3 Exercises to Train Your Mind. What percentage of performance on race day is mental: 50 percent; 75 percent; 95 percent? And how often do you train your mind? Many athletes would readily admit that more than 70 percent of our performance depends on our mental outlook, yet most athletes spend little to no time training their mind. Our mental race dialogue is built upon what we do in practice. We can't flip a switch and expect to have a positive mental dialogue (that we actually believe) during a race unless we've practiced the same dialogue in training. Train your mind and prepare to battle negative race-day banter with three simple techniques. Superman Booth Clark Kent was a dorky awkward looking reporter badgered by Lois Lane until he stepped into a phone booth. Create your own imaginary phone booth where you feel extraordinary.
Helium Balloon What does your inner voice say to you? If I imagine giving that voice after hit on a helium balloon, I take away his power over me. Stickers Perfect Practice Recent Articles: Tips for Energy-Efficient Running. The subject of clean energy is an important one today. There are many good reasons to reduce our over-reliance on carbon based fuels, become more efficient in how we use energy, and use clean fuels that don't create as much waste and environmental damage. The same is true for the way we take care of our own bodies, which can be viewed as a microcosm of the world around us.
ChiRunning and ChiWalking are meant to set up the conditions so that: 1. You are more energy efficient. 2. You are using clean energy sources that don't cause waste. 3. In our many discussions about energy efficiency and clean sources of energy, it was difficult to narrow down the topic. It's worthwhile to stop and ask yourself, "What is my energy source? " As you become more efficient with your running, you can reduce your reliance on inappropriate muscle usage. Running with tight glutes, tight shoulders, or a tight pelvis can increase the workload to other muscles. 4 Mental Tips to Boost Your Run. The Diet Detective: How to Perfect Your Posture.
Want to look slimmer without doing any "real" work? How about getting rid of back and neck pain? It all starts with one simple thing: posture. We talked with a few posture experts, and here's what they had to say: Why is good posture so important? Nothing ages you faster than a stooped posture. A strong, straight spine portrays youth and vigor, says Janice Novak, author of Posture, Get It Straight! And finally, posture is the single most important factor in the health of your back and joints. What are the main culprits responsible for our terrible posture?
As we age and work in sedentary jobs, there is a tendency for our heads to go forward, our shoulders to round and our bodies to slump from performing tasks in the same poor postures every day, says Marilyn Moffat, a professor at New York University and author of Age-Defying Fitness (Peachtree, 2006). Basically, we sit too much. How should you sit? "You want to maintain the natural curves of your spine. Dr. From a side view: How to Beat the Wall During Your Marathon.
Every year hundreds of thousands of runners will have the opportunity to "hit the wall. " "The wall" is defined as that period in a marathon when things transition from being pretty hard to being really, really hard. It is the point where your body and mind are simultaneously tested. It's the perfect intersection of fatigue and diminished mental faculties.
Or as you most likely remember it, it's the exact point where all your pre-race plans went out the window. How you handle "the wall" can literally make or break your marathon. Read on to learn more about why "the wall" happens and how you make sure it doesn't derail your next big race. More: Getting Past "The Wall" on Race Day Much like the Bermuda Triangle, "the wall" is a simultaneously mythical yet very real space. Let's face it, 26.2 miles is a really, really long way to go. Great Expectations "The wall" feeds off the games your mind plays during the taper period. Mind Games: More: 4 Mental Tips for Long-Distance Runners. 10 Steps to a Successful 10K. Harder to find these days, but a fun distance to run, the 10K can be a great bridge between a 5K and a half marathon. The 10K is twice as long as a 5K, but in many respects it's a more enjoyable race. Instead of shifting immediately into 5th gear from the starter pistol, the 10K allows for a little more time to get in your groove.
While the 10K pace may be a little toned down from the 5K, it's still moving at a pretty good clip and for twice the distance. Speed training is a component of 10K training, but endurance-training is really the key to a successful a 10K. Working to maintain your speed over a longer distance is now your primary focus. More: 10 Tips for Your First 10K Listed below are several tips to help you achieve great results with your next 10K. 1. Having a solid base before beginning your 10K training, will ensure that you're acclimating only to the new training demands. More: 7 Running Experts on the Art of Base-Building 2. More: 4 Tips for Group Runs 3. Do your homework. 5 Running Tips for Beginners. The Benefits of Minimalism – Simplicity and Freedom. Beginner’s Guide to Long Distance Running. Editor’s Note: This is a guest post from Matt Frazier.
