Originally Posted At: https://breakingmuscle.com/feed/rss
Every year I watch the masses embrace their new diets and workout plans in January only to frustratingly witness their failure long before summer. If asked, I do my best to interject experience and point people to the only sustainable approach I’ve ever seen work over any significant period of time.
http://www.marksdailyapple.com/
Thanks to the good folks at Paleohacks for today’s recipe.
There’s nothing quite like cozying up on the couch with a warm bowl of rich and hearty soup. Unfortunately, hearty soup recipes often rely on high-carb ingredients like potatoes, rice, and noodles to achieve comfort food status.
Luckily, we know tons of Paleo-friendly soup recipes that fuel your body and nourish your belly – all while keeping you in ketosis. Think fat bomb hamburger soup loaded with veggies and beef, or a velvety, dairy-free celeriac soup with chorizo, sage crisps and walnuts. If you’re craving takeout, there’s keto-friendly hot and sour soup, or if you need something that takes hardly any effort, we have a go-to chipotle chicken soup you can make right in a slow cooker. Whatever you crave, there’s a healthy soup to enjoy this fall. Check out these 23 keto-friendly snacks to keep you going between meals.
This low-carb hamburger soup is loaded with healthy fats to keep your body in ketosis, thanks to the addition of buttery organic red palm oil.
Celeriac, also known as celery root, is a hearty root vegetable ideal for a smooth, creamy soup. In fact, it’s the perfect replacement for high-carb potatoes!
Craving creamy beef stroganoff without the carbs? Try this soup! It’s chock-full of umami steak and mushrooms, made velvety smooth with silky coconut cream.
Skip the takeout and make this Chinese mainstay soup at home. This healthy version is made with thin slices of pork tenderloin and gets its characteristic tang from gut-healthy apple cider vinegar.
This simple and satisfying butternut squash soup is spiced with fall flavors like cinnamon, nutmeg and thyme. Try blending in some cauliflower to make it even thicker.
Who doesn’t love those super simple recipes where all you have to do is dump everything in the slow cooker? Let your crockpot do all the work in this flavorful chipotle chicken soup recipe.
You might not typically think of salmon as soup-worthy, but this recipe will convert you. Use seafood broth to boost that savory, comforting factor.
Garnish this smoky, Spanish-inspired soup with diced avocado, and get ready to warm up quick.
This gorgeously-colored soup is loaded with anti-inflammatory turmeric, juicy chicken thighs, and tons of veggies. It’s good for you all-around.
A drizzle of nutty tahini and a scattering of crispy bacon on this asparagus soup makes for a work of art.
Feeling under the weather? Get the classic fix with this herb-filled chicken soup, made right in the crockpot.
What is it about this spinach and mushroom soup that makes it feel like “a hug in a bowl”? It’s loaded with health-boosting ingredients, like bone broth, collagen peptides, coconut vinegar, nutritional yeast and ghee.
Do you have a freezer full of frozen seafood like fish and shrimp? This is the soup you need to cook up tonight. Enjoy succulent seafood in a rich, creamy tomato broth.
Spinach-packed beef meatballs are surrounded by veggies like zucchini, tomatoes and carrots in a rich broth of tomatoes, stock and balsamic vinegar.
Go Greek with this tangy lemon chicken soup with hearty kale and cauliflower rice.
Why slave over finicky cabbage rolls when you can get the same flavor and texture in soup form?
This autumnal pumpkin soup is loaded with warming spices like cinnamon, ginger, and nutmeg.
Bacon and cauliflower are the perfect couple in this creamy, chowder-like soup.
Boost your go-to tomato basil soup with thick slices of Italian sausage for a meal you can enjoy on its own. If you’re feeling particularly indulgent, serve with this cauliflower grilled cheese for dunking!
Thanks again to Paleohacks for today’s recipe. Have a great Sunday, everyone.
The post 19 Keto Soups appeared first on Mark’s Daily Apple.
http://www.thealternativedaily.com/
Though it sounds cliche to say that the eyes are the windows to the soul. Recent research suggests that this may be even more true that we previously thought. In fact, your eye color and pattern may not only be the windows into your soul but your personality as well. We all love taking those […]
Originally posted at: http://www.nerdfitness.com/
Do you know how to run?
It’s a simple question, and probably something you might not even think about. After all, what’s so tough about running, right? You put one foot in front of the other, repeat the process as quickly as possible, and BAM you’re running!
However, did you realize that running improperly, especially for long distances, can do some serious damage to your body while not even giving you the benefits you’d expect from putting in all of that effort? Not cool, I know.
