-23) will likely give you the fastest run time (use <a href="https://www.nhlbi.nih.gov/health/educational/lose_wt/BMI/bmi_tbl.pdf" target="_blank">this BMI chart</a> as a reference).<br />
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As an example, a BMI between 22 and 23 for a 5' 10" male would translate to an optimal running weight of between 146-153 pounds (or between 126-132 pounds for a 5' 5" female).<br />
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<b style="font-size: x-large;">5) Give Yourself Time to Train</b><br />
One of the strategies I use in the Rapid PT Program is to train to max out your strength and waist components so that you don't have to run very fast to earn a 90% on your PT test. In my experience, this is the fastest way to achieve a Excellent rating within 42 days. I use this approach because to develop the aerobic fitness necessary to max out the run takes A LOT longer than 42 days.<br />
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The reason why is beyond the scope of this blog post, but essentially, you have to allow your muscles enough time to reprogram themselves to primarily burn fat and glucose with oxygen, which will improve how long they can accelerate you without becoming fatigued. (<a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC509410/" target="_blank">9</a>,<a href="https://cathe.com/can-change-ratio-muscle-fibers-training" target="_blank">10</a>) This reprogramming requires a lot of training over a very long period of time (how much training is determined by <a href="http://www.scienceofrunning.com/2014/03/why-gladwells-10000-rule-is-just-plain.html" target="_blank">both your training and genetics</a>). However, whether you are genetically gifted or not, you will need to largely run every day for months (or years) to get close to your fastest run times.<br />
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So, if you are seriously determined to max out your 1.5-mile run score, you should plan to train for <i>at least</i> 6-12 months of training using one of the many programs <a href="https://www.google.com/search?q=best+online+running+programs&oq=best+online+running+programs&aqs=chrome..69i57j0l2.4032j0j7&sourceid=chrome&ie=UTF-8" target="_blank">available online</a> or <a href="http://strengthrunning.com/running-books/" target="_blank">in books</a>. This initial <a href="https://runnersconnect.net/coach-corner/base-training-running/" target="_blank">base training</a> should give you a good idea of how long it will take you to develop the aerobic capacity necessary to max out the running component. Then it's just a matter of giving your body enough time to reach that max aerobic capacity (which, again, could take <u>years</u> of dedicated training to achieve).<br />
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I know this sounds like a lot of work, but the upside of all this training is that once you develop your speed endurance, it takes next to no effort to maintain that speed for the duration of your time in the Air Force (or for life, if you want to maintain the <a href="http://www.health.harvard.edu/blog/running-health-even-little-bit-good-little-probably-better-201407307310" target="_blank">health benefits</a>), guaranteeing that you will never again stress about your annual PT test. For me, that was always the best part of maintaining my fitness while I was still active.<br />
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Have any more secrets for fast pain-free running? Let me know below in the comments!Bryan Mayohttp://www.blogger.com/profile/03258715891066642625noreply@blogger.com43tag:blogger.com,1999:blog-3044879070477153857.post-49679058700401330522017-06-21T19:25:00.002-07:002017-06-21T19:25:17.180-07:00New Post are Coming Soon!<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjY0UTwlABnvi_g8n8YISSWiVYwTNqE7J5tb6wM7xRstXr4yh0aHnTq6ifkUv5TjPEbKt6hAFB6_FUNZPfvsWKNkx35CBMavJo3Jq8x4_Hk2j55z2rzNSBV2JVVVe05bD6uvUiNn565f2kJ/s1600/missing.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="367" data-original-width="630" height="186" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjY0UTwlABnvi_g8n8YISSWiVYwTNqE7J5tb6wM7xRstXr4yh0aHnTq6ifkUv5TjPEbKt6hAFB6_FUNZPfvsWKNkx35CBMavJo3Jq8x4_Hk2j55z2rzNSBV2JVVVe05bD6uvUiNn565f2kJ/s320/missing.jpg" width="320" /></a></div>
So some of you may have noticed that this site hasn't been updated in a while. Don't worry, I'm not dead. I was just caught up in a deployment, PCS, and retirement, all within a few years of each other. But I now have some spare time to dedicate to new posts, so keep checking back. And if you have any post suggestions, please email them to me at <a href="mailto:RapidPT@hotmail.com">RapidPT@hotmail.com</a>.<br />
<br />Bryan Mayohttp://www.blogger.com/profile/03258715891066642625noreply@blogger.com3tag:blogger.com,1999:blog-3044879070477153857.post-79052333666667138842014-11-02T01:25:00.002-07:002014-11-02T23:19:46.894-08:00The PT Test: 17 More Ways to Destroy Your 1.5-Mile Run<div class="separator" style="clear: both; text-align: center;">
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Here are 17 tips I've come across during my basic running training research that can help you run your fastest 1.5-mile time.<br />
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<span style="font-size: large;"><b>Training for Your Test</b></span><br />
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<li><b>Give Yourself Time</b>: Make sure that you train for at least 12 weeks before your test to give your body time to build up some aerobic fitness. Six months gives you a MUCH better fitness improvement.</li>
<li><b>Maximize Your Running Economy</b>: Learn to use as much "free" energy (otherwise known as <a href="http://naturalrunningcenter.com/2012/11/13/dr-marks-weekly-tip-elastic-recoil-saving-money-bank/" target="_blank">elastic recoil energy</a>) as possible by using an efficient foot strike (either fore- or mid-foot) and <a href="http://www.kinetic-revolution.com/running-its-all-in-the-hips/" target="_blank">hip extension</a>. Also try to minimize wasted energy by eliminating <a href="http://triathlon.competitor.com/2014/07/training/hit-your-stride_57577" target="_blank">over-striding</a> and <a href="https://www.youtube.com/watch?v=aawRpmo-3c4" target="_blank">braking</a> (which allows you to run quietly).</li>
<li><b>Maximize Your Aerobic Engine</b>: For runs over 400 meters, most of your speed will come from your <a href="http://www.zone5endurance.com/?p=1770" target="_blank">aerobic base</a>, not your anaerobic speed reserve. To <a href="http://www.biketechreview.com/performance/supply/48-mitochondria-the-aerobic-engines" target="_blank">maximize</a> the size of this base, slowly build up to running five days a week for at least 30 minutes each workout at a medium intensity (about 80% of your max heart rate).</li>
<li><b>Rest</b>: Don’t train for two to three days before your race.</li>
</ul>
<span style="font-size: large;"><b>Just Before You Start</b></span><br />
<ul>
<li><b>Know the Environment</b>: Be prepared for warmer or colder temperatures, wet or dry conditions, and so on.</li>
<li><b>Warm Up</b>: Make sure that your aerobic energy system is primed and ready to go before you take your test by jogging at a very slow pace for about three minutes just before your test begins.</li>
<li><b>Relax</b>: Calm your mind. If you are mentally tense, your body will be tense, and that will waste precious energy during your run.</li>
<li><b>Hydrate</b>: Make sure you drink enough water before your run. If you will be running when it is hot, drink water that is as cold as you can tolerate.</li>
<li><b>Take Salt</b>: If you are prone to cramping during a run, take 1-2 grams of regular table salt just before your test starts.</li>
<li><b>Know Your Run Time</b>: Make sure you know what your 1.5-mile run time should be <i>before </i>you start your test. This information allows you to stay on the right pace during your PT test. </li>
</ul>
<span style="font-size: large;"><b>During Your Run</b></span><br />
<ul>
<li><b>Use a Heart Rate Monitor</b>: You can better control your running pace and energy usage if you know what your heart rate is during your run. This will help keep you from running too fast too early.</li>
<li><b>Watch Your Form</b>: Make sure that your posture is straight, with your head and shoulders level and your eyes looking straight ahead. </li>
<li><b>Watch Your Foot Strike</b>: Remember to use an efficient foot strike (either fore- or mid-foot).</li>
<li><b>Remember to Move Your Arms</b>: Keep your arms bent at 90 degrees and synchronized with your running cadence.</li>
<li><b>Start Comfortable, Finish Strong</b>: Start out with a comfortable pace (90% max heart rate). Slowly increase your speed with each additional lap. Your last lap should be the fastest you can sustain for 400 meters, with just enough energy left to near-sprint the last 100 meters.</li>
<li><b>Listen to Music</b>: If the brain is distracted, then you may be able to delay the onset of fatigue, allowing you to sustain faster paces over longer distances.</li>
<li><b>Use a Pacer</b>: Use your competitive nature to try and catch a <i>slightly </i>faster runner.</li>
</ul>
<ul>
</ul>
Bryan Mayohttp://www.blogger.com/profile/03258715891066642625noreply@blogger.com3tag:blogger.com,1999:blog-3044879070477153857.post-77901600752921127632014-08-10T03:36:00.000-07:002014-11-01T01:07:29.985-07:00The PT Test: 6 Ways to Quickly Get Max Points for Your Waist Measurement<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj5PEbuQkdG5_0E3x5qoYVwl_aXFqvYSKQyDCkwgP3ZK7gsxY6IkBNbVcSE6vw93R7zOderZ_gBHQ3IuzY041ZnmUsj1gSXrS7g8yGkwbacb_FWIHiELQzN3fBflTpjhxlyIoQigoQ_aZk8/s1600/WaistMeasure.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj5PEbuQkdG5_0E3x5qoYVwl_aXFqvYSKQyDCkwgP3ZK7gsxY6IkBNbVcSE6vw93R7zOderZ_gBHQ3IuzY041ZnmUsj1gSXrS7g8yGkwbacb_FWIHiELQzN3fBflTpjhxlyIoQigoQ_aZk8/s1600/WaistMeasure.jpg" /></a></div>
<div style="text-align: center;">
(This post was updated on <b>10 August 2014</b>.)</div>
<br />
Believe it or not, the waist measurement is probably the easiest component of the PT test to max out. Why? Because the waist measurement is actually an overall measurement of your health and the USAF has set the bar pretty low. Also, improving your health (and dropping inches from your waist) is remarkably easy to do (trust me).<br />
<br />
This is good news because the waist measurement also gives you the second largest block of points (up to 20 points). Generally, men have to have a waist circumference of 35 inches or less to get max points; women have to have 31.5 inches or less.<br />
<a name='more'></a><br />
<div style="text-align: center;">
<b><span class="Apple-style-span" style="font-size: large;">Waist Circumference Analysis</span></b></div>
I'd love to talk to the group that put together the points tables for the waist measurement because it makes no sense at all. As you move from least points to max points, you get about .69 points for every half an inch you remove from your waist. However, the last half inch (for both males and females) will get you a whopping 2.4 points! Below is an example of what I mean:<br />
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<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjdN2nYp07jTsJNV9K5WxwWNFiOK0xAtndElGJS7CmWUu0FMnilbnGFmrmqliOo7RDaEAfd6naBjLN6lWc5rEkomHQy24GjMJgynOluHYI9X76ZBWAjO6QVhclR2VNehs4nKd3-q4cDZg__/s1600/Waist+Score+Under+30+Men.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjdN2nYp07jTsJNV9K5WxwWNFiOK0xAtndElGJS7CmWUu0FMnilbnGFmrmqliOo7RDaEAfd6naBjLN6lWc5rEkomHQy24GjMJgynOluHYI9X76ZBWAjO6QVhclR2VNehs4nKd3-q4cDZg__/s1600/Waist+Score+Under+30+Men.jpg" /></a></div>
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<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEizr9cCE-miXTVMBiFmuTLTCKU7bfDVGSVKinOY17lZQPmUdO4x_AJ1WACYf_AeQHW_zYT0b6GQWKQitr2PVNJ5uK2XH6kZqv6By2mf5LyXrAulxFV6chWAOrF88xlg4YyHGUrY-NPvKSYL/s1600/Waist+Score+Under+30+Women.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEizr9cCE-miXTVMBiFmuTLTCKU7bfDVGSVKinOY17lZQPmUdO4x_AJ1WACYf_AeQHW_zYT0b6GQWKQitr2PVNJ5uK2XH6kZqv6By2mf5LyXrAulxFV6chWAOrF88xlg4YyHGUrY-NPvKSYL/s1600/Waist+Score+Under+30+Women.jpg" /></a></div>
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As you can see, that last half inch is very valuable!<br />
<br />
You should also see that there is no way to use the points tables to your advantage. That means that everyone should try to max their waist measurement, which should be possible within 42 days for most people.<br />
<br />
(If you want to see all the point graphs I created, click on the following links: <a href="https://public.blu.livefilestore.com/y1pc5DTjayb4lpRWFyAF81p0oMPL8tbWNkLyONtHsg2hJ0WOlsXDRmIlJow45CnzHptyvFfoXUgbrFngrNN2v6AFg/Waist%20Score%20Under%2030%20Men.jpg?psid=1" target="_blank">Men Under 30</a>, <a href="https://public.blu.livefilestore.com/y1pJsSZ_gBuf7VP-F4Q-FMsNcXO2auX7v10jdQKaeLHGtBH1iJlSlhzkJbYK-viHiyScs3qmY88HfKhFZgrd1UiXw/Waist%20Score%2030-39%20Men.jpg?psid=1" target="_blank">Men 30-39</a>, <a href="https://public.blu.livefilestore.com/y1pESYG38L2ZNyn14eHDCM4Z9GP7BFD-UOF01cnu1hcqoo50lC6liPBcAXGiCacly1nLmeN-bU2pY7XAcmCtbCKPA/Waist%20Score%2040-49%20Men.jpg?psid=1" target="_blank">Men 40-49</a>, <a href="https://public.blu.livefilestore.com/y1pc5DTjayb4lruSgxRE81usQI_TOld2mk5yaQnfbdQa2m8eapWEvTE1gbf9LmgpEh_Y1MhBm56KuMiIwqS1cwzOw/Waist%20Score%20Under%2030%20Women.jpg?psid=1" target="_blank">Women Under 30</a>, <a href="https://public.blu.livefilestore.com/y1pJsSZ_gBuf7WGSReXg591itg8tipmux3SI95mnoWjuheH7P7LumRx83UV-Y-RemulSF8Qc1fK69DOT4Uix1yAhQ/Waist%20Score%2030-39%20Women.jpg?psid=1" target="_blank">Women 30-39</a>, <a href="https://public.blu.livefilestore.com/y1pJsSZ_gBuf7UBD-QVEnk_GsuHDztAbnQ3XwbS6wSEhKSp2jaxl3_UK0cAjbZ_e7r7107UT5yxJefdxrrwrEzmqg/Waist%20Score%2040-50%20Women.jpg?psid=1" target="_blank">Women 40-50</a>.)<br />
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<div style="text-align: center;">
<b><span style="font-size: large;">What Should Your Waist Size Be?</span></b></div>
This is actually a very difficult question to answer. As I pointed out in a previous post, your waist size will generally correlate to your overall level of health. A thin (or shrinking) waist <i>generally </i>means that you are healthy; a big (or expanding) waist <i>generally </i>means that you are <i>un</i>healthy. And different people of different heights will have a different range of "healthy" waist sizes. The table below shows what a healthy waist is for a given height.<br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi2AkbKLbpRyfv_M9-HL8fHbhxsz0f-ajDWfYdOXIqPr10UXp8f74cBliMTVQjewvH_6aU3Jv4mI5KsnJY7kBg-1CzXkQ-m1fZBowW85yDvNzAMpQ1ZEMYUSs41R7tMB7Pslov_pBE72Pov/s1600/WHR_Chart_sm.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi2AkbKLbpRyfv_M9-HL8fHbhxsz0f-ajDWfYdOXIqPr10UXp8f74cBliMTVQjewvH_6aU3Jv4mI5KsnJY7kBg-1CzXkQ-m1fZBowW85yDvNzAMpQ1ZEMYUSs41R7tMB7Pslov_pBE72Pov/s1600/WHR_Chart_sm.jpg" height="240" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><a href="https://public.blu.livefilestore.com/y1p3cXOs19ysf-OF0j_-L_QKZjnPrP4VTxNGVwPvSD9uJyFXYmKFtrLHljbOHsc1qjegkYpoY6xJQBaH8caI7gMow/WHR_Table.jpg?psid=1" target="_blank">Click here</a> for larger image.</td></tr>
</tbody></table>
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<div style="text-align: center;">
<b><span class="Apple-style-span" style="font-size: large;">Strategies for Getting Maximum Points</span></b></div>
Unfortunately, the the USAF's waist measurement does not take height into account. Despite this, it is still possible for you to get max (or close to max) points on your waist by using the following strategies: <br />
<br />
<b>Strategy #1: Reduce Chronic Stress</b><br />
For the most part, chronic stress drives your waist size (<a href="http://www.rapidptprogram.com/2012/03/cortisol-and-metabolic-syndrome-x.html">1</a>). This is due to the stress hormone cortisol, which has the ability to counter-regulate insulin. This counter-regulation can be seen as insulin resistance. When you start to experience central (or whole-body) insulin resistance, your blood sugar will rise, forcing insulin to try and find some place to store this energy. The place that seems to put up the least amount of resistance is visceral fat, which is found behind the abdominal wall.<br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgBgyOeL8JhuF7iV9d_qn22eOhQu1blLUgQcu-nH6MpU8Hx5e7Mh74IXjQuTam2PFi24PiTkwLB3MH3rruQ1VibBitUNbwg5CSUaPMuokRQBKZDmT67fjDRY7MWCzxD2mWge7XrrS8TtUbq/s1600/Types+of+Fat.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgBgyOeL8JhuF7iV9d_qn22eOhQu1blLUgQcu-nH6MpU8Hx5e7Mh74IXjQuTam2PFi24PiTkwLB3MH3rruQ1VibBitUNbwg5CSUaPMuokRQBKZDmT67fjDRY7MWCzxD2mWge7XrrS8TtUbq/s1600/Types+of+Fat.jpg" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Subcutaneous fat is used for long-term energy storage. Visceral fat is used for short-term energy storage. When visceral fat is used for long-term storage, then a person's waistline will increase. If a person has a conspicuously large belly (e.g., pot belly, beer belly) then they are likely suffering from chronic excess cortisol levels and high consumption of refined carbohydrates.</td></tr>
</tbody></table>
<br />
Because your visceral fat can only go so many places, as more energy is funneled into and trapped behind the abdominal wall, the bigger your waist becomes. This problem becomes exasperated by excess consumption of highly-refined carbohydrates (e.g., soda, candy, bread, white flour). (However, consumption of whole carbohydrates--like white potatoes--are fine.)<br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgAvHQuVNLOF_y8meXYr6QYPNUaQAZFYg7EPb0LvwQ7GdOiieK10BV8R5tNcJ7eDSCWr7D52O659imZhcY3iL4o-IMByFI5PXX2vty1qkZuEemWw0cal47ptqmCBKssae89fFD5ScOW-FsX/s1600/skinny_belly.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgAvHQuVNLOF_y8meXYr6QYPNUaQAZFYg7EPb0LvwQ7GdOiieK10BV8R5tNcJ7eDSCWr7D52O659imZhcY3iL4o-IMByFI5PXX2vty1qkZuEemWw0cal47ptqmCBKssae89fFD5ScOW-FsX/s1600/skinny_belly.jpg" height="320" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">It is entirely possible for a person to have very low subcutaneous fat (the fat directly under the skin) while also having excessive visceral fat (the fat directly behind the abdominal wall). This causes a condition affectionately known as "pot belly" or "beer belly."</td></tr>
</tbody></table>
<br />
Here are some tips to help you reduce your level of chronic stress:<br />
<ul>
<li><b>Improve your diet</b>. Eliminate industrially processed and refined foods (that's most of the stuff in the middle of the grocery store), as well as all junk and fast foods. All of these foods can drive hunger and appetite. Instead, eat fresh meats, eggs, whole starches, vegetables, and fruits. When you need to use cooking oils, use natural oils like butter, lard, beef tallow, and coconut oil. Only use olive oil for cold dishes and sauces. Read more <a href="http://mayosmind.blogspot.com/2013/05/how-to-build-muscle-and-strength-part-3.html" target="_blank">here</a>.</li>
<li><b>Remove food sensitivities</b>. If you eat a food that you are sensitive to, your body can react with a stress response. If you are always eating these foods, then you will experience chronic stress. Try my <a href="http://mayosmind.blogspot.com/2013/08/the-30-day-diet-challenge.html" target="_blank">30 -Day Diet Challenge</a> to identify your food sensitivities.</li>
<li><b>Improve your gut health</b>. The bacteria in your gut are connected to your immune system (<a href="http://www.sciencedaily.com/releases/2013/09/130916122214.htm">2</a>). When your gut is in good health (e.g., teaming with good bacteria), your immune system will function normally and you will experience normal levels of cortisol. However, if your gut is in poor health (i.e., teaming with bad bacteria), then your body will release extra cortisol to control an overly active immune system (<a href="http://www.direct-ms.org/sites/default/files/Stress%20and%20immunity.pdf">3</a>). If your gut is constantly in poor health, then you will suffer from chronic stress. Read more <a href="http://www.marksdailyapple.com/gut-flora-healthy-immune-system/#axzz39yyBw2Gv" target="_blank">here</a>.</li>
<li><b>Get enough sleep</b>. Getting less than 7-8 hours of quality, uninterrupted sleep will prevent your body from fully repairing from the previous day's abuse. If this poor sleep continues for days or weeks, then your body can start to break down, driving a chronic stress response. Click <a href="http://www.marksdailyapple.com/the-definitive-guide-to-sleep/#axzz39yyBw2Gv" target="_blank">here</a> to get some great tips on how to improve your sleep.</li>
<li><b>Calm your mind</b>. Constant worry and emotional stress will also drive a chronic stress response. Read more <a href="http://www.anxietyculture.com/worry.htm" target="_blank">here</a>. </li>
<li><b>Become socially connected</b>. As social creatures, humans are designed to be around other humans. If we become disconnected, it can cause a chronic stress response (<a href="http://www.pnas.org/content/110/15/5797.full" target="_blank">4</a>). To counter this, try disconnecting from social media and reconnecting with actual, living human beings. Join social or fitness clubs and make a dedicated effort to spend more quality time with friends and family.</li>
</ul>
<ul>
</ul>
<b><br /></b>
<b>Strategy #2: Get Enough Protein</b><br />
Another thing you have to watch out for is your protein intake. If you don't eat enough quality protein then your brain will sacrifice its calorie intake to get enough to keep you somewhat healthy (<a href="http://onlinelibrary.wiley.com/doi/10.1111/obr.12131/abstract" target="_blank">5</a>). Since calorie intake is connected to body weight, a calorie surplus will cause you to gain weight, which could find its way to your waist.<br />
<br />
To improve your protein intake, try to get at least 100 grams of protein each day. And this protein should come from high quality sources and NOT from soy or other plant foods. Animal protein is the best protein you can eat.<br />
<br />
<b>Strategy #3: Reduce Leptin Interference</b><br />
Because your brain will work hard to maintain a specific body weight, and calorie intake and body weight are inextricably connected, your brain is constantly determining your body weight so that it can control your daily calorie intake. There are three ways that your body can react to the body weight it detects:<br />
<ul>
<li>If it determines that you are <i>under</i>weight, then it will <i>increase </i>appetite and hunger and <i>decrease </i>metabolism to gain body weight. </li>
<li>If it determines that you are <i>over</i>weight, then it will <i>decrease </i>appetite and hunger and <i>increase </i>metabolism to reduce body weight.</li>
<li>If it determines that you are at the correct body weight, then it changes nothing.</li>
</ul>
<br />
Your body weight is generally comprised of two different kinds of mass: Lean and fat. Lean mass is communicated via nerves and fat weight is communicated via a hormone called leptin. This hormone is produced by fat cells. The more energy your fat cells have, the more letpin they produce. Your brain then translates this overall level of leptin into an estimate of how much body fat you have.<br />
<br />
If anything interferes with how leptin communicates with your brain, then your brain will <i>under</i>estimate how heavy you are, which will simulate starvation (<a href="http://mayosmind.blogspot.com/2013/04/how-leptin-resistance-can-cause-obesity.html" target="_blank">6</a>). This will cause your brain to add extra fat weight.<br />
