(3109,2,'2016-06-07 01:15:19','2016-06-07 01:15:19','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><strong><em>PART 4 - THE IMPORTANCE OF \'STRIDE\' CADENCE</em></strong></span></h1>\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/S30kZa_oPnM\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\">What is running cadence?</span></h3>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Running cadence is the number of  strides you take expressed in strides per minute (SPM).</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>It can be calculated simply by counting your strides, however it is more easily managed by way of a metronome or cadence feature via a smart watch. <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/run-6.jpg\"><img class=\"  wp-image-2913 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/run-6-300x205.jpg\" alt=\"run 6\" width=\"230\" height=\"157\" /></a></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>A person averaging around 150-160 SPM (at any speed) is widely considered to be holding an inefficient stride, while experts believe somewhere around 172-180 SPM is perhaps most efficient. </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>A superstar highly conditioned runner averages between 180-210 SPM. </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>One\'s sustained running cadence is largely regulated by aerobic capacity (fitness) and talent (neuro-muscular function).</em></span></h5>\r\n</li>\r\n</ul>\r\n<h3></h3>\r\n&nbsp;\r\n<blockquote class=\"l-block\">\r\n<h3><span style=\"color: #ffffff;\"><strong>Why is \'running\' cadence important?</strong></span></h3>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>The main reason for increasing running cadence is to reduce the cost of impact.  This means reducing the demand on one\'s musculo-skeletal system.  The harder one hits and momentarily stops on the surface, and as a result spends stabilising on this support, the greater the ask of muscles, bones, and joints.  </strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>The harder muscles and joints work per stride, the more vulnerable they become to fatigue, or worst still breakdown.  </strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>So, (increasing) cadence becomes important to reduce the cost of structural impact.  </strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>Basically it\'s about loading up your engine (heart &amp; lungs) and preserving your chassis (your muscles &amp; joints).  </strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>Of course it\'s about finding your optimal balance.  </strong></em></span></h5>\r\n<div align=\"center\"></div></li>\r\n</ul>\r\n</blockquote>\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>More info on running cadence...</strong></span></h3>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>If your average SPM is rates around 172-180+it becomes increasingly difficult to land and load your supporting weight ahead of your hips.  Loading your weight ahead of you hips breaks (momentarily) your forward momentum more than if you were loading under your hips.  </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Running efficiency or more so economy is largely about rhythm - holding an even tempo (cadence), regardless of your terrain (up or down), your speed, your leg length, or your current level of conditioning, will promote improved rhythm and economy.  </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>\'Generally\' the faster your turnover the better.  However, while a faster <img class=\"alignright wp-image-3708\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/re-300x300.png\" alt=\"re\" width=\"281\" height=\"281\" />cadence will likely reduce your cost of impact (via return to sender reverb back up through your legs), it \'will\' increase your heart &amp; breathing rates.  </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Finding your sweet spot is key.  It\'s recommended you work on increasing your cadence at slower speeds first, then, slowly bridge up to faster sustained speeds with improved conditioning (both aerobically &amp; neuro-muscularly).</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>I have most certainly found increasing a runners cadence (when appropriate) significantly reduces the risk of classic running related injuries - plantar fascia, shin splits, achilles tendonitis, calf tears, pre-patella femoral pain (knee), quads tears, hip displacements, and lower back complaints.  </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>I\'ve also found on average holding between 174-178 cadence is most appropriate and efficient for most runners.  Again, the more conditioned and talented the runner, the greater cadence can be employed.  </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Try counting one stride for 15 seconds then simply multiply by 4 = CADENCE in SPM.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Increasing your cadence is likely to reduce the time you\'ll be spending on support - this is good as you\'ll be spending less muscular energy supporting your weight.  </em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/Wfzya-_qI1I\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><span style=\"color: #ffffff;\"><strong>Running Dynamic Details - D. Sharp (with his permission)</strong></span></h3>\r\n&nbsp;\r\n<blockquote>\r\n<blockquote class=\"l-block\">\r\n<h5><span style=\"color: #ffffff;\"><em>Using the Garmin 620 Smart watch - we assessed David\'s;</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>Cadence - SPM</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>Ground contact time - how long he spends on support on average each stride. </em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>Vertical oscillation - how high on average he rises each stride.   </em></span></h5>\r\n<div align=\"center\"></div></blockquote>\r\n</blockquote>\r\n<h5></h5>\r\n<h5><span style=\"color: #993366;\"><strong>Average Cadence - how many times his legs turnover per minute - the more (generally) the better) - 182\r\nspm.</strong></span></h5>\r\n<blockquote>\r\n<h5><span style=\"color: #ffffff;\"><strong>Terrible - 150-160 spm<img class=\"alignright wp-image-3713\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/hj-300x215.jpg\" alt=\"hj\" width=\"412\" height=\"295\" /></strong></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><strong>Poor - 160 - 165 spm</strong></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><strong>Good - 165 -176 spm</strong></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><strong>Damn good - 176 - 182</strong></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><strong>Freak (might be by run by battery) - 182 - 190+</strong></span></h5>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h5><span style=\"color: #993366;\"><strong>Vertical Oscillation - this is his up and down height - the lower the better  -9.0cm</strong></span></h5>\r\n<blockquote>\r\n<h5><span style=\"color: #ffffff;\"><strong>Terrible - 15-13cm</strong></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><strong>Poor - 13-11cm</strong></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><strong>Good - 11-9.5cm</strong></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><strong>Damn good - 9.5 -8cm</strong></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><strong>Freak (might be a wheel) - 8-5cm</strong></span></h5>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h5><span style=\"color: #993366;\"><strong>Ground contact time - how long his feet are in contact with the earth - the less time the better - 204.6\r\nmilliseconds</strong></span></h5>\r\n&nbsp;\r\n<blockquote>\r\n<h5><strong><span style=\"color: #ffffff;\">Poor - 500-400 ms</span></strong></h5>\r\n<h5><strong><span style=\"color: #ffffff;\">Good - 400-250 ms</span></strong></h5>\r\n<h5><strong><span style=\"color: #ffffff;\">Damn good - 250-150ms<img class=\"alignright wp-image-3693\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/sharpypace-300x156.jpg\" alt=\"sharpypace\" width=\"458\" height=\"238\" /></span></strong></h5>\r\n<h5><strong><span style=\"color: #ffffff;\">Freak (might be a fairy) - 150 - 100 ms</span></strong></h5>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>The goal!</strong></span></h3>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Find the quickest cadence you can sustain, while remaining in YOUR most suitable intensity zone.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Now simply build on this - as in practice, practice, practice. </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>I recommend trialing any \'free\' App that offers a metronome - Gibson Guitar App is an exmaple.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Dial in say 86 and hit the beat on every left stride - I tend to focus on the beat for about 5 minutes, then turn it off and work on finding my mst natural turnover - hopefully now a little faster. </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Of course you can focus on your hand cadence , which , should be equally in sync with your legs - I hope!</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Generally the shorter but faster you wish to run (like sprinting), OR, the longer you wish to run (like a half or full marathon), the faster your cadence, (usually) the better.  </em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n<blockquote>\r\n<h5><span style=\"color: #993366;\">Basically that means - if your heart &amp; lungs are relatively <img class=\"alignright size-medium wp-image-3694\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/s2-300x169.png\" alt=\"s2\" width=\"300\" height=\"169\" />unstressed, then work on or focus on lightening your leg stress, as it will be your legs that will lead more to fatigue, slowing, and breakdown of your performance.</span></h5>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>The wrap</strong></span></h3>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Run lightly.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Soft feet.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Lift or pull your supporting foot from the deck.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>What\'s your average cadence! Try increasing it! Assess the result - based on leg fatigue as a result of impact.</em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n<a href=\"http://balancehealthprograms.com.au/pampys-post-7-16-the-running-shoe-that-allows-for-my-natural-foot-dynamics-and-perhaps-the-most-influential-muscle-in-running-performance/\"><img class=\"alignright wp-image-3718\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/file-300x49.jpg\" alt=\"file\" width=\"386\" height=\"63\" /></a>\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote class=\"l-block\">\r\n<h3 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><a style=\"color: #ffffff;\" href=\"http://balancehealthprograms.com.au/part-5-running-drills/\"><em><strong>TAKE ME TO PART 5 - RUNNING DRILLS </strong></em></a></span></h3>\r\n<div align=\"center\"></div></blockquote>','PART 4 - THE IMPORTANCE OF \'STRIDE\' CADENCE','','inherit','closed','closed','','2964-revision-v1','','','2016-06-07 01:15:19','2016-06-07 01:15:19','',2964,'http://balancehealthprograms.com.au/2964-revision-v1/',0,'revision','',0),(3110,2,'2016-06-07 01:16:01','2016-06-07 01:16:01','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><strong><em>PART 4 - THE IMPORTANCE OF \'STRIDE\' CADENCE</em></strong></span></h1>\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/S30kZa_oPnM\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\">What is running cadence?</span></h3>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Running cadence is the number of  strides you take expressed in strides per minute (SPM).</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>It can be calculated simply by counting your strides, however it is more easily managed by way of a metronome or cadence feature via a smart watch. <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/run-6.jpg\"><img class=\"  wp-image-2913 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/run-6-300x205.jpg\" alt=\"run 6\" width=\"230\" height=\"157\" /></a></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>A person averaging around 150-160 SPM (at any speed) is widely considered to be holding an inefficient stride, while experts believe somewhere around 172-180 SPM is perhaps most efficient. </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>A superstar highly conditioned runner averages between 180-210 SPM. </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>One\'s sustained running cadence is largely regulated by aerobic capacity (fitness) and talent (neuro-muscular function).</em></span></h5>\r\n</li>\r\n</ul>\r\n<h3></h3>\r\n&nbsp;\r\n<blockquote class=\"l-block\">\r\n<h3><span style=\"color: #ffffff;\"><strong>Why is \'running\' cadence important?</strong></span></h3>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>The main reason for increasing running cadence is to reduce the cost of impact.  This means reducing the demand on one\'s musculo-skeletal system.  The harder one hits and momentarily stops on the surface, and as a result spends stabilising on this support, the greater the ask of muscles, bones, and joints.  </strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>The harder muscles and joints work per stride, the more vulnerable they become to fatigue, or worst still breakdown.  </strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>So, (increasing) cadence becomes important to reduce the cost of structural impact.  </strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>Basically it\'s about loading up your engine (heart &amp; lungs) and preserving your chassis (your muscles &amp; joints).  </strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>Of course it\'s about finding your optimal balance.  </strong></em></span></h5>\r\n<div align=\"center\"></div></li>\r\n</ul>\r\n</blockquote>\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>More info on running cadence...</strong></span></h3>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>If your average SPM is rates around 172-180+it becomes increasingly difficult to land and load your supporting weight ahead of your hips.  Loading your weight ahead of you hips breaks (momentarily) your forward momentum more than if you were loading under your hips.  </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Running efficiency or more so economy is largely about rhythm - holding an even tempo (cadence), regardless of your terrain (up or down), your speed, your leg length, or your current level of conditioning, will promote improved rhythm and economy.  </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>\'Generally\' the faster your turnover the better.  However, while a faster <img class=\"alignright wp-image-3708\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/re-300x300.png\" alt=\"re\" width=\"281\" height=\"281\" />cadence will likely reduce your cost of impact (via return to sender reverb back up through your legs), it \'will\' increase your heart &amp; breathing rates.  </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Finding your sweet spot is key.  It\'s recommended you work on increasing your cadence at slower speeds first, then, slowly bridge up to faster sustained speeds with improved conditioning (both aerobically &amp; neuro-muscularly).</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>I have most certainly found increasing a runners cadence (when appropriate) significantly reduces the risk of classic running related injuries - plantar fascia, shin splits, achilles tendonitis, calf tears, pre-patella femoral pain (knee), quads tears, hip displacements, and lower back complaints.  </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>I\'ve also found on average holding between 174-178 cadence is most appropriate and efficient for most runners.  Again, the more conditioned and talented the runner, the greater cadence can be employed.  </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Try counting one stride for 15 seconds then simply multiply by 4 = CADENCE in SPM.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Increasing your cadence is likely to reduce the time you\'ll be spending on support - this is good as you\'ll be spending less muscular energy supporting your weight.  </em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/Wfzya-_qI1I\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>Running Dynamic Details - D. Sharp (with his permission)</strong></span></h3>\r\n&nbsp;\r\n<blockquote>\r\n<blockquote class=\"l-block\">\r\n<h5><span style=\"color: #ffffff;\"><em>Using the Garmin 620 Smart watch - we assessed David\'s;</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>Cadence - SPM</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>Ground contact time - how long he spends on support on average each stride. </em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>Vertical oscillation - how high on average he rises each stride.   </em></span></h5>\r\n<div align=\"center\"></div></blockquote>\r\n</blockquote>\r\n<h5></h5>\r\n<h5><span style=\"color: #993366;\"><strong>Average Cadence - how many times his legs turnover per minute - the more (generally) the better) - 182\r\nspm.</strong></span></h5>\r\n<blockquote>\r\n<h5><span style=\"color: #ffffff;\"><strong>Terrible - 150-160 spm<img class=\"alignright wp-image-3713\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/hj-300x215.jpg\" alt=\"hj\" width=\"412\" height=\"295\" /></strong></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><strong>Poor - 160 - 165 spm</strong></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><strong>Good - 165 -176 spm</strong></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><strong>Damn good - 176 - 182</strong></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><strong>Freak (might be by run by battery) - 182 - 190+</strong></span></h5>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h5><span style=\"color: #993366;\"><strong>Vertical Oscillation - this is his up and down height - the lower the better  -9.0cm</strong></span></h5>\r\n<blockquote>\r\n<h5><span style=\"color: #ffffff;\"><strong>Terrible - 15-13cm</strong></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><strong>Poor - 13-11cm</strong></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><strong>Good - 11-9.5cm</strong></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><strong>Damn good - 9.5 -8cm</strong></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><strong>Freak (might be a wheel) - 8-5cm</strong></span></h5>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h5><span style=\"color: #993366;\"><strong>Ground contact time - how long his feet are in contact with the earth - the less time the better - 204.6\r\nmilliseconds</strong></span></h5>\r\n&nbsp;\r\n<blockquote>\r\n<h5><strong><span style=\"color: #ffffff;\">Poor - 500-400 ms</span></strong></h5>\r\n<h5><strong><span style=\"color: #ffffff;\">Good - 400-250 ms</span></strong></h5>\r\n<h5><strong><span style=\"color: #ffffff;\">Damn good - 250-150ms<img class=\"alignright wp-image-3693\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/sharpypace-300x156.jpg\" alt=\"sharpypace\" width=\"458\" height=\"238\" /></span></strong></h5>\r\n<h5><strong><span style=\"color: #ffffff;\">Freak (might be a fairy) - 150 - 100 ms</span></strong></h5>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>The goal!</strong></span></h3>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Find the quickest cadence you can sustain, while remaining in YOUR most suitable intensity zone.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Now simply build on this - as in practice, practice, practice. </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>I recommend trialing any \'free\' App that offers a metronome - Gibson Guitar App is an exmaple.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Dial in say 86 and hit the beat on every left stride - I tend to focus on the beat for about 5 minutes, then turn it off and work on finding my mst natural turnover - hopefully now a little faster. </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Of course you can focus on your hand cadence , which , should be equally in sync with your legs - I hope!</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Generally the shorter but faster you wish to run (like sprinting), OR, the longer you wish to run (like a half or full marathon), the faster your cadence, (usually) the better.  </em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n<blockquote>\r\n<h5><span style=\"color: #993366;\">Basically that means - if your heart &amp; lungs are relatively <img class=\"alignright size-medium wp-image-3694\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/s2-300x169.png\" alt=\"s2\" width=\"300\" height=\"169\" />unstressed, then work on or focus on lightening your leg stress, as it will be your legs that will lead more to fatigue, slowing, and breakdown of your performance.</span></h5>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>The wrap</strong></span></h3>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Run lightly.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Soft feet.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Lift or pull your supporting foot from the deck.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>What\'s your average cadence! Try increasing it! Assess the result - based on leg fatigue as a result of impact.</em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n<a href=\"http://balancehealthprograms.com.au/pampys-post-7-16-the-running-shoe-that-allows-for-my-natural-foot-dynamics-and-perhaps-the-most-influential-muscle-in-running-performance/\"><img class=\"alignright wp-image-3718\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/file-300x49.jpg\" alt=\"file\" width=\"386\" height=\"63\" /></a>\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote class=\"l-block\">\r\n<h3 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><a style=\"color: #ffffff;\" href=\"http://balancehealthprograms.com.au/part-5-running-drills/\"><em><strong>TAKE ME TO PART 5 - RUNNING DRILLS </strong></em></a></span></h3>\r\n<div align=\"center\"></div></blockquote>','PART 4 - THE IMPORTANCE OF \'STRIDE\' CADENCE','','inherit','closed','closed','','2964-revision-v1','','','2016-06-07 01:16:01','2016-06-07 01:16:01','',2964,'http://balancehealthprograms.com.au/2964-revision-v1/',0,'revision','',0),(3112,2,'2016-06-07 01:58:50','2016-06-07 01:58:50','','sharpey crits','','inherit','closed','closed','','sharpey-crits','','','2016-06-07 01:58:50','2016-06-07 01:58:50','',2964,'http://balancehealthprograms.com.au/wp-content/uploads/sharpey-crits.jpg',0,'attachment','image/jpeg',0),(3113,2,'2016-06-07 01:59:18','2016-06-07 01:59:18','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><strong><em>PART 4 - THE IMPORTANCE OF \'STRIDE\' CADENCE</em></strong></span></h1>\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/S30kZa_oPnM\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\">What is running cadence?</span></h3>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Running cadence is the number of  strides you take expressed in strides per minute (SPM).</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>It can be calculated simply by counting your strides, however it is more easily managed by way of a metronome or cadence feature via a smart watch. <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/run-6.jpg\"><img class=\"  wp-image-2913 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/run-6-300x205.jpg\" alt=\"run 6\" width=\"230\" height=\"157\" /></a></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>A person averaging around 150-160 SPM (at any speed) is widely considered to be holding an inefficient stride, while experts believe somewhere around 172-180 SPM is perhaps most efficient. </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>A superstar highly conditioned runner averages between 180-210 SPM. </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>One\'s sustained running cadence is largely regulated by aerobic capacity (fitness) and talent (neuro-muscular function).</em></span></h5>\r\n</li>\r\n</ul>\r\n<h3></h3>\r\n&nbsp;\r\n<blockquote class=\"l-block\">\r\n<h3><span style=\"color: #ffffff;\"><strong>Why is \'running\' cadence important?</strong></span></h3>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>The main reason for increasing running cadence is to reduce the cost of impact.  This means reducing the demand on one\'s musculo-skeletal system.  The harder one hits and momentarily stops on the surface, and as a result spends stabilising on this support, the greater the ask of muscles, bones, and joints.  </strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>The harder muscles and joints work per stride, the more vulnerable they become to fatigue, or worst still breakdown.  </strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>So, (increasing) cadence becomes important to reduce the cost of structural impact.  </strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>Basically it\'s about loading up your engine (heart &amp; lungs) and preserving your chassis (your muscles &amp; joints).  </strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>Of course it\'s about finding your optimal balance.  </strong></em></span></h5>\r\n<div align=\"center\"></div></li>\r\n</ul>\r\n</blockquote>\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>More info on running cadence...</strong></span></h3>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>If your average SPM rates around 172-180+ it becomes increasingly difficult to land and load your supporting weight ahead of your hips.  This is good!</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Running efficiency or more so economy is largely about rhythm.  It about holding an even tempo (cadence), regardless of the terrain (up or down), your speed, your leg length, or your current level of conditioning. </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>\'Generally\' the faster your turnover the better.  However, while a faster <img class=\"alignright wp-image-3708\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/re-300x300.png\" alt=\"re\" width=\"281\" height=\"281\" />cadence will likely reduce your cost of impact (via return to sender reverb back up through your legs), it \'will\' increase your heart &amp; breathing rates.  </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Finding your sweet spot is key.  It\'s recommended you work on increasing your cadence at slower speeds first, then, slowly bridging up to faster sustained speeds.  This comes with improved conditioning (both aerobically and with a more developed musculo-skeletal system.  </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>I have most certainly found increasing a runners cadence (when appropriate) significantly reduces the risk of classic running related injuries - plantar fascia, shin splits, achilles tendonitis, calf tears, pre-patella femoral pain (knee), quads tears, hip displacements, and lower back complaints.  </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>I\'ve also found on average holding between 174-178 cadence is most appropriate and efficient for most runners.  Again, the more conditioned and talented the runner, the greater cadence can be employed.  </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Try counting one stride for 15 seconds then simply multiply by 4 = CADENCE in SPM.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Increasing your cadence is likely to reduce the time you\'ll be spending on support - this is good as you\'ll be spending less muscular energy supporting your weight.  </em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/Wfzya-_qI1I\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><em><span style=\"color: #993366;\"><strong>Running Dynamic Details - D. Sharp (with his permission)</strong></span></em></h3>\r\n&nbsp;\r\n<blockquote>\r\n<blockquote class=\"l-block\">\r\n<h5><span style=\"color: #ffffff;\"><em>Using the Garmin 620 Smart watch - we assessed David\'s;</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>Cadence - SPM</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>Ground contact time - how long he spends on support on average each stride. </em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>Vertical oscillation - how high on average he rises each stride.   </em></span></h5>\r\n<div align=\"center\"></div></blockquote>\r\n</blockquote>\r\n<h5></h5>\r\n<h5><span style=\"color: #993366;\"><strong>Average Cadence - how many times his legs turnover per minute - the more (generally) the better) - 182\r\nspm.