On July 31, 2023, Crawley posted a video to his YouTube channel where he shared five tips on running a faster 5K. The athlete himself is in the midst of training to improve his mile time and has previously notched achievements like successfully lifting the famous Dinnie Stones. Suffice it to say: Crawley knows where he’s coming from with a staple run.

Here are Crawley’s five essential tips for running an improved 5K:

1. Manage Expectations

Crawley suggested setting reasonable goals and expectations for what an ideal 5K should look like. Everyone’s limits and needs are different based on their personal fitness, life, and overall background, and it’s important not to compare one’s self to others. When in doubt, short-term goals supersede a long-term vision for running.

“[Running] is a skill,” Crawley said. “It’s something we need to develop and be mindful of. It’s important not to compare ourselves with arbitrary numbers or what other people are doing.”

2. Spend Energy Wisely

In order to get the most out of running, Crawley urged creating a diligent plan and tracking it meticulously over the course of a single training week. He explained that the Pareto principle — where 80 percent of the training is easy and 20 percent is moderate or challenging — should be applied. Crawley advised implementing three kinds of running workouts during a single week: Long slows for aerobic capacity, high-intensity sessions for top-level performance, and moderate sessions for 5K endurance. To Crawley, “easy” is an athlete pushing themselves to 70-80 percent of their maximum heart rate. Anything challenging is relatively beyond that threshold.

3. Strength Training

Crawley explained that general strength training can help runners understand how their body works while also improving their running gait. It should be a welcome accompaniment to well-rounded fitness. Crawley’s strength recommendation for enhanced running performance was heavy back squats, trap bar deadlifts, and any single-leg movements.

4. Commit to a Plan

The more structure an athlete has for their running goals, the more likely they will be able to fit it into their daily lifestyle. It also makes achieving occasional milestones easier with a better focus.

“Commit to that race, join that run club, the athletics club, or sign-up to your local park run community,” Crawley said. “These will give you a goal and a deadline and make you more accountable.”

5. Turn Training Into a Social Opportunity

Crawley’s final bit of advice was that a runner shouldn’t isolate themselves from other people while training. Making friends and socializing can make achieving any running goals that much more gratifying. Crawley explained that he spent much of the past two years training by himself and that it took a toll. In 2023, he’s trained with more people, in turn adding more joy to his process.

Featured image: @ferguscrawley on Instagram

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On July 25, 2023, Hemsworth posted a comprehensive workout on his Instagram page that seemingly attacks every aspect of the upper body (his back, chest, shoulders, and triceps). From weighted medicine ball slams to arm training, Hemsworth filled in almost every niche and offered his fans a similar path to achieving his spectacular upper body fitness.

Here’s an overview of Hemsworth’s complete upper body workout. There is a detailed warm-up, a superset, and a tri-set all involved with the clear design of pushing one’s physical limitations in the gym in a healthy fashion.

Chris Hemsworth Upper Body Workout | July 2023

Warm-up

• Medicine ball slam — 4 x 10 (Rest 30 seconds)

Superset

• Dumbbell row — 4 x 10 per arm
• Push-up — 4 x 15 (Rest 60 seconds before repeating the first exercise)

Tri-set

• Renegade row — 4 x 8 per arm
• Lateral raise — 4 x 8
• Triceps pushdown — 4 x 10 (Rest 60 seconds before repeating the first exercise)

This is far from the first instance Hemsworth has shared his workout trade secrets. As the proprietor of the fitness application Centr, Hemsworth seems to make it a consistent point to stay true to that brand by offering training tidbits that demonstrate his knowledge and his own commitment.

For example, in July 2022, Hemsworth shared a chest-centric workout in advance of the release of Thor: Love and Thunder. He would follow that be sharing a minimal equipment workout on a naval ship in mid-August 2022. That same month, Hemsworth was once again seen on the naval ship issuing a five-round, 50-rep, full-body workout challenge.

Hemsworth has undoubtedly built a reputation for being one of the fittest people in Hollywood. With this latest workout in the account, he continues to spread the gospel of his gym secrets and how others can follow in his footsteps if they so choose.

Featured image: @chrishemsworth on Instagram

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On Nov. 8, 2024, Jackman will reprise his role as Wolverine in the upcoming “Deadpool 3.” It will be his first appearance as the impeccably strong character since the critically acclaimed “Logan” in 2017. While there (understandably) aren’t too many plot details out in the open yet, Jackman will star alongside actor Ryan Reynolds, who is playing the eponymous Deadpool. Over the past few months, Jackman has shown off various hints of his recent training progress to be fit like Howlett again.

According to The Hollywood Reporter, Jackman had originally been at peace to hang up his “claws” after playing the character for 17 years across nine films. Part of the reason had apparently been the physical toll it took on the now-54-year-old’s body, as he told CNN/HBO’s Chris Wallace in an early January 2023 episode of Who’s Talking To Chris Wallace?

In the interview, Jackman denies taking steroids to build a trademark physicality for Wolverine. With speculation running amok for years, Jackman said he instead did it the “old school way.” Now, as he gets set to play Wolverine again, Jackman is eating “more chickens” (for his nutrition) and crushing it in the gym.

Recent Instagram teasers of Jackman working out to play Wolverine again include the actor running through dumbbell biceps curls (weight undisclosed) in early February 2023. Then, later that month, the actor shared a clip of himself running through a seated leg press machine with the caption, “middle school French class really kicking in now.” Finally, and most recently in March 2023, the actor shared a black-and-white glimpse of himself performing a weighted plank/ab slider exercise with a bumper plate (weight undisclosed) on his back.

The caption was simple and directly referenced his upcoming acting plans.