<br />
There are several ways that leptin can be interfered with:<br />
<ul>
<li>Damaged fat cells</li>
<li>Chronic micro-inflammation</li>
<li>Excess blood triglycerides</li>
<li>Blocked leptin receptors</li>
<li>Damaged hypothalamus </li>
</ul>
<br />
You can reduce leptin interference by improving your diet (i.e., less junk and fast foods, more real foods), periodically fasting, lowering your intake of refined sugar and wheat, and improving your gut health.<br />
<br />
<b>Strategy #4: Get Enough Exercise</b><br />
If you are too inactive, your brain actually loses its ability to control calorie intake (<a href="http://mayosmind.blogspot.pt/2013/04/can-inactivity-itself-cause-overeating.html" target="_blank">7</a>). Consequently, if you are very sedentary, you will feel much more hungry and have a bigger appetite than you should, driving calorie intake and body weight upwards.<br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjXRrVp_jQCS25bGZ_BGstAFSuFJ57z3LTmnobkraG8rkCXj0UnTYBbW4jGo36rT8bX03sA83qNjLhuNWvZkTIHsIC6K7WcwDjw7MsJLkkAIpwXlJBXPnHEt6VslokTHQpO3KOo3VTnCE_0/s1600/Bodyweight+and+Calorie+Intake.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjXRrVp_jQCS25bGZ_BGstAFSuFJ57z3LTmnobkraG8rkCXj0UnTYBbW4jGo36rT8bX03sA83qNjLhuNWvZkTIHsIC6K7WcwDjw7MsJLkkAIpwXlJBXPnHEt6VslokTHQpO3KOo3VTnCE_0/s1600/Bodyweight+and+Calorie+Intake.jpg" height="400" width="243" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">These graphs show the relationship between physical activity, calorie intake, and body weight. Employees with more physically demanding jobs expend and eat a lot of calories, but their calorie intake and expenditure is balanced, allowing them to maintain a low and healthy body weight. However, employees who are sedentary lose their ability to maintain a healthy weight as they are unable to control calorie intake.</td></tr>
</tbody></table>
<br />
At a minimum you need to burn about 2,000 calories a week doing some kind of exercise (<a href="http://www.humankinetics.com/excerpts/excerpts/physical-activity-and-weight-loss-how-much-is-enough">8</a>). This could be a lot of fast walking, jogging, biking, or any other kind of moderately-intense cardio. Heavy weight training and high-intensity interval training (HIIT) are also very good at burning a lot of calories. Try to exercise consistently 3-5 times a week for 30-45 minutes each session.<br />
<br />
<b>Strategy # 5: Control Bloating</b><br />
Certain foods actually cause poor gut health (<a href="http://www.drdooley.com/gut-dysbiosis-therapy.php" target="_blank">9</a>). This poor gut health can cause quite a bit of swelling, which will have an obvious impact on the size of your waist.<br />
<br />
To control this bloating, about 30 days before your PT test avoid the following problematic foods:<br />
<ul>
<li>Wheat (e.g., bread, pasta, white and whole grain flour)</li>
<li>Grains (e.g., oats, rye, corn)</li>
<li>Dairy (e.g., milk)</li>
<li>Tree Nuts (e.g., almonds, cashews)</li>
<li>Legumes (e.g., peanuts, soy)</li>
<li>Industrial cooking oils (e.g., corn, soy, canola, peanut oils)</li>
<li>Margarine</li>
</ul>
<b><br /></b>
<b>Strategy #6: Improve your Posture</b><br />
When you slouch or overly arch your lower back, your spine can push on all of the organs in your abdomen, causing them to move outwards. By simply improving your posture you can instantly remove up to an inch from your waist.<br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjjJo2Y5hYBptfEQa_dKy0XhgAiC8BnTqY3WYtKLrBawWmk_2uXaWlDEFieU4RPigZk-I9hqdVzh1gSNIlLjsmNxrffQmz66PVjKiApHY_Oyq7_9EQltrbKoaicvZ4wO8wrIs8gNBYtD5U-/s1600/Posture1.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjjJo2Y5hYBptfEQa_dKy0XhgAiC8BnTqY3WYtKLrBawWmk_2uXaWlDEFieU4RPigZk-I9hqdVzh1gSNIlLjsmNxrffQmz66PVjKiApHY_Oyq7_9EQltrbKoaicvZ4wO8wrIs8gNBYtD5U-/s1600/Posture1.jpg" height="291" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">When slouching (above left), your waist will expand a bit as the spine pushed your internal organs outward. Proper posture (above right) pulls the spine back, slimming your waist.</td></tr>
</tbody></table>
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Correcting poor posture takes a little while to master, mostly because standing with good posture will initially feel weird and "unnatural." However, if you do the following drill twice a day (once when you wake up and once before you go to bed) for the next month, your brain should re-learn what correct posture feels like, making your old poor posture feel weird. <br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi9iAG7zJsY4r_VhEAGve7lLSErBoVmVvgo1e96k8hsFIieBiMUYLnspqJ2YZ96kF2abGbMmG6oAgyz7tmLBYB4_FoVdG_6GMRu6XFZHJFUtK4j65VFzGLkuEHM2OBaptsiHUc0BiNQ8KrC/s1600/Posture.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi9iAG7zJsY4r_VhEAGve7lLSErBoVmVvgo1e96k8hsFIieBiMUYLnspqJ2YZ96kF2abGbMmG6oAgyz7tmLBYB4_FoVdG_6GMRu6XFZHJFUtK4j65VFzGLkuEHM2OBaptsiHUc0BiNQ8KrC/s1600/Posture.jpg" height="272" width="400" /></a></div>
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<ol>
<li>Find a tall, flat wall.</li>
<li>Place your heels, butt, shoulder blades, and the back of your head against this wall (if you have a big derriere, then your heels, shoulders, and head may not actually touch the wall). Imagine that you are pulling a string anchored to the top of your head. As you pull this string, your body should straighten.</li>
<li>Make sure that your lower back is NOT arched too much.</li>
<li>Make sure that your head is level (eyes forward) and directly above your shoulders.</li>
<li>Hold this position for 30 seconds. </li>
<li>Memorize this position and maintain it while standing, walking, and running. </li>
</ol>
Bryan Mayohttp://www.blogger.com/profile/03258715891066642625noreply@blogger.com3tag:blogger.com,1999:blog-3044879070477153857.post-59062619627131109372014-08-09T09:02:00.001-07:002014-08-09T09:02:33.711-07:00Improving Your Running Form: Posture<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiW9y189wlluhQQp4TymYwdlAOtc5ndGQIYBX4chkzpjroeHV6-eIkQTyzYr4eEBQc4ZtN36gn1co7zks4FGITXDvnIABR_sn5lwsVx-iGpyyLEzFxfvZtLz__8fn0j9iekAvOPMnF6jzvK/s1600/stand+tall.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiW9y189wlluhQQp4TymYwdlAOtc5ndGQIYBX4chkzpjroeHV6-eIkQTyzYr4eEBQc4ZtN36gn1co7zks4FGITXDvnIABR_sn5lwsVx-iGpyyLEzFxfvZtLz__8fn0j9iekAvOPMnF6jzvK/s1600/stand+tall.jpg" height="320" width="256" /></a></div>
<div style="text-align: center;">
(This is an excerpt from my upcoming <a href="http://www.rapidptprogram.com/2014/08/my-new-natural-running-guide.html" target="_blank">Natural Running Guide</a>.)</div>
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Good running form starts with good posture. Posture describes the “three natural curves” of the spine. For running, good posture describes your body making a straight line from your head, shoulders, pelvis, and ankles.<br />
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If you don’t utilize good running posture it becomes very difficult for you to efficiently use <a href="http://naturalrunningcenter.com/2012/11/13/dr-marks-weekly-tip-elastic-recoil-saving-money-bank/" target="_blank">elastic recoil</a> (described in another post). This is because a kinked posture forces your muscles to work harder to keep your body from collapsing, preventing you from reusing much of your running momentum.<br />
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<b><span style="font-size: large;">Bad Posture</span></b><br />
Because there are so many ways that a person can have bad posture when running, I'll just use an example that makes it very difficult to use good <a href="http://en.wikipedia.org/wiki/Running_economy" target="_blank">running economy</a> (discussed in a later post). First and foremost, DO NOT SLOUCH when running. Slouching misaligns your running column and requires more energy from your muscles for support. It also reduces the amount of elastic recoil energy that can be stored in your feet and calves.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjz_WT1HYbSYOk9iV7jqlK-9i2LaupKCliM2aEy4D-1eVyUbmgfNuZsA4MgNoVnc2CjL-U15yFcx9lEwi_9PE1j39ZEdBzvxyAXvf4IjcEHlKwOBr2KB4mcrf-7MtRq9XJtmbQetfhNbI-m/s1600/Bad+Posture.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjz_WT1HYbSYOk9iV7jqlK-9i2LaupKCliM2aEy4D-1eVyUbmgfNuZsA4MgNoVnc2CjL-U15yFcx9lEwi_9PE1j39ZEdBzvxyAXvf4IjcEHlKwOBr2KB4mcrf-7MtRq9XJtmbQetfhNbI-m/s1600/Bad+Posture.jpg" height="320" width="242" /></a></div>
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<b><span style="font-size: large;">Good Posture</span></b><br />
Correct posture is all about standing <b>tall </b>but <b>relaxed</b>. Your body should be <b>straight </b>(like a column), with your head, shoulders, hips, and ankles <b>lined up</b>. This alignment allows your skeleton—and not your muscles—to do most of the work of supporting your weight.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEig4d5yPMiThGTCEvie0y1oBBywDE3VwL2tvS-VcbJcSU1MMJrJCKug07GgOe1xjo37cFGKFL_4V_Ac4Z4SXfoZDq9d7K6AYMabuxwtRoiNS3kZybQJYpizlpyGfes3Bx8G8UFymY_MG2MK/s1600/Good+Posture+1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEig4d5yPMiThGTCEvie0y1oBBywDE3VwL2tvS-VcbJcSU1MMJrJCKug07GgOe1xjo37cFGKFL_4V_Ac4Z4SXfoZDq9d7K6AYMabuxwtRoiNS3kZybQJYpizlpyGfes3Bx8G8UFymY_MG2MK/s1600/Good+Posture+1.jpg" height="320" width="248" /></a></div>
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<div>
Also, your posture will largely follow the position of your head, so make sure to keep your <b>head</b> <b>and</b> <b>eyes </b>are forward. Your <b>pelvis </b>should be in a neutral position (not tipped forward or backward, but level).</div>
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<div>
Finally, for some passive acceleration (discussed later), lean at the <b>ankle</b>.</div>
<div>
<br />
<span style="font-size: large;"><b>Improving Your Posture</b></span><br />
<div class="separator" style="clear: both; text-align: left;">
Correcting poor posture takes a little while to master, mostly because standing with good posture will initially feel weird and "unnatural." However, if you do the following drill twice a day (once when you wake up and once before you go to bed) for the next month, your brain should re-learn what correct posture feels like, making your old poor posture feel weird. </div>
<div class="separator" style="clear: both; text-align: left;">
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhwsTDpM4S4J4IHkdF8YonyBmiMjDUO5VqSbIKBudFhTx5abBVTKkrNRctHwRT5vNAawNK3K7vBD4E29Xak1Q4An3R4rN7vbRhtKDAwPfmKbgJ012kVrqRg30-gwIfO3KsKrPdWL-_ToUWS/s1600/Posture.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhwsTDpM4S4J4IHkdF8YonyBmiMjDUO5VqSbIKBudFhTx5abBVTKkrNRctHwRT5vNAawNK3K7vBD4E29Xak1Q4An3R4rN7vbRhtKDAwPfmKbgJ012kVrqRg30-gwIfO3KsKrPdWL-_ToUWS/s1600/Posture.jpg" height="272" width="400" /></a></div>
<br />
<ol>
<li>Find a tall, flat wall.</li>
<li>Place your heels, butt, shoulder blades, and the back of your head against this wall (if you have a big derriere, then your heels, shoulders, and head may not actually touch the wall). Imagine that you are pulling a string anchored to the top of your head. As you pull this string, your body should straighten.</li>
<li>Make sure that your lower back is NOT arched too much.</li>
<li>Make sure that your head is level (eyes forward) and directly above your shoulders.</li>
<li>Hold this position for 30 seconds. </li>
<li>Memorize this position and maintain it while walking and running.</li>
</ol>
<ul>
</ul>
</div>
Bryan Mayohttp://www.blogger.com/profile/03258715891066642625noreply@blogger.com13tag:blogger.com,1999:blog-3044879070477153857.post-70585805552743387422014-08-09T01:35:00.000-07:002014-08-10T23:55:10.073-07:00My New Natural Running Guide<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg0dBfvbUE-pYNF2jF8QYmHYQ7HSQFpBE5HVbyh6XJ3Ao8HkDl1P0JXzvUY1U9tt-GO9QvhxFSfCE39tlSunK1hGMlexf28N4W0o-4qYefXw1VGpV6nlNYCqqol3QhV0C9XjYt1y5ghqror/s1600/Running+Guide+Cover.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg0dBfvbUE-pYNF2jF8QYmHYQ7HSQFpBE5HVbyh6XJ3Ao8HkDl1P0JXzvUY1U9tt-GO9QvhxFSfCE39tlSunK1hGMlexf28N4W0o-4qYefXw1VGpV6nlNYCqqol3QhV0C9XjYt1y5ghqror/s1600/Running+Guide+Cover.jpg" height="320" width="247" /></a></div>
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One of my biggest complaints with the USAF's PT program is that no one actually teaches you how to run. Consequently, many people use poor running form and economy, making running a very exhausting and painful experience (I know it was for me). However, once you actually learn how to run, your running experience radically changes. Not only do you start to run much faster with fewer injuries, but you may even <i>like </i>running (this may sound impossible to many of you, but I promise, it's a very real possibility).<br />
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Because there are so few running clinics out there, I decided to create a guide based on my research and struggles with improving my own running form. Although the guide is still several months away from completion, I will start to post excerpts on my blog.<br />
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Below is my introduction and screen shots of a couple of pages. As always, I would love to hear your feedback!<br />
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<b><span style="font-size: large;">The Introduction</span></b><br />
I’m not a track star. I’m not a running couch. I’m just a guy who has hated running for most of his life. Although I was always naturally quick during short-distance sprints, I have always struggled with runs that went beyond 400 meters. My dislike of running only got worse when I joined the military after high school. Because the US Air Force uses an annual 1.5-mile run as a way to gauge aerobic fitness, I've been suffering for almost 20 years.<br />
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Just to give you an idea of how terrible my running performance was before I started my recent training, my first 1.5-mile run after basic training was completed in a blazing 13:46. And I was gassed half way through my run and nearly passed out when I crossed the finish line. I was 29 years old.<br />
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Over the years I tried to run faster with what I called training (I just ran every now and again in better shoes), but I only managed to drop my run time down to 11:30. While this is considered a decent run time in the Air Force, I still largely felt exhausted when I finished my run test. Eventually, my poor form caught up to me and I started to develop very painful leg and hip injuries. Worst of all, I was stuck; for years I couldn't figure out how to run my PT test any faster than 11:30. <br />
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Unaware of how to improve my running speed, I simply tolerated this running misery until recently, when I started to get very painful shin splints. I tried everything I could think of to make them go away, but nothing really worked. Frustrated, I decided to do some research into how a person is supposed to run. I was surprised at how controversial “proper” running technique was (and still is). I started asking myself several questions:<br />
<ul>
<li>How should I make contact with the ground? Should I heel strike or forefoot strike? </li>
<li>Do I wear modern supported running trainers or minimalist shoes? Or do I abandon shoes altogether?</li>
<li>Should I use active acceleration or passive acceleration? And what should my running form look like?</li>
<li>How do I increase my running speed without wanting to collapse after I cross the finish line?</li>
</ul>
<br />
Undaunted by the endless theories, opinions, and running systems I came across throughout my research, I read hundreds of books, articles, and studies on human physiology, metabolism, and running form. Slowly but surely a pattern started to emerge. Then I eventually read <i>The Science of Running</i> by Steve Magness, which finally put everything I read about basic running technique into focus. I could now see what I was doing wrong and, more importantly, what I had to do to improve my running experience.<br />
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As I started using improved running form, running economy, fatigue resistance, and pace management I noticed a dramatic improvement in how I felt while running. First, my leg injuries started to heal. Then I felt less exhausted when I ran. Finally, my run times started to drop. Within two months of reading <i>The Science of Running</i> I had dropped my 1.5-mile run time by 30 seconds. And this was primarily through tweaks to <i>how </i>I was running; I hadn't really started my run training yet!<br />
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At some point during this experimentation I realized something that I once thought was impossible: I actually found myself enjoying running.<br />
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And that is when I decided to write this guide. If I could quickly learn to love running by simply getting back to the basics, then there are probably thousands (I suspect millions) of other people waiting for the same experience. That’s my hope at least.<br />
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<b><span style="font-size: large;">Sample Pages</span></b><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiVxUmJDqCDJZdb5H1qHuLyaMzLeKfdNaYfo5bgLv1MBnL_8c97zch-c6gN3Djn5D-lmJSuhTAnVAdCQEhkYghWXOnDkeCKRLIiNkZlNeR5pLKGoUs0rybMRiUnxkEgYHZnt6vE35P_ahAy/s1600/Running+Guide+Contents.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiVxUmJDqCDJZdb5H1qHuLyaMzLeKfdNaYfo5bgLv1MBnL_8c97zch-c6gN3Djn5D-lmJSuhTAnVAdCQEhkYghWXOnDkeCKRLIiNkZlNeR5pLKGoUs0rybMRiUnxkEgYHZnt6vE35P_ahAy/s1600/Running+Guide+Contents.jpg" height="400" width="308" /></a></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEitTICaeZuxnMjedCopDXGtPQ74NrxhvskF5QBIb348haEDWM-_VGOixIg9XRRYZXp2XtSTo-eLzgdbwZrB-Cy4T2wVamWhyphenhyphenjfuzPlUkyO0BX1FAO_0yc61I8ppZNAaXyjJCDDyGBS_ZgGP/s1600/Running+Guide+Chapter+1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEitTICaeZuxnMjedCopDXGtPQ74NrxhvskF5QBIb348haEDWM-_VGOixIg9XRRYZXp2XtSTo-eLzgdbwZrB-Cy4T2wVamWhyphenhyphenjfuzPlUkyO0BX1FAO_0yc61I8ppZNAaXyjJCDDyGBS_ZgGP/s1600/Running+Guide+Chapter+1.jpg" height="400" width="307" /></a></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiDCBQXMCELjGsuRYfL_sJ0CCLWZ12dplocvXK5lYGPuuN3zNOuXk8Pr5so5xPZp40E2qNQCYc2DxLNmy_4GH3ic38TaD7sCEvT7MmMAu5p1Of2z8UpdWBFitFskvMa_rHQCw7mnMar_yBf/s1600/Running+Guide+Chapter+1b.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiDCBQXMCELjGsuRYfL_sJ0CCLWZ12dplocvXK5lYGPuuN3zNOuXk8Pr5so5xPZp40E2qNQCYc2DxLNmy_4GH3ic38TaD7sCEvT7MmMAu5p1Of2z8UpdWBFitFskvMa_rHQCw7mnMar_yBf/s1600/Running+Guide+Chapter+1b.jpg" height="400" width="308" /></a></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiXCdY4wfHQJjX9ssC8xJZ7NQ-Pk_y-G2Kn2ZZjJ9NrLZn-DntV8kyzX8MCDo8vZmgDiYj4VO9g7T0m1XMNqgQTZnMMWFXfF37iib0ZzkMKZLZMPTmIQPX2a9JhjSGOuM4dBQJ6ZEDjCQ5Y/s1600/Running+Guide+Chapter+1c.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiXCdY4wfHQJjX9ssC8xJZ7NQ-Pk_y-G2Kn2ZZjJ9NrLZn-DntV8kyzX8MCDo8vZmgDiYj4VO9g7T0m1XMNqgQTZnMMWFXfF37iib0ZzkMKZLZMPTmIQPX2a9JhjSGOuM4dBQJ6ZEDjCQ5Y/s1600/Running+Guide+Chapter+1c.jpg" height="400" width="307" /></a></div>
<br />Bryan Mayohttp://www.blogger.com/profile/03258715891066642625noreply@blogger.com5tag:blogger.com,1999:blog-3044879070477153857.post-23078715856885157942014-06-23T01:24:00.000-07:002015-01-27T00:05:10.363-08:00Should the Waist Measurement be Part of the USAF PT Test?<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgvgl8jbYnG58ETv1FwkIa4W4gwwagmILAPGxKR0gNnI6fGgkAIEyVneEiXy5GC7au8bwxJPIGwUEH7Ypn-r6-VEof3W5NBMYuK9NUw3SbjszZL2PcMEgpSPaMD-yBCwOb4rb3bkPAp4QOy/s1600/Waist.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgvgl8jbYnG58ETv1FwkIa4W4gwwagmILAPGxKR0gNnI6fGgkAIEyVneEiXy5GC7au8bwxJPIGwUEH7Ypn-r6-VEof3W5NBMYuK9NUw3SbjszZL2PcMEgpSPaMD-yBCwOb4rb3bkPAp4QOy/s1600/Waist.jpg" /></a></div>
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(This post was actually adapted from a paper I wrote for an English class that I thought would be an interesting topic for this blog. Just keep in mind that this <i>my </i>personal opinion and does not reflect the opinions of the USAF in any way, shape, or form.)</div>
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Every year, the US Air Force (USAF) spends billions of dollars both training and retaining its military members. (<a href="http://www.saffm.hq.af.mil/shared/media/document/AFD-110210-042.pdf" target="_blank">1</a>) To make sure that these well-trained members are physically fit enough to accomplish their jobs, it also created a bi-annual physical fitness test. This test includes two strength components (the push-up and sit-up), an aerobic component (the 1.5-mile run), and a body fatness component (the waist measurement). </div>
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If someone fails this PT test too many times, they are seen as unfit and are very likely to get kicked out of the military. So, obviously, if you want to stay in the Air Force, you must consistently pass your PT test.</div>
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But there's something strange in the USAF PT test: The waist measurement. The strength and aerobic components seem like a valid way to measure physical <i>fitness</i>, but the body fat component seems a bit out of place. What does the size of my waist have to do with my ability to be "fit-to-fight"?</div>
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<b><span style="font-size: large;">How the Waist Measurement got Its Start</span></b></div>
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The requirement for an annual military fitness test actually got its start in 1981 when Jimmy Carter commented that too many military members looked unfit in their uniforms. (<a href="http://www.nap.edu/openbook.php?record_id=6104" target="_blank">2</a>) His use of the word “unfit” referred to excess body fatness, not physical fitness. This comment prompted the Department of Defense (DoD) to mandate all military services to evaluate the fitness of its members annually later that year. In addition to measuring strength and aerobic capacity, this updated definition of fitness also included the measurement of body fatness. (<a href="http://www.dtic.mil/cgi-bin/GetTRDoc?Location=U2&doc=GetTRDoc.pdf&AD=ADA306665" target="_blank">3</a>)</div>
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<tr><td><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhFjuuQG5G-HwDVdqy5ab53LMiF_UY2X6_i6uzk8lV1MLuSZSTYmvIWpGGokhh4QpBOMQhBBeT9rBF6gvGAts97o3udc7NIb3pUMM70aEHcehWm2yDP8oOFmK42OU0WJp2LYdu286KvovpB/s1600/Jimmy+Jogging.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhFjuuQG5G-HwDVdqy5ab53LMiF_UY2X6_i6uzk8lV1MLuSZSTYmvIWpGGokhh4QpBOMQhBBeT9rBF6gvGAts97o3udc7NIb3pUMM70aEHcehWm2yDP8oOFmK42OU0WJp2LYdu286KvovpB/s1600/Jimmy+Jogging.jpg" height="320" width="288" /></a></td></tr>
<tr><td class="tr-caption" style="font-size: 12.800000190734863px;">You can thank US President Jimmy Carter for today's annual PT test (as well as the waist requirement).</td></tr>