</strong></span></h5>\r\n<blockquote>\r\n<h5><span style=\"color: #ffffff;\"><strong>Terrible - 150-160 spm<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/sharpey-crits.jpg\"><img class=\" size-medium wp-image-3112 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/sharpey-crits-300x216.jpg\" alt=\"sharpey crits\" width=\"300\" height=\"216\" /></a></strong></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><strong>Poor - 160 - 165 spm</strong></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><strong>Good - 165 -176 spm</strong></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><strong>Damn good - 176 - 182</strong></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><strong>Freak (might be by run by battery) - 182 - 190+</strong></span></h5>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h5><span style=\"color: #993366;\"><strong>Vertical Oscillation - this is his up and down height - the lower the better  -9.0cm</strong></span></h5>\r\n<blockquote>\r\n<h5><span style=\"color: #ffffff;\"><strong>Terrible - 15-13cm</strong></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><strong>Poor - 13-11cm</strong></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><strong>Good - 11-9.5cm</strong></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><strong>Damn good - 9.5 -8cm</strong></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><strong>Freak (might be a wheel) - 8-5cm</strong></span></h5>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h5><span style=\"color: #993366;\"><strong>Ground contact time - how long his feet are in contact with the earth - the less time the better - 204.6\r\nmilliseconds</strong></span></h5>\r\n&nbsp;\r\n<blockquote>\r\n<h5><strong><span style=\"color: #ffffff;\">Poor - 500-400 ms</span></strong></h5>\r\n<h5><strong><span style=\"color: #ffffff;\">Good - 400-250 ms</span></strong></h5>\r\n<h5><strong><span style=\"color: #ffffff;\">Damn good - 250-150ms<img class=\"alignright wp-image-3693\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/sharpypace-300x156.jpg\" alt=\"sharpypace\" width=\"458\" height=\"238\" /></span></strong></h5>\r\n<h5><strong><span style=\"color: #ffffff;\">Freak (might be a fairy) - 150 - 100 ms</span></strong></h5>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>The goal!</strong></span></h3>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Find the quickest cadence you can sustain, while remaining in YOUR most suitable intensity zone.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Practice this cadence till it becomes your default.  </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>I recommend trialing any \'free\' App that offers a metronome - Gibson Guitar App is an example.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Dial in say 86 and hit the beat on every left stride - I tend to focus on the beat for about 5 minutes, then turn it off and work on finding my mst natural turnover - hopefully now a little faster. </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Of course you can focus on your hand cadence , which , should be equally in sync with your legs - I hope!</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Generally the shorter but faster you wish to run (like sprinting), OR, the longer you wish to run (like a half or full marathon), the faster your cadence, (usually) the better.  </em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h5><span style=\"color: #993366;\">Basically that means - if your heart &amp; lungs are relatively <img class=\"alignright size-medium wp-image-3694\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/s2-300x169.png\" alt=\"s2\" width=\"300\" height=\"169\" />unstressed, then work on or focus on lightening your leg stress, as it will be your legs that will lead more to fatigue, slowing, and breakdown of your performance.</span></h5>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>The wrap</strong></span></h3>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Run lightly.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Soft feet.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Lift or pull your supporting foot from the deck.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>What\'s your average cadence! Try increasing it! Assess the result - based on leg fatigue as a result of impact.</em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n<a href=\"http://balancehealthprograms.com.au/pampys-post-7-16-the-running-shoe-that-allows-for-my-natural-foot-dynamics-and-perhaps-the-most-influential-muscle-in-running-performance/\"><img class=\"alignright wp-image-3718\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/file-300x49.jpg\" alt=\"file\" width=\"386\" height=\"63\" /></a>\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote class=\"l-block\">\r\n<h3 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><a style=\"color: #ffffff;\" href=\"http://balancehealthprograms.com.au/part-5-running-drills/\"><em><strong>TAKE ME TO PART 5 - RUNNING DRILLS </strong></em></a></span></h3>\r\n<div align=\"center\"></div></blockquote>','PART 4 - THE IMPORTANCE OF \'STRIDE\' CADENCE','','inherit','closed','closed','','2964-revision-v1','','','2016-06-07 01:59:18','2016-06-07 01:59:18','',2964,'http://balancehealthprograms.com.au/2964-revision-v1/',0,'revision','',0),(3114,2,'2016-06-07 02:20:38','2016-06-07 02:20:38','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><strong><em>PART 4 - THE IMPORTANCE OF \'STRIDE\' CADENCE</em></strong></span></h1>\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/S30kZa_oPnM\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n<h3></h3>\r\n<h3><span style=\"color: #993366;\">What is running cadence?</span></h3>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Running cadence is the number of  strides you take expressed in strides per minute (SPM).</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>It can be calculated simply by counting your strides, however it is more easily managed by way of a metronome or cadence feature via a smart watch. <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/CGI_Human_Walk.jpg\"><img class=\" size-medium wp-image-2461 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/CGI_Human_Walk-300x141.jpg\" alt=\"CGI_Human_Walk\" width=\"300\" height=\"141\" /></a>\r\n</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>A person averaging around 150-160 SPM (at any speed) is widely considered to be holding an inefficient stride, while experts believe somewhere around 172-180 SPM is perhaps most efficient. </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>A superstar highly conditioned runner averages between 180-210 SPM (see Gebrselassie video below). </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>One\'s best sustainable running cadence is largely regulated by aerobic capacity (fitness) and talent (neuro-muscular function).</em></span></h5>\r\n</li>\r\n</ul>\r\n<h3></h3>\r\n&nbsp;\r\n<blockquote class=\"l-block\">\r\n<h3><span style=\"color: #ffffff;\"><strong>Why is \'running\' cadence important?</strong></span></h3>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>The main reason for increasing running cadence is to reduce the cost of impact.  This means reducing the demand on one\'s musculo-skeletal system.  The harder one hits and momentarily stops on the surface, and as a result spends stabilising on this support, the greater the ask of muscles, bones, and joints.  </strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>The harder muscles and joints work per stride, the more vulnerable they become to fatigue, or worst still breakdown.  </strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>So, (increasing) cadence becomes important in reducing collective structural costs. </strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>Consider it being about loading up your engine (heart &amp; lungs) and preserving your chassis (your muscles &amp; joints).  </strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>Of course it\'s about finding your optimal balance.  </strong></em></span></h5>\r\n<div align=\"center\"></div></li>\r\n</ul>\r\n</blockquote>\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>More info on running cadence...</strong></span></h3>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>If your average SPM rates around 172-180+ it becomes increasingly difficult to land and load your supporting weight ahead of your hips.  This is good!</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Running efficiency or more so economy is largely about rhythm.  Holding an even tempo (cadence) regardless of the terrain (up or down), your speed, your leg length, or your current level of conditioning is key to efficient running.  </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>\'Generally\' the faster your cadence the better.  However, while a faster <img class=\"alignright wp-image-3708\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/re-300x300.png\" alt=\"re\" width=\"281\" height=\"281\" />cadence will likely reduce your cost of impact (via return to sender reverb), it will likely increase your heart &amp; breathing rates.  </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Finding your sweet spot is key.  It\'s recommended you work on increasing your cadence at slower speeds first, then, slowly bridging up to faster sustained speeds.  This comes with improved conditioning -both aerobically and with a more developed musculo-skeletal system.  </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>I\'ve certainly found when increasing \'most\' runner\'s cadence, this results in significantly reducing classic running related injuries - plantar fascia, shin splits, achilles tendonitis, calf tears, pre-patella femoral pain (knee), quads tears, hip displacements, and lower back complaints.  </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>I\'ve also found on average holding between 174-178 cadence is most appropriate and efficient for \'most\' runners.  Again, the more conditioned and talented the runner, the greater cadence can usually be employed.  </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Try counting one stride for 15 seconds then simply multiply by 4 = CADENCE in SPM.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #ff6600;\"><em><a style=\"color: #ff6600;\" href=\"https://www.youtube.com/watch?v=wWvPX7sQrvE\" target=\"_blank\">Consider downloading youtube clips - 82, 85, &amp; 90 beats per minute - so your left foot strike is on the beat. </a></em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><em><strong>Not that you\'ll be running like this legend but it\'s valuable to picture his movements in slo-mo. </strong></em></span></h4>\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/Wfzya-_qI1I\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><em><span style=\"color: #993366;\"><strong>Running Dynamic Details - D. Sharp (with his permission)</strong></span></em></h3>\r\n&nbsp;\r\n<blockquote>\r\n<blockquote class=\"l-block\">\r\n<h5><span style=\"color: #ffffff;\"><em>Using the Garmin 620 Smart watch - we assessed David\'s;</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>Cadence - SPM</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>Ground contact time - how long he spends on support on average each stride. </em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>Vertical oscillation - how high on average he rises each stride.   </em></span></h5>\r\n<div align=\"center\"></div></blockquote>\r\n</blockquote>\r\n<h5></h5>\r\n<h5><span style=\"color: #993366;\"><strong>Average Cadence - how many times his legs turnover per minute - the more (generally) the better) - 182\r\nspm.</strong></span></h5>\r\n<blockquote>\r\n<h5><span style=\"color: #ffffff;\"><strong>Terrible - 150-160 spm<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/sharpey-crits.jpg\"><img class=\" size-medium wp-image-3112 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/sharpey-crits-300x216.jpg\" alt=\"sharpey crits\" width=\"300\" height=\"216\" /></a></strong></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><strong>Poor - 160 - 165 spm</strong></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><strong>Good - 165 -176 spm</strong></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><strong>Damn good - 176 - 182</strong></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><strong>Freak (might be by run by battery) - 182 - 190+</strong></span></h5>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h5><span style=\"color: #993366;\"><strong>Vertical Oscillation - this is his up and down height - the lower the better  -9.0cm</strong></span></h5>\r\n<blockquote>\r\n<h5><span style=\"color: #ffffff;\"><strong>Terrible - 15-13cm</strong></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><strong>Poor - 13-11cm</strong></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><strong>Good - 11-9.5cm</strong></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><strong>Damn good - 9.5 -8cm</strong></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><strong>Freak (might be a wheel) - 8-5cm</strong></span></h5>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h5><span style=\"color: #993366;\"><strong>Ground contact time - how long his feet are in contact with the earth - the less time the better - 204.6\r\nmilliseconds</strong></span></h5>\r\n&nbsp;\r\n<blockquote>\r\n<h5><strong><span style=\"color: #ffffff;\">Poor - 500-400 ms</span></strong></h5>\r\n<h5><strong><span style=\"color: #ffffff;\">Good - 400-250 ms</span></strong></h5>\r\n<h5><strong><span style=\"color: #ffffff;\">Damn good - 250-150ms<img class=\"alignright wp-image-3693\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/sharpypace-300x156.jpg\" alt=\"sharpypace\" width=\"458\" height=\"238\" /></span></strong></h5>\r\n<h5><strong><span style=\"color: #ffffff;\">Freak (might be a fairy) - 150 - 100 ms</span></strong></h5>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>The goal!</strong></span></h3>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Find the quickest cadence you can sustain, while remaining in YOUR most suitable intensity zone.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Practice this cadence till it becomes your default.  </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>I recommend trialing any \'free\' App that offers a metronome - Gibson Guitar App is an example.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Dial in say 86 and hit the beat on every left stride - I tend to focus on the beat for about 5 minutes, then turn it off and work on finding my mst natural turnover - hopefully now a little faster. </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Of course you can focus on your hand cadence , which , should be equally in sync with your legs - I hope!</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Generally the shorter but faster you wish to run (like sprinting), OR, the longer you wish to run (like a half or full marathon), the faster your cadence, (usually) the better.  </em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h5><span style=\"color: #993366;\">Basically that means - if your heart &amp; lungs are relatively <img class=\"alignright size-medium wp-image-3694\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/s2-300x169.png\" alt=\"s2\" width=\"300\" height=\"169\" />unstressed, then work on or focus on lightening your leg stress, as it will be your legs that will lead more to fatigue, slowing, and breakdown of your performance.</span></h5>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>The wrap</strong></span></h3>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Run lightly.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Soft feet.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Lift or pull your supporting foot from the deck.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>What\'s your average cadence! Try increasing it! Assess the result - based on leg fatigue as a result of impact.</em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n<a href=\"http://balancehealthprograms.com.au/pampys-post-7-16-the-running-shoe-that-allows-for-my-natural-foot-dynamics-and-perhaps-the-most-influential-muscle-in-running-performance/\"><img class=\"alignright wp-image-3718\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/file-300x49.jpg\" alt=\"file\" width=\"386\" height=\"63\" /></a>\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote class=\"l-block\">\r\n<h3 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><a style=\"color: #ffffff;\" href=\"http://balancehealthprograms.com.au/part-5-running-drills/\"><em><strong>TAKE ME TO PART 5 - RUNNING DRILLS </strong></em></a></span></h3>\r\n<div align=\"center\"></div></blockquote>','PART 4 - THE IMPORTANCE OF \'STRIDE\' CADENCE','','inherit','closed','closed','','2964-revision-v1','','','2016-06-07 02:20:38','2016-06-07 02:20:38','',2964,'http://balancehealthprograms.com.au/2964-revision-v1/',0,'revision','',0),(3115,2,'2016-06-07 02:21:40','2016-06-07 02:21:40','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><strong><em>PART 4 - THE IMPORTANCE OF \'STRIDE\' CADENCE</em></strong></span></h1>\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/S30kZa_oPnM\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n<h3></h3>\r\n<h3><span style=\"color: #993366;\">What is running cadence?</span></h3>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Running cadence is the number of  strides you take expressed in strides per minute (SPM).</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>It can be calculated simply by counting your strides, however it is more easily managed by way of a metronome or cadence feature via a smart watch. <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/CGI_Human_Walk.jpg\"><img class=\" size-medium wp-image-2461 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/CGI_Human_Walk-300x141.jpg\" alt=\"CGI_Human_Walk\" width=\"300\" height=\"141\" /></a>\r\n</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>A person averaging around 150-160 SPM (at any speed) is widely considered to be holding an inefficient stride, while experts believe somewhere around 172-180 SPM is perhaps most efficient. </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>A superstar highly conditioned runner averages between 180-210 SPM (see Gebrselassie video below). </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>One\'s best sustainable running cadence is largely regulated by aerobic capacity (fitness) and talent (neuro-muscular function).</em></span></h5>\r\n</li>\r\n</ul>\r\n<h3></h3>\r\n&nbsp;\r\n<blockquote class=\"l-block\">\r\n<h3><span style=\"color: #ffffff;\"><strong>Why is \'running\' cadence important?</strong></span></h3>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>The main reason for increasing running cadence is to reduce the cost of impact.  This means reducing the demand on one\'s musculo-skeletal system.  The harder one hits and momentarily stops on the surface, and as a result spends stabilising on this support, the greater the ask of muscles, bones, and joints.  </strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>The harder muscles and joints work per stride, the more vulnerable they become to fatigue, or worst still breakdown.  </strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>So, (increasing) cadence becomes important in reducing collective structural costs. </strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>Consider it being about loading up your engine (heart &amp; lungs) and preserving your chassis (your muscles &amp; joints).  </strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>Of course it\'s about finding your optimal balance.  </strong></em></span></h5>\r\n<div align=\"center\"></div></li>\r\n</ul>\r\n</blockquote>\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>More info on running cadence...</strong></span></h3>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>If your average SPM rates around 172-180+ it becomes increasingly difficult to land and load your supporting weight ahead of your hips.  This is good!</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Running efficiency or more so economy is largely about rhythm.  Holding an even tempo (cadence) regardless of the terrain (up or down), your speed, your leg length, or your current level of conditioning is key to efficient running.  </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>\'Generally\' the faster your cadence the better.  However, while a faster <img class=\"alignright wp-image-3708\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/re-300x300.png\" alt=\"re\" width=\"281\" height=\"281\" />cadence will likely reduce your cost of impact (via return to sender reverb), it will likely increase your heart &amp; breathing rates.  </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Finding your sweet spot is key.  It\'s recommended you work on increasing your cadence at slower speeds first, then, slowly bridging up to faster sustained speeds.  This comes with improved conditioning -both aerobically and with a more developed musculo-skeletal system.  </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>I\'ve certainly found when increasing \'most\' runner\'s cadence, this results in significantly reducing classic running related injuries - plantar fascia, shin splits, achilles tendonitis, calf tears, pre-patella femoral pain (knee), quads tears, hip displacements, and lower back complaints.  </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>I\'ve also found on average holding between 174-178 cadence is most appropriate and efficient for \'most\' runners.  Again, the more conditioned and talented the runner, the greater cadence can usually be employed.  </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Try counting one stride for 15 seconds then simply multiply by 4 = CADENCE in SPM.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #ff6600;\"><em><a style=\"color: #ff6600;\" href=\"https://www.youtube.com/watch?v=wWvPX7sQrvE\" target=\"_blank\">Consider downloading youtube clips - 82, 85, &amp; 90 beats per minute - your left foot strike is on the beat. </a></em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><em><strong>Not that you\'ll be running like this legend but it\'s valuable to picture his movements in slo-mo. </strong></em></span></h4>\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/Wfzya-_qI1I\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><em><span style=\"color: #993366;\"><strong>Running Dynamic Details - D. Sharp (with his permission)</strong></span></em></h3>\r\n&nbsp;\r\n<blockquote>\r\n<blockquote class=\"l-block\">\r\n<h5><span style=\"color: #ffffff;\"><em>Using the Garmin 620 Smart watch - we assessed David\'s;</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>Cadence - SPM</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>Ground contact time - how long he spends on support on average each stride. </em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>Vertical oscillation - how high on average he rises each stride.   </em></span></h5>\r\n<div align=\"center\"></div></blockquote>\r\n</blockquote>\r\n<h5></h5>\r\n<h5><span style=\"color: #993366;\"><strong>Average Cadence - how many times his legs turnover per minute - the more (generally) the better) - 182\r\nspm.</strong></span></h5>\r\n<blockquote>\r\n<h5><span style=\"color: #ffffff;\"><strong>Terrible - 150-160 spm<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/sharpey-crits.jpg\"><img class=\" size-medium wp-image-3112 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/sharpey-crits-300x216.jpg\" alt=\"sharpey crits\" width=\"300\" height=\"216\" /></a></strong></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><strong>Poor - 160 - 165 spm</strong></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><strong>Good - 165 -176 spm</strong></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><strong>Damn good - 176 - 182</strong></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><strong>Freak (might be by run by battery) - 182 - 190+</strong></span></h5>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h5><span style=\"color: #993366;\"><strong>Vertical Oscillation - this is his up and down height - the lower the better  -9.0cm</strong></span></h5>\r\n<blockquote>\r\n<h5><span style=\"color: #ffffff;\"><strong>Terrible - 15-13cm</strong></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><strong>Poor - 13-11cm</strong></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><strong>Good - 11-9.5cm</strong></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><strong>Damn good - 9.5 -8cm</strong></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><strong>Freak (might be a wheel) - 8-5cm</strong></span></h5>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h5><span style=\"color: #993366;\"><strong>Ground contact time - how long his feet are in contact with the earth - the less time the better - 204.6\r\nmilliseconds</strong></span></h5>\r\n&nbsp;\r\n<blockquote>\r\n<h5><strong><span style=\"color: #ffffff;\">Poor - 500-400 ms</span></strong></h5>\r\n<h5><strong><span style=\"color: #ffffff;\">Good - 400-250 ms</span></strong></h5>\r\n<h5><strong><span style=\"color: #ffffff;\">Damn good - 250-150ms<img class=\"alignright wp-image-3693\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/sharpypace-300x156.jpg\" alt=\"sharpypace\" width=\"458\" height=\"238\" /></span></strong></h5>\r\n<h5><strong><span style=\"color: #ffffff;\">Freak (might be a fairy) - 150 - 100 ms</span></strong></h5>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>The goal!</strong></span></h3>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Find the quickest cadence you can sustain, while remaining in YOUR most suitable intensity zone.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Practice this cadence till it becomes your default.  </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>I recommend trialing any \'free\' App that offers a metronome - Gibson Guitar App is an example.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Dial in say 86 and hit the beat on every left stride - I tend to focus on the beat for about 5 minutes, then turn it off and work on finding my mst natural turnover - hopefully now a little faster. </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Of course you can focus on your hand cadence , which , should be equally in sync with your legs - I hope!</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Generally the shorter but faster you wish to run (like sprinting), OR, the longer you wish to run (like a half or full marathon), the faster your cadence, (usually) the better.  </em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h5><span style=\"color: #993366;\">Basically that means - if your heart &amp; lungs are relatively <img class=\"alignright size-medium wp-image-3694\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/s2-300x169.png\" alt=\"s2\" width=\"300\" height=\"169\" />unstressed, then work on or focus on lightening your leg stress, as it will be your legs that will lead more to fatigue, slowing, and breakdown of your performance.</span></h5>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>The wrap</strong></span></h3>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Run lightly.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Soft feet.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Lift or pull your supporting foot from the deck.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>What\'s your average cadence! Try increasing it! Assess the result - based on leg fatigue as a result of impact.</em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n<a href=\"http://balancehealthprograms.com.au/pampys-post-7-16-the-running-shoe-that-allows-for-my-natural-foot-dynamics-and-perhaps-the-most-influential-muscle-in-running-performance/\"><img class=\"alignright wp-image-3718\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/file-300x49.jpg\" alt=\"file\" width=\"386\" height=\"63\" /></a>\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote class=\"l-block\">\r\n<h3 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><a style=\"color: #ffffff;\" href=\"http://balancehealthprograms.com.au/part-5-running-drills/\"><em><strong>TAKE ME TO PART 5 - RUNNING DRILLS </strong></em></a></span></h3>\r\n<div align=\"center\"></div></blockquote>','PART 4 - THE IMPORTANCE OF \'STRIDE\' CADENCE','','inherit','closed','closed','','2964-revision-v1','','','2016-06-07 02:21:40','2016-06-07 02:21:40','',2964,'http://balancehealthprograms.com.au/2964-revision-v1/',0,'revision','',0),(3116,2,'2016-06-07 02:24:54','2016-06-07 02:24:54','','sharpypace','','inherit','closed','closed','','sharpypace','','','2016-06-07 02:24:54','2016-06-07 02:24:54','',2964,'http://balancehealthprograms.com.au/wp-content/uploads/sharpypace.jpg',0,'attachment','image/jpeg',0),(3117,2,'2016-06-07 02:31:12','2016-06-07 02:31:12','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><strong><em>PART 4 - THE IMPORTANCE OF \'STRIDE\' CADENCE</em></strong></span></h1>\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/S30kZa_oPnM\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n<h3></h3>\r\n<h3><span style=\"color: #993366;\">What is running cadence?</span></h3>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Running cadence is the number of  strides you take expressed in strides per minute (SPM).