Attention Runners: You Need Strength Training

70% of Runners will get injured this year Runners are a unique breed that will do anything to improve their perofrmance.  They will buy the newest shoes, massage guns, normatec boots, goos, etc.  However, there is one thing they will do at all cost….. AVOID THE WEIGHT ROOM.  This lack of committment to the weight

The Plank: Everything you could ever want to know about this grueling exercise

What if I told you that the “7 minute killer core workout”, that includes hundreds of sit ups and crunches; is all sizzle and no steak? These exercises do not replicate the job of our core. The core’s main task is to provide stability to our torso and pelvis. Science has defined core stability as: the ability of passive and active stabilizers in the lumbopelvic region to maintain appropriate trunk and hip posture, balance and control during both static and dynamic movement (Reed 2012). The ability to stabilize the core, allows for increased function of our legs and arms.  To understand why this is the case, I just have to ask one simple question, “would you be able to squat more weight on a stable gym floor or on an exercise ball.  The answer is easy, the more stable something is, the greater amount of power we are able to generate. (To answer my own question with research,  Behm et al.  reported a 72% reduction in isometric leg extensor force production when going from stable to unstable conditions)

Walkings relationship with Mental Health

There is a strong connection between increased physical activity with improved mental health.  Walking is a great way to achieve your physical activity goals throughout the day.  Although walking is a form of physical activity that most everyone of all ages can complete, there is limited research on its relationship with mental health.  However the research that is out there is very promising.  Depression and walking have ample amounts of research and it appears that walking has a large effect size on depression. Roberson et al concluded from 8 Randomized control trials that walking was an effective intervention for clinical depression.  There is also limited research but promising results for walking being used to improve Psychological stress, Psychological well-being, Subjective well being.

Myth Busting Monday: Quit Overcomplicating Recovery and Drink Some Milk

With my oblivious nature of never knowing the date I was fooled one too many times on April 1st. However, one of my favorite April’s fools post came from @scientist_with_a_board Almost all supplements on the market make bold claims of being a new formula, thats going to bigger faster stronger more ripped and a sex