Luckily, Nerd Fitness is here to help!
Today, you’re actually going to learn how to run the right way, keeping you healthy, happy, and injury-free.
Before we jump in, it’s no secret that I’m a huge fan of strength training. If you were going to start just one single exercise program, instead of running, I would recommend lifting heavy.
If you’re interested in learning why, and how to get started, check out our guide Strength Training 101: Everything You Need to Know. You can grab it for free when you join the Rebellion below:
First and foremost, when people tell me they’re going to start running, I always ask: “do you enjoy running?”
If the answer is “no,” then I yell at them (nicely), “THEN DON’T DO IT!”
If you are starting to run because you want to lose weight, but don’t actually enjoy running, I HAVE GREAT NEWS! You don’t have to run; in fact, there are more efficient ways to burn the right kind of calories. Your diet will be 80% of your battle anyways, so if you can find a way to start eating healthy, your exercise can come from activities you DO enjoy – hiking, strength training, martial arts, Ultimate Frisbee, whatever.
Now, if you answer with something like:
…then we can continue the conversation! Let’s take a look at the first few important steps (get it!) when it comes to running.
Before you even THINK about strapping on a new pair of Nike shoes and going for a run around your neighborhood, we need to get a few things straight:
Your body needs to have a base-level of fitness before running becomes a viable option. Every time you run, every time you take a step, you put the pressure of your entire body weight on the muscles, tendons, and joints in your legs, knees, ankles, feet, and toes. If you are overweight and have improper running technique, that means your joints and tendons are taking an absolute POUNDING for however many steps you take during your run: around 6,200 steps in a 5k, 12,200 steps in a 10k, or 50,000+ steps in a marathon.
You’d have to be crazy to want to do something that hurts your body 50,000 times in a row!
So, clean up that diet, strength train every other day with something like our Beginner Bodyweight Workout, and then do some form of low-impact activity on your off-days. Things like:
Strength training, clean eating, and low impact activity – build up at your foundation to prep your body for running. The less weight your body has to carry around, the less work your legs and joints have to do, the less likely you’ll be to damage your joints and/or injure yourself.
Now that you have a solid foundation and you’re ready to start running, you can move on to the next step.
Does any of this stress you out? We get tons of emails from Rebels, panicked that they don’t know where to start their fitness journey.
Should they start walking first? What about focusing all their effort on nutrition? Keto seems popular, is it something they should try?
These types of inquiries are exactly why we created our 1-on-1 Online Coaching Program. We sought to take all the guesswork out of getting in shape, by creating a program designed to tell you exactly what to do.
Here’s how it works: we get to learn your goals, lifestyle, challenges, and situation: Kids? An old injury? A job that requires travel? All the above? We got you covered.
We’ll then pair you with a coach from Team Nerd Fitness that fits your personality and situation. They’ll work with you to build custom workouts and nutrition guidance to meet any goal you might have. Unless that goal is ruthless world domination. Use your powers for good, okay?
Want to see if we are a good fit for each other? Click on the button below to schedule a free call. We’d love to talk to you, no matter what!
Before you take your first stride as a runner, you need to be properly warmed up.
When most people think of warming up, they probably think of standing there and doing some static stretching for 10 minutes…you know, to make sure you don’t get injured!
Wrong! Fail! Stretching BEFORE running can actually increase your risk of injury.[1] Instead, try a dynamic warm-up – get your body properly warmed up and prepared for the rigors of running.
Here’s Staci, our head female coach, providing you with a quick sequence to try out:
You can also check out our post “How to Warm Up Properly” for more moves and tips.
Just like with strength training, if you don’t have time to warm up, you don’t have time to run. Cut the run short if you need to, but not the warm up!
If you don’t learn how to run correctly, you’re doomed to develop an overuse injury and that’s going to negate the whole reason you started running in the first place!
This is why your running form is so damn crucial: when you run, you’re putting hundreds of pounds of pressure on your joints and ligaments with each bounding step down the road. This is then repeated thousands of times over the course of training and a race.
No wonder nearly every runner has tons of stories of injuries they’ve had to deal with. It can be a brutal activity that can wreak havoc even with good running mechanics.
With poor running mechanics, the results are compounded.
And not the GOOD kind of “compounded” like compound interest like you learned in 2nd grade with the story about starting with 1 penny a day and doubling it for 30 days.
The BAD kind of “compounded” like plantar fasciitis and stress fractures and sore IT bands and torn ligaments and crazy soreness all the time.
We don’t want that.