“If you’re looking for me, I’m becoming Wolverine again.”

It’s clear that Jackman is getting himself back into the mentality (and physicality) of playing someone as ripped and imposing as Wolverine. Based on his previous stellar fitness results as the famous superhero on the silver screen, it seems evident that the actor’s prescribed gym rigors more than do the trick.

Featured image: @thehughjackman on Instagram

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On Dec. 3, 2022, Smith Jr. shared a clip where he worked through a 10-rep set of incline presses with 120-pound dumbbells in each hand. The rapper-turned-strength enthusiast wore elbow sleeves and wrist wraps to help him through the chest-focused set. His elbows reached a shoulder-joint friendly 90-degree depth on each repetition.

Smith Jr. hasn’t shared his long-term upper-body training goals, if he has any. Based on part of his recent precedent, it could be fair to assume he’s working out with a bigger picture in mind.

For example, in early November 2022, Smith Jr. successfully locked out a 227.3-kilogram (500-pound) deadlift personal record (PR) from a conventional stance while wearing a lifting belt and utilizing lifting straps. That pulling session was likely connected to previous progressive training feats like a 224.5-kilogram (495-pound) deadlift from mid-October 2022.

Meanwhile, in August 2022, Smith Jr. shared an update on his bench press progress when he worked through a 142.8-kilogram (315-pound) press for five reps with wrist and elbow wraps. Another clip from early November 2022 showcases Smith Jr. polishing up his back muscles with some lat pulldowns at an undisclosed weight. All this paints the potential picture of Smith Jr.’s latest incline dumbbell presses being part of his trying to incrementally improve upon his bench press with auxiliary exercises.

As far as Smith Jr.’s recent musical exploits, he is featured on Vinnie Paz’s latest solo album entitled “Tortured in the Name of God’s Unconditional Love.” The compilation was released on Nov. 18, 2022, and has the 51-year-old Smith Jr. dropping a cameo verse in the solo track “Invisible Ether” discussing the current state of the music industry.

Regardless of his precise training aim, it’s evident that Smith Jr. places a premium on maintaining his fitness in the gym while simultaneously keeping his music pursuits busy. His Instagram, for one, is littered with occasional clips of his moments from working out when it’s not disclosing a promotional item for his recording career.

It seems if Wu-Tang is for the children, then well-maintained weights, assumed quality nutrition, and heavy lifting is for one of the group’s founders.

Featured image: @methodmanofficial on Instagram

The post Check Out Rapper Method Man Cruising Through 120-Pound Incline Dumbbell Presses for 10 Reps appeared first on Breaking Muscle.

On Nov. 2, 2022, Johnson posted a clip on his Instagram where he worked through a demanding leg workout that consisted of five “monster sets” and a “killer finisher.” While undoubtedly challenging from a glance, the routine is likely just another walk in the park for a man dedicated to his training.

[Related: The 12 Best Hamstring Exercises for Muscle Mass, Strength, and More]

According to the caption of Johnson’s post, he completed a set of every movement in his workout “back to back, with no rest in between” before beginning the next set, as a type of circuit or superset. (He did five sets of each movement in total.) Here’s an overview of Johnson’s complete leg workout. The reps of each exercise were not provided:

Dwayne Johnson Leg Workout | Nov. 2, 2022

• Leg press — Five sets
• Hack squat — Five sets
• Chain lunges — Five sets
• Dumbbell sumo squat — Five sets

As for that difficult closer that Johnson alluded to, he added a little extra spice to his 100-pound dumbbell sumo squat. The actor’s objective was to perform the dumbbell sumo squat while leaning slightly forward, using a three-second negative (lowering phase) and a one-second pause at the bottom without letting the dumbbell touch the floor. In addition, Johnson held the dumbbell using only his fingertips to further his grip strength.

[Related: How to Do the Hip Thrust — Variations, Benefits, and Common Mistakes]

Given recent developments in his career, Johnson might have been especially motivated to build mass and strength with his legs even before this specific workout.

The actor is currently starring in an adaptation of DC Comics Black Adam. (Note: The film was released in the United States on Oct. 21, 2022.) Johnson plays the eponymous antihero gifted with tremendous talents by almighty deities — some of which involve elements of super-strength and super-speed. With such a prerequisite of physical abilities, Johnson’s portrayal is naturally (and accurately to the source material) that of a dominant demi-god, so to speak.

Similarly, Johnson’s overall background lends itself to a seamless commitment to fitness. The 50-year-old is a former WWE superstar (hence “The Rock” nickname) and was also a member of the University of Miami’s 1991 National Championship team. He was a rotational defensive tackle and notably played alongside future Pro Football Hall of Famer Warren Sapp.

From this perspective, Johnson destroying what would be a grueling leg workout for most people is nothing new. To be a shining star on the football field, in the squared circle, and on the silver screen — you have to train like it.

Featured image: @therock on Instagram

The post Dwayne “The Rock” Johnson Crushes 5 “Monster Sets” of a Leg Workout appeared first on Breaking Muscle.

On Oct. 17, 2022, actor Michael B. Jordan shared two teaser posters for the upcoming boxing epic Creed III on his Instagram profile. The teasers feature Jordan — who plays fictional superstar boxer Adonis Creed — and his co-star, Jonathan Majors — playing a new opposing character, Damian “Dame” Anderson — sitting in the corner of a boxing ring. Both actors show off massive shoulders and arms and shredded upper-body masses. The reveals coincide with the announcement of the film’s official release date on Mar. 3, 2023.