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Initially, the DoD allowed each service to identify body fatness in their own way. But, in 2002, the DoD mandated that all services use the body mass index (BMI), which uses a formula to divine a person’s general body fatness by looking at their body weight relative to their height. (<a href="http://www.dtic.mil/whs/directives/corres/pdf/130803p.pdf" target="_blank">4</a>) The DoD’s new policy limited military members’ BMI to a maximum of between 25 and 27.5. Members whose BMI exceeded these maximums would be in jeopardy of separation from the military.</div>
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Unlike the other services, the Air Force didn't like the BMI and successfully argued that the waist circumference was a better predictor of body fatness and poor health than BMI. (<a href="http://www.scott.af.mil/news/story.asp?id=123248245" target="_blank">5</a>) It then included this waist measurement in its fitness test, limiting the waist size of men to no larger than 39 inches and women to no larger than 35 inches. BMI would only be measured if a person’s waist was too big. </div>
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<span style="font-size: large;"><b>BMI and Waist Size do <i>not </i>Predict Body Fatness</b></span></div>
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Unfortunately, there is a big problem with using BMI or the waist measurement to determine overall body fatness: These measurements can’t identify exactly how much body fat a person actually has. </div>
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Let's start with BMI. The formula for determining BMI is:</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEihtj5K2fsYMczmyLTLoopK9peQS54i6aTmxkgHaCQ2_XzwRlHgvHJSe2XNXL0UDFHQXTk2UErLltbKj4ccxJopSVyqWH2d8bK3ClxS8hLGoi4uND2dIIbhwv9OD60185SruGuGN7xQ27-E/s1600/bmi+formula.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEihtj5K2fsYMczmyLTLoopK9peQS54i6aTmxkgHaCQ2_XzwRlHgvHJSe2XNXL0UDFHQXTk2UErLltbKj4ccxJopSVyqWH2d8bK3ClxS8hLGoi4uND2dIIbhwv9OD60185SruGuGN7xQ27-E/s1600/bmi+formula.jpg" height="68" width="320" /></a></div>
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As you can see, this number can only measure a person’s body weight relative to their height. At no time is fat or lean mass determined, just relative body weight. This is a big reason why BMI is such a terrible measure of body fat.</div>
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<tr><td class="tr-caption" style="font-size: 12.800000190734863px;">Both of these people have the same BMI, but one has much more fat than the other.</td></tr>
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Assumptions are often made by health professionals that if a person is overweight by BMI then they will likely have excess body fat. (<a href="http://www.ncbi.nlm.nih.gov/books/NBK2003/pdf/TOC.pdf" target="_blank">6</a>) These assumptions are usually correct, except when it comes to athletes, elite soldiers, and fitness enthusiasts, who are notorious for having a high BMI from extra muscle, not extra fat. (<a href="http://www.ncbi.nlm.nih.gov/pubmed/17473765" target="_blank">7</a>) </div>
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Then there is the waist measurement, which is no better than BMI at approximating a person's overall body fat percentage. It largely measures visceral fat, which is one of the two main types of fat found in the human body. (<a href="http://www.health.harvard.edu/newsweek/Abdominal-fat-and-what-to-do-about-it.htm" target="_blank">8</a>) </div>
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<tr><td class="tr-caption" style="font-size: 12.800000190734863px;">It is entirely possible for a person to have very low subcutaneous fat (the fat directly under the skin) while also having excessive visceral fat (the fat directly behind the abdominal wall). This causes a condition affectionately known as "pot belly" or "beer belly."</td></tr>
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The only way to tell if someone is too fat is to directly measure their body fat. Unfortunately, this is really hard to do (especially measuring visceral fat). Most of the current methods measure body fat indirectly using proxy measurements (e.g., <a href="http://en.wikipedia.org/wiki/Hydrostatic_weighing" target="_blank">hydro-static weighing</a>, <a href="http://en.wikipedia.org/wiki/Whole-body_air_displacement_plethysmography" target="_blank">air-displacement plethysmography</a>, <a href="http://en.wikipedia.org/wiki/Bioelectrical_impedance_analysis" target="_blank">bioelectrical impedance</a>, <a href="http://en.wikipedia.org/wiki/Dual-energy_X-ray_absorptiometry" target="_blank">X-RAY</a>, <a href="http://www.bodybuilding.com/fun/drobson98.htm" target="_blank">skin folds</a>), with each method exhibiting its own degree of inaccuracy. </div>
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<b><span style="font-size: large;">BMI and Waist Size do <i>not </i>Predict Fitness Performance</span></b></div>
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So BMI and waist size aren't the best way to measure body fatness, but what about fitness? Can either of them predict fitness performance? Not always.</div>
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Again, starting with BMI, if you have a job that is very physically demanding (e.g., combat controllers, PJs), then a high BMI does <i>not </i>predict poor fitness, likely because most of the extra weight is lean mass, not fat mass. (<a href="http://www.lspa.eu/files/research/Journal_of_Sport_Science/2011_2_2/Journal_2011_2_jaunais.34-45.pdf" target="_blank">9</a>) This would also apply to military members who are heavily into strength and cardio fitness. These technically overweight individuals will likely never struggle with passing the PT test (assuming that these individuals can run well).</div>
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On the other hand, odds are good that individuals who have a high BMI because of excess body fat will not be fit. These individuals will likely struggle to pass their PT test (or barely pass). (<a href="http://www.researchgate.net/publication/259145245_The_relationship_between_body_mass_index_and_physical_fitness_in_adolescent_and_adult_male_team_handball_players/file/5046352a069f965812.pdf" target="_blank">10</a>) </div>
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But that's not to say that someone who has a low BMI and a thin waist is guaranteed to pass their PT test. As a PTL, I've seen many normal weight and skinny members who struggle with both the strength and aerobic components. </div>
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And I've yet to come across studies that looked at how waist size correlates with poor fitness, but I've seen many blisteringly fast runners who have a noticeable belly (although not a failing waist size). But it is possible that if someone's waist gets too big (a PT-failing size) then they could have a difficult time passing their 1.5-mile run.</div>
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<b><span style="font-size: large;">BMI and Waist Size</span></b><b><span style="font-size: large;"> do <i>not </i>Predict Work Performance</span></b></div>
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As important as health and fitness performance are, what seems most important to the mission is how BMI and waist size affects work performance. Is there a connection? Maybe.</div>
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When it comes to learning, there has been some evidence that good physical fitness--but not high BMI or waist size--is positively associated with academic performance, but this evidence isn't very strong. (<a href="http://digitalcommons.library.tmc.edu/dissertations/AAI1470215/" target="_blank">11</a>,<a href="http://www.bristol.ac.uk/ifssoca/outputs/conferences/kesslerpaper.pdf" target="_blank">12</a>,<a href="http://scholarsresearchlibrary.com/EJSES-vol3-iss1/EJSES-2014-3-1-27-32.pdf" target="_blank">13</a>) Work performance also seems to be enhanced by good physical fitness, but high BMI and waist size don't really show themselves to be problematic in this respect either. (<a href="http://journals.lww.com/joem/Abstract/2004/01000/The_Association_Between_Work_Performance_and.5.aspx" target="_blank">14</a>) </div>
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In fact, based on one study, there are many Air Force members who successfully support their assigned missions while being technically overweight or obese by BMI or waist size. (<a href="http://www.ncbi.nlm.nih.gov/pubmed/22314620" target="_blank">15</a>) And using demographics from the general American population, there is also evidence that many military members are reliably supported by thousands of contracted civilians, many of whom are also considered overweight or obese by BMI or waist size. (<a href="http://www.cdc.gov/nchs/data/databriefs/db82.htm" target="_blank">16</a>)</div>
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<b><span style="font-size: large;">A Large Waist Size <i>is</i> Associated with Poor Health </span></b></div>
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As far as predictors of body fat, fitness, and work performance are concerned, neither BMI nor waist circumference are very useful. But what about predicting poor health? </div>
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Here the Air Force is spot on: Waist size is a good predictor of poor health. This was demonstrated in to a study conducted in 2004 by <i>The American Journal of American Nutrition</i>, which concluded that when taken on their own, waist circumference had a stronger association with overall health than BMI. (<a href="http://ajcn.nutrition.org/content/79/3/379.full" target="_blank">17</a>) </div>
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Another good indicator of disease risk is <a href="http://en.wikipedia.org/wiki/Metabolic_syndrome" target="_blank">Metabolic Syndrome X</a> (MSX), which describes a "group of risk factors that occur together and increase the risk for coronary artery disease, stroke, and type 2 diabetes." These risk factors include:</div>
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<li><b>Large waist size</b> </li>
<li>Elevated fasting blood sugar (a.k.a., insulin resistance)</li>
<li>Elevated blood pressure</li>
<li>Elevated blood triglycerides</li>
<li>Decreased blood HDL cholesterol.</li>
<li>Excess uric acid in the blood.</li>
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Since these risk factors tend to appear together, those who have a PT-failing waist size are likely to also suffer from some or all of the other symptoms of MSX. (<a href="http://care.diabetesjournals.org/content/30/12/3105.full" target="_blank">18</a>,<a href="http://www2.warwick.ac.uk/fac/med/staff/cappuccio/publications/amjhypert02wh.pdf" target="_blank">19</a>,<a href="http://www.iumsp.ch/archives/web/Publications/pdf/0047.pdf" target="_blank">20</a>,<a href="http://www.bahrainmedicalbulletin.com/September_2007/obesity.pdf" target="_blank">21</a>)<br />
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The good news is that as you improve your health, your waist size is likely to automatically decrease as well. This decrease in waist size will also likely be followed by improvements in blood sugar, pressure, cholesterol, and uric acid, as well as a much better PT test score.</div>
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<b><span style="font-size: large;">Should the PT Test Contain the Waist Measurement?</span></b></div>
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So now that we're at the end of this post, I can answer my original question: Does the waist measurement belong on the PT test?</div>
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As I understand it, the point of the PT test is to determine who is fit-to-fight. And I understand "fit" to mean <i>physically </i>fit and able to perform satisfactorily while in garrison and deployed. Looking at the PT test through this lens, I would agree that the strength and aerobic components will do a good job of making sure that all military members are fit enough to perform their duties. However, since the waist measurement isn't very good at predicting fitness or work performance, then it should be removed from the test.</div>
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Or, if it is kept in the PT test, maybe the waist measurement could be changed to only be pass/fail. This would allow more points to be awarded to the strength components, giving them the same weight as the aerobic component.</div>
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There is another option. Despite the fact that the waist measurement can't determine specific body fatness, it is still an excellent indicator of overall <i>health</i>. Because of that, I think that the waist measurement's proper place is in the Periodic Health Assessment (PHA). Since the PHA is done every year, doing this satisfies the DoD's requirement for "measuring" body fatness annually. More importantly, moving the waist measurement over to the PHA means that an excessive waist size can be treated as the medical problem it is (just like high blood pressure, high cholesterol, insulin resistance, etc.). </div>
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Personally, I really like this third option, especially in light of the recent changes in Air Force PT policy where too many failures within a 24 month period will likely result in separation from the military. By treating a big waist as a health problem--instead of a fitness problem--the USAF keeps from unnecessarily removing too many of its expensively-trained experts (on average, the Air Force invests six months of instruction and spends almost $26,500 to train a single military member (<a href="http://usmilitary.about.com/library/milinfo/blaftrainingenlcost2.htm" target="_blank">22</a>)). And that helps us all get the mission done.</div>
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Am I off base? Let me know what you think!</div>
Bryan Mayohttp://www.blogger.com/profile/03258715891066642625noreply@blogger.com8tag:blogger.com,1999:blog-3044879070477153857.post-7766529567718724482014-06-10T04:38:00.000-07:002014-08-10T03:46:04.113-07:00The PT Test: 5 ways to Improve Your 1.5-Mile Run Time<span id="goog_480544319"></span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjpQ6IHHF44LIytJDtt90arm-DgMA6yZQ36eVY1gZu5s3hn9cDkRUfR_3PhdUMBXcj_CWHZsWVa0lurIPG9LZtw0pvqLk7XrA6Exb70k1wsOx1KUZ3Ko35ATstixJlvrv7zPyHf2IraY9wn/s1600/PT+Run.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjpQ6IHHF44LIytJDtt90arm-DgMA6yZQ36eVY1gZu5s3hn9cDkRUfR_3PhdUMBXcj_CWHZsWVa0lurIPG9LZtw0pvqLk7XrA6Exb70k1wsOx1KUZ3Ko35ATstixJlvrv7zPyHf2IraY9wn/s1600/PT+Run.jpg" /></a></div>
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(This post was updated on <b>9 June 2014</b>.)</div>
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<link href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjpQ6IHHF44LIytJDtt90arm-DgMA6yZQ36eVY1gZu5s3hn9cDkRUfR_3PhdUMBXcj_CWHZsWVa0lurIPG9LZtw0pvqLk7XrA6Exb70k1wsOx1KUZ3Ko35ATstixJlvrv7zPyHf2IraY9wn/s1600/PT+Run.jpg" rel="image_src"></link>
The 1.5-mile run represents more than half of the points you can earn for the PT test. This means that for many of you, most of your efforts will be put towards improving your run times.<br />
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But how fast should you try to run?<br />
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Maxing out your run certainly does wonders for the ego, but this pace is usually too much for most non-athletes or running enthusiasts. A more achievable goal is to get <i>enough </i>points to earn you more than 90 points on the PT test. So this begs the question: How much is enough?<br />
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<span class="Apple-style-span" style="font-size: large;"><b>Running Analysis</b></span></div>
I took a look at the points tables for both male and female run times up to age 49. Although more points are awarded for slower times as you get older, there were two distinct point groups for all tables. After making it to a passing run time you get about 40 points. The next two minutes generally yield the most additional points (averaging 13.7 points for men and 11.93 for women), while the last two minutes yield the least additional (averaging 4.9 points for men and 4.47 for women). See the two tables below.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgpkpHCfQPLiP1f6cUQn1z8MrJa_z3BV8xKfCDW4Kplz-a6VWu88GQNCmrNVUMhvS_h3M2cSrxEdcmcoCB9xoegt-2l7Iv12QHUGSm5g3TRn2jNjKiL7_wzNMXUmC-hURTM_ZvUpzagynEP/s1600/Running+Analysis+%2528Men%2529.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgpkpHCfQPLiP1f6cUQn1z8MrJa_z3BV8xKfCDW4Kplz-a6VWu88GQNCmrNVUMhvS_h3M2cSrxEdcmcoCB9xoegt-2l7Iv12QHUGSm5g3TRn2jNjKiL7_wzNMXUmC-hURTM_ZvUpzagynEP/s1600/Running+Analysis+%2528Men%2529.jpg" /></a></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj17tyMviFQ4e7q089B022o4mMA6V4pxLJ-e_pDBF8huNWmc2cvW-FmyCA02RBGCTMmAGQwW3HsIYNEnxLu5nep_vyo6vkJGWZtDOHRaqFq5MaRNAqVdm0M2tLrF1atAd8kRyQ0rUv7Fwd-/s1600/Running+Analysis+%2528Women%2529.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj17tyMviFQ4e7q089B022o4mMA6V4pxLJ-e_pDBF8huNWmc2cvW-FmyCA02RBGCTMmAGQwW3HsIYNEnxLu5nep_vyo6vkJGWZtDOHRaqFq5MaRNAqVdm0M2tLrF1atAd8kRyQ0rUv7Fwd-/s1600/Running+Analysis+%2528Women%2529.jpg" /></a></div>
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I know that these tables can be a little confusing at first glance. Essentially, they show that it is generally easy to get about 90% of the total points awarded for the run by aiming for 11-12 minute 1.5-mile run for men and 13-15 minutes for women (what time specifically depends on your age). This is what I mean by "most points acquired." <br />
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However, you have to reduce your run time by another two minutes to get those last remaining 5 points for a perfect run. For me, that's a lot of effort for a measly 5 points.<br />
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The important takeaway from this analysis is that <b><i>if</i> you can get max points for the other components (which is easy to do when you use my 42-day program), then you can easily get more than 90 points on your PT test with a moderately fast run time</b>.<br />
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(If you want to see the point graphs I created, click on the following links: <a href="https://blufiles.storage.live.com/y1pxjxZ7Iol68UHo2bN5uoRAzPl2hvus31tcLq_Ud1rw8MPMKAOmdzHJ3F19mC6xZ1AgKqQJ4QMajw/PT%20Run%20Score%20Under%2030%20Men.jpg?psid=1" target="_blank">Men Under 30</a>, <a href="https://blufiles.storage.live.com/y1prSP6c_XgglgSEosl1P9meZ8GJ4BFvfI_Vrxu_63DjjJX4wbS0NqYQfXSmS0b3CB7Rwv11UrQFJQ/PT%20Run%20Score%2030-39%20Men.jpg?psid=1" target="_blank">Men 30-39</a>, <a href="https://blufiles.storage.live.com/y1pW0f9vIUcZkY33x4GCDHnr1CHZfUVKhp967aC12frjq7xgi-kHtXiaVfvM5x-nKhBRztgUmBXKDs/PT%20Run%20Score%2040-49%20Men.jpg?psid=1" target="_blank">Men 40-49</a>, <a href="https://blufiles.storage.live.com/y1purhin7LfO17dm-V3uhaaAZ0poDKyknQ16YL76dd_FRn953HWSZr97UnCT1QeqHzu8-IaMo3jB50/PT%20Run%20Score%20Under%2030%20Women.jpg?psid=1" target="_blank">Women Under 30</a>, <a href="https://blufiles.storage.live.com/y1prSP6c_Xggli1681ykNtPvBnqzt2P4sd6U8WN1-Jhy48jbIW3EWkF8ZJP0i-ngNWR46j8ZlqVa5o/PT%20Run%20Score%2030-39%20Women.jpg?psid=1" target="_blank">Women 30-39</a>, <a href="https://blufiles.storage.live.com/y1pr2VrsoueibZK_HSivBGvD5XlTeoiEqik8v1MjDYNDRpmFIJ9XJECUkEJxdcTjTGGpGAJafsgkGw/PT%20Run%20Score%2040-50%20Women.jpg?psid=1" target="_blank">Women 40-50</a>.)<br />
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<b><span class="Apple-style-span" style="font-size: large;">Strategies for a Successful Run</span></b></div>
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In my experience, there are generally five ways that you can potentially make big improvements in your run time with relatively little training.<br />
<br />
<b>Strategy #1: Use Natural Running Training</b><br />
In my struggles with improving my run times, I have found relearning my natural running form the most helpful. A lot of this training requires barefoot running on grass or a treadmill.<br />
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Once I got my natural running form back, I found that I could sustain a faster pace and experienced fewer injuries. It also made running less of a chore (although I still don't like running).<br />
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For more information, <a href="http://www.rapidptprogram.com/2014/05/quick-running-tip-natural-running.html" target="_blank">check out my post</a> on natural running training.<br />
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<b>Strategy #2: Improve Your Running Efficiency</b><br />
When I first started running for the PT test many eons ago, my run time was over 13 minutes. And despite that slow pace, my running efficiency was so terrible that I was almost completely destroyed when I crossed the finish line. That's because my poor running habits forced my muscles to do way too much work. But, as I improved my running efficiency, I can now run low 11s while still feeling like I have some gas left in the tank.<br />
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There are many different things that you can do to improve your running efficiency. If you are curious, check out my posts on running <a href="http://www.rapidptprogram.com/2014/04/quick-running-tip-use-shorter-stride.html" target="_blank">cadence</a>, <a href="http://www.rapidptprogram.com/2014/04/quick-running-tip-use-shorter-stride.html" target="_blank">stride</a>, <a href="http://www.rapidptprogram.com/2014/04/quick-running-tip-better-acceleration.html" target="_blank">acceleration</a>, <a href="http://www.rapidptprogram.com/2013/06/quick-running-tip-try-forefoot-striking.html" target="_blank">foot strike</a>, and <a href="http://www.rapidptprogram.com/2013/10/quick-running-tip-use-minimalist.html" target="_blank">minimalist shoes</a>. </div>
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<b>Strategy #3: Just Run</b><br />
There is one simple truth: If you want to get better at running, then you need to run. Of course, your running form and efficiency should be squared away first. But once they are, you should generally run easy for 2-3 miles three times a week and run fast (that is, at your PT test pace) just once a week.<br />
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The easy runs help you practice your running form, build your aerobic base, and strengthen your muscles and tendons. The test-pace run will get you adapted to sustaining your PT test pace.<br />
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<div>
<b>Strategy #4: Cross Train</b></div>
<div>
To run faster, you have to develop the ability to efficiently use oxygen and expel carbon dioxide (and other forms of metabolic waste). Generally, simply running more will help you do this, but sometimes other cardio exercises can also be used to help train your body to more efficiently use air. Ultimately, <a href="http://www.runnersworld.com/workouts/eight-benefits-cross-training" target="_blank">these cross training exercises</a> can help you sustain a faster running pace, as well as reduce and rehabilitate injuries.<br />
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Personally, I like to add one cross training cardio session a week (usually cycling, rowing, or swimming). Another route is to enjoy one or two cardio workouts from exercise programs like P90X or Insanity.</div>