Make sure you follow the below five steps:
1) Lean from your ankles. Lean from your ankles, and keep a straight line from your ankle, through your butt, and up to your head. If you’re standing still with this slight forward lean, you should feel like you’re about to fall forward.
Just don’t actually fall forward.
When you start running, gravity will help keep you progressing forward. A proper lean from the ankles keeps your body in alignment and loads your muscles properly and efficiently.
2) Increase your cadence. Cadence is your stride rate, or the number of steps you take per minute. It will probably seem weird at first, but you’re putting less stress on your legs with shorter foot strikes.
Your cadence should be at least 170-190 steps per minute when you’re running at an easy, conversational pace. It will probably increase once you start running faster—that’s normal.
“Steve, what the hell do I do with “170-190 steps per minute?”
Great question. Go to Spotify and look for 170-190BPM playlists, like these which I found here:
Not on Spotify? Cool. (But like, why?) To get a cadence, try running to Outkast’s “Hey Ya” and time your strides to match the beat. That’s the cadence you’re looking for:
Research has shown[2] that increasing your cadence and taking more steps (around 180 per minute) provides many of the same benefits of barefoot running: less impact shock that goes up your legs, improved running economy (or your efficiency, which means you’ll run faster with less effort!), and a reduced chance of injury.
You’ll feel like you’re taking way more steps than normal – that means you probably had poor form before and now you’re fixing it!
If your legs get to the point where they’re going this fast, let me know:
3) Foot strike at the right time. When your foot comes down and makes contact with the ground, it should be underneath your body, not in front of it. Combined with a quick cadence and a slight forward lean from your ankles, you’ll be distributing impact shock evenly—and efficiently.
This aspect of running form is often skipped over by beginning runners. Instead of focusing on where the foot is landing in relation to the rest of the body, they focus too much on running on their forefoot. If you don’t first land in the right place, a midfoot or forefoot strike will only do more damage.
As you’re running, a good mental cue is to think that you’re just “putting your foot down” in a straight line underneath your body. There’s no reaching or stretching your leg out in front of you. Practicing this mental cue will have your leg touching down almost exactly underneath your center of mass, distributing your weight evenly and safely.
4) Land on your mid-foot. While not as important as landing underneath your center of mass, becoming a mid-foot striker has a host of benefits. It can help you avoid a lot of injuries by absorbing impact shock and preventing a severe heel striking running stride.
Heel-striking can’t be entirely blamed for injuries and labeled “bad.”
Even elite athletes heel strike when they run races! It’s not entirely bad— especially if you’re putting weight down on your foot just after you heel strike, instead of directly on the heel.[3]
What you should focus on is having a higher cadence, landing underneath your body, and not aggressively heel striking. Try to land with your foot flat on the ground, instead of with your toes angled upwards.[4]
5) Symmetrical arm swing. Nobody wants to look at you running if you’re flailing your arms wildly all over the place like Elaine dancing from Seinfeld. An ideal arm swing has your arm bent at about 90 degrees and a front to back swing (not side-to-side).
Imagine a pretend line that goes down your mid-line or center of your body. When you run, your hands should not cross over this imaginary line. Cup your hands loosely together (no clenched fists!) and if you want to use your arms for momentum, pump your elbows, not your hands.
Once you incorporate these changes into your running form, you’ll feel a lot more comfortable and your injury risk is going to plummet.
For extra credit, learn to run softly and quietly. Foot stomping isn’t allowed and gets increasingly more difficult as you approach 180 steps per minute.
A few other things you want to keep in mind:
Both are easy cues to keep an athletic posture and good running form.
Go back through and read this section a few more times. We know it’s a LOT to think about while running, but it is incredibly important. If you get a chance, have somebody film you running, and then watch your tape back to see how you’re doing.
Starting a running practice can be daunting.
That’s why I actually recommend walking first. I mentioned earlier that walking can help build the foundation of a great running practice.
Once you’re comfortable moving a little bit, an ideal way to actually start running is to alternate between a brisk walk and a jog. This can help you build up some strength so you can run at a more constant pace.
Try this:
Alright, we’ve talked about technique, plus some tips for getting up and running.[6]
However, I know you’re gonna ask, so let’s talk about what kicks you should rock.
There are four components to look for in any shoe.
If the shoe doesn’t meet these four criteria, then your foot is going to be compromised.
A good shoe has:
Let’s look at each in a bit more detail:
1. No heel lift of any kind. When your shoe raises your heel higher than your forefoot (aka heel lift), your ankle and lower leg are being positioned in a slightly shortened position for the duration that you’re wearing the shoes.