[Related: The 12 Best Biceps Exercises for Arm Size]

According to Variety, Creed III will be Jordan’s directorial debut. The 35-year-old actor is reprising one of the more famous roles of his career, where many sequences in the previous iterations feature him rigorously training his cardio, upper body, and general high-level conditioning. (Note: Per IMDB, Jordan can count on other acclaimed lead credits in films like 2013’s Fruitvale Station and 2018’s Black Panther.)

Meanwhile, Majors joins the Creed franchise as a rising star in cinema. The 33-year-old actor might have first risen to prominence with a part in 2019’s The Last Black Man in San Francisco. He has since been notably featured in Spike Lee’s Da 5 Bloods from 2020 and 2021 spaghetti western The Harder They Fall. Majors will be the next lead antagonist, Kang the Conqueror, in the Marvel Cinematic Universe.

[Related: The 12 Best Kettlebell Exercises for Conditioning, Mobility, and Strength]

In a recent Men’s Health profile, Majors makes it clear that he prioritizes his fitness regardless of his upcoming role in a film.

“If I’m going to bench press 250 [pounds] in a film, I need to be able to bench press 275 [pounds] a few times,” Majors tells Men’s Health initially before walking back his initial sentiment: “305 [pounds] a few times.”

Majors appears to have applied the same thought process in preparation for Creed III. He reportedly didn’t appreciate being handed “fake weights” while filming a scene.

“I will do this all day — We are not putting fake weights on,” said Majors, explaining his rationale to Men’s Health. “I haven’t been training for the past three months to get here and use Styrofoam. “Put these [expletive] weights on so we can lift it, so you can shoot it, so I can tell the story. Respectfully, anything less is like putting fake tears in your eyes. Or putting fake sweat on you.”

It’ll be a little while before anyone sees Jordan and Majors presumptively square off in Creed III. However, for two actors seemingly committed to prioritizing their fitness as professionals, it should be quite the battle between the ropes come March 2023.

Featured image: @michaelbjordan on Instagram

The post Michael B. Jordan and Jonathan Majors Look Like Shredded Boxing Stars in “Creed III” appeared first on Breaking Muscle.

Like any skill, however, a little work can make the experience (and the results) even better. Do you want to be more competitive with yourself or others? Have you been stuck at a pace and wondering how to improve your time? Maybe it’s time to check-in and make sure you can keep up a respectable speed.

The 8-minute mile is a high-performance standard. Sustaining that pace for a marathon would complete the 26.2-mile feat in just under three and a half hours, which puts you in the top 25% to 30% of runners. For non-competitive context, the majority of military and law enforcement organizations require fitness tests which include a one and a half or two-mile run. An 8-minute mile pace would score you squarely in the middle of the pack.

No matter your reason, it’s a significant goal to aim for. Here’s a training plan to help you get there.

• Weekly Plan to Get an 8-Minute Mile
• Improve Your Form, Improve Your Speed
• Mistakes to Avoid
• Benefits of Distance Running
• Frequently Asked Questions

Weekly Plan to Get an 8-Minute Mile

It takes a detailed program to start running more efficiently and improve your running time. Here’s a plan to start shaving time off your run and keep your body balanced and healthy.

Monday

Strength Training

Even one day of focused weight training can build strength and functional muscle when the total training volume is sufficient. (1) A full-body workout can help runners build their legs, upper body, and core — all essential parts to being a strong runner.

“There is usually an improvement in time when a period of training is devoted to strength training,” says Yusuf Jeffers, a coach with Mile High Run Club. “Compound lifts like barbell back squats and unilateral work like lunges are good for developing muscles in the legs. Not just the quads, but also hamstrings and glutes. Muscles don’t work in isolation.”

“Core strength workouts are also of great utility. The trick is to integrate improvements in leg strength and have it expressed as power. Core strength helps with maintaining posture, all of which ultimately leads to faster times.”

Sample Strength Workout

• Back Squat: 3 x 8-12
• Walking Lunge: 3 x 8-12 (per leg)
• Pull-Up: 3 x 8-12
• Single-Arm Dumbbell Row: 3 x 8-12 (per arm)
• Shoulder Press: 3 x 8-12
• Dip: 3 x 8-12
• Push-Up: 3 x 8-12
• Cable Woodchopper: 3 x 8-12
• Scissor Kick: 3 x 8-12

Tuesday

Speed Workout

Run 400 meters for four to six sets with two minutes rest between each run.

Use a submaximal stride, meaning you work just below the anaerobic threshold and not at full capacity. Each run should be difficult but you shouldn’t be completely breathless.

Wednesday

Active Recovery

Active recovery is a hybrid between a day of serious training and complete rest. It can be a 30-minute walk, slow jog, or other light cardio activity at a comfortable pace. Also spend time working on flexibility, such as long, deep stretching or a Yin yoga class.

Thursday

Tempo Run

A tempo run is a distance run performed at a tempo, or speed, you can maintain for the entire duration. Start with two or three-miles at a consistent speed. As your running improves, work toward a quicker tempo and eventually increase up to five miles.

To hit the 8-minute mile pace, many runners will need to reach 180 steps per minute, or three steps per second. Consider that as an eventual target.

Tip: To stay on tempo and keep a steady pace, try listening to the Running Tempo Mix playlist on Spotify by Nike Women. You can also search many music streaming services for BPM-specific playlists depending on the speed and pace you need.

Friday

Active Recovery

Take another active recovery day for restorative work. Perform another 30-minutes of light cardio followed by more flexibility work.

Saturday

Endurance Run

This should be your longest run of the week to build overall endurance and push your physical and mental limits. Keep your speed between the “active recovery” speed and the “tempo” speed. You should be able to speak in sentences during this run. Start with three miles and increase your volume each week, eventually up to 20 miles.

