OnFitness Magazine - July/August 2014 - 50

MYTHS
W W W. O N F I T N E S S M A G . C O M | V O L 1 5 N O 1 | 2 0 1 4 5 0

Pushups and planks are easy to do. Both are about working your core, and it's rare for someone to
start out doing these correctly. A pushup and a plank are done in similar positions and are excellent
exercises when performed properly. Most people start out with their backsides up in the air, arching
their back in a way that lets the abdominals go, or sinking into their shoulders. Proper technique
requires keeping both the belly and glutes tight so your front and back are in a straight line. Have a
trainer watch your efforts when you begin, to know if you're using the correct technique.

________

GET RIGHT TO IT!
Do you have a habit of
hemming and hawing
before a heavy lift?
Taking forever to get
your hands positioned
just right on the bar?
Squirming on the bench
in pre-lift ritualistic
movements? Hesitating,
staring at the bar, taking
deep breaths without
any idea which breath is
the one you'll start
the set on?
Try this: Next time it's
time to do the next set,
just step right up to the
station, get under the
weight (or above it if it's
a ground pull) and just
do it: no continuous
resetting of hand and
foot position, ritualistic
breathing and
counting, etc.
After all, in a real life
situation where you
might have to heave up
a heavy weight, there
may not be time to be
obsessive compulsive
about it; you'll need to
just get right to it.
So step right up to that
heavy barbell, get in
position (you know
exactly where to place
your hands and feet -
no need to readjust a
dozen times), take one
or two deep breaths,
and do it.

3 plyometric exercises for runners
Leg bounds Bound in a forward direction, exaggerating your running form and jumping with each step for about 100 feet. Turn around and
go back. Repeat 2-3 times. Single-leg hops Begin by hopping in place on one foot 15 times. Then hop side to side on that foot 15 times.
Follow that by jumping forward and backward 15 times. Box jump Choose a box that's 1-2 feet high. Standing on the ground, squat
downward and leap onto the box, swinging your arms forward for momentum. Jump backward off the box, being careful to bend your
knees and land softly. If you have Achilles issues, step off the box. Do 10 reps.

Overcome
running
obstacles
T
BY DAVID DACK

here may be a number of obstacles interfering
with your running goals. Whether your goal is to
shed a few pounds or to pull off a sub-three hour
marathon, overcoming these hurdles is crucial. Here are
come common roadblocks and how to get past them.
Short on time
The lack of time (and sometimes, perceived lack of
time) for exercise is one of the main reasons that runners
fall off the training wagon.
People today aren't necessarily busier, especially since
there are more and more ways to conduct business
remotely (saving transportation time) and carry out daily
tasks with an increasing array of smartphone apps that

save tremendous time.
And for some people, lack of time is only an illusion
(how much time do you spend posting on Facebook or
reading celebrity news?), but even if your schedule really
is pretty full, you can still ﬁt in some training with some
smart planning.
Scheduling your runs in the morning seems to lead to
greater consistency since in the early hours of the day, you
won't have many errands or interruptions to interfere.
Schedule your morning runs the same way you do for
social activities or work meetings. Get your running gear
and any pre-run nutrition ready the night before.
Place your running clothes in a brightly lit room -
the light signals the brain to stop releasing melatonin -
a hormone that aids sleep, and this will help awaken you.
Then get high quality sleep: eight hours and uninterrupted. Turn off the TV and computer at least an
hour before bedtime. For best results, sleep in a pitch
black room.
No motivation
Get your motivation on track by setting a public goal.
Tell your family and friends that you're trying to stick
with a running schedule and ask them to hold you
accountable for your progress (or lack thereof).

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OnFitness Magazine - July/August 2014

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