When your leg muscles are thrown into a slightly unnatural position, it means the mobility of your ankle will suffer… and this will limit all sorts of things including your running gait.
This doesn’t just mean high-heels either, although running in heels is ridiculous.
This includes most regular shoes which have a bulky heel and lower toe. In many shoes, you’ll see this difference between heel and forefoot referred to as a “drop,” so “zero-drop” shoes are shoes where heel and forefoot are at the same height.
2. A wide toe box that allows your foot to spread as it lands on the ground with each step. With each step you take, your foot actually spreads wider upon landing. This is impossible for your foot to do when it’s in a shoe that is too narrow.
If the toe box is not at least as wide as your foot when you’re standing on your foot, while it’s bearing your weight, that’s a problem for your foot. Know that as your foot becomes more ‘natural’ it’s possible it will widen further, as the muscles and bones reposition themselves.
Feet crammed into a shoe is like putting a leash on Sonic the Hedgehog: they want to be free!
3. A pliable bottom that allows your toes to bend fully as you step. Your great toe is meant to flex to ninety degrees as you move through the gait cycle. See below:
If your shoe does not allow this due to a hard sole, your feet won’t be able to move as well, and the soft tissues of your foot will get weaker from not being used fully. PLUS, when you aren’t flexing your big toe regularly, your body will start to lose the ability to use that joint fully. This can lead to all sorts of problems. Doh!
4. It’s strapped to your foot. If the shoe isn’t strapped around your ankle, your toes are going to grab at the shoe to keep it on with every step you take. This makes some of your foot bones push down and some of your foot bones lift up. That shift means you change the amount of forces on each bone. Over time, this can lead to stress fractures and tissue injuries.
Check out the below video from movement specialist Kelly Starret:
Please don’t run in sandals.
For each point above, this isn’t an “all or nothing” scenario. Similar to your nutrition, do the best you can when you can, and work your way into running with a minimalist shoe.
If you want to learn more on proper footwear, make sure you check out “A Nerd’s Guide to Healthy Feet,” written by Kate Galliett of FitForRealLife.com.
Lastly, if you want to learn more about the benefits of ditching your shoes altogether, you can check out our article “Is Barefoot Running Really Better for You?”
Once you get comfortable running around your neighborhood or park, you can start thinking about taking it to the next level.
Have you ever thought about running a marathon? They can be a lot of fun!
If you want to learn how to get started, make sure you check out our article “Couch to 5K.” We cover the popular program and give our take on running your first race.
Also, if you want even more guidance on running, I’ll point you to my buddy Jason Fitzgerald’s wonderful site Strength Running. I reach out to Jason whenever I need advice on proper running (including the tips found in this post). You can also check out this interview I did with Jason, where we discuss running, proper diet, and Star Wars.
There’s some overlap…
Alright, I think that about does it for this article.
Now, your turn!
Are you an avid runner?
Do you have any tips for Rebels just lacing up?
Or are you like me, and only run when something is chasing you?
Let us know in the comments!
-Steve
PS: I’ll leave you with a final reminder of our 1-on-1 Coaching Program. If you’re blown away by the fact that you don’t have to run to get in shape, but don’t know where else to begin, we got you. We’ll work with you to develop a training program you actually like (could be running, could be strength training, could be yoga), so you can level up your life! Click right here to learn more.
###
All photo sources can be found right here.[7]
http://chriskresser.com/
Hashimoto’s is the most common cause of thyroid disorders in the nation—and it can cause disruptive symptoms well before a conventional doctor would make a diagnosis or offer treatment. And that’s where the functional approach differs. In this episode of Revolution Health Radio, I talk with renowned thyroid specialist Izabella Wentz about how Functional Medicine can uncover the root cause of a thyroid disorder early on and help people feel better faster.
The post RHR: The Root Cause of Thyroid Disorders, with Izabella Wentz appeared first on Chris Kresser.
http://www.marksdailyapple.com/
GMO soybean oil (made to have less PUFA and more MUFA) causes less obesity than conventional soybean oil
12 weeks of keto improve cognitive function, eating behavior, physical performance, and metabolic health in obese people.
Older adults are still capable of growing new neurons, except if they have Alzheimer’s.
More inflammation, more impulsivity.
Want to bulk up your pet mouse’s colon tumors? Give him American cola, not Mexican.
A combo of EGCG and ferulic acid reverses cognitive deficits in mice with Alzheimer’s.
Episode 322: Dr. Robert Glover: Host Elle Russ chats with Dr. Robert Glover, author of No More Mr. Nice Guy.