</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>It can be calculated simply by counting your strides, however it is more easily managed by way of a metronome or cadence feature via a smart watch. <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/CGI_Human_Walk.jpg\"><img class=\" size-medium wp-image-2461 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/CGI_Human_Walk-300x141.jpg\" alt=\"CGI_Human_Walk\" width=\"300\" height=\"141\" /></a>\r\n</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>A person averaging around 150-160 SPM (at any speed) is widely considered to be holding an inefficient stride, while experts believe somewhere around 172-180 SPM is perhaps most efficient. </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>A superstar highly conditioned runner averages between 180-210 SPM (see Gebrselassie video below). </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>One\'s best sustainable running cadence is largely regulated by aerobic capacity (fitness) and talent (neuro-muscular function).</em></span></h5>\r\n</li>\r\n</ul>\r\n<h3></h3>\r\n&nbsp;\r\n<blockquote class=\"l-block\">\r\n<h3><span style=\"color: #ffffff;\"><strong>Why is \'running\' cadence important?</strong></span></h3>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>The main reason for increasing running cadence is to reduce the cost of impact.  This means reducing the demand on one\'s musculo-skeletal system.  The harder one hits and momentarily stops on the surface, and as a result spends stabilising on this support, the greater the ask of muscles, bones, and joints.  </strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>The harder muscles and joints work per stride, the more vulnerable they become to fatigue, or worst still breakdown.  </strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>So, (increasing) cadence becomes important in reducing collective structural costs. </strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>Consider it being about loading up your engine (heart &amp; lungs) and preserving your chassis (your muscles &amp; joints).  </strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>Of course it\'s about finding your optimal balance.  </strong></em></span></h5>\r\n<div align=\"center\"></div></li>\r\n</ul>\r\n</blockquote>\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>More info on running cadence...</strong></span></h3>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>If your average SPM rates around 172-180+ it becomes increasingly difficult to land and load your supporting weight ahead of your hips.  This is good!</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Running efficiency or more so economy is largely about rhythm.  Holding an even tempo (cadence) regardless of the terrain (up or down), your speed, your leg length, or your current level of conditioning is key to efficient running.  </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>\'Generally\' the faster your cadence the better.  However, while a faster <img class=\"alignright wp-image-3708\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/re-300x300.png\" alt=\"re\" width=\"281\" height=\"281\" />cadence will likely reduce your cost of impact (via return to sender reverb), it will likely increase your heart &amp; breathing rates.  </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Finding your sweet spot is key.  It\'s recommended you work on increasing your cadence at slower speeds first, then, slowly bridging up to faster sustained speeds.  This comes with improved conditioning -both aerobically and with a more developed musculo-skeletal system.  </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>I\'ve certainly found when increasing \'most\' runner\'s cadence, this results in significantly reducing classic running related injuries - plantar fascia, shin splits, achilles tendonitis, calf tears, pre-patella femoral pain (knee), quads tears, hip displacements, and lower back complaints.  </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>I\'ve also found on average holding between 174-178 cadence is most appropriate and efficient for \'most\' runners.  Again, the more conditioned and talented the runner, the greater cadence can usually be employed.  </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Try counting one stride for 15 seconds then simply multiply by 4 = CADENCE in SPM.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #ff6600;\"><em><a style=\"color: #ff6600;\" href=\"https://www.youtube.com/watch?v=wWvPX7sQrvE\" target=\"_blank\">Consider downloading youtube clips - 82, 85, &amp; 90 beats per minute - your left foot strike is on the beat. </a></em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><em><strong>Not that you\'ll be running like this legend but it\'s valuable to picture his movements in slo-mo. </strong></em></span></h4>\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/Wfzya-_qI1I\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><em><span style=\"color: #993366;\"><strong>Running Dynamic Details - D. Sharp (with his permission)</strong></span></em></h3>\r\n&nbsp;\r\n<blockquote>\r\n<blockquote class=\"l-block\">\r\n<h5><span style=\"color: #ffffff;\"><em>Using the Garmin 620 Smart watch - we assessed David\'s;</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>Cadence - SPM</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>Ground contact time - how long he spends on support on average each stride. </em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>Vertical oscillation - how high on average he rises each stride.   </em></span></h5>\r\n<div align=\"center\"></div></blockquote>\r\n</blockquote>\r\n<h5></h5>\r\n<h5><span style=\"color: #993366;\"><strong>Average Cadence - how many times his legs turnover per minute - the more (generally) the better) - 182\r\nspm.</strong></span></h5>\r\n<blockquote>\r\n<h5><span style=\"color: #ffffff;\"><strong>Terrible - 150-160 spm<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/sharpey-crits.jpg\"><img class=\" size-medium wp-image-3112 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/sharpey-crits-300x216.jpg\" alt=\"sharpey crits\" width=\"300\" height=\"216\" /></a></strong></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><strong>Poor - 160 - 165 spm</strong></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><strong>Good - 165 -176 spm</strong></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><strong>Damn good - 176 - 182</strong></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><strong>Freak (might be by run by battery) - 182 - 190+</strong></span></h5>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h5><span style=\"color: #993366;\"><strong>Vertical Oscillation - this is his up and down height - the lower the better  -9.0cm</strong></span></h5>\r\n<blockquote>\r\n<h5><span style=\"color: #ffffff;\"><strong>Terrible - 15-13cm</strong></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><strong>Poor - 13-11cm</strong></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><strong>Good - 11-9.5cm</strong></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><strong>Damn good - 9.5 -8cm</strong></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><strong>Freak (might be a wheel) - 8-5cm</strong></span></h5>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h5><span style=\"color: #993366;\"><strong>Ground contact time - how long his feet are in contact with the earth - the less time the better - 204.6\r\nmilliseconds</strong></span></h5>\r\n&nbsp;\r\n<blockquote>\r\n<h5><strong><span style=\"color: #ffffff;\">Poor - 500-400 ms<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/sharpypace.jpg\"><img class=\" size-medium wp-image-3116 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/sharpypace-300x156.jpg\" alt=\"sharpypace\" width=\"300\" height=\"156\" /></a></span></strong></h5>\r\n<h5><strong><span style=\"color: #ffffff;\">Good - 400-250 ms</span></strong></h5>\r\n<h5><strong><span style=\"color: #ffffff;\">Damn good - 250-150ms\r\n</span></strong></h5>\r\n<h5><strong><span style=\"color: #ffffff;\">Freak (might be a fairy) - 150 - 100 ms</span></strong></h5>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<strong>The goal!</strong>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Find the quickest cadence you can sustain, while remaining in YOUR most suitable intensity zone.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Practice this cadence till it becomes your default.  </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>I recommend trialing any \'free\' App that offers a metronome - Gibson Guitar App is an example.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Dial in say 86 and hit the beat on every left stride - I tend to focus on the beat for about 5 minutes, then turn it off and work on finding my most natural turnover - hopefully<img class=\"alignright size-medium wp-image-3694\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/s2-300x169.png\" alt=\"s2\" width=\"300\" height=\"169\" /> it\'s now a little faster. </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Of course you can focus on your hand cadence , which , should be equally in sync with your legs - I hope!</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Generally the shorter but faster you wish to run (like sprinting), OR, the longer you wish to run (like a half or full marathon), the more you\'ll benefit from a faster your cadence.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><strong><em>This will naturally shorten and lower your stride, and thus, reducing impact costs.  </em></strong></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>Those running off a bike with starting fatigue may well consider increasing their cadence and adjusting speed to match their most appropriate intensity. </strong></em></span></h5>\r\n</li>\r\n</ul>\r\n<h5></h5>\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>The wrap</strong></span></h3>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Run lightly.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Soft feet.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Lift or pull your supporting foot from the deck.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>What\'s your average cadence! Try increasing it! Assess the result - based on leg fatigue as a result of impact.</em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<img class=\"alignright wp-image-3718\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/file-300x49.jpg\" alt=\"file\" width=\"386\" height=\"63\" />\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><em>TAKE ME TO PART 5 - SPECIFIC RUNNING DRILLS</em></h3>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote class=\"l-block\">\r\n<h3 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><a style=\"color: #ffffff;\" href=\"http://balancehealthprograms.com.au/part-5-running-drills/\"><em><strong>TAKE ME TO PART 5 - RUNNING DRILLS </strong></em></a></span></h3>\r\n<div align=\"center\"></div></blockquote>','PART 4 - THE IMPORTANCE OF \'STRIDE\' CADENCE','','inherit','closed','closed','','2964-revision-v1','','','2016-06-07 02:31:12','2016-06-07 02:31:12','',2964,'http://balancehealthprograms.com.au/2964-revision-v1/',0,'revision','',0),(3118,2,'2016-06-07 02:36:53','2016-06-07 02:36:53','','picccc','','inherit','closed','closed','','picccc','','','2016-06-07 02:36:53','2016-06-07 02:36:53','',2964,'http://balancehealthprograms.com.au/wp-content/uploads/picccc.jpg',0,'attachment','image/jpeg',0),(3120,2,'2016-06-07 02:38:21','2016-06-07 02:38:21','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><strong><em>PART 4 - THE IMPORTANCE OF \'STRIDE\' CADENCE</em></strong></span></h1>\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/S30kZa_oPnM\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n<h3></h3>\r\n<h3><span style=\"color: #993366;\">What is running cadence?</span></h3>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Running cadence is the number of  strides you take expressed in strides per minute (SPM).</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>It can be calculated simply by counting your strides, however it is more easily managed by way of a metronome or cadence feature via a smart watch. <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/CGI_Human_Walk.jpg\"><img class=\" size-medium wp-image-2461 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/CGI_Human_Walk-300x141.jpg\" alt=\"CGI_Human_Walk\" width=\"300\" height=\"141\" /></a>\r\n</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>A person averaging around 150-160 SPM (at any speed) is widely considered to be holding an inefficient stride, while experts believe somewhere around 172-180 SPM is perhaps most efficient. </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>A superstar highly conditioned runner averages between 180-210 SPM (see Gebrselassie video below). </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>One\'s best sustainable running cadence is largely regulated by aerobic capacity (fitness) and talent (neuro-muscular function).</em></span></h5>\r\n</li>\r\n</ul>\r\n<h3></h3>\r\n&nbsp;\r\n<blockquote class=\"l-block\">\r\n<h3><span style=\"color: #ffffff;\"><strong>Why is \'running\' cadence important?</strong></span></h3>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>The main reason for increasing running cadence is to reduce the cost of impact.  This means reducing the demand on one\'s musculo-skeletal system.  The harder one hits and momentarily stops on the surface, and as a result spends stabilising on this support, the greater the ask of muscles, bones, and joints.  </strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>The harder muscles and joints work per stride, the more vulnerable they become to fatigue, or worst still breakdown.  </strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>So, (increasing) cadence becomes important in reducing collective structural costs. </strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>Consider it being about loading up your engine (heart &amp; lungs) and preserving your chassis (your muscles &amp; joints).  </strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>Of course it\'s about finding your optimal balance.  </strong></em></span></h5>\r\n<div align=\"center\"></div></li>\r\n</ul>\r\n</blockquote>\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>More info on running cadence...</strong></span></h3>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>If your average SPM rates around 172-180+ it becomes increasingly difficult to land and load your supporting weight ahead of your hips.  This is good!</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Running efficiency or more so economy is largely about rhythm.  