Our Coaching Staff and Personal Trainers will tell you to watch your mileage. Most runners keep their weekly mileage within a safe range most of the time but every so often we get too fired up and increase total mileage too quickly. This often happens when you come back after a layoff or vacation. Sudden mileage increase exceeding 10 percent per week will increase your injury risk.  To avoid injuries as you add on the miles, take an extra day off from running each week. Then add those extra miles to a long-run day. By making each run longer and resting more, you receive a better training effect, as well as quicker healing. And rest every three weeks. Even if you safely stick to no more than a 10 percent weekly mileage buildup, your body can use a break every now and then. You don’t have to stop running but for one week, cut back your mileage by 30 to 50 percent to reduce buildup of fatigue.

Veteran Training Note: If you’ve had any recent surgery, muscle or joint problems, please consult your personal health-care professional before starting a stretching or exercise program. How to stretch: Stretch slowly without bouncing. Stretch to where you feel a slight, easy stretch. Hold this feeling for 5 to 30 seconds. As you hold this stretch, the feeling of tension should diminish. If it doesn’t, just ease off slightly into a more comfortable stretch. The easy stretch reduces tension and readies the tissues for the developmental stretch. After holding the easy stretch move a fraction of an inch farther into the stretch until you feel mild tension again. This is the developmental stretch, which should be held for 5 to 30 seconds. This feeling of stretch tension should also slightly diminish or stay the same. If the tension increases or becomes painful, you are overstretching. Ease off a bit to a comfortable stretch. The developmental stretch reduces tension and will safely increase flexibility. Hold only stretch tensions that feel good to you. The key to stretching is to be relaxed while you concentrate on the area being stretched. Your breathing should be slow, deep and rhythmical. Don’t worry about how far you can stretch. Stretch relaxed and limberness will come as one of the many by-products of regular stretching. In the illustrations with each stretch, the dotted areas are those body areas where you will most likely feel the stretches. 1. To stretch your calf , stand a little ways from a solid support and lean on it with your forearm. Bend one leg and place your foot on the ground in front of you leaving the other leg straight, behind you. Slowly move your hips forward until you feel a stretch in the calf of your straight leg. Be sure to keep the heel of the foot on the straight leg on the ground and your toes pointed straight ahead . Hold an easy stretch for 30 seconds . Do not bounce. Stretch both legs. 2. Opposite hand to opposite foot – quads and knee stretch : With the left hand, grab the top of the right foot (from the inside of the foot) and gently pull, moving the heel towards your buttocks. The knee bends at a natural angle in this position and creates a good stretch in the knee and quads. This is especially good to do if you have had trouble or feel pain stretching in the hurdle stretch position leaning back, or when pulling the right heel to the butt with the right (same) hand. Pulling opposite hand to opposite foot does not create any adverse angles in the knee and is especially good in knee rehab and with problem knees. Hold for 30 seconds . Do both legs. 3. With your feet shoulder-width apart and pointed out to about a 15-degree angle, heels on the ground, bend your knees and squat down. If you have trouble staying in this position, hold onto something for support. This is a great stretch for your ankles, Achilles tendons, groin, lower back and hips . Hold the stretch for 30 seconds . Be careful if you have had any knee problems. If you feel pain, discontinue this stretch. 