Health Coach Radio Episode 5: Ste Lane: Hosts Laura Rupsis and Erin Power chat with Ste Lane, a Primal health coach highlighting the importance and vitality of mindset in the pursuit of health and fitness.
Each week, select Mark’s Daily Apple blog posts are prepared as Primal Blueprint Podcasts. Need to catch up on reading, but don’t have the time? Prefer to listen to articles while on the go? Check out the new blog post podcasts below, and subscribe to the Primal Blueprint Podcast here so you never miss an episode.
The plaintiffs in an ongoing trial against Monsanto allege that the agrochemical company planted a mole in an independent lab to fake safety data for Roundup.
Primatologist Frans de Waal on human exceptionalism.
How the timing of your training affects circadian rhythm.
These forest monks have it figured out.
Another “vegan” Youtuber got caught eating animal foods. You’ll never guess what happened next.
In last week’s SWS, I mentioned a product Kickstarter for Thin Ice, a wearable cold vest that claims to trigger thermogenesis. I want to make clear that I wasn’t recommending it, just expressing interest in the concept. I have no connection to the brand and no clue if the product actually does what it claims.
Look for a coffee-related giveaway this coming Monday on the blog. Has nothing to do with April Fool’s. (I never joke about coffee.)
Why are we “still waiting” for a male birth control pill? Maybe because the only viable one they’re trying to push lowers (an already historically low) testosterone.
Shmita, the ancient Jewish practice of agriculture.
We can do epidemiology, too: A new study on carb consumption and heart disease finds that “strong and probably causal” links between coronary heart disease and glycemic load/index “exist within populations.”
Concept I found interesting: Sex differences in pain sensations.
This is worrisome: A “sex recession.”
I’m intrigued: “In order to reveal how ‘peculiar a creature we are,’ Stewart-Williams offers an alien scientist’s perspective on modern human civilization, studying us as we would study animals in the wild.”
I’d send my kids here (if I had anymore of the right age): The first USDA-certified organic high school where learning to farm is a graduation requirement.
Men: Would you take a birth control pill that lowers testosterone? Women: Would you want your men to take a birth control that lowers testosterone? And I guess this follows, too…how do you feel about women’s birth control pills’ effect on your own hormonal picture?
One year ago (Mar 24– Mar 30)
“‘Physiological Functions and Metabolism of Endogenous Ethanol and Acetaldehyde in the Reindeer’ is a bit of light reading that pairs well with a smokey single malt from Islay on a cold winter night.”
– I’m waiting for someone to bottle endogenous reindeer moonshine, Aaron.
The post Weekly Link Love — Edition 22 appeared first on Mark’s Daily Apple.
http://chriskresser.com/
Many chronic diseases can be prevented, significantly improved, or even completely reversed simply by making diet and lifestyle changes. Find out how habits form—and how to make good ones stick.
The post How to Make Lifestyle Changes and Build New Habits appeared first on Chris Kresser.
Originally posted at: http://www.nerdfitness.com/
Do you know how to run?
It’s a simple question, and probably something you might not even think about. After all, what’s so tough about running, right? You put one foot in front of the other, repeat the process as quickly as possible, and BAM you’re running!
However, did you realize that running improperly, especially for long distances, can do some serious damage to your body while not even giving you the benefits you’d expect from putting in all of that effort? Not cool, I know.
Luckily, Nerd Fitness is here to help!
Today, you’re actually going to learn how to run the right way, keeping you healthy, happy, and injury-free.
Before we jump in, it’s no secret that I’m a huge fan of strength training. If you were going to start just one single exercise program, instead of running, I would recommend lifting heavy.
If you’re interested in learning why, and how to get started, check out our guide Strength Training 101: Everything You Need to Know. You can grab it for free when you join the Rebellion below:
First and foremost, when people tell me they’re going to start running, I always ask: “do you enjoy running?”
If the answer is “no,” then I yell at them (nicely), “THEN DON’T DO IT!”
If you are starting to run because you want to lose weight, but don’t actually enjoy running, I HAVE GREAT NEWS! You don’t have to run; in fact, there are more efficient ways to burn the right kind of calories. Your diet will be 80% of your battle anyways, so if you can find a way to start eating healthy, your exercise can come from activities you DO enjoy – hiking, strength training, martial arts, Ultimate Frisbee, whatever.
Now, if you answer with something like:
…then we can continue the conversation! Let’s take a look at the first few important steps (get it!) when it comes to running.