Sunday

Rest

No training, no running, and no lifting. Take the day off, eat some nutritious food, and recover for the upcoming week.

Improve Your Form, Improve Your Speed

Achieving an 8-minute mile pace is a respectable achievement for any non-professional runner. It’s a sign that you’re starting to bridge the gap between recreational and specialized performance.

Even if you’re not a dedicated runner, allocating some training time to improve your running will boost your aerobic conditioning base, which can be beneficial for everything from high-rep sets of weight training to running the bases in your local rec-league softball game.

Like any exercise or skill, improving your technique can lead to better results and a lower risk of injury. Most people will invest time and energy learning how to deadlift properly because it’s seen as a relatively complicated exercise that requires coordination between multiple muscles.

However, many of those same people would simply take off on a run with minimal attention to factors that can have a significant effect on how the run feels and, more importantly, how your body responds to all those miles. Here are some of the most important cues to run more efficiently, which will shave down your time and reduce wear and tear on your joints.

Cue 1 — Drive Your Knees Forward

Many people focus on kicking their legs back as they move. Instead, focus on driving your knees forward on each step. This improves stride length and helps to activate the hip flexors and core, which are essential for optimal performance.

Form Tip: Incorporate standing high-knee drills and marching in place during your general warm-up to reinforce this type of knee-forward movement.

Cue 2 — Make Contact with the Balls of Your Feet

When striking the ground during a run, think light and quick. You don’t want to slam your foot into the ground. Most modern running teachers no longer teach a heel strike. Hitting your heels on the ground can be slow and lead to foot and ankle issues.

Instead, they teach runners to strike the ground with the balls of their feet. Have a friend watch you run or set up a camera to record your form. If you are striking back on your heel, take the time to move forward on your foot.

Form Tip: While you’re reviewing your form, check to see if you pronate or supinate your feet. If you’re shifting to the big toe-side of the foot (pronating) or the pinky toe-side of the foot (supinating) instead of remaining in a neutral position, you may be at risk of foot and ankle problems down the road. You can also check the wear patterns on the bottoms of your sneakers as an indicator.

Cue 3 — Run with Your Upper Body

Running doesn’t just happen by moving your legs. Your entire upper body needs to be involved if you want to perform well. As you start your run, think about leaning forward with your hips, chest, and ears in front of your ankles.

Keep your head and chest up by looking 50 to 100-feet ahead of you. Swing your arms like pendulums in sync with your legs. Keep your forearms passing by your sides, not across your body, and keep your arms bent about 90-degrees.

Form Tip: Keep your posture tall. Don’t allow yourself to bend forward at the waist. If your upper body starts to collapse, your overall running form will suffer and speed will slow down.

Cue 4 — Keep Your Core Engaged

Your core is essential for keeping your posture upright, as well as keeping your breath strong. Focus on keeping your core engaged and lifting up out of your pelvis.

Maintain tight enough abs so you don’t wobble side-to-side or over-rotate while you run. If your shoulders are tilting or turning significantly as you run, it’s an indicator that your core may be too relaxed and not fully engaged.

Form Tip: Practice breathing in tempo without losing core tension. Count your steps as you breathe in and breathe out, and work on breath consistency in your pacing. Start slow and determine your individual optimal number of steps per breath.

Running Mistakes to Avoid

Running may seem easy because, technically, anyone can do it anytime. However, to improve your time and become a better runner, you need to follow a structured routine. Running without a plan can lead to pain, injury, slow times, and wasted energy. Here are the most common issues to avoid.

Running Too Much

This isn’t so much a technique issue as it is an enthusiasm issue. When it comes to improving your running, some people think it’s better to just do “more” and somehow any issues will sort themselves out along the way. This isn’t true.

To become a better, faster, and more efficient runner, you need a balanced running program — like you would for any other fitness goal.

Avoid It: Follow a well-planned, structured running schedule (like the sample plan laid out earlier in this article). A comprehensive plan should include training time, varied distances, and cross-training days to build skills, balance training and recovery, and avoid injury.

Skipping Recovery

Trying to get better without rest and recovery can set you backwards in your training. Your body needs recovery days to allow your muscles to repair, your cardiovascular system to adapt, and your nervous system to refresh.

Trying to be “all gas, no brakes” won’t get you to your goals any faster and can potentially put you on the sidelines if you rack up an injury along the way.

Avoid it: Make sure your training schedule includes rest days and recovery methods, including flexibility training which can reduce soreness and improve your range of motion. (2)

Benefits of Running

Running has definite benefits, both physiologically and psychologically. Those benefits become more pronounced when supported by proper recovery and other forms of exercise.

Cardiovascular Health

Running is an aerobic, cardiovascular activity that forces active work on the heart and lungs. This work strengthens the heart and lungs and can lead to a lower resting heart rate and higher blood oxygenation. In all, this leads to better cardiovascular health and a reduced risk of cardiovascular disease. (3)

Psychological Health

A “runner’s high” is often considered to be a post-run endorphin rush, where your brain releases feel-good chemicals in response to the almost-meditative blood-pumping exercise you just completed. There’s actually an abundance of science that connects running with improved mental health. Some research even suggests that running consistently can be as beneficial as pharmaceutical intervention. (4)

Additional studies have linked a regular running routine with improved sleep, citing that some people have a significant deep sleep improvement and a reduction in insomnia with as little as two short runs per week.

Note: Avoid any interference with your current doctors’ orders. If you are on prescription medication when starting or improving your running routine, let your doctor know and monitor your results.