For the past few decades, running hasn’t seemed so cool. For most guys, the thought of running–not for another sport or because you’re being chased, but for its own sake–conjures up images of high school gym class. Or maybe a skinny guy in short shorts. But that’s all changing. Runners like ultramarathoner Dean Karnazes are giving distance running a new face, and redefining our image of what a distance runner’s body looks like. Races like the Tough Mudder and Warrior Dash are exploding in popularity, as alternatives to the same old road 5K or half marathon. Even what we wear on our feet is changing: the barefoot running movement and minimalist barefoot-style shoes like Vibram Fivefingers (regardless of what you may think about how they look) are bringing to the sport hordes of new people who a few years ago would have sooner ripped their toenails out than go for a run.
Why So Many People Hate Running, And How to Fix It Why? Run Slower. Bike Touring: A Beginner’s Guide. Editor’s note: This is a guest post by Bryan Schatz. I glanced back and there was my long-haired friend Dan just behind me, pedaling like a madman up yet another endless hill. His face was red with fury, sweat dripping onto the handle bars and his eyes fixated on the white painted shoulder line separating us from the speeding maniacs that frequented this road: Pacific Coast Highway in California. The false summits had become the source of too much agony over the past few days and now he didn’t dare look more than five feet ahead of him.
Our legs were constantly cramped, our bodies sun burnt and sore, and we’d forgotten to apply the Chamey Butter to our punished asses almost every morning. This is what bike touring means: It means adding a rack or trailer to your bike, stuffing two panniers to the brim with food, water, clothes, jackets, equipment, books, maps, a sleeping bag, a tent…maybe more. Sound fun? Despite the hardships, journeys atop bicycles are immensely enjoyable. Two Wheels to Freedom-Part II: Gearing Up for a Bike Tour. Editor’s note: This is a guest post from Bryan Schatz. Leaving off from the previous post on the nature of bike-touring and what to expect, the following is a basic overview of equipment and things to consider in order to prepare for a bike-tour. Invariably, the particulars of each tour will vary depending on your particular style. As outlined previously, dirt bag travel is quite different from the more comfortable variety.
That being said, there are a few basic aspects that should be understood by all would be adventurers when preparing for an extended trip aboard your trusty, two-wheeled machine… Terrain, Climate, and Duration The components and equipment you ultimately purchase will depend on the type of trip you are going to take. Say, for example, you will be pedaling on dirt roads, rock and root-laden single tracks, or deep in the backcountry; your needs will be quite different from the road cyclist. Bicycle Components Frame: Your frame needs to fit, and it should be made of steel.
Boxing Stance and Footwork. Image from arwriterphotog Editor’s note: This is a guest post from Chad Howse who is doing a series of posts for AoM on the basics of boxing. Thanks Chad! In this installment of the “Boxing Basics” series I’m going to cover proper stance as well as a bit of footwork. There are a couple things you want to accomplish in your stance. One, you want to be ready to react, which means having your knees bent in an athletic stance with the weight on the balls of your feet, and two, you want to protect yourself.
Take a look at the tips after the video for some extra info. Note: The video primarily shows an orthodox stance. Video Tips 1. If your feet are too wide you might have more balance, but you’ll also lose some power on the dominant hand. Also, don’t keep your feet in a straight line; this will take away from your power. 2. I say have your back foot slightly out to the side, but don’t go overboard. 3. 4. Keep your knees bent with the weight on the balls of your feet. 5. Tagged as: boxing basics. Boxing Defense. Editor’s note: This is a guest post from Chad Howse who is doing a series of posts for AoM on the basics of boxing. Check out Part I and Part II. In a sport where the objective is to hurt your opponent more than he hurts you, defense is a pretty important thing, which is why we’ll be covering how to defend yourself from getting hit before we go over punching.
The first thing that should be understood about defense is that it is more or less done to serve another purpose. You’re not blocking just for the sake of not getting hit, but blocking to get in a position to return an effective punch that will hurt your opponent or lead to a punch that’ll land flush. There are two methods to do this: 1. 2. In the following video I’ll be showing you examples of how to defend against each punch, either by blocking or slipping. Video Tips Mix it up Don’t rely on just blocking or just slipping. Stay tight You’ll hear announcers say, “This guy has some tight defense.” Be on balance Don’t give anything away. How to Punch: The Jab and Cross.