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<div>
<b>Strategy #5: Improve Your Diet</b></div>
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Eliminating wheat (and other gluten grains) and soy--as well as reducing your intake of refined sweeteners, margarine, pasteurized dairy, and high omega-6 oils--can help your body operate more effectively. These foods can interfere with nutrient absorption (1) and/or metabolic rate, (2) both of which can slow you down.<br />
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Safe carbohydrates (e.g., potatoes, rice, root vegetables), which are a relatively non-toxic source of carbohydrates, are another option. When you exercise at a high intensity, you need to eat plenty of carb fuel to prevent your body from running out of stored sugar. (3) I have created the chart below to help you figure out how many carbs per day you should be eating.<br />
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgkTNidr2zgZUR5eWry38ybskf7uG7FS2zVhgfgC5BjLv1JvYsDW0H_X2BF27dsvRyftM4OwwxnsU2PvZkQC2p7LYepv-XKT-n5I5fcZdyZKzJsPdTsf7ZFxNcyHTjN_iT9TXbXCf7nhrL5/s1600/Carb+Intake.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgkTNidr2zgZUR5eWry38ybskf7uG7FS2zVhgfgC5BjLv1JvYsDW0H_X2BF27dsvRyftM4OwwxnsU2PvZkQC2p7LYepv-XKT-n5I5fcZdyZKzJsPdTsf7ZFxNcyHTjN_iT9TXbXCf7nhrL5/s320/Carb+Intake.jpg" height="275" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span class="Apple-style-span" style="font-size: small;">Your selected activity level (bottom line) will correlate with the percentage of your total daily calories you should be consuming as carbohydrates (vertical line).</span></td></tr>
</tbody></table>
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<div style="text-align: center;">
<u>References</u></div>
1. Gregory, Vanessa. Winning Without Wheat. MensJournal.com. [Online] February 18, 2010. [Cited: November 26, 2011.] <a href="http://www.mensjournal.com/winning-without-wheat">http://www.mensjournal.com/winning-without-wheat</a>.<br />
2. Daniel, Kaayla T. The Whole Soy Story. Washington, D.C. : NewTrends Publishing, Inc., 2005.<br />
3. Culpo, Anthony. The Fat Loss Bible. s.l. : Self Published, 2011.<br />
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Bryan Mayohttp://www.blogger.com/profile/03258715891066642625noreply@blogger.com5tag:blogger.com,1999:blog-3044879070477153857.post-67354882427318345682014-05-24T01:32:00.001-07:002018-05-17T06:31:05.704-07:00Passing the Walk Test<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhlzErglb3mvLAvmXyL1hn7mJQPrUzUvjo9kQN1sbA0SfSomzUp-KNctHifQQDKi2DhGFuZs_EADG2xpO4FnAuuWsKJNs2lIx8FmvwZhUi1V5q-ZIZVZ_YT9-aASJBn9T6IZZvVygfyfVGh/s1600/Walk+Test.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="261" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhlzErglb3mvLAvmXyL1hn7mJQPrUzUvjo9kQN1sbA0SfSomzUp-KNctHifQQDKi2DhGFuZs_EADG2xpO4FnAuuWsKJNs2lIx8FmvwZhUi1V5q-ZIZVZ_YT9-aASJBn9T6IZZvVygfyfVGh/s320/Walk+Test.jpg" width="320" /></a></div>
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For those who have medical issues the Air Force uses a walk test. Initially, this walk test was a timed, 1-mile walk that also measured heart rate as you crossed the finish line. In 2013, the walk test was updated, removing the heart rate measurement, extending the walk to 1.25 miles (or 2 kilometers), and awarding no points for a person’s walk time. Instead, the test is either pass or fail.<br />
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The current passing times are listed below:<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj9eSfNScDEddiusH0gOh19iC9LxLm8fuxCeTgLCnn5Wsf_Dsz40jqT97bgskzvYZ6g0FOApJyyygywp4URDgyjzDZBYpqEZrJuAsO7Szoc8FinE93hNeIFCxKo44Pj2RGgLsYcL3032aEb/s1600/Walk+Test+Standard.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="100" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj9eSfNScDEddiusH0gOh19iC9LxLm8fuxCeTgLCnn5Wsf_Dsz40jqT97bgskzvYZ6g0FOApJyyygywp4URDgyjzDZBYpqEZrJuAsO7Szoc8FinE93hNeIFCxKo44Pj2RGgLsYcL3032aEb/s1600/Walk+Test+Standard.jpg" width="400" /></a></div>
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Based on these times, you will have to sustain an average speed of about 4.70 mph for men and 4.32 mph for women (which are pretty quick walking speeds). To give you some wiggle room during the test, I suggest that you should train to beat your maximum time by <i>at least</i> 30 seconds.<br />
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In this post, I'll help you prepare for your walk test by discussing basic race walking form.<br />
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<b><span style="font-size: large;">Working Within Your Limitations</span></b></div>
For me, the tricky part with designing an exercise program for the walk test is not knowing what your training limitations are. So, if my exercise suggestions conflict with what the HAWC says you can do, then modify my exercise program accordingly. The important thing is that you practice good walking form and try to improve your cardio as best you can.<br />
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<div style="text-align: center;">
<span style="font-size: large;"><b>Basic Walking Form</b></span></div>
Although most of us have little difficulty walking from place to place, walking quickly actually takes a good deal of training to do correctly. Efficient race walking is comprised of four basic components: Standing tall, head alignment, arm swing, and hip/leg/foot movement.<br />
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<b>Stand Tall</b><br />
Your race walking form starts with good posture. Your back should be straight and relaxed (not rigid), with your ears and shoulders lined up (1). Be careful not to arch your lower back (2) or lean forward (3); instead, try to keep your pelvis in a neutral position by tightening your abs and squeezing your butt.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgp6UiyczoUGawQtqn9Qvj3e5rAUSrcZS3aiTLO-pU00BSR5j6jqHptiCP58wuWlVziTmJXy4LhSXJMKN3dX2ol_Gsk0yRUJ0k1Ca4XeZcMMPBla3k0ZjiYKb-ky4fj54t0sFydTWqg8WTS/s1600/Walking+Form_Stand+Tall.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="250" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgp6UiyczoUGawQtqn9Qvj3e5rAUSrcZS3aiTLO-pU00BSR5j6jqHptiCP58wuWlVziTmJXy4LhSXJMKN3dX2ol_Gsk0yRUJ0k1Ca4XeZcMMPBla3k0ZjiYKb-ky4fj54t0sFydTWqg8WTS/s1600/Walking+Form_Stand+Tall.jpg" width="400" /></a></div>
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<b>Keep Your Head Up</b><br />
Keep your head straight and relaxed, looking about 60 feet ahead of you, chin parallel to the ground (1). Looking down or up from this neutral position can encourage your posture to change, which can increase fatigue and cause injuries.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj3nzESVxbqZa48gYlA8_e2F6p8QN7UZmF1ecIwkjFj1igI4E6T5Ck96ZNLSFtTxSwn15LBcOJQBTAeBfKNMbQbUhTC15W6ykqUmqLPSZRV0aGhGfQDkz-7if171nAkp1CVbXwRRuB7UZOJ/s1600/Walking+Form_Head+Up.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="160" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj3nzESVxbqZa48gYlA8_e2F6p8QN7UZmF1ecIwkjFj1igI4E6T5Ck96ZNLSFtTxSwn15LBcOJQBTAeBfKNMbQbUhTC15W6ykqUmqLPSZRV0aGhGfQDkz-7if171nAkp1CVbXwRRuB7UZOJ/s1600/Walking+Form_Head+Up.jpg" width="200" /></a></div>
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<b>Swing Your Arms</b><br />
Proper arm movement is important for powerful hip and leg technique (described in next section). Your shoulders should be relaxed and not shrugged. Your arms should be bent at 85-90 degrees at all times. They should also swing vigorously forward and back close to the torso, at about waist level (1), with your hands relaxed. On the forward swing, your hand should rise no higher than the center of the chest; on the backswing, your elbow should go no higher than the center of your back.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgJvAJl0P2pReu65FbgXnGAB67W6tELoMD3MBb_HhT6yLNAR14CHfqlA9BHXNKNXatMNzVoHzjSlGXAet1VghvvRQ4Ot8Z_4rb1xjqFtpysz5NgjCMAERxNyNll6lJ8rLfuTF9nZdUT_qvQ/s1600/Walking+Form_Swing+Arms.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgJvAJl0P2pReu65FbgXnGAB67W6tELoMD3MBb_HhT6yLNAR14CHfqlA9BHXNKNXatMNzVoHzjSlGXAet1VghvvRQ4Ot8Z_4rb1xjqFtpysz5NgjCMAERxNyNll6lJ8rLfuTF9nZdUT_qvQ/s1600/Walking+Form_Swing+Arms.jpg" width="155" /></a></div>
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<b>Your Hips, Legs, and Feet</b><br />
Make sure that you drive with your hips as you move forward, rotating them horizontally (1). Avoid swinging your hips side-to-side as this can cause butt and hip muscle injuries.<br />
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Then, as your forward leg makes contact with the ground, try not to overstride (where your forward foot extends too far in front of you). Overstriding can cause a slower pace and injuries. Instead, your forward heel should stretch out only as far as your forward hand extends (1). Land on your heel, making sure that your ankle is flexed (2). Pull your leg straight forward and back, keeping your leg straight as your leg moves under your center of gravity (3). As your leg moves backward, roll off your foot, but keep your toes on the ground until the heel of the forward leg makes contact with the ground (3).<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi2QKsgs8VAOhDxzmWyy_okvTRt9E2HKfZQewyCjOwf7qElSowAWWO2EqLxILQra4RPXdnvlFLFQGcMH7NVVVUOxSbgIWzwK_aapTqkx2gYzhLGsUvgc7tiMXCB96XdgXkg31bFTv8b4mmS/s1600/Walking+Form_Hips+and+Legs.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="107" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi2QKsgs8VAOhDxzmWyy_okvTRt9E2HKfZQewyCjOwf7qElSowAWWO2EqLxILQra4RPXdnvlFLFQGcMH7NVVVUOxSbgIWzwK_aapTqkx2gYzhLGsUvgc7tiMXCB96XdgXkg31bFTv8b4mmS/s1600/Walking+Form_Hips+and+Legs.jpg" width="400" /></a></div>
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Be aware that some lower leg (shin) soreness is normal at first. As you race walk more, this soreness will go away.<br />
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<div style="text-align: center;">
<span style="font-size: large;"><b>Getting Ready for the Test</b></span></div>
Training for the walk test is difficult because you will be limited in the physical activities you can use. Instead of trying to guess what your profile says, I've just created a simple program that will help you improve your cardio so that you can complete your 1.25-mile walk test in the lowest time possible.<br />
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Just with the 1.5-mile run, the best way to prepare for the walk test is to walk. You should also give yourself at least 12 weeks to help you learn proper technique and build up speed.<br />
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg2eJVPHyEPJSxQchwIISxC25m_KLK4HJw_P-VxngwrGWrepdwbsrCYcQRjipnP6zqrCEuU-CyUUIwnHwsz7xLgr2brzFBYTZSAogyXZ_c1DvdgixmrGbvRGIBeNKrWPjC5XIM7K2ie6VrR/s1600/Walk+Test+Exercise+Program.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg2eJVPHyEPJSxQchwIISxC25m_KLK4HJw_P-VxngwrGWrepdwbsrCYcQRjipnP6zqrCEuU-CyUUIwnHwsz7xLgr2brzFBYTZSAogyXZ_c1DvdgixmrGbvRGIBeNKrWPjC5XIM7K2ie6VrR/s1600/Walk+Test+Exercise+Program.jpg" width="305" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Click <a href="https://www.dropbox.com/s/wcoc32xisbycv4i/Rapid%20PT%20Walk%20Test.pdf?dl=0" target="_blank">here</a> for the pdf file of my walk test exercise program.</td></tr>
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Here is an overview of my <a href="https://www.dropbox.com/s/wcoc32xisbycv4i/Rapid%20PT%20Walk%20Test.pdf?dl=0" target="_blank">walk test exercise program</a>:<br />
<ul>
<li><b>Weeks 1-4</b> (blue) starts you off with some easy walking.</li>
<li><b>Weeks 5-8</b> (red) increases your walking pace and adds push-ups, sit-ups, planks, and the 1000-meter row.</li>
<li><b>Weeks 9-12</b> (green) prepares you for your test walking pace.</li>
<li><b>STOP </b>exercising <u>three days before</u> your PT test. This will allow your body to fully recover from your training.</li>
</ul>
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Each daily exercise can be done together, or broken up throughout the day. For instance, the push-ups and sit-ups can be done at work throughout the day and the run, planks, and other cardio exercise can be done in the morning, afternoon, or evening.<br />
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If the weather does not cooperate, then you can use the treadmill to build up your cardio. Set the treadmill up for a 2-degree incline and DO NOT hold on to the rails.</div>
Bryan Mayohttp://www.blogger.com/profile/03258715891066642625noreply@blogger.com3tag:blogger.com,1999:blog-3044879070477153857.post-61366397436553958892014-05-03T02:56:00.001-07:002014-06-14T13:51:17.576-07:00Quick Running Tip: Natural Running Training<div class="separator" style="clear: both; text-align: center;">
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The idea of natural running is to go back to the way humans have run for thousands of years, which is largely to run barefoot. Of course, in our modern environment, running barefoot can be hazardous, so many people try to get back to the basics with <a href="http://www.rapidptprogram.com/2013/10/quick-running-tip-use-minimalist.html" target="_blank">minimalist running shoes</a> on their feet. Running in minimalist running shoes is usually very helpful with improving running form and efficiency...at first.<br />
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As I eventually found out through my experimentation with natural running, minimalist running shoes helped me eliminate many of my bad habits (especially heel striking), but the thin rubber soles on these shoes still allowed a few of my bad habits to stubbornly remain (mostly <a href="http://www.rapidptprogram.com/2014/04/quick-running-tip-use-shorter-stride.html" target="_blank">braking and jumping</a>), prolonging one very annoying injury: Shin splints. Eventually, I was forced to go back to <i>actual </i>barefoot running.<br />
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In this post I will outline the natural running training program I developed to improve my running form and decrease my running times, while also allowing my running injuries to heal.<br />
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<span style="font-size: large;"><b>Natural Running Philosophy</b></span></div>
In the following video, the nuts and bolts of natural running training are concisely layed out by Dr. Mark Cucuzzella. Why do you care about Dr. Cucuzzella's opinion on running? Because he won the Air Force marathon in 2011 with a time of 2 hours and 38 minutes.<br />
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<iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/zSIDRHUWlVo?feature=player_embedded' frameborder='0'></iframe></div>
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<div style="text-align: center;">
<b><span style="font-size: large;">Natural Running Training Program</span></b></div>
Switching from running in popular running trainers (which are heavily padded and supported) to barefoot running will force your legs and feet to work much more than they are used to. If you move into natural running too quickly, you can suffer from some pretty debilitating injuries (e.g., foot and tendon problems). The trick to successfully transitioning to natural running is to SLOWLY transition over a long period of time, giving your body enough time to adapt to a new running style.<br />
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<b>Program Overview</b><br />
The training program that I've created is 12 weeks long and is broken up into three stages:<br />
<ul>
<li><b>Stage One (Weeks 1-4)</b> </li>
<ul>
<li>During this stage, you will SLOWLY get used to running barefoot. There will be two main places that this training will take place: On a relatively large and flat grass field and the treadmill at the gym.</li>
<li>Run barefoot on a grassy field or treadmill <b>three times each week</b> for <b>three to five minutes each training session</b>. <b>Do not run more than .25 to .5 miles per training session</b>.</li>
<li>Do not run for speed; pay attention to your altered running form.</li>
</ul>
<li><b>Stage Two (Weeks 5-6)</b></li>
<ul>
<li>For the second stage, you will start to transition over to running in shoes. This transition will be much easier if you use minimalist shoes (see more about these shoes in the next section of this post).</li>
<li>Start running on a flat surface in shoes <b>five days a week</b> for <b>5-10 minutes each day</b>. </li>
<li>Run slowly and <b>don’t run more than .25 to .5 miles each day</b>. Try to replicate the barefoot running form you experienced in Stage One. If you forget how you ran, and your previous poor form starts to come back, take your shoes off and run barefoot for a couple of minutes. Put your shoes back on and complete your training session.</li>
</ul>
<li><b>Stage Three (Weeks 7-12)</b></li>
<ul>
<li>During the final stage you will start building up your running endurance while running in minimalist shoes. </li>
<li>Starting on <b>week 7</b>, for <b>five days</b>, run <b>no more than .25 miles each day</b>. </li>
<li>On <b>week 8</b>, add another <b>.25 miles to your run</b> (for a total of .5 miles). </li>
<li>Keep adding another <b>.25 miles with each additional week </b>(e.g., week 8 run .5 miles, week 9 run .75 miles, week 10 run 1 mile, etc.) until you complete week 12. </li>
</ul>
</ul>
By the time you complete week 12 you should be able to run 1.5 miles using a much more natural (and faster) running form without incurring injuries.<br />
<div>
<div>
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<b>Suggested Equipment</b><br />
Obviously, while running barefoot you won't need any special footwear. However, during the second and third parts of this training, I would highly recommend you get a pair of minimalist shoes.<br />
<br />
Personally, I like the <a href="http://www.vibramfivefingers.com/products/Five-Fingers-BikilaLS-Mens.htm" target="_blank">Vibram Bikila LS</a>, <a href="http://www.newbalance.com/Minimus-10v2-Trail/MT10-V2,default,pd.html?dwvar_MT10-V2_color=Black_with_Orange_and_Grey&start=3&cgid=101000&prefn1=itemType&prefv1=Minimal" target="_blank">New Balance Minimus 10v2 Trail</a>, and <a href="http://www.merrell.com/US/en-US/Product.mvc.aspx/33875M/83729/Mens/Barefoot-Run-Road-Glove-3?dimensions=0" target="_blank">Merrell Road Glove 3</a>, but there are many minimalist shoes to choose from. For a more comprehensive review of these shoes, check out the <a href="http://birthdayshoes.com/" target="_blank">Birthday Shoes website</a>.<br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg5eWnxiDaKsbpNJ_JscK5vQaux5_PsvZBHCkQDbPyyGROAvtEVCIK33qg-5d9XKsAeg0Yj4qyc_uXxfRxCq3CmypWgeQVj3gS7BYYioEECWSDZRkGDbTVaEkylGgVTEzJF3yKuApH-DI2w/s1600/Vibram.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg5eWnxiDaKsbpNJ_JscK5vQaux5_PsvZBHCkQDbPyyGROAvtEVCIK33qg-5d9XKsAeg0Yj4qyc_uXxfRxCq3CmypWgeQVj3gS7BYYioEECWSDZRkGDbTVaEkylGgVTEzJF3yKuApH-DI2w/s1600/Vibram.jpg" height="210" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">The original modern minimalist running shoe, the Vibram "toe" shoes (Bikila LS pictured).</td></tr>
</tbody></table>
<br />
<b>Your Training Focus</b><br />
While running on grass or the treadmill at the gym, pay close attention to how differently you run while barefoot. Specifically, notice how:<br />
<ul>
<li>Your feet make contact with the ground.</li>
<li>Your hips move with each stride.</li>
<li>Little impact your feet, legs, and hips actually receive.</li>
<li>Much easier it is to maintain a faster pace.</li>
<li>Much more enjoyable running is.</li>
</ul>
<br />
<b>Training on Grass Fields</b><br />
If the weather is nice and the ground is dry, find a 100-meter stretch of flat grass (I used the infield of the 400-meter track on base). Remove your shoes (and socks) and for five minutes run up and down the 100-meter grass field at a medium running pace (about 70-80 percent max heart rate). Be careful not to run too fast; the objective for this part of the barefoot training is for you to relearn your natural running form, <i>not </i>to get a good workout (that will come later).<br />
<br />
Do this barefoot running three times a week for four weeks. On the fifth and sixth weeks, spend your five minutes running around a 400-meter track (or another flat surface) with your shoes on. Minimalist shoes are very helpful with this part of your training.<br />
<br />
Again, run only at a medium running pace, trying to run the way you did when you were barefoot on the grass. If you forget how you ran while barefoot, and your old running habits start to reemerge, take off your shoes and run on the grass for a minute or two. After getting re-familiarized with your natural running form, put your shoes back on and run another couple of laps.<br />
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Here's a videos of what this training looks like on the grass:<br />
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<b>Training at the Gym on a Treadmill</b><br />
If the weather isn't very good, or you can't find any grass to run on, then you can run barefoot on the treadmill. The program is the same as it is for running on grass (four weeks of purely barefoot training followed by 2 weeks of trying to replicate your improved form while wearing shoes).<br />
<br />
When running on a treadmill, keep your grade neutral (or 0 degrees) and start out SLOWLY. First walk on the treadmill until you feel comfortable, then increase the speed to a slow jog. When you feel comfortable running at this slower speed, slowly increase your pace until you are running quickly, but comfortably. This will be about 70 to 80 percent of your max heart rate. Do this for 5 minutes.<br />
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When it comes time to run in shoes, try to replicate your natural running form. If you forget, turn off the treadmill, remove your shoes, and run barefoot for a couple of minutes. After this time, stop the treadmill, put your shoes back on, and try to run naturally again. Do this until you can run naturally while wearing shoes.<br />
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Here is a video of a person running on a treadmill barefoot:<br />
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<span style="font-size: large;"><b>Final Thoughts</b></span></div>
When I started running more naturally, I decided to simply use minimalist running shoes instead of running barefoot. Although I saw early improvement in my running form and 1.5-mile times, I wasn't able to get rid of all my injuries. Frustrated, I decided to try true barefoot running. Amazingly, my barefoot training program continued to improve my form and my lingering injuries (mostly shin splints) have started to heal. My takeaway from all this training is that if you want to learn how to run more naturally, you really do have to <i>actually </i>run barefoot.<br />
<br />
If you are more interested in a more natural running style, check out these links:<br />
<ul>
<li><a href="http://naturalrunningcenter.com/" target="_blank">The Natural Running Center</a></li>
<li><a href="http://www.evolutionrunning.com/" target="_blank">Evolution Running Program</a></li>
<li><a href="http://www.chirunning.com/" target="_blank">ChiRunning Program</a></li>
<li><a href="http://posemethod.com/pose-method/" target="_blank">Pose Running Program</a></li>
</ul>
</div>