Holding an even tempo (cadence) regardless of the terrain (up or down), your speed, your leg length, or your current level of conditioning is key to efficient running.  </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>\'Generally\' the faster your cadence the better.  However, while a faster <img class=\"alignright wp-image-3708\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/re-300x300.png\" alt=\"re\" width=\"281\" height=\"281\" />cadence will likely reduce your cost of impact (via return to sender reverb), it will likely increase your heart &amp; breathing rates.  </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Finding your sweet spot is key.  It\'s recommended you work on increasing your cadence at slower speeds first, then, slowly bridging up to faster sustained speeds.  This comes with improved conditioning -both aerobically and with a more developed musculo-skeletal system.  </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>I\'ve certainly found when increasing \'most\' runner\'s cadence, this results in significantly reducing classic running related injuries - plantar fascia, shin splits, achilles tendonitis, calf tears, pre-patella femoral pain (knee), quads tears, hip displacements, and lower back complaints.  </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>I\'ve also found on average holding between 174-178 cadence is most appropriate and efficient for \'most\' runners.  Again, the more conditioned and talented the runner, the greater cadence can usually be employed.  </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Try counting one stride for 15 seconds then simply multiply by 4 = CADENCE in SPM.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #ff6600;\"><em><a style=\"color: #ff6600;\" href=\"https://www.youtube.com/watch?v=wWvPX7sQrvE\" target=\"_blank\">Consider downloading youtube clips - 82, 85, &amp; 90 beats per minute - your left foot strike is on the beat. </a></em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><em><strong>Not that you\'ll be running like this legend but it\'s valuable to picture his movements in slo-mo. </strong></em></span></h4>\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/Wfzya-_qI1I\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><em><span style=\"color: #993366;\"><strong>Running Dynamic Details - D. Sharp (with his permission)</strong></span></em></h3>\r\n&nbsp;\r\n<blockquote>\r\n<blockquote class=\"l-block\">\r\n<h5><span style=\"color: #ffffff;\"><em>Using the Garmin 620 Smart watch - we assessed David\'s;</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>Cadence - SPM</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>Ground contact time - how long he spends on support on average each stride. </em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>Vertical oscillation - how high on average he rises each stride.   </em></span></h5>\r\n<div align=\"center\"></div></blockquote>\r\n</blockquote>\r\n<h5></h5>\r\n<h5><span style=\"color: #993366;\"><strong>Average Cadence - how many times his legs turnover per minute - the more (generally) the better) - 182\r\nspm.</strong></span></h5>\r\n<blockquote>\r\n<h5><span style=\"color: #ffffff;\"><strong>Terrible - 150-160 spm<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/sharpey-crits.jpg\"><img class=\" size-medium wp-image-3112 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/sharpey-crits-300x216.jpg\" alt=\"sharpey crits\" width=\"300\" height=\"216\" /></a></strong></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><strong>Poor - 160 - 165 spm</strong></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><strong>Good - 165 -176 spm</strong></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><strong>Damn good - 176 - 182</strong></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><strong>Freak (might be by run by battery) - 182 - 190+</strong></span></h5>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h5><span style=\"color: #993366;\"><strong>Vertical Oscillation - this is his up and down height - the lower the better  -9.0cm</strong></span></h5>\r\n<blockquote>\r\n<h5><span style=\"color: #ffffff;\"><strong>Terrible - 15-13cm</strong></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><strong>Poor - 13-11cm</strong></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><strong>Good - 11-9.5cm</strong></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><strong>Damn good - 9.5 -8cm</strong></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><strong>Freak (might be a wheel) - 8-5cm</strong></span></h5>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h5><span style=\"color: #993366;\"><strong>Ground contact time - how long his feet are in contact with the earth - the less time the better - 204.6\r\nmilliseconds</strong></span></h5>\r\n&nbsp;\r\n<blockquote>\r\n<h5><strong><span style=\"color: #ffffff;\">Poor - 500-400 ms<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/sharpypace.jpg\"><img class=\" size-medium wp-image-3116 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/sharpypace-300x156.jpg\" alt=\"sharpypace\" width=\"300\" height=\"156\" /></a></span></strong></h5>\r\n<h5><strong><span style=\"color: #ffffff;\">Good - 400-250 ms</span></strong></h5>\r\n<h5><strong><span style=\"color: #ffffff;\">Damn good - 250-150ms\r\n</span></strong></h5>\r\n<h5><strong><span style=\"color: #ffffff;\">Freak (might be a fairy) - 150 - 100 ms</span></strong></h5>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<strong>The goal!</strong>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Find the quickest cadence you can sustain, while remaining in YOUR most suitable intensity zone.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Practice this cadence till it becomes your default.  </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>I recommend trialing any \'free\' App that offers a metronome - Gibson Guitar App is an example.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Dial in say 86 and hit the beat on every left stride - I tend to focus on the beat for about 5 minutes, then turn it off and work on finding my most natural turnover - hopefully<img class=\"alignright size-medium wp-image-3694\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/s2-300x169.png\" alt=\"s2\" width=\"300\" height=\"169\" /> it\'s now a little faster. </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Of course you can focus on your hand cadence , which , should be equally in sync with your legs - I hope!</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Generally the shorter but faster you wish to run (like sprinting), OR, the longer you wish to run (like a half or full marathon), the more you\'ll benefit from a faster your cadence.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><strong><em>This will naturally shorten and lower your stride, and thus, reducing impact costs.  </em></strong></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>Those running off a bike with starting fatigue may well consider increasing their cadence and adjusting speed to match their most appropriate intensity. </strong></em></span></h5>\r\n</li>\r\n</ul>\r\n<h5></h5>\r\n&nbsp;\r\n<blockquote>\r\n<h3><span style=\"color: #993366;\"><strong>The wrap</strong></span></h3>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Run lightly.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Soft feet.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Lift or pull your supporting foot from the deck.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>What\'s your average cadence! Try increasing it! Assess the result - based on leg fatigue as a result of impact.</em></span></h5>\r\n</li>\r\n</ul>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/picccc.jpg\"><img class=\" size-medium wp-image-3118 aligncenter\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/picccc-300x180.jpg\" alt=\"picccc\" width=\"300\" height=\"180\" /></a>\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote class=\"l-block\">\r\n<h3 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><a style=\"color: #ffffff;\" href=\"http://balancehealthprograms.com.au/part-5-running-drills/\"><em><strong>TAKE ME TO PART 5 - RUNNING DRILLS </strong></em></a></span></h3>\r\n<div align=\"center\"></div></blockquote>','PART 4 - THE IMPORTANCE OF \'STRIDE\' CADENCE','','inherit','closed','closed','','2964-revision-v1','','','2016-06-07 02:38:21','2016-06-07 02:38:21','',2964,'http://balancehealthprograms.com.au/2964-revision-v1/',0,'revision','',0),(3119,2,'2016-06-07 02:37:19','2016-06-07 02:37:19','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><strong><em>PART 4 - THE IMPORTANCE OF \'STRIDE\' CADENCE</em></strong></span></h1>\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/S30kZa_oPnM\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n<h3></h3>\r\n<h3><span style=\"color: #993366;\">What is running cadence?</span></h3>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Running cadence is the number of  strides you take expressed in strides per minute (SPM).</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>It can be calculated simply by counting your strides, however it is more easily managed by way of a metronome or cadence feature via a smart watch. <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/CGI_Human_Walk.jpg\"><img class=\" size-medium wp-image-2461 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/CGI_Human_Walk-300x141.jpg\" alt=\"CGI_Human_Walk\" width=\"300\" height=\"141\" /></a>\r\n</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>A person averaging around 150-160 SPM (at any speed) is widely considered to be holding an inefficient stride, while experts believe somewhere around 172-180 SPM is perhaps most efficient. </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>A superstar highly conditioned runner averages between 180-210 SPM (see Gebrselassie video below). </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>One\'s best sustainable running cadence is largely regulated by aerobic capacity (fitness) and talent (neuro-muscular function).</em></span></h5>\r\n</li>\r\n</ul>\r\n<h3></h3>\r\n&nbsp;\r\n<blockquote class=\"l-block\">\r\n<h3><span style=\"color: #ffffff;\"><strong>Why is \'running\' cadence important?</strong></span></h3>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>The main reason for increasing running cadence is to reduce the cost of impact.  This means reducing the demand on one\'s musculo-skeletal system.  The harder one hits and momentarily stops on the surface, and as a result spends stabilising on this support, the greater the ask of muscles, bones, and joints.  </strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>The harder muscles and joints work per stride, the more vulnerable they become to fatigue, or worst still breakdown.  </strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>So, (increasing) cadence becomes important in reducing collective structural costs. </strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>Consider it being about loading up your engine (heart &amp; lungs) and preserving your chassis (your muscles &amp; joints).  </strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>Of course it\'s about finding your optimal balance.  </strong></em></span></h5>\r\n<div align=\"center\"></div></li>\r\n</ul>\r\n</blockquote>\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>More info on running cadence...</strong></span></h3>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>If your average SPM rates around 172-180+ it becomes increasingly difficult to land and load your supporting weight ahead of your hips.  This is good!</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Running efficiency or more so economy is largely about rhythm.  Holding an even tempo (cadence) regardless of the terrain (up or down), your speed, your leg length, or your current level of conditioning is key to efficient running.  </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>\'Generally\' the faster your cadence the better.  However, while a faster <img class=\"alignright wp-image-3708\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/re-300x300.png\" alt=\"re\" width=\"281\" height=\"281\" />cadence will likely reduce your cost of impact (via return to sender reverb), it will likely increase your heart &amp; breathing rates.  </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Finding your sweet spot is key.  It\'s recommended you work on increasing your cadence at slower speeds first, then, slowly bridging up to faster sustained speeds.  This comes with improved conditioning -both aerobically and with a more developed musculo-skeletal system.  </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>I\'ve certainly found when increasing \'most\' runner\'s cadence, this results in significantly reducing classic running related injuries - plantar fascia, shin splits, achilles tendonitis, calf tears, pre-patella femoral pain (knee), quads tears, hip displacements, and lower back complaints.  </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>I\'ve also found on average holding between 174-178 cadence is most appropriate and efficient for \'most\' runners.  Again, the more conditioned and talented the runner, the greater cadence can usually be employed.  </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Try counting one stride for 15 seconds then simply multiply by 4 = CADENCE in SPM.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #ff6600;\"><em><a style=\"color: #ff6600;\" href=\"https://www.youtube.com/watch?v=wWvPX7sQrvE\" target=\"_blank\">Consider downloading youtube clips - 82, 85, &amp; 90 beats per minute - your left foot strike is on the beat. </a></em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><em><strong>Not that you\'ll be running like this legend but it\'s valuable to picture his movements in slo-mo. </strong></em></span></h4>\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/Wfzya-_qI1I\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><em><span style=\"color: #993366;\"><strong>Running Dynamic Details - D. Sharp (with his permission)</strong></span></em></h3>\r\n&nbsp;\r\n<blockquote>\r\n<blockquote class=\"l-block\">\r\n<h5><span style=\"color: #ffffff;\"><em>Using the Garmin 620 Smart watch - we assessed David\'s;</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>Cadence - SPM</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>Ground contact time - how long he spends on support on average each stride. </em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>Vertical oscillation - how high on average he rises each stride.   </em></span></h5>\r\n<div align=\"center\"></div></blockquote>\r\n</blockquote>\r\n<h5></h5>\r\n<h5><span style=\"color: #993366;\"><strong>Average Cadence - how many times his legs turnover per minute - the more (generally) the better) - 182\r\nspm.</strong></span></h5>\r\n<blockquote>\r\n<h5><span style=\"color: #ffffff;\"><strong>Terrible - 150-160 spm<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/sharpey-crits.jpg\"><img class=\" size-medium wp-image-3112 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/sharpey-crits-300x216.jpg\" alt=\"sharpey crits\" width=\"300\" height=\"216\" /></a></strong></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><strong>Poor - 160 - 165 spm</strong></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><strong>Good - 165 -176 spm</strong></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><strong>Damn good - 176 - 182</strong></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><strong>Freak (might be by run by battery) - 182 - 190+</strong></span></h5>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h5><span style=\"color: #993366;\"><strong>Vertical Oscillation - this is his up and down height - the lower the better  -9.0cm</strong></span></h5>\r\n<blockquote>\r\n<h5><span style=\"color: #ffffff;\"><strong>Terrible - 15-13cm</strong></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><strong>Poor - 13-11cm</strong></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><strong>Good - 11-9.5cm</strong></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><strong>Damn good - 9.5 -8cm</strong></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><strong>Freak (might be a wheel) - 8-5cm</strong></span></h5>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h5><span style=\"color: #993366;\"><strong>Ground contact time - how long his feet are in contact with the earth - the less time the better - 204.6\r\nmilliseconds</strong></span></h5>\r\n&nbsp;\r\n<blockquote>\r\n<h5><strong><span style=\"color: #ffffff;\">Poor - 500-400 ms<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/sharpypace.jpg\"><img class=\" size-medium wp-image-3116 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/sharpypace-300x156.jpg\" alt=\"sharpypace\" width=\"300\" height=\"156\" /></a></span></strong></h5>\r\n<h5><strong><span style=\"color: #ffffff;\">Good - 400-250 ms</span></strong></h5>\r\n<h5><strong><span style=\"color: #ffffff;\">Damn good - 250-150ms\r\n</span></strong></h5>\r\n<h5><strong><span style=\"color: #ffffff;\">Freak (might be a fairy) - 150 - 100 ms</span></strong></h5>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<strong>The goal!</strong>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Find the quickest cadence you can sustain, while remaining in YOUR most suitable intensity zone.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Practice this cadence till it becomes your default.  </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>I recommend trialing any \'free\' App that offers a metronome - Gibson Guitar App is an example.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Dial in say 86 and hit the beat on every left stride - I tend to focus on the beat for about 5 minutes, then turn it off and work on finding my most natural turnover - hopefully<img class=\"alignright size-medium wp-image-3694\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/s2-300x169.png\" alt=\"s2\" width=\"300\" height=\"169\" /> it\'s now a little faster. </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Of course you can focus on your hand cadence , which , should be equally in sync with your legs - I hope!</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Generally the shorter but faster you wish to run (like sprinting), OR, the longer you wish to run (like a half or full marathon), the more you\'ll benefit from a faster your cadence.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><strong><em>This will naturally shorten and lower your stride, and thus, reducing impact costs.  </em></strong></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>Those running off a bike with starting fatigue may well consider increasing their cadence and adjusting speed to match their most appropriate intensity. </strong></em></span></h5>\r\n</li>\r\n</ul>\r\n<h5></h5>\r\n&nbsp;\r\n<blockquote>\r\n<h3><span style=\"color: #993366;\"><strong>The wrap</strong></span></h3>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Run lightly.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Soft feet.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Lift or pull your supporting foot from the deck.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>What\'s your average cadence! Try increasing it! Assess the result - based on leg fatigue as a result of impact.</em></span></h5>\r\n</li>\r\n</ul>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/picccc.jpg\"><img class=\" size-medium wp-image-3118 aligncenter\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/picccc-300x180.jpg\" alt=\"picccc\" width=\"300\" height=\"180\" /></a>\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3></h3>\r\n<h3><em>TAKE ME TO PART 5 - SPECIFIC RUNNING DRILLS</em></h3>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote class=\"l-block\">\r\n<h3 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><a style=\"color: #ffffff;\" href=\"http://balancehealthprograms.com.au/part-5-running-drills/\"><em><strong>TAKE ME TO PART 5 - RUNNING DRILLS </strong></em></a></span></h3>\r\n<div align=\"center\"></div></blockquote>','PART 4 - THE IMPORTANCE OF \'STRIDE\' CADENCE','','inherit','closed','closed','','2964-revision-v1','','','2016-06-07 02:37:19','2016-06-07 02:37:19','',2964,'http://balancehealthprograms.com.au/2964-revision-v1/',0,'revision','',0),(3121,2,'2016-06-07 02:40:41','2016-06-07 02:40:41','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><strong><em>PART 4 - THE IMPORTANCE OF \'STRIDE\' CADENCE</em></strong></span></h1>\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/S30kZa_oPnM\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n<h3></h3>\r\n<h3><span style=\"color: #993366;\">What is running cadence?</span></h3>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Running cadence is the number of  strides you take expressed in strides per minute (SPM).</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>It can be calculated simply by counting your strides, however it is more easily managed by way of a metronome or cadence feature via a smart watch. <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/CGI_Human_Walk.jpg\"><img class=\" size-medium wp-image-2461 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/CGI_Human_Walk-300x141.jpg\" alt=\"CGI_Human_Walk\" width=\"300\" height=\"141\" /></a>\r\n</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>A person averaging around 150-160 SPM (at any speed) is widely considered to be holding an inefficient stride, while experts believe somewhere around 172-180 SPM is perhaps most efficient. </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>A superstar highly conditioned runner averages between 180-210 SPM (see Gebrselassie video below). </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>One\'s best sustainable running cadence is largely regulated by aerobic capacity (fitness) and talent (neuro-muscular function).</em></span></h5>\r\n</li>\r\n</ul>\r\n<h3></h3>\r\n&nbsp;\r\n<blockquote class=\"l-block\">\r\n<h3><span style=\"color: #ffffff;\"><strong>Why is \'running\' cadence important?</strong></span></h3>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>The main reason for increasing running cadence is to reduce the cost of impact.  This means reducing the demand on one\'s musculo-skeletal system.  The harder one hits and momentarily stops on the surface, and as a result spends stabilising on this support, the greater the ask of muscles, bones, and joints.  </strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>The harder muscles and joints work per stride, the more vulnerable they become to fatigue, or worst still breakdown.  </strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>So, (increasing) cadence becomes important in reducing collective structural costs. </strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>Consider it being about loading up your engine (heart &amp; lungs) and preserving your chassis (your muscles &amp; joints).  </strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>Of course it\'s about finding your optimal balance.  </strong></em></span></h5>\r\n<div align=\"center\"></div></li>\r\n</ul>\r\n</blockquote>\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>More info on running cadence...</strong></span></h3>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>If your average SPM rates around 172-180+ it becomes increasingly difficult to land and load your supporting weight ahead of your hips.  This is good!</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Running efficiency or more so economy is largely about rhythm.  Holding an even tempo (cadence) regardless of the terrain (up or down), your speed, your leg length, or your current level of conditioning is key to efficient running.  </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>\'Generally\' the faster your cadence the better.  However, while a faster <img class=\"alignright wp-image-3708\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/re-300x300.png\" alt=\"re\" width=\"281\" height=\"281\" />cadence will likely reduce your cost of impact (via return to sender reverb), it will likely increase your heart &amp; breathing rates.  </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Finding your sweet spot is key.  It\'s recommended you work on increasing your cadence at slower speeds first, then, slowly bridging up to faster sustained speeds.  This comes with improved conditioning -both aerobically and with a more developed musculo-skeletal system.  </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>I\'ve certainly found when increasing \'most\' runner\'s cadence, this results in significantly reducing classic running related injuries - plantar fascia, shin splits, achilles tendonitis, calf tears, pre-patella femoral pain (knee), quads tears, hip displacements, and lower back complaints.  </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>I\'ve also found on average holding between 174-178 cadence is most appropriate and efficient for \'most\' runners.  Again, the more conditioned and talented the runner, the greater cadence can usually be employed.  </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Try counting one stride for 15 seconds then simply multiply by 4 = CADENCE in SPM.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #ff6600;\"><em><a style=\"color: #ff6600;\" href=\"https://www.youtube.com/watch?v=wWvPX7sQrvE\" target=\"_blank\">Consider downloading youtube clips - 82, 85, &amp; 90 beats per minute - your left foot strike is on the beat. </a></em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><em><strong>Not that you\'ll be running like this legend but it\'s valuable to picture his movements in slo-mo. </strong></em></span></h4>\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/Wfzya-_qI1I\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><em><span style=\"color: #993366;\"><strong>Running Dynamic Details - D. Sharp (with his permission)</strong></span></em></h3>\r\n&nbsp;\r\n<blockquote>\r\n<blockquote class=\"l-block\">\r\n<h5><span style=\"color: #ffffff;\"><em>Using the Garmin 620 Smart watch - we assessed David\'s;</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>Cadence - SPM</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>Ground contact time - how long he spends on support on average each stride. </em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>Vertical oscillation - how high on average he rises each stride.   </em></span></h5>\r\n<div align=\"center\"></div></blockquote>\r\n</blockquote>\r\n<h5></h5>\r\n<h5><span style=\"color: #993366;\"><strong>Average Cadence - how many times his legs turnover per minute - the more (generally) the better) - 182\r\nspm.</strong></span></h5>\r\n<blockquote>\r\n<h5><span style=\"color: #ffffff;\"><strong>Terrible - 150-160 spm<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/sharpey-crits.jpg\"><img class=\" size-medium wp-image-3112 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/sharpey-crits-300x216.jpg\" alt=\"sharpey crits\" width=\"300\" height=\"216\" /></a></strong></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><strong>Poor - 160 - 165 spm</strong></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><strong>Good - 165 -176 spm</strong></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><strong>Damn good - 176 - 182</strong></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><strong>Freak (might be by run by battery) - 182 - 190+</strong></span></h5>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h5><span style=\"color: #993366;\"><strong>Vertical Oscillation - this is his up and down height - the lower the better  -9.0cm</strong></span></h5>\r\n<blockquote>\r\n<h5><span style=\"color: #ffffff;\"><strong>Terrible - 15-13cm</strong></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><strong>Poor - 13-11cm</strong></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><strong>Good - 11-9.5cm</strong></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><strong>Damn good - 9.5 -8cm</strong></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><strong>Freak (might be a wheel) - 8-5cm</strong></span></h5>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h5><span style=\"color: #993366;\"><strong>Ground contact time - how long his feet are in contact with the earth - the less time the better - 204.6\r\nmilliseconds</strong></span></h5>\r\n&nbsp;\r\n<blockquote>\r\n<h5><strong><span style=\"color: #ffffff;\">Poor - 500-400 ms<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/sharpypace.jpg\"><img class=\" size-medium wp-image-3116 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/sharpypace-300x156.jpg\" alt=\"sharpypace\" width=\"300\" height=\"156\" /></a></span></strong></h5>\r\n<h5><strong><span style=\"color: #ffffff;\">Good - 400-250 ms</span></strong></h5>\r\n<h5><strong><span style=\"color: #ffffff;\">Damn good - 250-150ms\r\n</span></strong></h5>\r\n<h5><strong><span style=\"color: #ffffff;\">Freak (might be a fairy) - 150 - 100 ms</span></strong></h5>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<strong>The goal!</strong>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Find the quickest cadence you can sustain, while remaining in YOUR most suitable intensity zone.