Before you even THINK about strapping on a new pair of Nike shoes and going for a run around your neighborhood, we need to get a few things straight:
Your body needs to have a base-level of fitness before running becomes a viable option. Every time you run, every time you take a step, you put the pressure of your entire body weight on the muscles, tendons, and joints in your legs, knees, ankles, feet, and toes. If you are overweight and have improper running technique, that means your joints and tendons are taking an absolute POUNDING for however many steps you take during your run: around 6,200 steps in a 5k, 12,200 steps in a 10k, or 50,000+ steps in a marathon.
You’d have to be crazy to want to do something that hurts your body 50,000 times in a row!
So, clean up that diet, strength train every other day with something like our Beginner Bodyweight Workout, and then do some form of low-impact activity on your off-days. Things like:
Strength training, clean eating, and low impact activity – build up at your foundation to prep your body for running. The less weight your body has to carry around, the less work your legs and joints have to do, the less likely you’ll be to damage your joints and/or injure yourself.
Now that you have a solid foundation and you’re ready to start running, you can move on to the next step.
Does any of this stress you out? We get tons of emails from Rebels, panicked that they don’t know where to start their fitness journey.
Should they start walking first? What about focusing all their effort on nutrition? Keto seems popular, is it something they should try?
These types of inquiries are exactly why we created our 1-on-1 Online Coaching Program. We sought to take all the guesswork out of getting in shape, by creating a program designed to tell you exactly what to do.
Here’s how it works: we get to learn your goals, lifestyle, challenges, and situation: Kids? An old injury? A job that requires travel? All the above? We got you covered.
We’ll then pair you with a coach from Team Nerd Fitness that fits your personality and situation. They’ll work with you to build custom workouts and nutrition guidance to meet any goal you might have. Unless that goal is ruthless world domination. Use your powers for good, okay?
Want to see if we are a good fit for each other? Click on the button below to schedule a free call. We’d love to talk to you, no matter what!
Before you take your first stride as a runner, you need to be properly warmed up.
When most people think of warming up, they probably think of standing there and doing some static stretching for 10 minutes…you know, to make sure you don’t get injured!
Wrong! Fail! Stretching BEFORE running can actually increase your risk of injury.[1] Instead, try a dynamic warm-up – get your body properly warmed up and prepared for the rigors of running.
Here’s Staci, our head female coach, providing you with a quick sequence to try out:
You can also check out our post “How to Warm Up Properly” for more moves and tips.
Just like with strength training, if you don’t have time to warm up, you don’t have time to run. Cut the run short if you need to, but not the warm up!
If you don’t learn how to run correctly, you’re doomed to develop an overuse injury and that’s going to negate the whole reason you started running in the first place!
This is why your running form is so damn crucial: when you run, you’re putting hundreds of pounds of pressure on your joints and ligaments with each bounding step down the road. This is then repeated thousands of times over the course of training and a race.
No wonder nearly every runner has tons of stories of injuries they’ve had to deal with. It can be a brutal activity that can wreak havoc even with good running mechanics.
With poor running mechanics, the results are compounded.
And not the GOOD kind of “compounded” like compound interest like you learned in 2nd grade with the story about starting with 1 penny a day and doubling it for 30 days.
The BAD kind of “compounded” like plantar fasciitis and stress fractures and sore IT bands and torn ligaments and crazy soreness all the time.
We don’t want that.
Make sure you follow the below five steps:
1) Lean from your ankles. Lean from your ankles, and keep a straight line from your ankle, through your butt, and up to your head. If you’re standing still with this slight forward lean, you should feel like you’re about to fall forward.
Just don’t actually fall forward.
When you start running, gravity will help keep you progressing forward. A proper lean from the ankles keeps your body in alignment and loads your muscles properly and efficiently.
2) Increase your cadence. Cadence is your stride rate, or the number of steps you take per minute. It will probably seem weird at first, but you’re putting less stress on your legs with shorter foot strikes.
Your cadence should be at least 170-190 steps per minute when you’re running at an easy, conversational pace. It will probably increase once you start running faster—that’s normal.
“Steve, what the hell do I do with “170-190 steps per minute?”
Great question. Go to Spotify and look for 170-190BPM playlists, like these which I found here:
Not on Spotify? Cool. (But like, why?) To get a cadence, try running to Outkast’s “Hey Ya” and time your strides to match the beat. That’s the cadence you’re looking for:
Research has shown[2] that increasing your cadence and taking more steps (around 180 per minute) provides many of the same benefits of barefoot running: less impact shock that goes up your legs, improved running economy (or your efficiency, which means you’ll run faster with less effort!), and a reduced chance of injury.