Fat Loss

Cardiovascular exercise is a reliable method of fat loss. Many times, a simple walk can be an effective starting point. However, running has been shown to contribute more significantly towards fat loss and improved body composition than walking. (5)

A running program not only burns calories during the run, it has also been shown to suppress one’s appetite, making it easier to stick to the type of calorie-restricted diet necessary for fat loss.

FAQs

Why do my feet hurt after running?

It may be due to running too much and/or too quickly for your foot and ankle structures to adapt, or it may be as simple as running on worn-out shoes that offer no protection from repeated impact. Typically, running shoes should be replaced after you’ve put them through 400 to 500 miles of work. Even well-built shoes begin to breakdown at that point and they no longer offer the same level of cushioning and support as intended.

It is really important to pay attention to your feet, especially foot pain. Foot pain can lead to a very painful condition, called plantar fasciitis, which can affect foot function for years to come. Have a professional check your form while you run and help you with any stride corrections. Get a pair of shoes specifically made for running. Many specialized shoe stores can analyze your gait and help you find the right shoe.

What is a side stitch and why do I get them?

There are several possible factors that can cause side stitches including the timing of your previous meal, your breathing pattern, and the tightness of the ligaments around the diaphragm.

In general, stay hydrated before, during, and after a run; work on developing a breathing pattern in sync with your strides while you run; eat a light meal two to three hours before your run; and if you have pain during a run, stop and massage the area until the pain subsides instead of trying to run through the discomfort.

Ready to Run?

Are you inspired? Good. Lace up and get going. Just remember that overdoing it is not going to set you ahead. If you want a goal to really get yourself in gear, find a local 5K and sign up. Then mark it on your calendar, follow the plan, refine your technique, and pick up your pace to start shaving your time down.

References

1. Ralston, G.W., Kilgore, L., Wyatt, F.B. et al. Weekly Training Frequency Effects on Strength Gain: A Meta-Analysis. Sports Med – Open 4, 36 (2018). https://doi.org/10.1186/s40798-018-0149-9
2. Sands, William & Mcneal, Jeni & Murray, Steven & Ramsey, Michael & Sato, Kimitake & Mizuguchi, Satoshi & Stone, Michael. (2013). Stretching and Its Effects on Recovery: A Review. STRENGTH AND CONDITIONING JOURNAL. 35. 30-36. 10.1519/SSC.0000000000000004.
3. Lee, D. C., Pate, R. R., Lavie, C. J., Sui, X., Church, T. S., & Blair, S. N. (2014). Leisure-time running reduces all-cause and cardiovascular mortality risk. Journal of the American College of Cardiology, 64(5), 472–481. https://doi.org/10.1016/j.jacc.2014.04.058
4. Oswald, F., Campbell, J., Williamson, C., Richards, J., & Kelly, P. (2020). A Scoping Review of the Relationship between Running and Mental Health. International journal of environmental research and public health, 17(21), 8059. https://doi.org/10.3390/ijerph17218059
5. Williams P. T. (2013). Greater weight loss from running than walking during a 6.2-yr prospective follow-up. Medicine and science in sports and exercise, 45(4), 706–713. https://doi.org/10.1249/MSS.0b013e31827b0d0a

Special thanks to Yusuf Jeffers at Mile High Run Club. If you’re entering your first (or next) marathon, consider their specialized marathon training program.

Featured Image: PeopleImages.com – Yuri A / Shutterstock

The post How to Run an 8-Minute Mile Pace appeared first on Breaking Muscle.

I’ve been coaching for almost twenty years now, and I am obsessed with hill running. I have Payton to thank for this, and since speed is the ultimate goal in all of my programs, hills (or stairs for those of you who don’t have a suitable hill close by) are an absolute must in any speed or conditioning program. I’ve spent the bulk of my career split between Cal Poly and San Jose State and both places have significant hill/stadium inclines that are perfect for hammering my athletes.

Why Hills?

Strength and power are critical when we are talking speed, especially during the acceleration phase. Forty-yard dashes, great running backs darting through a seam, a batter racing down the first base line trying to beat out a throw, or a forward exploding to the hole, the sudden burst of speed is the most important factor. It’s the first three to five steps that determine the success of the effort.

Watch the NFL combine. When you see the athletes run their 40s, it’s the start that is the greatest determiner of a good time. Inversely, when you see a guy stumble out of the gate or take a sloppy step, you can rest assured that the time will be less than impressive.

Hill running teaches the drive phase of a sprint as nothing else can. Because of the incline, the runner must use the forefoot to climb. One of the most important speed training cues we use is that front of the foot is for speed, the heels are for braking. Even big guys, who by virtue of their size and propensity to heel contact first when they run on flat ground, are forced into an “appropriate” sprinting position. Think of the lean that you see world-class sprinters use in the first 50-70 meters of a 100-meter dash — that is the position we want to teach and the hill automatically does it for us.

The most obvious benefit is the load hill running puts on the legs. I have always thought that parachute pulling, banded running, and partner towing are silly given that all of those devices or routines are targeting the benefits of time on the hills. Next to squatting, Olympic lifting and/or kettlebell training, nothing will address leg strength and explosiveness like sprints up a hill.

Use Hills for Lateral Applications

Because the vast majority of the teams that I train for speed don’t actually get opportunities in their sports to run straight ahead where track workouts would benefit them (think top-end speed), we devote nearly all of our time working change of direction training. Many kids have little or no understanding of how to turn. They have no understanding of where their body is in space, insist on using their toes to slow down, and more often than not, have little control of their momentum when they run.