Bryan Mayohttp://www.blogger.com/profile/03258715891066642625noreply@blogger.com1tag:blogger.com,1999:blog-3044879070477153857.post-19407623716558484982014-04-27T08:34:00.001-07:002014-05-12T23:41:09.124-07:00Quick Running Tip: Better Acceleration<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiFOBkvweTpp3GqfTJ-QWwzZOBTP2Q3ogINIQ9vi41tVDtQpuknMhvZ667DacPTEPOCNIPy3MMx3NgDHbzU6UumMWBQstKJM4Q1ndvKE9SDgKbY5585iUkksX7Xlxl9HKcIGogPsVGg87O_/s1600/running.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiFOBkvweTpp3GqfTJ-QWwzZOBTP2Q3ogINIQ9vi41tVDtQpuknMhvZ667DacPTEPOCNIPy3MMx3NgDHbzU6UumMWBQstKJM4Q1ndvKE9SDgKbY5585iUkksX7Xlxl9HKcIGogPsVGg87O_/s1600/running.jpg" /></a></div>
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I have a confession: I hate running. I really do. Although I've always been a decent sprinter, anything beyond 400-meters was just exhausting. And when I was done with my 1.5-mile runs, my legs were usually shot.<br />
<br />
After a couple of years of enjoying spaghetti legs immediately following squadron PT, I decided to look into different ways to move forward more efficiently. As far as acceleration was concerned, I discovered that there are basically two ways to propel yourself forward when running: Active and passive.<br />
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Now I was presented with a dilemma: I wanted to give my poor legs a break, but which do I use? Both have their advantages and disadvantages, so I had to do a little more research to find my answer.<br />
<a name='more'></a><br />
<div style="text-align: center;">
<b><span style="font-size: large;">
Active </span></b><span style="font-size: large;"><b>Acceleration</b></span></div>
<div>
Of the two ways to move forward, <i>active </i>acceleration is probably the most straight forward. Essentially, you link your hips, butt, and hamstrings together to act as a single muscle. This large muscle group can then provide acceleration for a while before it fatigues. If you instead rely on smaller muscles, like the calves and the hamstrings, you can become fatigued too quickly (this was my problem).<br />
<br />
But to use active acceleration effectively, you have to use forefoot striking (where you land on the front part of your foot). Landing this way enables you to take advantage of <a href="http://naturalrunningcenter.com/2012/11/13/dr-marks-weekly-tip-elastic-recoil-saving-money-bank/" target="_blank">elastic recoil</a>, which allows you to reuse up to 50% of your running energy. Forefoot striking also limits the amount of energy your legs have to expend to support your weight.</div>
<div>
<br /></div>
<div>
Finally, there were a few other changes that you have to make to your running form to feel the full benefit of active acceleration:<br />
<ul>
<li>Stand <i>straight </i>up while running, don't slouch. Your head, spine, hips, and feet should all line up each time you make contact with the ground. </li>
<li>Make sure to <i>extend </i>your hips with each stride so that you "kick" backwards slightly. You can generate more power with your hips than your legs.</li>
<li>Your feet should start accelerating backwards just <i>before </i>they make contact with the ground. This eliminates braking.</li>
<li>Don't push-off until your foot is <i>behind </i>your center of gravity. This allows you to use more elastic recoil for acceleration.</li>
</ul>
<div>
<br />
The video below demonstrates active acceleration:<br />
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<div style="text-align: center;">
<span style="font-size: large;"><b>Passive Acceleration</b></span></div>
<div>
Next up is <i>passive </i>acceleration, which only uses the legs for support, letting gravity pull you forward with each step. As of today, there are two popular passive running methods that you can use: ChiRunning and Pose.</div>
<div>
<br /></div>
<div>
The ChiRunning method has you imagine you have four gears of acceleration, with each gear correlating to about an inch of forward lean. With each stride, your heels will move in a circle, much like it would if you were pedaling a bicycle. The ultimate goal of the ChiRunning method is to move forward as efficiently as possible.<br />
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Below is an example of ChiRunning's method of passive acceleration:</div>
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<div>
The other approach, championed by the Pose Running Method, describes its version of passive acceleration a bit differently than ChiRunning. Unlike ChiRunning, you won't be moving your heels in a circular motion. Instead, you have three positions to each stride: Pose, fall, and pull.<br />
<br />
The <i>pose </i>position describes the point where your foot makes contact with the ground and your foot, hips, shoulders, and head are lined up. The <i>fall </i>position describes the forward lean (which is where you get your passive acceleration). And the <i>pull </i>position describes you pulling your feet up off the ground between each stride. Essentially, you run in place while leaning forward.<br />
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I'm sure that didn't make much sense. The video below does a better job of showing you what pose, fall, and pull are describing.</div>
</div>
<div>
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On a final note, if you look closely to both methods of passive acceleration, you'll find that ChiRunning and the Pose Method are pretty similar, differing primarily on where the foot strikes the ground. ChiRunning wants you to midfoot strike, while the Pose Method wants you to forefoot strike.<br />
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<div style="text-align: center;">
<b><span style="font-size: large;">Which to Choose?</span></b></div>
<div>
Active acceleration is probably the easiest to master and will quickly improve your running efficiency if your form isn't so good. However, using active acceleration still involves your muscles, so it isn't the most efficient acceleration option.<br />
<br />
On the other hand, passive acceleration is more efficient because it uses gravity (or controlled falling) to generate forward motion, but it requires you to master forward lean, which takes some getting used to.<br />
<br />
So, in my opinion, if you have to improve your run times in a hurry, I would focus on mastering active acceleration first. When you have some more time, I would then move on to mastering passive acceleration, picking either ChiRunning or Pose Method.<br />
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Have some feedback? I'd like to know what your experiences were with either passive or active acceleration.</div>
Bryan Mayohttp://www.blogger.com/profile/03258715891066642625noreply@blogger.com0tag:blogger.com,1999:blog-3044879070477153857.post-11358335126259169282014-04-26T06:41:00.000-07:002014-05-16T10:25:41.398-07:00Quick Running Tip: Use a Shorter Stride and Faster Cadence<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjH9gwUwUh91n86uVu2I44JMBztlkUev-yn3oRfQCTUoxSwz93pVeJbOh6uaLUyF4FcqM6GyguVlw6POdHS2IasMlC50dlL_vNWbkd4I4Jc7VuEZ9FPPzUvVyWd8zN4Ncx6fZxchDRH_XZz/s1600/find-your-stride.gif" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjH9gwUwUh91n86uVu2I44JMBztlkUev-yn3oRfQCTUoxSwz93pVeJbOh6uaLUyF4FcqM6GyguVlw6POdHS2IasMlC50dlL_vNWbkd4I4Jc7VuEZ9FPPzUvVyWd8zN4Ncx6fZxchDRH_XZz/s320/find-your-stride.gif" height="320" width="320" /></a></div>
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As an ex-heel striker, I've developed my fair share of bad running habits. Two of these bad habits were a long stride and a slow cadence. Unknown to me at the time, my stride and cadence were making my running so inefficient that I could barely finish the 1.5-mile run in a respectable time without feeling like I was going to pass out.<br />
<br />
The solution to my problem turned out to be fairly simple: Shorten my running stride and speed up my running cadence.<br />
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<a name='more'></a><div style="text-align: center;">
<span style="font-size: large;"><b>Shorter Stride Length</b></span></div>
The simple definition of <i>stride </i>is the distance between each step. When it comes to running, your stride length will determine how high you have to jump with every step.<br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjtwpRMjFFfzCLA58LCFNu3JIhnstGpdhjrkKIeQCHyDfI8hyVmjl7FpIxwEZK51PqQJ97fcIS3ouoxClkONp4sf8kqjeRfi29x9WAvsIDeMwj5PZcwdOu0Z0qFCXzdX89d3QQ8aoxsEXJl/s1600/long+running+stride.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjtwpRMjFFfzCLA58LCFNu3JIhnstGpdhjrkKIeQCHyDfI8hyVmjl7FpIxwEZK51PqQJ97fcIS3ouoxClkONp4sf8kqjeRfi29x9WAvsIDeMwj5PZcwdOu0Z0qFCXzdX89d3QQ8aoxsEXJl/s1600/long+running+stride.jpg" height="216" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">This picture shows a very long running stride. Notice how high this person has to jump to complete the stride.</td></tr>
</tbody></table>
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With a longer running stride (see above), you have to jump higher with each step to complete the stride. Since you want most of your energy to move you forward, not up, longer strides will waste a lot of precious energy.<br />
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEizHMpHDS6JEchfLfWTVNt1mgW3dubwOx1CeJzvv9ae6TArTCwYIpap0Qls6Z9AAadyiJdye6sOJSYJrng_yOIW8uFiy59ZX-Km9-8gnV47vELqad8-HiGinyS8_n_3EA-D41U9iH6ml7Re/s1600/overstriding.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEizHMpHDS6JEchfLfWTVNt1mgW3dubwOx1CeJzvv9ae6TArTCwYIpap0Qls6Z9AAadyiJdye6sOJSYJrng_yOIW8uFiy59ZX-Km9-8gnV47vELqad8-HiGinyS8_n_3EA-D41U9iH6ml7Re/s1600/overstriding.jpg" height="153" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Here is an example of the stop-and-start motion caused by overstriding, or allowing your forward foot to make contact with the ground ahead of your center of gravity.</td></tr>
</tbody></table>
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Longer strides can also encourage <i>over</i>striding, where your forward foot actually makes contact with the ground ahead of your center of gravity (see above). There are two big problems with overstriding: Braking and loss of elastic recoil energy.<br />
<br />
When you brake, your forward foot actually slows you down with each step. Excessive braking forces you to re-accelerate with each stride, wasting a lot of energy. Braking can also contribute to your injuries by causing or exacerbating shin splints. (<a href="http://osrptsports.blogspot.pt/2013/04/anterior-shin-splints-and-overstriding.html" target="_blank">1</a>)<br />
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Elastic recoil describes the muscles and tendons in the legs acting together like springs that absorb and release energy as you run. The more energy you can store and release while you run, the less energy your legs have to provide with each stride. Obviously, if your legs are efficiently providing energy through elastic recoil then you will be able to run longer distances at a faster pace, making a HUGE impact on your 1.5-mile run times.<br />
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhKSUNq7SB_y23vPoky3wf_CH08hPchuNnEGg0Id0dICJAjELcXECGoyaUPhG-98Qf_vK8Q4Rh81KXsCFW9WEnDLa_tz9XB3Tb4BbWaRpO2s_vwHBclvrvLgi-iUeAcgMu3aKDenPnXPiIn/s1600/proper+stride.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhKSUNq7SB_y23vPoky3wf_CH08hPchuNnEGg0Id0dICJAjELcXECGoyaUPhG-98Qf_vK8Q4Rh81KXsCFW9WEnDLa_tz9XB3Tb4BbWaRpO2s_vwHBclvrvLgi-iUeAcgMu3aKDenPnXPiIn/s1600/proper+stride.jpg" height="156" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">A shorter stride will allow your forward foot to make contact with the ground directly under your center of gravity, improving running efficiency. </td></tr>
</tbody></table>
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A shorter stride, on the other hand, allows you to reduce or eliminate jumping and braking. It also encourages you to run more naturally (see above). However, a stride that is too short will prevent you from generating enough elastic recoil energy. The optimal stride length can actually be determined by an optimal running cadence.<br />
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<div style="text-align: center;">
<b><span style="font-size: large;">Faster Cadence</span></b></div>
Running cadence describes the number of times that your feet touch the ground every minute. According to Dr. Mark Cucuzzella, Executive Directer of the <a href="http://naturalrunningcenter.com/" target="_blank">Natural Running Center</a> and <a href="http://naturalrunningcenter.com/2011/09/18/winning-air-force-marathon-natural-running-centers-dr-mark-cucuzzella-44-238/" target="_blank">winner of the 2011 Air Force Marathon</a>, the most efficient running cadence is around 180 steps per minute (spm). At this cadence, so long as you are not heel striking, you can reuse about 50% of your running energy through elastic recoil.<br />
<br />
Why is there such an improvement in efficiency?<br />
<br />
As mentioned before, elastic recoil allows your legs to reuse energy as you run. But this elastic recoil system works most efficiently when you spend very little time in contact with the ground. The more time you spend touching the ground, the more stored energy can be lost, impairing running efficiency. Conversely, the less time that your feet make contact with the ground, the less energy you lose, and the more recoil energy your legs can provide with each stride, improving running efficiency. A running cadence of 180 spm makes sure that you are reusing the most energy.<br />
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<div style="text-align: center;">
<span style="font-size: large;"><b>Putting It All Together</b></span></div>
To improve your running efficiency you can shorten your running stride length (which reduces jumping and braking) and speed up your running cadence (which can help you reuse more of your own running energy). These two tips can also help you to naturally correct your running form by encouraging you to forefoot strike, which is <a href="http://www.rapidptprogram.com/2013/06/quick-running-tip-try-forefoot-striking.html" target="_blank">a more natural way to run</a>.<br />
<br />
When working on your stride and cadence, you also want to make sure that your feet make contact with the ground when they are just <i>under </i>your center of gravity, not ahead of it. If you are a heel striker, where your forward foot extends ahead of your center of gravity, then this will probably force you to transition to striking the ground with your <a 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" target="_blank">forefoot</a>. Although this may feel awkward at first, forefoot striking may actually lead to an improved running form and faster run times.<br />
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And don't get too frustrated if you are finding it difficult to shorten your running stride and speed up your running pace. In my next post I will describe the simple training program I used to improve my running efficiency: Natural Running training.Bryan Mayohttp://www.blogger.com/profile/03258715891066642625noreply@blogger.com0tag:blogger.com,1999:blog-3044879070477153857.post-71083101509829380712013-10-01T11:00:00.004-07:002014-05-21T23:57:40.650-07:00Quick Running Tip: Use Minimalist Running Shoes<div class="separator" style="clear: both; text-align: center;">
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi-L0QM3he3GsNT2o87f0CwW-m5k6zfmQH8cbBs0ep74XnWd1DLN9M7z7Gr4y57rBCjwNk0cTp2Cm9sbu-yjThrcXq0v0hTt-TQa_rGvetDd4C_guYdiiJcHREfck_DTgtn5k1ywE6PEukE/s1600/Minimalist+Running.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi-L0QM3he3GsNT2o87f0CwW-m5k6zfmQH8cbBs0ep74XnWd1DLN9M7z7Gr4y57rBCjwNk0cTp2Cm9sbu-yjThrcXq0v0hTt-TQa_rGvetDd4C_guYdiiJcHREfck_DTgtn5k1ywE6PEukE/s1600/Minimalist+Running.jpg" /></a></div>
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Before the 1970s, athletic shoes had thin soles, no support, and zero heel drop. (<a href="http://barefootrunning.fas.harvard.edu/3RunningBeforeTheModernShoe.html" target="_blank">1</a>) Then, Nike popularized running shoes and an industry was born. (<a href="http://en.wikipedia.org/wiki/Nike,_Inc.#Origins_and_history" target="_blank">2</a>) Dazzled by multi-million dollar advertising campaigns, we've become convinced that our feet need lots of support and cushioning to run effectively. But the belief that the modern running shoe is superior to your own two feet is slowly changing with the popularity of minimalist running shoes.</div>
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<b><span style="font-size: large;">What is a Minimalist Running Shoe?</span></b></div>
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What started as a weird fad has exploded into a movement now backed by solid science. (<a href="http://barefootrunning.fas.harvard.edu/" target="_blank">3</a>) As a result of this growing popularity, <a href="http://runningtimes.com/Article.aspx?ArticleID=19196" target="_blank">minimalist running</a> shoes have suddenly been embraced by many everyday runners.</div>
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To give you an idea of how popular minimalist running has become, Vibram (the company who created the <a href="http://en.wikipedia.org/wiki/Vibram_FiveFingers" target="_blank">modern minimalist running shoe</a>) had to ramp up production of their FiveFingers “toe shoes” just to <a href="http://money.cnn.com/2010/08/13/smallbusiness/vibram_fivefingers/index.htm" target="_blank">keep up with demand</a> (from 2006 to 2009, their annual minimalist shoe revenue jumped from $430,000 to $11 million dollars!).</div>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjKaeZcCLkPXChcw3QrX7LUr7RusH1Hgm8apfBNBJ97Ugq8AM6UzEBBZcxHq1ckU3FV30A06wPki0IMVSfbmsLCvB4gNDJgmuZImvU0-SsLjK8S6qBn3lKSEs4wIcaOlR95Xo8BDG0T-w0r/s1600/Vibram.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjKaeZcCLkPXChcw3QrX7LUr7RusH1Hgm8apfBNBJ97Ugq8AM6UzEBBZcxHq1ckU3FV30A06wPki0IMVSfbmsLCvB4gNDJgmuZImvU0-SsLjK8S6qBn3lKSEs4wIcaOlR95Xo8BDG0T-w0r/s400/Vibram.jpg" height="210" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">The Vibram FiveFingers is an example of a minimalist running shoe.</td></tr>
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Because of its rising popularity, other shoe companies are marketing their own minimalist shoes that aren't quite minimalist. To identify a true minimalist shoe, look for the following qualities:</div>
<ul>
<li>Minimal heel-to-toe drop (<=4mm). </li>
<li>Thin sole (3-6mm).</li>
<li>Little to no support for the foot. </li>
<li>Large toe box (or individual boxes for each toe). </li>
<li>Typically light (<7.5 ounces) </li>
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<b><span style="font-size: large;">Minimalist Shoes for Experienced Cross-Trainers</span></b></div>
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There are some shoes that don’t strictly conform to the minimalist rules listed above, but are designed to allow a person to run, jump, and quickly move laterally with minimal support and a large toe box (in other words, a quasi-minimalist cross-training shoe). But these minimalist shoes will have a much thicker sole (to help blunt the impact of jumping) and a small heel drop. These shoes should only be used by those who have mastered good running form through barefoot running training. </div>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjP9e6nBQKt5NM0X_Bibtegw9VyysozL5o2nVU3QhVez8o7td8TpbpS1K0gVD5NBnyL-h40n0mD9dFBdUe9KjYL1GXeMynMPchaXvb3wyP-_fme0D27zquuZZxwtulAWCePOiZVyMu127RF/s1600/Nano.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjP9e6nBQKt5NM0X_Bibtegw9VyysozL5o2nVU3QhVez8o7td8TpbpS1K0gVD5NBnyL-h40n0mD9dFBdUe9KjYL1GXeMynMPchaXvb3wyP-_fme0D27zquuZZxwtulAWCePOiZVyMu127RF/s400/Nano.jpg" height="270" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">The Reebok Nano 2.0 is a quasi-minimalist shoe designed for Crossfit athletes.</td></tr>
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<b><span style="font-size: large;">The Benefits of Minimalist Running</span></b></div>
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Because minimalist running shoes try to replicate barefoot running as closely as possible, they usually offer many of the same benefits as barefoot running. The biggest improvements you’ll notice will be more feedback from the ground, fewer injuries, and a small bump in overall speed.</div>
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<u>More Feedback</u></div>
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Because true minimalist shoes usually have no more than 6 mm of sole, your body gets enough feedback from the environment under your feet to allow for small unconscious adjustments while you are running (something that is impossible with modern running shoes due to their thick soles). These adjustments reduce impact, improve efficiency, and allow a person to run more naturally with very little training.</div>
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<u>Fewer Injuries</u></div>
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If you <a href="http://barefootrunning.fas.harvard.edu/2FootStrikes&RunningShoes.html" target="_blank">heel strike</a>, all of the cushioning you get from modern running shoes can make it hard for you to realize that your joints are absorbing greater impact force than if you were running barefoot (and not heel striking). (<a href="http://www.rapidptprogram.com/2013/06/quick-running-tip-try-forefoot-striking.html" target="_blank">4</a>) This extra impact force can lead to many different kinds of foot, leg, and hip injuries.</div>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhVFYARy9PF871SYcWfoWDy-AmCXwOq2NJj_NtT6WmfU_Xfl7cYa9rdFH-uuzCIrWg4EBuIG9J5ZOAsGx2tINt7nlU5m5FW4XpCC6yyQxc_AvV2actyDlUOSL61Enbm9obDK4Pgrtp91lQe/s1600/Impact+Forces.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhVFYARy9PF871SYcWfoWDy-AmCXwOq2NJj_NtT6WmfU_Xfl7cYa9rdFH-uuzCIrWg4EBuIG9J5ZOAsGx2tINt7nlU5m5FW4XpCC6yyQxc_AvV2actyDlUOSL61Enbm9obDK4Pgrtp91lQe/s400/Impact+Forces.jpg" height="400" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Notice how heel striking (top) creates additional impact force that is missing from forefoot striking (bottom). This is true even on hard surfaces.</td></tr>
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Although it seems counter-intuitive, your feet (and legs) have evolved to automatically absorb, redistribute, and redirect the forces that they are exposed to when running. Overall, this system adds minimal impact force into the body. Because of its design and excessive support, modern running shoes disable much of this efficient process. Minimalist shoes, on the other hand, offer the least amount of interference possible, allowing someone to run more naturally and with fewer injuries. (<a href="http://www.amazon.com/Barefoot-Running-Book-Second-Minimalist/dp/0615376886/ref=la_B004SJZ8K6_1_2?s=books&ie=UTF8&qid=1380028793&sr=1-2" target="_blank">5</a>)</div>
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<u>Greater Speed</u></div>
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Since you are not fighting your feet and legs, minimalist running can be about 5% more efficient than running in regular shoes. (<a href="http://barefootrunning.fas.harvard.edu/5BarefootRunning&TrainingTips.html" target="_blank">6</a>,<a href="http://lowerextremityreview.com/cover_story/the-truth-about-barefoot-running-its-complicated" target="_blank">7</a>) That might not seem like a lot, but over the course of a 1.5-mile run, improved efficiency can translate into a 1-2 minute reduction of your run time! That's a lot of extra points to pick up by simply buying a pair of shoes.</div>