4. Standing with the knees slightly bent, place your palms on the lower back just above the hips, fingers pointing downward. Gently push your palms forward to create an extension in the lower back . Hold comfortable pressure for 10 to 12 seconds . Repeat twice. Use this stretch after sitting for an extended period of time. 5. With arms overhead, hold the elbow of one arm with the hand of the other arm. Keeping the knees slightly bent (1 inch), gently pull your elbow behind your head as you bend from your hips to the side . Hold an easy stretch for 10 seconds . Do both sides. Keep your knees slightly bent for better balance. 6. Shoulder shrug: Raise the top of your shoulders toward your ears until you feel slight tension in your neck and shoulders. Hold this feeling of tension for 3 to 5 seconds , then relax your shoulders downward into their normal position. Do this 2 to 3 times. This is a good stretch to use at the first signs of tightness or tension in the shoulder and neck areas . 7. As shown, move one leg forward until the knee of the forward leg is directly over the ankle. Your other knee should be resting on the floor. Now, without changing the position of the knee on the floor or the forward foot, lower the front of your hip downward to create an easy stretch. This stretch should be felt in front of the hip and possibly in your hamstrings and groin . This will help relieve tension in the lower back. Hold the stretch for 30 seconds . Do both legs. 8. With legs bent under you, reach forward with one arm and grab the end of the mat, carpet, or anything you can hold onto. If you can’t grab onto something, just pull back with your arm straight while pressing down slightly. Do likewise, pulling on the end of the mat. Hold the stretch for 20 seconds . Stretch each side. Don’t strain. You should feel the stretch in your shoulders, arms, sides, upper back or even in your lower back . 9. Relax with your knees bent and the soles of your feet together. This comfortable position will stretch your groin . Hold this stretch for 60 seconds . 10. Interlace your fingers behind your head and rest your arms on the mat. Using the power of your arms, slowly bring your head, neck, and shoulders forward until you feel a slight stretch. Hold an easy stretch for 5 seconds . Repeat three times. Do not overstretch. 11. Shoulder blade pinch: From the bent-knee position, pull your shoulder blades together to create tension in the upper back area . (As you do this your chest should move upward.) Hold this controlled tension for 4 to 5 seconds , then relax and gently pull your head forward as shown in stretch 10. This releases tension and allows the neck to be stretched effectively. 12. Next. straighten both legs and relax. then pull your left leg toward your chest . For this stretch keep the back of your head on the floor, if possible, but don’t strain. Hold an easy stretch for 30 seconds . Repeat, pulling your right leg toward your chest. 13. From a bent-knee position, interlace your fingers behind your head and lift the left leg over the right leg. From here, use your left leg to pull your right leg toward the floor until you feel a stretch along the side of your hip and lower back . Stretch and relax. Keep the upper back, shoulders, and elbows flat on the floor. The idea is not to touch the floor with your right knee, but to stretch within your limits. Hold for 30 seconds . Repeat the stretch for the other side. 14. Straighten out your arms and legs. Point your fingers and toes as you stretch as far as you can . Stretch and then relax. This is a good stretch for the entire body. Hold for 5 seconds . 15. Lie on your back, lift your leg up toward a 90-degree angle at the thigh joint. Keep the low back flat against the floor during the stretch. Hold the stretch for 15 to 20 seconds . Do both legs. 16. With your thumbs, massage up and down the longitudinal arch of your foot . Use circular motions with a good amount of pressure to loosen tissues. Do both feet. Always massage your feet for 2 to 3 minutes before and after activity or after sitting or standing for long periods of time. This will reduce unwanted tension and keep the feet and legs feeling good. 17. Elevate your feet. It’s great for circulation and revitalization of tired legs and mind . Your lower back should be flat and not arched or off the floor. Do not elevate your feet for too long in the beginning: gradually increase the time (one to five minutes, or longer).