Because of the incline of your chosen hill, the runner must naturally situate his/her drive foot in a “toe-in” position when they laterally climb. If they don’t, their efficiency goes down the toilet and they will feel, almost instinctively, a need to adjust. When one are on flat ground, one of the major takeaways in footing that I teach is a subtle toe-in on the outside leg of a directional turn. This does two things. First, it allows the runner to access the big toe completely when they drive. Second, it directionally is in sync with where they are trying to go. Believe it or not, this is something that many of these kids do not possess when they show up at first. And, what you get when they don’t own this technique is a slow, power-stripped attempt at redirecting themselves.

Next, gravity is a bully. The natural incline of the hill demands a very forceful push. One that is necessary on flat ground when the athlete is attempting to accelerate.  If I can get a kid to haul ass up the hill, either laterally or straight ahead, they have context and I can get that type of understanding on flat ground. 

The Benefits of Backward Hill Sprints

Hill running backward is the perfect way to hammer your athletes. The hill I use is out behind our sports complex at Cal Poly is about a 35-yard climb at approximately a 14 percent grade. Steep. We have integrated backward running into the final phase of our hill workouts. Part of it is because I want my kids considerably uncomfortable, part of functional speed for my defensive backs and linebackers, and the other part is because I want them to develop a degree of toughness.

When I was in college, we used to have to backpedal around the outside of the Begley Building at EKU. Truthfully, it was a by-design way to make us miserable. The changes in incline outside were constant and there was an intimate relationship with misery because we would be told to do this for 15 minutes or more without stopping. It was a total jerk move but it taught us a lesson — learn how to push through pain. Nothing careless, just a leg burn that would make you nearly gag on your own vomit.

The foot drive that backward hill running produces basically cannot be duplicated anywhere else. It teaches the kids how to push with all they have off of the forefoot. Remember, acceleration happens at the front of the foot and braking happens in the heel. This trains the runner on the appropriate pressures, where to put them, and how to use their feet in an economic way.

Hills Teach Running Efficiency

Again, because of the incline, the runner is put into a position where they have no choice but to give an all-out effort. Because of the distance, they have to travel up a hill, casual jumping or sissified hopping only makes the getting up the hill take 10 times longer. Because they want it to be over as soon as possible, you get a natural full effort.

The bounding has turned out to be the hardest thing for my kids. Other things might hurt more, but the bounding makes them work as hard as they can, coordinate movements to be as efficient as possible, and it completely burns their anaerobic energy systems to the ground. It’s a pleasure to watch.

Featured Image: KieferPix/Shutterstock

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17-year-old Tiler, from Keighley, West Yorkshire, is set to be one of the youngest athletes for Team GB in this Summer’s Olympic Games. She will go as reigning British Champion, having taken two British records at the most recent British championships. She is also the gold medal winner at the Youth Commonwealth Games. Sonny Webster is likewise the current British Champion and finished fifth at the 2014 Commonwealth Games, as well as being an U23 British Record holder.

On her selection for Rio, Tiler commented:

“I am so excited and honoured to be representing Team GB in Rio this summer; it’s a dream come true and something I’ve wanted ever since I got into the sport. The next few weeks of preparation are so important and…I’m 100% focused on ensuring that I’m in the best possible condition heading into Rio.”

Bristolian Webster likewise commented:

“The Olympics is undoubtedly the biggest stage for the sport. I’ve been training well and my recent performance at the British Championships has given me a fantastic platform to build on; the next few weeks of preparation are absolutely crucial.”

Former female favourite Zoe Smith was taken out of the running with a dislocated shoulder at the British Championships last month. Smith expressed her disappointmentto not represent Team GB at the Games in an Instagram post earlier today, but wished the best of luck to Tiler in the Summer Games.

Tommy Yule, the performance director at British Weightlifting, has expressed his pride at the selection of Tiler and Webster. In a statement, Yule lauded their recent progress and personal best efforts in recent national and international competitions, stating that all coaching focus will now be on giving their best chance of performing well in Rio.

Great Britain has won seven medals in Olympic weightlifting – one gold, three silver, and three bronze. The most recent was won by David Mercer in Los Angeles in 1984.

The 2016 Olympic Games will be held from 05-21 August in Rio de Janeiro, Brazil.

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Joint ill-health interferes with our ability to detect external and internal forces from the ground, the wind, an opponent, or our own inertia. Our ability to take in everything that occurs in wrestling, grappling, combat situations, or any situation with a direct opponent is measured in sport as an output.

The essence of an athlete is the ability to process internal and external sensory stimuli (inputs) into gross or fine patterns (outputs).

The essence of an athlete is the ability to process input stimuli into output patterns.

Poor Movement Isn’t Poor Coaching

Every effort to regain mobility improves the ability to detect subtle and not-so-subtle movement. Once athletes regain this movement, cues to improve skill will be more effective due to increased sensory input.

Once athletes regain mobility, cues to improve skill will be more effective due to increased sensory input.

How Ido Portal Helps Conor McGregor

Ido Portal and Conor McGregor both look as if they have excellent mobility in key areas (ankles, hips, thoracic spine, and shoulders). This means they will benefit from training in free movement and natural environments.

Following this sequence results in an improved readiness to display fine and gross motor patterns.

Conor McGregor demonstrates the value of mobility first, followed by the implicit cues that natural freeform movement provides. Following this sequence results in an improved readiness to display fine and gross motor patterns – in other words, the patterns that land or dodge a punch at the right time.

You’ll also enjoy:

• Stability Versus Mobility: The Bigger Picture is Movement
• Move Your Body, Move Your Brain: Training for Neuroplasticity
• Motor Control and Movement Patterns: A Must Read for Athletes
• New on Breaking Muscle AU

Photo courtesy ofAndrius Petrucenia on Flickr (Original version) UCinternational (Crop) [CC BY-SA 2.0], via Wikimedia Commons.