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<b><span style="font-size: large;">Becoming Adapted to Minimalist Shoes</span></b></div>
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If you've run in normal shoes all of your life, and you heel strike, then you will probably have pretty weak feet and calves. That means that you will not want to just put on your new minimalist shoes and immediately run a 5K. You want to slowly get used to running with minimal foot support.</div>
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But, before you jump into minimalist shoes, I would recommend that you start running barefoot so that you can re-learn how to run. First, find a long, flat grass-covered field. On this field you will be running back and forth for about 100 meters, paying close attention to how differently you run while barefoot. You will do this for 12 weeks before putting on a pair of minimalist shoes.</div>
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For the first six weeks of your barefoot training you will run barefoot for about three minutes a day, three times each week (e.g., Monday, Wednesday, and Friday). For the next six weeks of barefoot training, increase the amount of time that you run barefoot from three minutes to five minutes (the distance remains the same). </div>
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For two weeks after your 12-week introduction to barefoot running put on a pair of minimalist shoes and try to imitate your barefoot running form. Go back and forth between running in minimalist shoes and then barefoot until you can exactly replicate your barefoot running form while wearing shoes. </div>
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Once you have your form down, start putting some miles on your minimalist shoes. Every day for one week, start running no farther than .25 miles to allow your feet and legs to adapt to the lack of support of your minimalist shoes. Add an additional .25 miles each week after that until you get to your goal distance. So, if you were trying to build up to the 1.5-mile run, then it would take you 6 weeks to adapt to that distance. </div>
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So, to recap, this is the process you should use to get used to minimalist shoes for the 1.5-mile run:</div>
<ul>
<li><b>Weeks 1-6</b>: Run barefoot on a grassy field three times each week for three minutes each day.</li>
<li><b>Weeks 7-12</b>: Run barefoot on a grassy field three times each week for five minutes each day.</li>
<li><b>Weeks 13-14</b>: Start running in your minimalist shoes five days a week for 5-10 minutes each day. Run slowly and don’t run more than .25 to .5 miles each day. Try to replicate your barefoot running form before increasing your mileage. Take your shoes off and run barefoot if you need to.</li>
<li><b>Weeks 15-20</b>: This is when you start putting mileage on your minimalist shoes. Starting on week 15, for five days, run no more than .25 miles each day. On week 16, add another .25 miles to your run (for a total of .5 miles). Keep adding another .25 miles with each additional week. You should be able to run 1.5 miles by week 20.</li>
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After you have gotten used to your minimalist shoes you can then start training normally. If you decide to run for a longer distance, run an additional .25 miles each week until you reach your desired distance (for example, it would take you seven weeks to go from the 1.5-mile run to a 5K) . </div>
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<b><span style="font-size: large;">My Experience</span></b></div>
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My first foray into minimalist running was with the Nike Free 5.0. While the Free is not a true minimalist shoe (it has a thick sole and a heel drop), it was a big improvement over my older running shoes. Unfortunately, these new shoes didn't give me as much speed as I wanted. Desperate to make running fun so that I could improve my 1.5-mile run time (I love sprinting, but I hate running any farther than 100 meters), I purchased the odd-looking toe-shoes (a.k.a., Vibrams) based on the <a href="http://www.rei.com/product/811206/vibram-fivefingers-bikila-ls-running-shoes-mens" target="_blank">mountains of positive reviews</a>.</div>
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I think it would be an understatement to say that I was an instant convert. Since I had been experimenting with barefoot running for a couple of weeks before I got my toe-shoes, it only took me about a week to get used to my new <a href="http://birthdayshoes.com/vibram-five-fingers-bikila-ls-review" target="_blank">Vibram Bikila LS</a> running shoes. On my first attempt at the 1.5-mile run I dropped my time from 12:15 to 11:26. While the speed improvement was great, the thing that impressed me the most was the fact that I didn't feel physically destroyed after my run.</div>
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Lately, I have started to do more crossfit-style training, which is almost impossible to do in true minimalist shoes (there isn’t enough protection for my feet when I do jumping Burpees and frog hops). So I decided to try a quasi-minimalist cross-training shoe made by Reebok called the Nano 2.0. I was initially a little worried that I wouldn’t be able to run in them because the Nano’s soles are so thick, but I ran a 25:56 5K in them without so much as a peep from my shins! </div>
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<b><span style="font-size: large;">Best Minimalist Running Shoes</span></b></div>
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So, I'm obviously biased towards the Vibram Bikila LS for minimalist running on asphalt. I also like the <a href="http://birthdayshoes.com/new-balance-nb-minimus-trail-review" target="_blank">Balance Minimus Trail</a> for cross-country running and the <a href="http://breakingmuscle.com/clothing-shoes/product-review-reebok-crossfit-nano-20" target="_blank">Reebok Nano 2.0</a> for cross-training. For opinions on other shoes, I will have to defer to the exceptional minimalist running web site <a href="http://birthdayshoes.com/barefoot-shoes/" target="_blank">birthdayshoes.com</a>.</div>
Bryan Mayohttp://www.blogger.com/profile/03258715891066642625noreply@blogger.com2tag:blogger.com,1999:blog-3044879070477153857.post-40562014188032578482013-09-11T15:53:00.000-07:002018-01-04T06:05:22.408-08:00Increasing Your Push-ups and Sit-ups: Grease the Groove<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhylmItpuJGOjFq3rVL-Bs4oivEEufDwozN0Z47hl7XteEAXwmpLjNa2d5hXG-0qRwiGjgs2MjRJf2wfJr1XU9CmPuAdR7-4-PoYu7P3V8BowBxtSdFi3KczBBGeFjQPYik-mRp1wnjZ0em/s1600/Marines+do+Pushups.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhylmItpuJGOjFq3rVL-Bs4oivEEufDwozN0Z47hl7XteEAXwmpLjNa2d5hXG-0qRwiGjgs2MjRJf2wfJr1XU9CmPuAdR7-4-PoYu7P3V8BowBxtSdFi3KczBBGeFjQPYik-mRp1wnjZ0em/s320/Marines+do+Pushups.jpg" width="320" /></a></div>
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For some individuals, increasing the number of push-ups and sit-ups they can do seems impossible. But I have stumbled across a simple and relatively easy technique that anyone can use to increase their strength in any exercise: Grease the groove.<br />
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<b>As far as your PT test is concerned, this technique can allow you to possibly double the number of push-ups and sit-ups you can do in one minute in as little as six weeks!</b> And you can do it at work while in uniform.<br />
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<b><span style="font-size: large;">What is Grease the Groove?</span></b></div>
Traditionally, if you wanted to improve your push-ups and sit-ups, you did lots and lots of push-ups and sit-ups. You might even be encouraged to do hundreds of push-ups and sit-ups each day trying to build the endurance strength necessary to get max points on your PT test. But this approach often exhausts the muscles used in each exercise (so much that you likely have a hard time maintaining perfect form for many of your reps). Consequently, because your form is usually poor, you see very little improvement on your PT test despite weeks of preparation.<br />
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Grease the grove, on the other hand, works smarter, requiring that you only do three sets a day per exercise, with each set separated by at least an hour, for five days a week, until you achieve your desired strength. That's it!<br />
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The beauty of this approach to building this <i>endurance </i>strength is that you never truly exhaust your muscles, allowing your brain to use specificity and frequency to efficiently recruit as many muscle fibers as possible when executing an exercise <i>without </i>exhausting the central nervous system. This very quickly improves your <a href="http://en.wikipedia.org/wiki/Muscle#Strength" target="_blank">neurological strength</a>, causing you to possibly double your push-ups and sit-ups (or any exercise) in four to six weeks. (<a href="http://humanmachine.wordpress.com/2007/06/22/grease-the-groove-for-strength/" target="_blank">1</a>)<br />
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<b><span style="font-size: large;">Using Grease the Groove for Push-ups and Sit-ups</span></b></div>
Since this site is all about helping people pass their PT test, I will only talk about push-ups and sit-ups in the following example of the grease the groove technique. But keep in mind that this technique can be used for any exercise (it's great for developing pull-up strength).<br />
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Overall, you will only do three sets each of push-ups and sit-ups every work day, with each set separated by <i>at least</i> 60 minutes. The process is as follows:<br />
<ol>
<li>Sometime in the morning (e.g., as soon as you get to work), do as many reps as you can with good form for both push-ups and sit-ups. Since you are doing the maximum reps that you can, this first set is called the <i>max set</i>. After you complete this first set for both your push-ups and sit-ups, STOP EXERCISING for at least 60 <u>minutes</u>. </li>
<li>For your second set (which, again, should be at least 60 <u>minutes</u> after your first set), complete only <i>half </i>as many reps for your push-ups and sit-ups as you did for your max set (don’t do any more than half, even you can). Again, since you are only doing half as many reps as your max set, this set is called the <i>half set</i>. After this second set, STOP EXERCISING for at least another 60 <u>minutes</u>.</li>
<li>For the third and final set (which, again, should be at least 60 <u>minutes</u> after your second set), do another <i>half </i>set of push-ups and sit-ups. </li>
<li>That’s it, you’re done for that day. Repeat this process for each work day (typically Monday through Friday) and rest on the weekends. Repeat each week until you achieve your desired sit-ups and push-ups.</li>
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<u>My Example</u></div>
On Monday at 0730, I'll do as many push-ups and sit-ups as I can (lately I've been doing 80 push-ups and 70 sit-ups). After this max set I'll write down the number of reps that I achieved and then get started with my work. At 0830 I'll take a break from my work and do a single half set of 40 push-ups and 35 sit-ups. I then go back to work. At 0930 I'll do a final half set for both push-ups and sit-ups (again, only 40 push-ups and 35 sit-ups). So, by the end of my workday on Monday I will have done 1 max set and 2 half sets for a total of 160 push-ups and 140 sit-ups.<br />
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For Tuesday through Friday I will repeat this process, doing a single max set as soon as I get to work at 0730, then a single half set at 0830, and my final half set at 0930. As my max sets increase, so too will my half sets. So, if I can do 84 push-ups and 74 push-ups on Tuesday, then my half sets will be 42 and 37 (respectively). I'll keep repeating this process until I hit my push-up and sit-up goals (which are currently 100 push-ups and 100 sit-ups in one go).<br />
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<b><span style="font-size: large;">Getting Started</span></b></div>
As far as your push-ups and sit-ups are concerned, you have to be able to execute each exercise in perfect form before you decide to use this technique. If you don’t use the correct form then some of your push-ups and sit-ups may not count on your PT test, no matter how many extra you can do after using this technique.<br />
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Also, from my own experience, you want to make sure that you can get at least 20 reps of either sit-ups or push-ups (using perfect form) before using this technique. It may take longer for you to see results if you can only do a couple of reps using perfect form.<br />
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If you can’t get 20 reps using perfect form then try making an exercise easier, using the grease the groove technique to quickly build up your strength. When you can get about 60 reps using modified form, go back to using perfect form. Continue to use this technique until you hit your desired reps.<br />
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Here’s an example of what I mean: If you can't get<i> at least </i>20 perfect-form push-ups, then start out doing the mechanically easier modified version (where you do push-ups on a chair or table). Once you can get up to 60 reps using this modified form, switch back to doing perfect form push-ups on the floor.<br />
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<b><span style="font-size: large;">Keeping Track</span></b></div>
After using this technique myself--and helping several people understand the awesomeness of grease the groove--I quickly realized that writing my max and half sets on a pre-made form would be much more helpful than just trying to remember what I did (mostly because I have such a terrible memory). So I made a simple form that helps me see exactly how quickly my max sets have improved. Since I'm sure you'd like to also have a simple form to track your progress, I have uploaded my grease the groove form to this post (see below).<br />
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjZfqiKpjH_mhlGYpCBasJ4_U3KLwneeaViKyUFyt2cOZDUj8cxT_Z51LQAYZCdGPnm3ZYH5B2UTqBYUo-_GJGZt9G-ImwfbxjkR1CwbxOTmaLYGUlEf7Ckz9MEmEmO8fuID1CC415h8TZx/s1600/Grease+the+Groove.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjZfqiKpjH_mhlGYpCBasJ4_U3KLwneeaViKyUFyt2cOZDUj8cxT_Z51LQAYZCdGPnm3ZYH5B2UTqBYUo-_GJGZt9G-ImwfbxjkR1CwbxOTmaLYGUlEf7Ckz9MEmEmO8fuID1CC415h8TZx/s400/Grease+the+Groove.jpg" width="310" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><a href="https://www.dropbox.com/s/wp3qpk77rmnbqkj/Grease%20the%20Groove%20Log.pdf?dl=0" target="_blank">Click here</a> to download the PDFfile of the grease the groove log form.</td></tr>
</tbody></table>
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<div style="text-align: center;">
<b><span style="font-size: large;">Conclusion</span></b></div>
Grease the groove is a very simple and effective exercise technique that you can use to increase the number of reps you can accomplish for any exercise (e.g., pull-ups, hand-stand push-ups, squats). As far as the PT test is concerned, you can use this technique to quickly improve your push-ups and sit-ups in very little time (so long as you use perfect form).<br />
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Why not try it out for the next 42 days to see if you can double the number of push-ups and sit-ups you can do in one go? You might be pleasantly surprised.<br />
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</script>Bryan Mayohttp://www.blogger.com/profile/03258715891066642625noreply@blogger.com6tag:blogger.com,1999:blog-3044879070477153857.post-58517837230611911452013-09-03T04:41:00.001-07:002013-09-03T04:42:07.837-07:00Do You Need PT Help?<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiiuCBgKsRKRSzXFFS9kHk2_ong-cD0iBVf6zA-VytpnuIZcIENCU4H9CEyjNfTJEazJbylxFKPXnpixCuW8MnXcoUhNQrFCeJnVJaMocI5hUO2u2U7MM7Nfn6q09nJZYESv9sKQrLTs_nE/s1600/bigstockHelp.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiiuCBgKsRKRSzXFFS9kHk2_ong-cD0iBVf6zA-VytpnuIZcIENCU4H9CEyjNfTJEazJbylxFKPXnpixCuW8MnXcoUhNQrFCeJnVJaMocI5hUO2u2U7MM7Nfn6q09nJZYESv9sKQrLTs_nE/s320/bigstockHelp.jpg" width="320" /></a></div>
<br />
As it happens, I have some free time to do research. So, if you have any PT-related questions (e.g., walk test prep, building basic push-up and sit-up strength), send them to my email at rapidpt@hotmail.com. I'll do my best to get an answer ASAP!<br />
<br />
BryanBryan Mayohttp://www.blogger.com/profile/03258715891066642625noreply@blogger.com2tag:blogger.com,1999:blog-3044879070477153857.post-53921951583994037502013-08-28T18:03:00.000-07:002013-09-02T16:04:19.596-07:00The 30-Day Diet Challenge<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgCVGUlwzBjoO9oSYlVJ62pvZe1GMmJ9fikFuOy0e-EU0gbsn3SkFF_S0fKsMiuMoN2NPZVUe2HDWuUVMoqgpPNOs2K4-scM3TvJv8_mnwvxZES41r7_CzYgKZxvTip6HliDGj02e_L_v0/s1600/Diet+Challenge.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="281" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgCVGUlwzBjoO9oSYlVJ62pvZe1GMmJ9fikFuOy0e-EU0gbsn3SkFF_S0fKsMiuMoN2NPZVUe2HDWuUVMoqgpPNOs2K4-scM3TvJv8_mnwvxZES41r7_CzYgKZxvTip6HliDGj02e_L_v0/s320/Diet+Challenge.jpg" width="320" /></a></div>
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On my Mayo's Mind blog I've just completed my 30-day diet challenge, which attempts to help you figure out which foods are hurting your body and causing health problems and which are not. Ultimately, you will be able to create your own personalized food sensitivity list.<br />
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Why should you care about food sensitivities? Not all food sensitivity reactions are obvious, such as coughing, hives, or a swollen throat. Some people may have one or more of the following symptoms when problematic foods are eaten:<br />
<ul>
<li>Abdominal pain</li>
<li>Allergies</li>
<li>Asthma</li>
<li>Constipation</li>
<li>Emotional instability</li>
<li>Excess body fat</li>
<li>Fatigue</li>
<li>Headaches</li>
<li>Heart burn</li>
<li>High blood pressure</li>
<li>High blood sugar</li>
<li>Indigestion</li>
<li>Irritability</li>
<li>Mental depression</li>
<li>Mental fog</li>
<li>Migraines</li>
<li>Muscle weakness</li>
<li>Overweight</li>
<li>Stomach Ulcers</li>
<li>Underweight</li>
<li>Weakened immune system</li>
</ul>
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Often, people suffering from these symptoms will not associate them with food sensitivities. Instead, because they cannot find the true cause of their symptoms, they may just suffer in silence, using supplements or drugs to get some temporary relief. This prompted me to put together this 30-Day Diet Challenge.<br />
<div>
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When it comes to your PT test, diet sensitivities can prevent you from performing as you expect. It can also cause inches to be added to your waist due to chronic stress and bloating. Accordingly, cleaning up your diet can have a HUGE impact on your PT score.<br />
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To read more about the 30-day diet challenge go to my <a href="http://mayosmind.blogspot.com/2013/08/the-30-day-diet-challenge.html" style="text-align: center;" target="_blank"><b>Mayo's Mind blog</b></a>. Then you can take the diet challenge to see how your PT scores improve!</div>
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Bryan Mayohttp://www.blogger.com/profile/03258715891066642625noreply@blogger.com0tag:blogger.com,1999:blog-3044879070477153857.post-79330478199306866902013-08-20T06:21:00.001-07:002013-08-20T06:21:06.934-07:00Should We See Obesity as a Disease?<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjQdQGeESJdevOB8DZsSv2Yv4qK_81KVQU8nfNTctL_gvck1WynCIizTs_QWv-UkQqVYuoLlqbHCKPxf1NKg-tOz331k-zf0LtDdpGHNIMfe2ciqEj3wJDmj4TpzXpPecNfOuKJiCoRyIc/s1600/ObesityDiseaseRisk_m_0628.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="181" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjQdQGeESJdevOB8DZsSv2Yv4qK_81KVQU8nfNTctL_gvck1WynCIizTs_QWv-UkQqVYuoLlqbHCKPxf1NKg-tOz331k-zf0LtDdpGHNIMfe2ciqEj3wJDmj4TpzXpPecNfOuKJiCoRyIc/s320/ObesityDiseaseRisk_m_0628.jpg" width="320" /></a></div>
Recently, the American Medical Association (AMA) <a href="http://theweek.com/article/index/245886/why-labeling-obesity-as-a-disease-matters" target="_blank">recognized that obesity is a disease</a>. This decision was actually the exact opposite of the recommendations made by the AMA's own investigating committee. What was the AMA's reasoning? To try and stop the growing epidemic of obesity by changing the way doctors and insurance companies view those with a <a href="http://en.wikipedia.org/wiki/Body_mass_index" target="_blank">Body Mass Index</a> (BMI) of more than 30.<br />
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For sure, obesity is starting to get out of hand. The World Health Organization (WHO) estimates that obesity affects over 500 million adults and 40 million children under the age 5 worldwide. This represents about 10 percent of the population. The WHO also believes that obesity is now the fifth leading cause of death (globally) and is strongly associated with degenerative diseases like heart disease, diabetes, and some cancers. (<a href="http://www.who.int/mediacentre/factsheets/fs311/en/index.html" target="_blank">1</a>)<br />
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiycBaH_mcvHIZJQ5pQFdGLEXq2eXKLfO2Pf7Jo3BoeKZXEAtB9lqrYYa_8gX0XquNVGKMrpbV1SMQRTmyjs__60z2idSodpadyTbheBrB1Q5__CLv6-vf8rAN7wUnKZjSfM4oRXfE1lxo/s1600/obesity_by_county_large.png" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="252" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiycBaH_mcvHIZJQ5pQFdGLEXq2eXKLfO2Pf7Jo3BoeKZXEAtB9lqrYYa_8gX0XquNVGKMrpbV1SMQRTmyjs__60z2idSodpadyTbheBrB1Q5__CLv6-vf8rAN7wUnKZjSfM4oRXfE1lxo/s400/obesity_by_county_large.png" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="font-size: 12.800000190734863px;">The age-adjusted rate of obesity in the US (in 2008).</td></tr>
</tbody></table>
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Like many other bloggers, I'm happy to hear that the medical community is taking obesity more seriously, but am also conflicted about the decision to see obesity as a disease.<br />
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The rest of this post as been moved to my Mayo's Mind blog.<br />
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<div style="text-align: center;">
<a href="http://mayosmind.blogspot.com/2013/07/should-we-see-obesity-as-disease.html" target="_blank"><b>Should We See Obesity as a Disease?</b></a></div>