Veteran Training provides the Best Competitive Level Triathlon Coaching, Personal Training & Boot Camp Services in Pembroke, Hanover, Hingham, Duxbury, Kingston, Plymouth, Scituate, Cohasset & Marshfield Massachusetts.

The Wide-Leg Squat:

Stand with your feet just wider than shoulder-width apart. Bend the knees and slowly lower your butt until your thighs are nearly horizontal to floor (don’t let your knees move forward beyond your toes). Slowly press back up to a standing position. Start with one set of 6 to 8 repetitions and slowly work up to three sets of 10 to 15. Note: This will also strengthen your quadriceps muscles and glutes.

 

Our Cohasset Personal Trainers will always tell you… Running is a great way to lose weight. If you’ve never been a runner, start slowly — enlisting the help of one of our Fitness Instructors or Triathlon Coaches might be a good idea as well.

According to a national survey of 6,207 people, about one in 10 jog or run as part of their weight management or weight-loss strategy. Runners edged out other dieters in terms of reaching overall weight loss goals.

Running is a challenging form of exercise that builds aerobic fitness and heart health as it seems to melt away fat. Calories burned from running vary depending on your pace, but estimate about 100 calories per mile if you run five miles an hour.

Running: A Runner’s Experience

We honestly believe that running makes the fat fall off faster than anything else you can do. It doesn’t matter if its 5 miles or 5 sprints…it will help.

Our Coaches run regularly, competes in marathons and triathlons, and consistently monitors both her heart rate and calories burned from running. Nothing makes a higher spike in calorie burn than running… with the exception of  jumping Rope.

However, if you are interested in building muscle mass, our Veteran Training fitness experts say you will have to alternate running with body weight training. Running may be an excellent fat-buster, but it doesn’t build muscle very effectively.

Running: Start Slowly

You may be eager to hit the road, but taking it slow ensures safety and increases the likelihood that you will enjoy running more. Here are the steps you need to take:

• Talk to your doctor. Most people can start to train for running with no problems, but our Trainers advise checking in with your doctor before beginning a new exercise program. With running, people who have heart problems or have recently had foot or knee surgery should be particularly cautious.
• Start by walking. Most clients we work up from walking to running. If someone has never run before, let’s get you to 4.0 miles per hour walking before you start running. Walk at this pace for a week and then gradually speed up and add distance. The rule is no more than a 10 percent increase in mileage per week if you haven’t worked out in a long time. Once you start running, don’t run every day for long periods and vary your routine — short, high-intensity runs on some days, distance runs on others.
• Keep a running journal. This will help you keep track of your pace, heart rate, and how far you have run each day, so you can stay on track and feel good about your achievements.
• Buy the right shoes. Expect to spend $75 to $100 for a good pair of shoes. Choose comfortable shoes specifically designed for running, not cross-trainers, and only use them when you are running. If you run regularly, plan on getting a new pair in about three months.
• Plan for safety. We recommend carrying your cell phone and pepper spray while running outdoors. The pepper spray is helpful for dogs as well as humans. Make sure the route you choose is well-lit during the hours that you plan on running.
• Hydrate, hydrate, hydrate. Especially if you are running outside during the summer or in the heat of the day, you must drink water. Drink 8 ounces about 15 minutes before you run and carry water with you. A tip from our running coach: If you are running long distances and will return on the same route, hide water bottles so you can retrieve them on the way back.
• Snack on protein and carbs. A small snack with protein and carbohydrates before and after you run can be helpful. However, we would like to point out that weight loss is all about calorie math: If you only run enough to burn 200 calories and you gulp down a 200-calorie sports drink, you haven’t achieved any net loss.

If you want to start running and you are still nervous about how to do it, work with one of our personal trainers for a few sessions, then slip on your running shoes and hit the road.

Our Triathlon Coaches can teach you how to increase exercise success by staying within the right zone. Here is how a generic way to calculate and reach your target heart rate.

If you ask our Duxbury Personal Training Team they will tell you…Exercise seems easy enough. Throw on some running shoes or hop on a bike and off you go. However, to get the most out of a workout there’s one more thing you need to know: your target heart rate.

Target Heart Rate: Setting Your Pace

While it may be tempting to take an easy stroll around the block and call it a day, exercising at the right intensity and for the right amount of time is key to improving health and reaching fitness goals. Your target heart rate, a specific number of beats per minute that you want to reach during exercise, is your guide.

When you hear about target heart rate, we are really talking about a range to keep your heart rate in. This is used as an indicator of exercise intensity. There is no one target heart rate for everyone. It depends on your goals, age, and general fitness. Veteran Training has produced all types of Athletic Champions….Amateur to Professional level and we think we have mastered the best way to utilize the hearts potential.

Target Heart Rate: Your Personal Range

Begin by subtracting your age from 220 to find your maximum heart rate, or beats per minute. Then multiply the maximum heart rate by .65 — this is the low end of your range — and by .85 — this is the high end of your range. The two numbers make up your target heart rate zone. Note that a person should never exercise at their full maximum heart rate.

As an example, a 30-year-old would subtract 30 from 220 and get 190 for the maximum heart rate. To find the low end of the target heart rate zone, multiply 190 by .65 for 124. For the high end, multiply 190 by .85 for 162. Therefore, the target heart rate zone for a 30-year-old is 124 to 162 beats per minute.