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When do you work out? Anyone who exercises consistently has an answer to this question. The people who build sustainable health and fitness aren’t the ones bebopping into exercise classes on random evenings, and convenient long weekends. These people have a plan. Ask them when they work out and they’ll tell you:

• “First thing in the morning before the family is up.”
• “On my way to work. I shower and get ready for work at the gym.”
• “On my lunch break.”
• “Right after work, before I get home.”

Those who struggle to consistently exercise usually will cite being too busy as the reason. It stands to reason. Even if you are doing a very efficient 30 minute or less HIIT routine, the time getting ready to go to the gym, driving to the gym, locking up your valuables, and making small talk will usually accumulate to well over an hour. But you can fit in exercise so much more efficiently if you ditch the gym and split your workouts into a few short blocks throughout your day. We are humans after all. Like all animals, we’re made to move more than just once a day.

I’ve advocated this approach in my five-alarm and four-alarm workout articles, but these plans both assume that exercises must be equipment-free if you are going to fluidly fit them into the openings of your day. Bodyweight exercise is great, but options become even more fun and diverse if you master the kettlebell. This simple tool offers unparalleled effectiveness. If you keep a kettlebell by your desk, you could make tremendous strides towards any fitness goals. In fact, spreading exercise out over a few quick kettlebell-centered blocks may be an even more effective way to train than the standard all-at-once approach

As I argued in Learn the Kettlebell to Unlock Freedom, the kettlebell is the most effective, efficient, and portable tool in fitness. It tones, stokes endurance, enhances mobility, and builds functional strength and power. Its unique design brings a powerful training effect and allows for the fun of continuous skill improvement. Of course, it is still a great tool for those simple, easy meat and potatoes exercises.

Making Your Plan

Once you master the kettlebell (I recommend my Complete Kettlebell Program), the only things left to figure out are:

What three or four times of day work best?

• First thing in the morning, prior to lunch, before heading home
• Just find a fourth time or settle at three times
• Set phone alarms or some other predictable cues to trigger the exercise. Consistent action is based on habit and the science of growing willpower. For more help with this, see my free ebook, The Essential Guide to Self-Mastery.

How do you plan on storing your kettlebell at work?

• Under your desk?
• In the car?

What work clothes are easiest to exercise in?

• Look up work clothes you can exercise in for your gender. There are tons of women’s options. Men, it is getting better, too. Thank goodness for stretchy golf pants.

How can you reduce the self-consciousness associated with being the weirdo who works out?

• You can close the blinds if you have an office. You could step outside or identify a rarely utilized space. Or, you could just not care. You are awesome, after all.

What kettlebell workouts can you do and how will you structure your plan?

• There are tons of options. Once you’ve mastered the basics, try mixing and matching the following six to ten-minute blocks.

Kettlebell Exercise Block 1 Options

Each block should begin with this very quick kettlebell warm-up:

• 5 per side Kettlebell Halos
• Kettlebell Squat Pry Series
• 3 per side 1-leg Kettlebell RDL
• 5 Push-Ups

This block is, ideally, done first thing in the morning. Because this is prior to getting dressed for work, you have the opportunity to get a little dirtier. I recommend taking this opportunity to do Turkish get-ups (TGU), the king of all exercises.

Options include:

• Set a timer for six to eight minutes and continuously alternate between right and left hand TGU
• 3 rounds of 1 right-hand and 1-left hand TGU with 10 per side kettlebell rows

Kettlebell Exercise Block 2, 3, and 4 Options

Option 1

3 rounds of:

• 5 per side Kettlebell 1-leg RDL Rows
• 3 per side Kettlebell Snatch or Kettlebell Strict Press

Option 2

• Six to eight minutes of two hand kettlebell swing intervals. Start at 30 seconds of work and 30 seconds of rest and work towards less rest.

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Option 3

• Six to ten minutes of constant suitcase carries.

It is well documented that outdoor breaks boost energy and work productivity. Head outside and do this single-arm farmer’s walk variation. Just pack your shoulder down and back and grip the bell tightly. Walk. When your grip loosens switch hands. Continue in this manner until you are out of time.

Option 4

• Six to ten minutes of single-arm kettlebell swings — 10 left, rest, 10 right, rest, repeat until time elapses.

Option 5: The Gauntlet

• 15 per side 1-arm Kettlebell Clean, Reverse Lunge, Press (alternate hands after one rep of all three exercises.)
• 20-30 Two-Hand Bent-Over Rows

Option 6

Five to ten minute AMRAP:

• 10 Kettlebell Goblet Squats
• 5 Push-Ups

Option 7

Two-Exercise Tabata:

• Choose any two kettlebell exercises to alternate between and do eight rounds of 20 seconds work/10 seconds rest.

Kettlebell Fitness Is Good for You

There are many other options, but these exercise blocks should be more than enough to get started. Any day that included three or four of these options would be an extremely active, healthy day. That is the benefit of learning the kettlebell — the most portable, powerful tool in fitness. It is a skill that unlocks a lifetime of fun fitness.

Featured Image: Srdjan Randjelovic/Shutterstock

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The aim of this article is to break down the functional mechanics of the bridge in comparison to the squat, and explain how it’s possible to train the bridge, yet still be unable to recruit the glutes during the squat.

(From now on I will use “bridge” to cover the use of both the glute bridge and hip thrust).

How the Muscles Work

Before we analyze the squat and the bridge, we must begin with principles that allow us to understand how muscles function in an isolated exercise like the bridge versus the compound movement of the squat.

A lot of exercise science concerns strengthening muscles in an isolated way. This isolated method is based upon a concentric muscular contraction that shortens and creates motion. In the case of the bridge, the glute concentrically contracts to produce hip extension.