You’ll feel like you’re taking way more steps than normal – that means you probably had poor form before and now you’re fixing it!
If your legs get to the point where they’re going this fast, let me know:
3) Foot strike at the right time. When your foot comes down and makes contact with the ground, it should be underneath your body, not in front of it. Combined with a quick cadence and a slight forward lean from your ankles, you’ll be distributing impact shock evenly—and efficiently.
This aspect of running form is often skipped over by beginning runners. Instead of focusing on where the foot is landing in relation to the rest of the body, they focus too much on running on their forefoot. If you don’t first land in the right place, a midfoot or forefoot strike will only do more damage.
As you’re running, a good mental cue is to think that you’re just “putting your foot down” in a straight line underneath your body. There’s no reaching or stretching your leg out in front of you. Practicing this mental cue will have your leg touching down almost exactly underneath your center of mass, distributing your weight evenly and safely.
4) Land on your mid-foot. While not as important as landing underneath your center of mass, becoming a mid-foot striker has a host of benefits. It can help you avoid a lot of injuries by absorbing impact shock and preventing a severe heel striking running stride.
Heel-striking can’t be entirely blamed for injuries and labeled “bad.”
Even elite athletes heel strike when they run races! It’s not entirely bad— especially if you’re putting weight down on your foot just after you heel strike, instead of directly on the heel.[3]
What you should focus on is having a higher cadence, landing underneath your body, and not aggressively heel striking. Try to land with your foot flat on the ground, instead of with your toes angled upwards.[4]
5) Symmetrical arm swing. Nobody wants to look at you running if you’re flailing your arms wildly all over the place like Elaine dancing from Seinfeld. An ideal arm swing has your arm bent at about 90 degrees and a front to back swing (not side-to-side).
Imagine a pretend line that goes down your mid-line or center of your body. When you run, your hands should not cross over this imaginary line. Cup your hands loosely together (no clenched fists!) and if you want to use your arms for momentum, pump your elbows, not your hands.
Once you incorporate these changes into your running form, you’ll feel a lot more comfortable and your injury risk is going to plummet.
For extra credit, learn to run softly and quietly. Foot stomping isn’t allowed and gets increasingly more difficult as you approach 180 steps per minute.
A few other things you want to keep in mind:
Both are easy cues to keep an athletic posture and good running form.
Go back through and read this section a few more times. We know it’s a LOT to think about while running, but it is incredibly important. If you get a chance, have somebody film you running, and then watch your tape back to see how you’re doing.
Starting a running practice can be daunting.
That’s why I actually recommend walking first. I mentioned earlier that walking can help build the foundation of a great running practice.
Once you’re comfortable moving a little bit, an ideal way to actually start running is to alternate between a brisk walk and a jog. This can help you build up some strength so you can run at a more constant pace.
Try this:
Alright, we’ve talked about technique, plus some tips for getting up and running.[6]
However, I know you’re gonna ask, so let’s talk about what kicks you should rock.
There are four components to look for in any shoe.
If the shoe doesn’t meet these four criteria, then your foot is going to be compromised.
A good shoe has:
Let’s look at each in a bit more detail:
1. No heel lift of any kind. When your shoe raises your heel higher than your forefoot (aka heel lift), your ankle and lower leg are being positioned in a slightly shortened position for the duration that you’re wearing the shoes.
When your leg muscles are thrown into a slightly unnatural position, it means the mobility of your ankle will suffer… and this will limit all sorts of things including your running gait.
This doesn’t just mean high-heels either, although running in heels is ridiculous.
This includes most regular shoes which have a bulky heel and lower toe. In many shoes, you’ll see this difference between heel and forefoot referred to as a “drop,” so “zero-drop” shoes are shoes where heel and forefoot are at the same height.
2. A wide toe box that allows your foot to spread as it lands on the ground with each step. With each step you take, your foot actually spreads wider upon landing. This is impossible for your foot to do when it’s in a shoe that is too narrow.
If the toe box is not at least as wide as your foot when you’re standing on your foot, while it’s bearing your weight, that’s a problem for your foot. Know that as your foot becomes more ‘natural’ it’s possible it will widen further, as the muscles and bones reposition themselves.
Feet crammed into a shoe is like putting a leash on Sonic the Hedgehog: they want to be free!
3. A pliable bottom that allows your toes to bend fully as you step. Your great toe is meant to flex to ninety degrees as you move through the gait cycle. See below:
If your shoe does not allow this due to a hard sole, your feet won’t be able to move as well, and the soft tissues of your foot will get weaker from not being used fully. PLUS, when you aren’t flexing your big toe regularly, your body will start to lose the ability to use that joint fully. This can lead to all sorts of problems. Doh!