Target Heart Rate: Making Exercise Gains

The target heart rate zone is where the greatest gains can be made without injury or overexertion.

Even within the target heart rate zone, variation is important. Rather than just a single heart rate goal, it is beneficial to have multiple zones. Training in three different zones helps you exercise smarter, not harder. It can help you lose weight, increase metabolism, increase speed, and avoid overtraining.

A good workout, for example, would incorporate light (60 to 70 percent), moderate (70 to 80 percent) and hard (80 to 90 percent) zones.

Checking Your Target Heart Rate

Measuring your pulse can help you estimate where you are in your target zone. Put your index finger on the carotid artery at the side of the neck. Do not use the thumb, as it has its own pulse and can make counting inaccurate; be careful not to press too hard. Count for 10 seconds with the first beat as zero and then multiply by six.

Pulse rate can only give an estimate of the heart rate during one period of exercise. For a truly accurate heart rate reading, consider purchasing a heart rate monitor. The best ones have a strap that goes around the chest and sends information wirelessly to a device worn on the wrist like a watch. Be wary of wrist-only monitors, as the area measured is small and it’s difficult to get a truly accurate reading.

Also, watch out for exercise equipment that promises heart rate readings just by holding the handrails. Not only can these sensors pick up interference from cell phones, beepers, and music devices, but you also need to apply a consistent amount of pressure, and that can be hard to do while moving.

To increase your heart rate, whatever activity you are doing, just go a little harder. If you are in a kickboxing class, kick higher. If you are walking, try walking on an incline or jog a little. Some machines also allow for adding more tension, incline, or speed to boost the heart rate.

Target Heart Rate: The “Fat-Burning Zone”

The so-called “fat-burning zone” got its name because during low-intensity aerobic exercise the body uses fat as an energy source. At high intensities, on the other hand, the body works anaerobically, using stored energy like blood sugar for fuel. However, what’s most important is not the kind of energy used but the overall amount.

For example, interval training for 20 minutes, during which you alternate one minute of walking with one minute of jogging, burns more calories than simply walking for 20 minutes, even though the interval training moves you out of the fat-burning zone.

Your body will adapt to a set workout over time, so be sure to mix up your routine with different exercises, durations, and intensities to keep the body working hard. A little variety will help you keep your fitness goals and have fun in the process.

Great Job to our own Charla Spellman for winning First Place at the 2010 U.S. Coast Guard MWR Duathlon in Bourne Massachusetts this morning!

Two  minutes faster than last years time!

Our Veteran Training Coaches suggest that you jog really really fast.

If you’re exercising in shoes that have passed their prime you can harm your feet, and possibly other areas of your body, if you continue to wear shoes that no longer offer the support they once did.

As a general rule of our Massachusetts Running Coach, most running and walking shoes last up to 500 miles. How and where you use your shoes could alter that number. For example, pavement wears down shoes faster than a track, a trail or gravel. Here are three guidelines for determining when you need new shoes:

1. Do the Press Test

To determine if the midsoles of your shoes are compressed and are no longer providing cushioning, do the press test. Using your thumb, push on the outsole upward into the midsole. With new shoes, it should be easy to see the midsole compress into lines or wrinkles. As the shoe wears down, the midsole compresses less with the same amount of pressure. When the midsole shows heavy compression lines and the press test reveals a minimal amount of compression, there is little or no cushioning left.

2. Examine How Your Shoes Look

Don’t worry about how dirty they are. That’s a good thing. It means you’ve been using them. What you should be concerned with is general wear and tear. Take a look at your shoes. Are the heels stretched out? Are places on the outsoles worn down? Can you see how the shoes have molded to your foot? These are all signs of excessive wear.

3. Pay Attention To How They Feel

Your body will know when there is little or no cushioning left in your shoes. If you notice any aches or pains in your feet, legs, knees, hips or back after you’ve worn your shoes, it’s a good sign that you need a new pair. Other signs include friction or blisters in unexpected places, which means your shoes have stretched and your feet are moving around too much.

To make your shoes last longer

Rotate two pairs of shoes. Take them off properly by unlacing them and taking them off with your hands instead of kicking them off with your other foot. And use them just for exercise.