In an article called Hip Thrust and Glute Science, Bret Contreras discussed the science of maximally recruiting the glutes, including a study on the optimal amounts of hip and knee flexion required for the greatest EMG readings. The purpose of this article is not to question his methods, as they are correct for the function and goal for which they are used – maximum glute contraction for maximal hypertrophic gains. Instead, this article will show how the bridge is not correct for improving glute function in our goal, the squat.

The glute bridge has been supposedly developed further with the use of bands around the knees to push out against (hip abduction) and turning the toes (external rotation). The theory is that performing all three concentric glute muscle actions simultaneously (extension, abduction, external rotation) will ensure maximum EMG activity of the glute.

“Conscious muscle contractions come from isolated movements, but during functional (multi-jointed) movement it is impossible to tell every muscle to work.”

A high EMG reading is considered of great importance in terms of how good an exercise is at recruiting a muscle. The bridge has a high EMG activity; therefore, it should teach our glutes to work when we perform the more functional, compound squat.

So why doesn’t this happen?

How the Body Works

In the bridge, you aren’t teaching the glute to squat, but only to hip extend. The bridge works in the lying face-up position, with a nervous system that is as good as asleep. Relate this to prolonged bed rest, where muscles atrophy and people get weaker because we have lost our fight against gravity, which is the thing that stimulates low-grade constant muscle activation.

When we lie down, we are no longer fighting gravity. This means the nervous system throughout the body is experiencing little to no activation. So when the hips are driven upward, the only neurological drive goes to the glutes, hence the high EMG reading for the bridge.

When we stand under load ready to squat, the amount of pressure the whole nervous system experiences is greater than that of the bridge. As we begin our descent and the hips are moving toward the floor, there is neurological activity going to every muscle of the body. As we squat, muscles within the hip are all shortening and lengthening at different times, learning how to work as a team to overcome both gravity and the load that is traveling with momentum.

This is one of the key factors as to why the glute bridge doesn’t transfer to squatting. The body works as one complete system, with a huge neurological conversation going on between the muscles to complete the task. When we perform a glute bridge, the glutes are learning to work in isolation, and there is little conversation with neighboring muscular friends. Consequently, when we stand up and perform a squat, the glutes no longer know when they need to contract relative to the other muscles working during the compound squatting movement.

The nervous system works subconsciously to control all human movement. Conscious muscle contractions come from isolated movements, but during functional (multi-jointed) movement it is impossible to tell every muscle to work. You can’t choose the sequencing of muscle firing patterns because there is more than one muscle working. It is impossible to consciously control the complexity of that sequencing. Even if you could control the sequencing, you would be so distracted from the task at hand that you would probably fail the lift anyway.

How the Mechanics Work

The sequencing of muscles is not the only contrasting factor, the mechanics are also different. In the bridge, the glute is starting from a point of no activity and then shortening. The glute has stored energy, but there is no stretch-shortening cycle like there is in the squat.

During the down phase of the squat, the glute is moving through hip flexion, adduction (it starts in a relatively abducted position, but continues to move inward as you squat), and internal rotation. These are the natural mechanics of the squat descent.

The coupled mechanics of the knee are flexion and internal rotation, so an internally rotating femur occurs in the eccentric phase of the squat. Please note, I am not saying the knees kiss each other. If the knee tracks over the foot, then this is internal rotation of the hip.

The down phase creates a lengthening of the glute in all three planes motion (hip flexion in the sagittal plane, hip adduction in the frontal plane, and internal rotation in the transverse plane). This lengthening process creates an elastic load that enables the glute to explosively and concentrically extend, abduct, and externally rotate the hip, allowing us to stand.

“[L]imited range of motion means the glute isn’t learning what to do in the hole at the bottom of the squat, which is when we really need the glute to help us.”

The above joint motions are not replicated during a bridge, as there is no stretch-shortening occurring due to the limited range of motion the bridge is performed within. One effect of the bridge is glute tightness, meaning the glute can only contract in a shortened range of motion, not in a huge range of motion like the squat. This limited range of motion means the glute isn’t learning what to do in the hole at the bottom of the squat, which is when we really need the glute to help us.

Enter the Lunge

To truly assist the activation of the glute, the closest exercise to the squat is the lunge. The joint motions of the hip are almost identical – hip flexion, internal rotation, and adduction on the descent of movement, allowing the glute to work through its stretch-shortening cycle. However, there is a small difference between the squat and the lunge. In the lunge, we have ground reaction force as the foot hits the floor, so the mechanics are not fully identical as the squat has a top-down loading pattern.

But in the lunge the glute is learning how to work with all the other muscles of the hip in a coordinated and synchronized sequence of movement. The joint angles are similar to that of the squat (on the front leg) and, importantly, the ankle, knee and spine are learning how to move with the hips through that motion as well. In the bridge, only the hip is moving and extending, with the ankle and spine in a completely different position and under a different stress than in the squat, so the correct movement pattern and muscle sequence is not being learned.

“In the bridge, only the hip is moving and extending, with the ankle and spine in a completely different position and under a different stress than in the squat.”

References:

1. Contreras, B. “Hip Thrust and Glute Science.” The Glute Guy. Last modified April 6, 2013.

2.Worrell TW., et al. “Influence of joint position on electromyographic and torque generation during maximal voluntary isometric contractions of the hamstrings and gluteus maximus muscles.” J Orthop Sports Phys Ther. 2001 Dec;31(12):730-40.

Photo 1 courtesy ofShutterstock.

Photo 2, 3, & 4 courtesy ofCrossFit Empirical.

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