<br />Bryan Mayohttp://www.blogger.com/profile/03258715891066642625noreply@blogger.com0tag:blogger.com,1999:blog-3044879070477153857.post-47727557327538615702013-07-16T03:27:00.001-07:002013-07-16T03:28:44.881-07:00Food Guide Updated<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjSa_0g5LOOVXwlkpv8IrV0JCs06r5gOf3aQFvLqebL_egh26U7yrLoFKPzuGJbyFQ4__GjU8RwNyVw9H52nJcySJKmha1x2PpPGKGhTOACwOMhnJUzI9BHAwFPJ1EtlfcaWJbimBqdqNL9/s1600/Food+Guide.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjSa_0g5LOOVXwlkpv8IrV0JCs06r5gOf3aQFvLqebL_egh26U7yrLoFKPzuGJbyFQ4__GjU8RwNyVw9H52nJcySJKmha1x2PpPGKGhTOACwOMhnJUzI9BHAwFPJ1EtlfcaWJbimBqdqNL9/s320/Food+Guide.jpg" width="247" /></a></div>
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During the process of updating my basic nutrition guide for an upcoming post on my other blog, I also updated my Rapid PT Food Guide. I added and reorganized a few foods, as well as added a notes section to include more information about what each section (Foundational, Optional, Minimal, and Avoid) means.<br />
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<a href="https://dl.dropbox.com/sh/qmkwx3b2ihfl873/2v-lnu8Xgf/Rapid%20PT/Rapid%20PT%20Food%20Guide.pdf?dl=1" target="_blank">Click here</a> to view the guide.Bryan Mayohttp://www.blogger.com/profile/03258715891066642625noreply@blogger.com0tag:blogger.com,1999:blog-3044879070477153857.post-20052250204875457152013-06-13T10:29:00.004-07:002013-06-27T06:38:44.390-07:00Quick Running Tip: Try Forefoot Striking<div style="text-align: center;">
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhOHrP64ifJpCwPZ8XXxciAFzV3kH8dKIit-WD_7KRh-_TVPNssUoOHsrqMPsCOhOJ-OqsIgFtDNHS14trC1s-Dz4t0060Tx-v6D3_xCvvwsxaYRdDkA5nx3Q_xgpg8v17oaWXtrqGrDQLl/s1600/Foot+Strike.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="206" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhOHrP64ifJpCwPZ8XXxciAFzV3kH8dKIit-WD_7KRh-_TVPNssUoOHsrqMPsCOhOJ-OqsIgFtDNHS14trC1s-Dz4t0060Tx-v6D3_xCvvwsxaYRdDkA5nx3Q_xgpg8v17oaWXtrqGrDQLl/s320/Foot+Strike.jpg" width="320" /></a></div>
Running injuries are nothing new. In the 1970s, when running injury data was first collected, about 20 percent of runners had injuries, with the top five injuries affecting the knee, Achilles tendon, shins, foot, and ankle. (<a href="http://www.runblogger.com/2012/06/changing-nature-of-running-injuries-in.html" target="_blank">1</a>) Since the 70s, both the number of runners and their injuries have gone up: Today it is estimated that up to 70 percent of all runners will experience an injury every year (with the top five running injuries found in the foot, Achilles tendon, upper leg, knee, and shins). (<a href="http://www.fas.harvard.edu/~skeleton/pdfs/2012b.pdf" target="_blank">2</a>,<a href="http://running.competitor.com/2012/05/injury-prevention/the-top-5-most-troublesome-running-injuries_11316/1" target="_blank">3</a>) And this increase in injuries is despite of latest running shoes designed to cushion, support, and control runners' feet.<br />
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There are lots of possible reasons for all these injuries (e.g., modern shoes, asphalt running surfaces, poor training, popularity), but one surprisingly controversial cause might be how you strike the ground.<br />
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A person can initially make contact with the ground while running in one of three different ways: With the hindfoot-, mid-, or forefoot. Hindfoot (or heel) strikers will first land on heel of their foot, while midfoot strikers land with their entire foot. Forefoot strikers will land on the balls of their feet. </div>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjVkjLrCYC-ld3A9z8_hz_DGxpM5QFu__NucGMs9Dwy3T1SGZev0ZA_y9C3ST-FZwsAB5UVcAzFRj_vDTEDQJ3X9zese5BTlis8oFd_t4caQa7z4N1nnbpYDNtA0qpD9JGuVFoXJ2zRDEk5/s1600/foot-parts-labeled-running.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjVkjLrCYC-ld3A9z8_hz_DGxpM5QFu__NucGMs9Dwy3T1SGZev0ZA_y9C3ST-FZwsAB5UVcAzFRj_vDTEDQJ3X9zese5BTlis8oFd_t4caQa7z4N1nnbpYDNtA0qpD9JGuVFoXJ2zRDEk5/s320/foot-parts-labeled-running.jpg" width="304" /></a></td></tr>
<tr><td class="tr-caption" style="font-size: 13px;">Heel strikers impact the ground with their heel first; midfoot strikers place their whole foot on the ground; and forefoot strikers land on the balls of their feet (and may also lightly make contact with their heel before pushing off).</td></tr>
</tbody></table>
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<b>Although heel striking is popular with today's runners, (<a href="http://journals.lww.com/nsca-jscr/Abstract/2007/08000/Foot_Strike_Patterns_of_Runners_At_the_15_Km_Point.40.aspx" target="_blank">4</a>,<a href="http://www.ncbi.nlm.nih.gov/pubmed/22217561" target="_blank">5</a>) it seems that forefoot striking is a more natural way to contact the ground while jogging and running</b>. You can test this out by trying to run barefoot. No matter what your running style is when you wear shoes, we all run on the balls of our feet when we run barefoot. Heel striking is only possible in modern running shoes.<br />
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<tr><td><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh1dKrlV_xkI9i2iypeYVtXVWCnO030udRFWuM20w6Rtwdq4yEigCOCyz5q0bu7NAOhOGfJqmGAVyAFYXKu2OngsRd6lWQj3A1WGxWP2m2eucl2ujVUjQD1tUZH2vdNUhR-uYeux5hzGdxG/s1600/children-and-running.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="267" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh1dKrlV_xkI9i2iypeYVtXVWCnO030udRFWuM20w6Rtwdq4yEigCOCyz5q0bu7NAOhOGfJqmGAVyAFYXKu2OngsRd6lWQj3A1WGxWP2m2eucl2ujVUjQD1tUZH2vdNUhR-uYeux5hzGdxG/s320/children-and-running.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="font-size: 13px;">As children, we all forefoot strike. Many runners today get out of that natural habit and become heel strikers when they start wearing modern running shoes. </td></tr>
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Since running got started in the late 19th century, running shoes were flat from toe to heel and provided little to no support. Running injuries were largely restricted to athletes until running grew in popularity during the 1960s. (<a href="http://en.wikipedia.org/wiki/Jogging" target="_blank">6</a>) This caused a change in the running shoe that attempted to reduce these injuries. The thick, raised heel was one of these innovations.<br />
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhMA39Dtb8SGlXZe0H69ftSp2MUnsTkFxfEj_1Cxp27gMCIcsfG1JMVW9p65_9VuzX50i7Q1CfaT37tbCnRmxgRzrII5SkYCgynMB4p-VzT6fe7Kd7i59KXAVK_6DFS8zZDxYnesVRKrBDC/s1600/Old+vs+New+Running+Shoe.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="170" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhMA39Dtb8SGlXZe0H69ftSp2MUnsTkFxfEj_1Cxp27gMCIcsfG1JMVW9p65_9VuzX50i7Q1CfaT37tbCnRmxgRzrII5SkYCgynMB4p-VzT6fe7Kd7i59KXAVK_6DFS8zZDxYnesVRKrBDC/s400/Old+vs+New+Running+Shoe.jpg" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">On the left is the NB Trackster running shoe from the 1960s, which had a minimal sole and no raised heel. On the right is the Nike Shox running shoe, which has a prominent raised heel.</td></tr>
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An unfortunate side-effect of the raised heel is that it encourages heel striking while running. (<a href="http://www.runblogger.com/2012/06/changing-nature-of-running-injuries-in.html" target="_blank">1</a>) <b>Recent research shows that heel strikers experience twice as many injuries as forefoot strikers</b>. (<a href="http://well.blogs.nytimes.com/2012/02/08/why-runners-get-injured/" target="_blank">3</a>,<a href="http://www.ncbi.nlm.nih.gov/pubmed/22217561" target="_blank">5</a>) One reason for the increased rate of injury is the fact that heel striking hinders the complex shock absorption and redistribution system found in the feet, legs, and hips. Instead, heel strikers rely on the padded heel of their running shoes to absorb much of this impact. (<a href="http://www.arteveldehogeschool.be/elpa/podologie/lustrum/presentations/thursday/11h45%20Arndt%20Evolution%20of%20sport%20shoes.pdf" target="_blank">7</a>) However, <b>despite this artificial cushion, heel strikers in modern running shoes will experience <i>more </i>impact force than a barefoot runner landing on the balls of their feet (see below)</b>. (<a href="http://barefootrunning.fas.harvard.edu/5BarefootRunning&TrainingTips.html" target="_blank">8</a>,<a href="http://www.ncbi.nlm.nih.gov/pubmed/20111000" target="_blank">9</a>)<br />
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<tr><td><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgvzYQ_KIqRf5XXble4h2mD6wxHrgTb8KSMPdS4aio2VIT4NCZqfVl-lTfDkKmtCniWqqKQvBYemYNCrTTnGaEuga1ET3Za5lHUfbi2x3aL0ca8GwB4fi3NdKid64FAjTRJBo_azfkle9aO/s1600/Foot+Striking.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgvzYQ_KIqRf5XXble4h2mD6wxHrgTb8KSMPdS4aio2VIT4NCZqfVl-lTfDkKmtCniWqqKQvBYemYNCrTTnGaEuga1ET3Za5lHUfbi2x3aL0ca8GwB4fi3NdKid64FAjTRJBo_azfkle9aO/s320/Foot+Striking.jpg" width="256" /></a></td></tr>
<tr><td class="tr-caption" style="font-size: 13px;">Notice how heel striking (top) creates additional impact force that is missing from forefoot striking (bottom). This is true even on hard surfaces.</td></tr>
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Forefoot striking may do more than just reduce injury, it may also improve running efficiency. <b>A recent Harvard study has found that forefoot strikers expend 5 percent less energy than heel strikers</b>. (<a href="http://barefootrunning.fas.harvard.edu/" target="_blank">10</a>) This small improvement doesn't seem like much, but over the course of the 1.5-mile run, a heel-striking male under 30 years of age could reduce his run time by up to 30 seconds by simply switching to forefoot striking.<br />
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This idea is echoed by Ken Mierke, creator of the Evolution Running program, who believes that forefoot striking (and growing up running barefoot) enables distance runners from Africa to dominate marathon races. These runners don't win because they have superior physiological abilities (which are average for every measurable category), but because they have naturally developed a very efficient running style that utilizes forefoot striking.<br />
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Personally, I've recently switched from VERY heavy heel striking to forefoot striking with very good results. I used to suffer from chronic shin splints, as well as knee and hip pain. However, since I transitioned to forefoot striking those pains have disappeared. I've also managed to run faster without feeling tired after my runs.<br />
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If you want to try forefoot striking, I've found the best way to get started is to run completely barefoot on a clean surface (e.g., gym floor, soccer/football field) for short distances so that you can relearn how to land naturally on the balls of your feet. Then, once you feel comfortable with forefoot striking, pick up some minimalist shoes and start slowly building up your millage in quarter-mile increments over the course of 4-12 weeks.<br />
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<b>Be prepared for some pain during the transition: Since heel strikers don't support as much of their weight on their calves as forefoot strikers, calf soreness is all but guaranteed</b>. But, once your calves build up in strength (which might take a while), this pain will go away.<br />
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To learn more about forefoot running technique, you can also read any of these books:<br />
<ul style="-webkit-text-stroke-width: 0px; color: black; font-family: 'Times New Roman'; font-size: medium; font-style: normal; font-variant: normal; font-weight: normal; letter-spacing: normal; line-height: normal; orphans: auto; text-align: start; text-indent: 0px; text-transform: none; white-space: normal; widows: auto; word-spacing: 0px;">
<li><a href="http://www.amazon.com/ChiRunning-Revolutionary-Approach-Effortless-Injury-Free/dp/1416549447" target="_blank">ChiRunning</a></li>
<li><a href="http://www.amazon.com/Nicholas-Romanovs-Method-Running-Education/dp/0972553762" target="_blank">Pose Method</a></li>
<li><a href="http://www.amazon.com/Evolution-Running-Faster-Fewer-Injuries/dp/B000A7GEGW" target="_blank">Evolution Running</a></li>
<li><a href="http://www.amazon.com/Barefoot-Running-Step-Shoeless-Technique/dp/1592334652" target="_blank">Barefoot Running</a></li>
</ul>
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Bryan Mayohttp://www.blogger.com/profile/03258715891066642625noreply@blogger.com4tag:blogger.com,1999:blog-3044879070477153857.post-53897124379304736782013-04-27T07:08:00.000-07:002014-06-08T04:19:47.239-07:00Rapid PT Food Pyramid: The 7 Deadly Foods (Foods to Avoid)<div class="separator" style="clear: both; text-align: center;">
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UPDATED - 27 April 2013: I have updated the list of chemical additives that you should avoid.</div>
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This is the first of four posts that describe my Rapid PT Food Pyramid. This pyramid is the synthesis of everything that I've learned over the past four years. It combines perspectives from the <a href="http://en.wikipedia.org/wiki/Paleolithic_diet" target="_blank">Paleo</a>, <a href="http://www.marksdailyapple.com//welcome-to-marks-daily-apple/#axzz1id9eCRqv" target="_blank">Primal</a>, and <a href="http://www.westonaprice.org/traditional-diets" target="_blank">traditional</a> diet philosophies, as well as some of my other investigations (e.g., sports performance, optimal nutrition). Following this <i>generalized </i>diet outline should help you easily maintain a more ideal body weight, enjoy more energy, and possibly eliminate some/most of your current health problems (of course, the diet and lifestyle history of you and your family can <a href="http://en.wikipedia.org/wiki/Epigenetics" target="_blank">limit how much you can reset your health</a>).</div>
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My food pyramid is divided into four sections: Avoid, Minimal, Optional, and Foundational. It's basically designed so that the foods found at the bottom of the pyramid (Foundational) are eaten the most; those found at the top (Avoid) are eaten the least.</div>
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<b><span style="font-size: large;">The Foods You Should AVOID</span></b></div>
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The Avoid section contains all the foods that you just shouldn't eat if you want to be healthy and fit (except for your <a href="http://rapidptprogram.blogspot.com/2011/12/your-diet-benefits-of-cheat-meal.html" target="_blank">cheat meals</a>). It contains seven foods: Wheat, soy, gluten grains, refined sugar, chemical additives, high omega-6 oils, and trans fats. I like to call this group <i>The 7 Deadly Foods</i> because, from an evolutionary point-of-view, they are new to the human diet and (I believe) cause most of the diseases that plague Western societies.<br />
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<tr><td class="tr-caption" style="text-align: center;"><a href="https://public.blu.livefilestore.com/y1p1p8wXHwxPjUUtifaUdp7T1o4m2eE3-AjXwcBq8jhz02Krj9xv6fJf-FDKG6vR6oJI9MvDeuIYs6W_aeMwePMMw/Rapid%20PT%20Food%20Pyramid.jpg?psid=1" target="_blank">Click here</a> for larger image.</td></tr>
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The main reason that I chose these seven foods is because they are associated with the negative consequences of the <a href="http://en.wikipedia.org/wiki/Agriculture#History" target="_blank">agricultural</a>, <a href="http://en.wikipedia.org/wiki/Second_Industrial_Revolution" target="_blank">industrial</a>, and <a href="http://en.wikipedia.org/wiki/Green_Revolution" target="_blank">green</a> revolutions. I will talk about these consequences in greater detail in a later post. </div>
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<b><span style="font-size: large;">Wheat</span></b></div>
Originally, when humans were hunter-gatherers, they ate a variety of meats, eggs, vegetables, and fruits. These early diets produced strong, healthy people.<br />
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About 10,000 years ago, a few humans in the <a href="http://en.wikipedia.org/wiki/Fertile_crescent" target="_blank">Fertile Crescent</a> started to cultivate wheat (and other grains), ushering in agriculture. While grains provided a storable form of food, it came at the expense of poor health and disease because it was a food that the human body was unfamiliar with. Although it took a while, grain-eating humans eventually adapted genetically to grains and figured out how to make them more nutritious and less toxic (through fermentation, sprouting, and soaking), <a href="http://www.beyondveg.com/cordain-l/grains-leg/grains-legumes-1b.shtml#genetics-agri" target="_blank">allowing human health in these populations to eventually recover</a>.<br />
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For thousands of years, human health wasn't too affected by older species of wheat (<a href="http://en.wikipedia.org/wiki/Einkorn_wheat" target="_blank">einkorn</a>, <a href="http://en.wikipedia.org/wiki/Emmer" target="_blank">emmer</a>, and <a href="http://en.wikipedia.org/wiki/Durum" target="_blank">durum</a>) because these species of wheat contained little gluten and were properly prepared. Then came the Green Revolution in the 1950s. A higher-yielding dwarf wheat was created to eliminate the <a href="http://en.wikipedia.org/wiki/List_of_famines" target="_blank">many famines experienced at that time</a>. This modern dwarf wheat slowly replaced the wheat traditionally grown and consumed for thousands of years.<br />
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Since then, wheat has been <a href="http://www.plantcell.org/content/22/4/993.full" target="_blank">further modified</a> to continue to increase its yield and baking qualities. An unfortunate consequence of all this modification was the creation of a wheat that now produces <a href="http://jxb.oxfordjournals.org/content/60/6/1537.full" target="_blank">fewer nutrients</a> and more gluten, starch, and lectin. Together, these three ingredients of modern wheat can cause: (1)<br />
<ul>
<li>Autoimmune disease</li>
<li>A less robust gut barrier</li>
<li>Cancer</li>
<li>Chronic pain syndromes</li>
<li>Increased appetite and hunger</li>
<li>Insulin resistance</li>
<li>Gut irritation</li>
<li>Leptin resistance</li>
<li>Poor nutrient absorption</li>
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<a name='more'></a>To avoid these problems, just say no to wheat. While giving up bread can be hard (because it's engineered to be so delicious), there is nothing wheat can provide that you can't get from more nutrient-dense, less toxic foods like quality meats, eggs, vegetables, and fruit.<br />
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<span style="font-size: large;"><b>Soy</b></span></div>
It's hard to limit all the evils of soy to a single paragraph, so I'll just summarize a list of its worst offenses: (2)<br />
<ul>
<li><i>Allergens </i>(soy is one of the top 8 allergens)</li>
<li><i>Goitrogens </i>(damages the thyroid; slows metabolism)</li>
<li><i>Lectins </i>(causes red blood cells to clump together and may cause immune system reactions [autoimmune reactions])</li>
<li><i>Oligosaccharides </i>(sugars that cause bloating and flatulence)</li>
<li><i>Oxalates </i>(prevents proper absorption of calcium and has been linked to kidney stones and a painful disease known as vulvodynia)</li>
<li><i>Phytates </i>(impairs absorption of minerals such as zinc, iron, and calcium)</li>
<li><i>Isoflavones </i>(plant estrogens that act like hormones and negatively affect the reproductive and nervous systems)</li>
<li><i>Protease Inhibitors</i> (interferes with the digestive enzymes protease and trypsin, which can lead to gastric distress, poor protein digestion, and an overworked pancreas)</li>
<li><i>Saponins </i>(binds to bile, which can lower cholesterol and damage the intestinal lining)</li>
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Just by looking at this impressive list of anti-nutrients and toxins, it seems that soy really, really doesn't want to be eaten. In fact, these anti-nutrients and toxins are so difficult to eliminate that even modern processing techniques--heavy chemicals, incredible pressures, and high temperatures--can't completely neutralize them all. (2) This means that anything that comes from soy will likely have some of these undesirable components.<br />
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To eliminate these anti-nutrients and toxins from your diet, avoid all unfermented soy (e.g., soy sauce, tofu, natto, tempeh, soy milk, soy formula, and soy cheese). Avoiding soy products will be difficult because food manufacturers are so good at <a href="http://www.wholesoystory.com/index.php?pageID=Excerpt1" target="_blank">hiding soy in your prepared foods</a>. Check food labels for soy oil, protein, and lecithin, as well as textured vegetable protein (TVP), textured plant protein, hydrolyzed vegetable protein (HVP), vegetable protein concentrate, MSG (monosodium glutamate), vegetable oil, natural flavor, and mono-diglyceride.<br />
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<b><span style="font-size: large;">Gluten Grains</span></b></div>
For people suffering from <a href="http://en.wikipedia.org/wiki/Coeliac_disease" target="_blank">celiac disease</a>, gluten can be deadly. In these individuals, gluten can do so much damage to their digestive system that their intestines become "leaky," preventing proper nutrient absorption and allowing undigested (or partially digested) dietary proteins into their blood stream. Once inside the body, these proteins can appear like hormones or cause a destructive immune response. Consequently, someone who eats gluten and is unaware that they have celiacs disease has very high odds of dying prematurely. (1)<br />
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But those with celiac disease aren't the only ones who suffer from exposure to gluten. It is estimated that 10-30 percent of the general population is <a href="http://www.celiac.com/articles/1101/1/Gluten-Sensitivity-A-Gastroenterologists-Personal-Journey-Down-the-Gluten-Rabbit-Hole-by-Dr-Scot-Lewey/Page1.html" target="_blank">gluten sensitive</a>, and this number is rising every year. When these sensitive individuals are exposed to gluten, they can experience <a href="http://en.wikipedia.org/wiki/Gluten_sensitivity#Comparative_pathophysiology" target="_blank">gut irritation, an aggressive immune response, or impaired nutrient absorption</a>; some simply suffer from fatigue or have no obvious symptoms. <br />
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Everyone sensitive to gluten has to avoid <i>any </i>food that contains gluten. That means that anything that contains wheat, kamut, spelt, barley, rye, malts, triticale, or oats has to be removed from their diet before they can experience any relief.<br />
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Because wheat and gluten products are used in so many prepared foods, avoiding gluten can be as hard as avoiding soy. You have to look at food labels and avoid wheat products like bran, malt, brewer's yeast, farina, semolina, hydrolyzed protein, and hydrolyzed starch.<br />
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If you want to eat a grain that is relatively non-toxic, <a href="http://perfecthealthdiet.com/?p=4878" target="_blank">eat cooked white rice</a> (I don't suggest brown rice because it contains phytates and needs to be fermented before use).