4. It’s strapped to your foot. If the shoe isn’t strapped around your ankle, your toes are going to grab at the shoe to keep it on with every step you take. This makes some of your foot bones push down and some of your foot bones lift up. That shift means you change the amount of forces on each bone. Over time, this can lead to stress fractures and tissue injuries.
Check out the below video from movement specialist Kelly Starret:
Please don’t run in sandals.
For each point above, this isn’t an “all or nothing” scenario. Similar to your nutrition, do the best you can when you can, and work your way into running with a minimalist shoe.
If you want to learn more on proper footwear, make sure you check out “A Nerd’s Guide to Healthy Feet,” written by Kate Galliett of FitForRealLife.com.
Lastly, if you want to learn more about the benefits of ditching your shoes altogether, you can check out our article “Is Barefoot Running Really Better for You?”
Once you get comfortable running around your neighborhood or park, you can start thinking about taking it to the next level.
Have you ever thought about running a marathon? They can be a lot of fun!
If you want to learn how to get started, make sure you check out our article “Couch to 5K.” We cover the popular program and give our take on running your first race.
Also, if you want even more guidance on running, I’ll point you to my buddy Jason Fitzgerald’s wonderful site Strength Running. I reach out to Jason whenever I need advice on proper running (including the tips found in this post). You can also check out this interview I did with Jason, where we discuss running, proper diet, and Star Wars.
There’s some overlap…
Alright, I think that about does it for this article.
Now, your turn!
Are you an avid runner?
Do you have any tips for Rebels just lacing up?
Or are you like me, and only run when something is chasing you?
Let us know in the comments!
-Steve
PS: I’ll leave you with a final reminder of our 1-on-1 Coaching Program. If you’re blown away by the fact that you don’t have to run to get in shape, but don’t know where else to begin, we got you. We’ll work with you to develop a training program you actually like (could be running, could be strength training, could be yoga), so you can level up your life! Click right here to learn more.
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All photo sources can be found right here.[7]
http://www.thealternativedaily.com/
Although it might not be the best topic for a first date or a dinner party, poop or human excrement is actually rather an important subject to consider. Equally as important as what you put in your body is what comes out! Poop can tell you a lot about the shape of things on your […]
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Paleo f(x), my favorite holistic health and fitness event in the world, returns to Austin, TX, April 26-28th! Yup, that’s right around the corner! In case you missed it the last 7 years, Paleo f(x) is the ultimate Who’s Who gathering of the ancestral health movement—as well as the best Primal party you’ll ever go to, hands down.
I’ll be one of the speakers in several Mastermind Panels, and I’ll be giving a talk on “The Top 5 Most Common Mistakes When Starting a Health Coaching Practice.” Our very own Elle Russ, host of the Primal Blueprint Podcast, will also be speaking as will my friend and co-author, Brad Kearns. You can look for our Primal Health Coach and Primal Kitchen teams, too, among the vendors.
You’ll also be getting deep inside the brains of other world-class speakers including New York Times bestselling authors, physicians, scientists, athletes, health entrepreneurs, fitness professionals, biohackers, and more. Robb Wolf will be joining me, along with Chris Kresser, Dr. Sarah Ballantyne, Dr. Michael Ruscio, Ben Greenfield, and dozens upon dozens more. You can register for the event and see a full list of speakers here.
I had such a great time rubbing elbows with thousands of like-minded Primal/Paleo enthusiasts at last year’s Paleo f(x). The Palmer Events Center featured all the biggest companies in the ancestral health sphere along with over 30 expert speakers. Overall, there wasn’t a dull moment, an empty belly, or a lack of enthusiasm among the pop-up community of Primal/Paleo attendees.
2019 promises to be even more of a thrill. The event features:
I’ll also be walking the ground floor for the entire event, so it’s a great chance for us to meet. Or catch me at my talk or at one of the Mastermind sessions.
Paleo f(x) takes place at the Palmer Event Center, a premier space in downtown Austin, adjacent to the city’s best food, music, and culture. Last year our Primal presence filled the streets, pervading every corner of Austin for the weekend.
Check out the website to learn more about why you won’t want to miss this opportunity.
I look forward to seeing you there!
The post Don’t Miss the Ancestral Event Of the Year—Paleo f(x) 2019! appeared first on Mark’s Daily Apple.
For now classes are 6pm and 640pm at 2840 Wildwood st in the Boise Cloggers studio.
Book your class NOW!
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