Editor’s note: This is a guest post from Chad Howse who is doing a series of posts for AoM on the basics of boxing. Now that we’ve covered wrapping your hands, stance and footwork, and defense, it’s time to get into a little bit of offense. We’ll start with the most important punch in boxing, the jab, and then get into another extremely important punch, the cross. I’ll cover the basics on each punch for both orthodox and southpaw stances. Why is the jab the most important punch in boxing? Because it’s the most used punch.It sets up your more damaging punches.It’s used to gauge distance and create angles. After the video I’ll lay out a list of tips to keep in mind when performing each punch.
Video Tips Transferring Weight Effectively transferring weight is extremely important when throwing a jab. The cross, whether it’s a left or right cross, is one of the most powerful punches in your arsenal. When it comes time to throw his punch, he transfers that weight to his front leg. Relax. How to Throw a Hook Punch and Uppercut Punch. Editor’s note: This is a guest post from Chad Howse who is doing a series of posts for AoM on the basics of boxing. As I mentioned in a previous article, it’s always the punch you don’t see coming that results in a knockout. And the hook and the uppercut are two punches that, if thrown effectively, can catch your opponent off guard.
I’ll start off by outlining a couple of rules: Don’t throw a lead uppercut. I’ll get into the specifics in the following video, then list some tips at the end of the article. Feel free to add more tips in the comments section, there were some great ones in the last article. Tips: Put your body into it Every punch starts from the ground up, but this is especially true with the hook and the uppercut. Let your hips lead the punch, with your shoulder and arm following. Ali demonstrates the power of the hook. Protect yourself when throwing the punch When guys throw a hook, a lot of the time they throw their chin out there as well, giving their opponent a nice big target.
Punching Combinations for Boxing. Editor’s note: This is a guest post from Chad Howse who is doing a series of posts for AoM on the basics of boxing. So we’ve gone over the various punches and how to defend those punches; now it’s time to get into some combinations. A single punch by itself is pretty much useless. You need a jab to set up a cross, or a cross to set up a hook, or a hook to set up an uppercut and so on. If you’re just throwing one shot punches your opponent will see each punch coming, adjust, and land a flurry in return.
In the video below I go over 3 basic combinations, and as with each article in this series, I’ve put a few tips after the video. Tips Using the jab to measure distance On the double jab + cross, throw out two fast and powerful jabs as you’re coming closer to your opponent. He’ll be concentrating on how to defend the two quick jabs. Make the last punch count I’ve heard guys say that they throw each and every punch at 100%. Don’t be repetitive Don’t have a pattern to what you’re doing. Increase Punching Power. How to Wrap Your Hands for Boxing. How To Win a Street Fight. Let’s say you’re out with your buddies (or maybe a lovely young lady) having a good time, when all of a sudden some jackass shoves you. You didn’t do anything to instigate the guy, but it doesn’t matter. There is a special breed of males, that when inebriated, start fights with random people.
This breed, when found in their wild habitat, are often accompanied by their similarly boneheaded buddies. Or perhaps you and your posse end up in a rumble with the Socs because one of your buddies killed a Soc while trying to save Ponyboy from being drowned by a douche bag Soc. Man, I hate them Socs. What can you do to prepare for a street brawl and protect yourself in this type of situation? 1. 2. 3. 4. 5. Knee to the groin. 6. A punch to the head. 7. 8. Inspired by The Worst-Case Scenario Survival Handbook and Man Skills If you liked this article, please bookmark it on del.icio.us or vote for it on Digg. How to Make and Use a Bulgarian Training Bag. Steve Nave Editor’s note: This is a guest post by Joe Hashey, CSCS.
Are you sick of waiting for machines at your local commercial gym? Perhaps you just want to spend more time at home and are looking for a workout solution. Whatever your reason might be, making your own version of a Bulgarian Training Bag is an effective and practical solution. What Is a Bulgarian Training Bag? The original creation of the Bulgarian bag is credited to Ivan Ivanov, a former Greco-Roman wrestler from Bulgaria that was hired as a US Olympic wrestling coach.
The bag was soon adopted by fitness professionals as a versatile tool for muscular endurance and general fitness. Depending on your exercise selection, the Bulgarian Training Bag can be used to target the legs, shoulders, core, upper back, triceps, biceps, and forearms. Even though it was originally developed for wrestlers, the Bulgarian training bag is an excellent fitness tool for everyone. How to Make a Bulgarian Training Bag Materials Needed: Conclusion. Workout Routines - Workout Plans for Men & Women | Workout-X. Plans. Perfect Practice: Train to Race.