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<span style="font-size: large;"><b>Refined Sugar and Fructose</b></span></div>
Highly refined sweeteners--like sugar, corn syrup, high fructose corn syrup (HFCS), and corn sugar--contain no nutrients, provide nothing but easily-digestible calories, and can make overeating (and becoming overweight) way too easy. For some reason, the human brain has a hard time controlling appetite <a href="http://wholehealthsource.blogspot.com/2011/08/carbohydrate-hypothesis-of-obesity.html" target="_blank">when highly-refined carbohydrates are consumed</a>.<br />
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<i>Refined </i>fructose is especially damaging to the body. Because most of the cells in the human body can't use fructose directly, excessive consumption of any sweetener that contains refined fructose <a href="http://en.wikipedia.org/wiki/Fructose#Liver_disease" target="_blank">can harm the liver</a>, which has to convert almost all fructose into glycogen or fatty acids before it can be used by the body.<br />
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And whole fruits are NOT lumped into this group just because they contain fructose. While fruits do contain fructose, they also contain water, fiber, and other nutrients, which limits how fast the sugar in fruit can be absorbed. Studies have also shown that even high intakes of fruit (around three pounds per day) does not have a negative affect on health. (3) So, if you do not experience weight change when eating fruit (which happens with some people), then feel free to eat at least 3-5 servings of fruit per day.<br />
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For those who need to use sweeteners, <a href="http://www.webmd.com/diet/features/truth-on-artificial-sweeteners" target="_blank">don't use artificial sweeteners</a> to replace refined sweeteners. Instead, switch to using small amounts of <a href="http://www.ncbi.nlm.nih.gov/pubmed/21504975" target="_blank">raw honey</a> or <i>real </i>maple syrup (not the fake maple syrup that has maple syrup "flavor," chemical preservatives, and HFCS, corn syrup, or corn sugar in it).<br />
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<b><span style="font-size: large;">Chemical Additives</span></b></div>
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Any food that has to appear to stay fresh while waiting for customer purchase is usually loaded with natural and artificial chemical additives. These additives include taste enhancers, preservatives, food dyes, and artificial sweeteners. None of these additives are required for your health (many are known or suspected to be harmful); they are only added to help food manufacturers sell their foodstuffs.<br />
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I'm not going to go into every chemical additive that you should avoid (that would make for a pretty long post). Instead, I'll list the top 16 additives that I think you should avoid (for an explanation why, <a href="http://mayosmind.blogspot.com/2013/04/17-food-additives-you-should-never-eat.html" target="_blank">read this blog post</a>):<br />
<ul>
<li>Artificial Sweeteners</li>
<li>Artificial Colorings</li>
<li>Artificial or Natural Flavors</li>
<li>Butylated Hydroxyanisole (BHA)</li>
<li>Butylated Hydroxytoluene (BHT)</li>
<li>Gluten</li>
<li>Hydrolyzed Vegetable Protein</li>
<li>Monosodium Glutamate (MSG)</li>
<li>Refined Fructose Sweeteners</li>
<li>Partially/Fully Hydrogenated Oils</li>
<li>Potassium Bromate</li>
<li>Sodium Benzoate</li>
<li>Sodium Silicoaluminate</li>
<li>Vitamin and Mineral Enrichment</li>
<li>Sulfites</li>
<li>THBQ</li>
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You don't have to just avoid these 16. It's good idea to avoid all foods that contain or require chemical additives. Humans didn't evolve eating these additives, so who knows what they are doing to your body. Remember: Real food doesn't have chemical additives.</div>
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<b><span style="font-size: large;">High Omega-6 Oils</span></b></div>
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Omega-3 (n-3) and Omega-6 (n-6) are both essential fatty acids (you need them in very small amounts to live). Generally, n-3 is <i>anti</i>-inflammatory and n-6 is <i>pro</i>-inflammatory. To be healthy, you only need to consume about 1.6 grams of <i>each </i>of these essential fats everyday. <a href="http://en.wikipedia.org/wiki/Omega-6_fatty_acid#Negative_health_effects" target="_blank">It has also been established</a> that an n-6:n-3 ratio of <i>less </i>than 4:1 is considered healthy (a ratio of 1:1 is more ideal).</div>
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More than 10,000 years ago, when humans consumed food from natural sources (e.g., meats, eggs, vegetables, and fruit), they would get small amounts of these fatty acids in a very balanced ratio (probably <i>less </i>than 2:1). (3) However, after the second industrial revolution, manufacturers found ways to extract edible oils from new sources: Vegetables, nuts, and seeds. Within 100 years, these new oils started to replace traditional oils like butter and lard. Unfortunately, unlike traditional oils, these new oils usually contain a <a href="http://chriskresser.com/how-too-much-omega-6-and-not-enough-omega-3-is-making-us-sick" target="_blank">boatload of omega-6 and very little omega-3</a>.</div>
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Why should you be concerned with consuming excessive omega-6? Eating too much omega-6 (and not enough omega-3) causes body-wide inflammation and has been connected to heart disease, thrombotic stroke, arrhythmia, arthritis, osteoporosis, mood disorders, obesity, and cancer. (4)</div>
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Simply <i>raising </i>your omega-3 intake through supplementation is <b>not </b>the right way to fix this problem. It's best to <i>lower </i>your omega-6 intake. The easiest way to go about lowering your intake of omega-6 is to avoid vegetable, nut, and seed oils, as well as eating more fish.</div>
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<b><span style="font-size: large;">Man-Made Trans Fats</span></b></div>
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Because unsaturated fats are liquid at room temperature, these oils have to be hydrogenated to make them hard. Man-made trans fats are created when these unsaturated oils (like soybean or canola oil) are<i> </i>hydrogenated. It seems that these artificially created trans fats are <a href="http://en.wikipedia.org/wiki/Trans_fat#Health_risks">not processed in the human body like natural trans fats</a>, making them unhealthy. (5)</div>
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Since the 1950s, trans fat consumption has been associated with heart disease. Lately, it has also been associated with Alzheimer's disease, cancer, diabetes, obesity, liver dysfunction, infertility in women, and depression. (5)</div>
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If you want to avoid trans fats, just read food labels. If you see any oil in the ingredients list that has either <i>partially</i> or <i>fully </i>hydrogenated fat in it, avoid that food.</div>
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<b><span style="font-size: large;">Conclusion</span></b></div>
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To make it easier to get the best possible PT score, your objective should always be to eat the most nutrient-dense, least toxic foods available. Anything that provides too little nutrition, or too many anti-nutrients or toxins, should be eliminated from your diet. For those eating the typical American diet, the best way to instantly improve the nutrients you are getting every day is to eliminate <i>The 7 Deadly Foods</i>:
<span style="text-align: left;">Wheat, soy, gluten grains, sugar, chemical additives, high omega-6 oils, and trans fats.</span> </div>
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<u>References</u></div>
1. Braly, James and Hoggan, Ron. Dangerous Grains. New York : Penguin Group (USA), 2002.<br />
2. Daniel, Kaayla T. The Whole Soy Story. Washington, D.C. : NewTrends Publishing, Inc., 2005.<br />
3. Lindeberg, Staffan. Food and Western Disease. Ames, Iowa : John Wiley & Sons Ltd, 2010.<br />
4. n−3 polyunsaturated fatty acids, inflammation, and inflammatory diseases. Calder, Philil. 6, s.l. : American Journal of Clinical Nutrition (American Society for Nutrition), 2006, Vol. 83.<br />
5. Trans Fat - History. Wikipedia.org. [Online] [Cited: January 30, 2012.] <a href="http://en.wikipedia.org/wiki/Trans_fat#History">http://en.wikipedia.org/wiki/Trans_fat#History</a>.Bryan Mayohttp://www.blogger.com/profile/03258715891066642625noreply@blogger.com160tag:blogger.com,1999:blog-3044879070477153857.post-69090638689215187992013-04-16T04:38:00.002-07:002013-04-16T04:38:35.158-07:00My New Blog: Mayo's Mind<div class="separator" style="clear: both; text-align: center;">
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What started as a simple 10-page diet and exercise program written for a friend struggling to pass his PT test has become the expansive Rapid PT blog (with over 60 posts) that you are reading now. Over the last year and a half, this blog has helped hundreds of people in the Air Force pass their PT test and encourage hundreds more to improve their health by simply changing their diet. And although many of my posts required a lot of exhaustive research, I never really thought of it as work.<br />
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But recently I have realized that I have used this blog as a place for me to talk more about disease prevention than passing the PT test. So, to re-focus the Rapid PT blog, I have revived an old blog called <a href="http://mayosmind.blogspot.com/" target="_blank">Mayo's Mind</a> to talk about less PT-related topics. I will then start writing more posts on this blog that are specifically concerned with improving your push-ups, sit-ups, run times, and waist measurement.<br />
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And thanks again for making this blog as popular as it is. As always, if you know someone who is struggling with passing their PT test, please tell them about my <a href="http://www.rapidptprogram.com/p/the-42-day-program.html" target="_blank">42-day program</a>.<br />
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BryanBryan Mayohttp://www.blogger.com/profile/03258715891066642625noreply@blogger.com0tag:blogger.com,1999:blog-3044879070477153857.post-79042604869549652602013-03-12T04:48:00.002-07:002013-04-20T04:58:52.884-07:0017 Food Additives You Should NEVER Eat<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhc90Ojm1IvoOveUVXlU6D0RbZ0RRGH12g9IqqxtFH0Gf75x3Xj009SgR11SSI4tIfzsnJwwwWJWVKQS5PAyfbwYvUxHAUGcQHfKYLgZvN2EhFjuvJ1z_9y1pIx1R-vFHkB6zRnihdA6bEr/s1600/Chemical+Additives.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="255" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhc90Ojm1IvoOveUVXlU6D0RbZ0RRGH12g9IqqxtFH0Gf75x3Xj009SgR11SSI4tIfzsnJwwwWJWVKQS5PAyfbwYvUxHAUGcQHfKYLgZvN2EhFjuvJ1z_9y1pIx1R-vFHkB6zRnihdA6bEr/s320/Chemical+Additives.jpg" width="320" /></a></div>
<br />
I have just published a list of 17 chemical additives that you should completely avoid consuming on my <a href="http://mayosmind.blogspot.com/" target="_blank">Mayo's Mind</a> Blog. Check it out!<br />
<br />
<div style="text-align: center;">
<b><a href="http://mayosmind.blogspot.com/2013/04/17-food-additives-you-should-never-eat.html" target="_blank">The 17 Food Additives You Shouldn't Eat</a></b></div>
<br />
BryanBryan Mayohttp://www.blogger.com/profile/03258715891066642625noreply@blogger.com0tag:blogger.com,1999:blog-3044879070477153857.post-47055959901675354582013-02-16T08:10:00.001-08:002013-04-20T05:04:57.437-07:00Can Inactivity Itself Cause Overeating?<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjS8-lUOgR22RUncYhZURlhEUrs4W9LO6UulzM-VNl7vr_VDfaKDXzjGxAgIu_LwEwbAsQGV0h8gAQ7FxUnNrJ02FeOSS5OF7PWK9P6r0gHZtW9K1GdLdRV8_DrvHOgT5KLgc3zcxx2PwIj/s1600/overeating+3.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="211" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjS8-lUOgR22RUncYhZURlhEUrs4W9LO6UulzM-VNl7vr_VDfaKDXzjGxAgIu_LwEwbAsQGV0h8gAQ7FxUnNrJ02FeOSS5OF7PWK9P6r0gHZtW9K1GdLdRV8_DrvHOgT5KLgc3zcxx2PwIj/s320/overeating+3.jpg" width="320" /></a></div>
<br />
I have just posted about how inactivity itself can cause overeating (and obesity) on my Mayo's Mind blog. Check it out!<br />
<br />
<div style="text-align: center;">
<b><a href="http://mayosmind.blogspot.com/2013/04/can-inactivity-itself-cause-overeating.html" target="_blank">Can Inactivity Itself Cause Overeating?</a></b></div>
<br />
Bryan<br />
<div>
</div>
Bryan Mayohttp://www.blogger.com/profile/03258715891066642625noreply@blogger.com0tag:blogger.com,1999:blog-3044879070477153857.post-52183427802003626752013-02-07T18:31:00.000-08:002013-04-20T05:09:56.892-07:00How Leptin Resistance can Cause Obesity<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg9gp2NvmSw_W0rXzNqcfBuQwfUFOG6J1Q1qCWHP2cYGlNBHuZya48_5f6L8Loxbyq6VXMko0jdZo_6A2dc9i8raEQyeSj86aLrEuFPVmcRe5rvllyMNCEincJ9nlDMxC5M6PZdkMfUPtX9/s1600/Choosing+Food.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="267" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg9gp2NvmSw_W0rXzNqcfBuQwfUFOG6J1Q1qCWHP2cYGlNBHuZya48_5f6L8Loxbyq6VXMko0jdZo_6A2dc9i8raEQyeSj86aLrEuFPVmcRe5rvllyMNCEincJ9nlDMxC5M6PZdkMfUPtX9/s320/Choosing+Food.jpg" style="cursor: move;" width="320" /></a></div>
<br />
I just posted on my <a href="http://mayosmind.blogspot.com/" target="_blank">Mayo's Mind</a> blog about how I believe that malfunctioning feedback controls not only cause someone to be overweight, but also cause their brain to actively defend this abnormally heavy bodyweight, producing the familiar <a href="http://en.wikipedia.org/wiki/Yo-yo_effect" target="_blank">yo-yo like effect</a> on bodyweight if they try to consciously restrict their calories (either through eating fewer calories, trying to "burn" off extra stored calories, or both). This could prevent someone from losing weight even if they are technically starving themselves. Check it out!<br />
<br />
<div style="text-align: center;">
<b><a href="http://mayosmind.blogspot.com/2013/04/how-leptin-resistance-can-cause-obesity.html" target="_blank">How Leptin Resistance can Cause Obesity</a></b></div>
<br />
Bryan<br />
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</script>Bryan Mayohttp://www.blogger.com/profile/03258715891066642625noreply@blogger.com0tag:blogger.com,1999:blog-3044879070477153857.post-48336001101931410602013-01-24T15:31:00.004-08:002013-02-13T09:48:14.137-08:00Lost 14 lbs and 2.5 Inches!Bryan,<br />
<br />
Figured I would drop you a line and say thank you for the information you put on your PT site. I started the program right after Thanksgiving and tested today, so I went a little over the 42 days. I moved to a desk job that allowed me to get lazy. Knowing that my PT test was coming soon I looked to your site for guidance. Well it worked, I dropped 14 pounds and 2.5" off my waist, my run could have been better but it was brutal cold for Mississippi (39 degrees) so I ended with a 13:04 run time (last week in the warm I was pushing 12:30s easy, way better then the 14s I was pushing in November). Sit-ups--I did 50--were a breeze; I could have done my push-ups, but I have profile due to bursitis in my elbow. Either way your "program" worked for me, with some "funky" type modifications. Just figured I would tell you of a success story.<br />
<br />
Thanks,<br />
<br />
Mike<br />
<br />
<pre style="background-color: white;"></pre>
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</script>Bryan Mayohttp://www.blogger.com/profile/03258715891066642625noreply@blogger.com5