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Practice this cadence till it becomes your default.  </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>I recommend trialing any \'free\' App that offers a metronome - Gibson Guitar App is an example.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Dial in say 86 and hit the beat on every left stride - I tend to focus on the beat for about 5 minutes, then turn it off and work on finding my most natural turnover - hopefully<img class=\"alignright size-medium wp-image-3694\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/s2-300x169.png\" alt=\"s2\" width=\"300\" height=\"169\" /> it\'s now a little faster. </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Of course you can focus on your hand cadence , which , should be equally in sync with your legs - I hope!</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Generally the shorter but faster you wish to run (like sprinting), OR, the longer you wish to run (like a half or full marathon), the more you\'ll benefit from a faster your cadence.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><strong><em>This will naturally shorten and lower your stride, and thus, reducing impact costs.  </em></strong></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>Those running off a bike with starting fatigue may well consider increasing their cadence and adjusting speed to match their most appropriate intensity. </strong></em></span></h5>\r\n</li>\r\n</ul>\r\n<h5></h5>\r\n&nbsp;\r\n<blockquote>\r\n<h3><span style=\"color: #993366;\"><strong>The wrap</strong></span></h3>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Run lightly.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Soft feet.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Lift or pull your supporting foot from the deck.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>What\'s your average cadence! Try increasing it! Assess the result -----mainly based on leg fatigue.</em></span></h5>\r\n</li>\r\n</ul>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<a href=\"http://balancehealthprograms.com.au/pampys-post-7-16-the-running-shoe-that-allows-for-my-natural-foot-dynamics-and-perhaps-the-most-influential-muscle-in-running-performance/\" target=\"_blank\"><img class=\" size-medium wp-image-3118 aligncenter\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/picccc-300x180.jpg\" alt=\"picccc\" width=\"300\" height=\"180\" /></a>\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote class=\"l-block\">\r\n<h3 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><a style=\"color: #ffffff;\" href=\"http://balancehealthprograms.com.au/part-5-running-drills/\"><em><strong>TAKE ME TO PART 5 - RUNNING DRILLS </strong></em></a></span></h3>\r\n<div align=\"center\"></div></blockquote>','PART 4 - THE IMPORTANCE OF \'STRIDE\' CADENCE','','inherit','closed','closed','','2964-revision-v1','','','2016-06-07 02:40:41','2016-06-07 02:40:41','',2964,'http://balancehealthprograms.com.au/2964-revision-v1/',0,'revision','',0),(3122,2,'2016-06-07 02:45:54','2016-06-07 02:45:54','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><strong><em>PART 4 - THE IMPORTANCE OF \'STRIDE\' CADENCE</em></strong></span></h1>\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/S30kZa_oPnM\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n<h3></h3>\r\n<h3><span style=\"color: #993366;\">What is running cadence?</span></h3>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Running cadence is the number of  strides you take expressed in strides per minute (SPM).</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>It can be calculated simply by counting your strides, however it is more easily managed by way of a metronome or cadence feature via a smart watch. <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/CGI_Human_Walk.jpg\"><img class=\" size-medium wp-image-2461 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/CGI_Human_Walk-300x141.jpg\" alt=\"CGI_Human_Walk\" width=\"300\" height=\"141\" /></a>\r\n</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>A person averaging around 150-160 SPM (at any speed) is widely considered to be holding an inefficient stride, while experts believe somewhere around 172-180 SPM is perhaps most efficient. </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>A superstar highly conditioned runner averages between 180-210 SPM (see Gebrselassie video below). </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>One\'s best sustainable running cadence is largely regulated by aerobic capacity (fitness) and talent (neuro-muscular function).</em></span></h5>\r\n</li>\r\n</ul>\r\n<h3></h3>\r\n&nbsp;\r\n<blockquote class=\"l-block\">\r\n<h3><span style=\"color: #ffffff;\"><strong>Why is \'running\' cadence important?</strong></span></h3>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>The main reason for increasing running cadence is to reduce the cost of impact.  This means reducing the demand on one\'s musculo-skeletal system.  The harder one hits and momentarily stops on the surface, and as a result spends stabilising on this support, the greater the ask of muscles, bones, and joints.  </strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>The harder muscles and joints work per stride, the more vulnerable they become to fatigue, or worst still breakdown.  </strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>So, (increasing) cadence becomes important in reducing collective structural costs. </strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>Consider it being about loading up your engine (heart &amp; lungs) and preserving your chassis (your muscles &amp; joints).  </strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>Of course it\'s about finding your optimal balance.  </strong></em></span></h5>\r\n<div align=\"center\"></div></li>\r\n</ul>\r\n</blockquote>\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>More info on running cadence...</strong></span></h3>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>If your average SPM rates around 172-180+ it becomes increasingly difficult to land and load your supporting weight ahead of your hips.  This is good!</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Running efficiency or more so economy is largely about rhythm.  Holding an even tempo (cadence) regardless of the terrain (up or down), your speed, your leg length, or your current level of conditioning is key to efficient running.  </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>\'Generally\' the faster your cadence the better.  However, while a faster <img class=\"alignright wp-image-3708\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/re-300x300.png\" alt=\"re\" width=\"281\" height=\"281\" />cadence will likely reduce your cost of impact (via return to sender reverb), it will likely increase your heart &amp; breathing rates.  </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Finding your sweet spot is key.  It\'s recommended you work on increasing your cadence at slower speeds first, then, slowly bridging up to faster sustained speeds.  This comes with improved conditioning -both aerobically and with a more developed musculo-skeletal system.  </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>I\'ve certainly found when increasing \'most\' runner\'s cadence, this results in significantly reducing classic running related injuries - plantar fascia, shin splits, achilles tendonitis, calf tears, pre-patella femoral pain (knee), quads tears, hip displacements, and lower back complaints.  </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>I\'ve also found on average holding between 174-178 cadence is most appropriate and efficient for \'most\' runners.  Again, the more conditioned and talented the runner, the greater cadence can usually be employed.  </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Try counting one stride for 15 seconds then simply multiply by 4 = CADENCE in SPM.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #ff6600;\"><em><a style=\"color: #ff6600;\" href=\"https://www.youtube.com/watch?v=wWvPX7sQrvE\" target=\"_blank\">Consider downloading youtube clips - 82, 85, &amp; 90 beats per minute - your left foot strike is on the beat. </a></em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><em><strong>Not that you\'ll be running like this legend but it\'s valuable to picture his movements in slo-mo. </strong></em></span></h4>\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/Wfzya-_qI1I\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><em><span style=\"color: #993366;\"><strong>Running Dynamic Details - D. Sharp (with his permission)</strong></span></em></h3>\r\n&nbsp;\r\n<blockquote>\r\n<blockquote class=\"l-block\">\r\n<h5><span style=\"color: #ffffff;\"><em>Using the Garmin 620 Smart watch - we assessed David\'s;</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>Cadence - SPM</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>Ground contact time - how long he spends on support on average each stride. </em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>Vertical oscillation - how high on average he rises each stride.   </em></span></h5>\r\n<div align=\"center\"></div></blockquote>\r\n</blockquote>\r\n<h5></h5>\r\n<h5><span style=\"color: #993366;\"><strong>Average Cadence - how many times his legs turnover per minute - the more (generally) the better) - 182\r\nspm.</strong></span></h5>\r\n<blockquote>\r\n<h5><span style=\"color: #ffffff;\"><strong>Terrible - 150-160 spm<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/sharpey-crits.jpg\"><img class=\" size-medium wp-image-3112 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/sharpey-crits-300x216.jpg\" alt=\"sharpey crits\" width=\"300\" height=\"216\" /></a></strong></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><strong>Poor - 160 - 165 spm</strong></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><strong>Good - 165 -176 spm</strong></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><strong>Damn good - 176 - 182</strong></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><strong>Freak (might be by run by battery) - 182 - 190+</strong></span></h5>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h5><span style=\"color: #993366;\"><strong>Vertical Oscillation - this is his up and down height - the lower the better  -9.0cm</strong></span></h5>\r\n<blockquote>\r\n<h5><span style=\"color: #ffffff;\"><strong>Terrible - 15-13cm</strong></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><strong>Poor - 13-11cm</strong></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><strong>Good - 11-9.5cm</strong></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><strong>Damn good - 9.5 -8cm</strong></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><strong>Freak (might be a wheel) - 8-5cm</strong></span></h5>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h5><span style=\"color: #993366;\"><strong>Ground contact time - how long his feet are in contact with the earth - the less time the better - 204.6\r\nmilliseconds</strong></span></h5>\r\n&nbsp;\r\n<blockquote>\r\n<h5><strong><span style=\"color: #ffffff;\">Poor - 500-400 ms<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/sharpypace.jpg\"><img class=\" size-medium wp-image-3116 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/sharpypace-300x156.jpg\" alt=\"sharpypace\" width=\"300\" height=\"156\" /></a></span></strong></h5>\r\n<h5><strong><span style=\"color: #ffffff;\">Good - 400-250 ms</span></strong></h5>\r\n<h5><strong><span style=\"color: #ffffff;\">Damn good - 250-150ms\r\n</span></strong></h5>\r\n<h5><strong><span style=\"color: #ffffff;\">Freak (might be a fairy) - 150 - 100 ms</span></strong></h5>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>The goal!</strong></span></h3>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Find the quickest cadence you can sustain, while remaining in YOUR most suitable intensity zone.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Practice this cadence till it becomes your default.  </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>I recommend trialing any \'free\' App that offers a metronome - Gibson Guitar App is an example.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Dial in say 86 and hit the beat on every left stride - I tend to focus on the beat for about 5 minutes, then turn it off and work on finding my most natural turnover - hopefully<img class=\"alignright size-medium wp-image-3694\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/s2-300x169.png\" alt=\"s2\" width=\"300\" height=\"169\" /> it\'s now a little faster. </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Of course you can focus on your hand cadence , which , should be equally in sync with your legs - I hope!</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Generally the shorter but faster you wish to run (like sprinting), OR, the longer you wish to run (like a half or full marathon), the more you\'ll benefit from a faster your cadence.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><strong><em>This will naturally shorten and lower your stride, and thus, reducing impact costs.  </em></strong></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>Those running off a bike with starting fatigue may well consider increasing their cadence and adjusting speed to match their most appropriate intensity. </strong></em></span></h5>\r\n</li>\r\n</ul>\r\n<h5></h5>\r\n&nbsp;\r\n<blockquote>\r\n<h3><span style=\"color: #993366;\"><strong>The wrap</strong></span></h3>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Run lightly.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Soft feet.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Lift or pull your supporting foot from the deck.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>What\'s your average cadence! Try increasing it! Assess the result -----mainly based on leg fatigue.</em></span></h5>\r\n</li>\r\n</ul>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<a href=\"http://balancehealthprograms.com.au/pampys-post-7-16-the-running-shoe-that-allows-for-my-natural-foot-dynamics-and-perhaps-the-most-influential-muscle-in-running-performance/\" target=\"_blank\"><img class=\" size-medium wp-image-3118 aligncenter\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/picccc-300x180.jpg\" alt=\"picccc\" width=\"300\" height=\"180\" /></a>\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote class=\"l-block\">\r\n<h3 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><a style=\"color: #ffffff;\" href=\"http://balancehealthprograms.com.au/part-5-running-drills/\"><em><strong>TAKE ME TO PART 5 - RUNNING DRILLS </strong></em></a></span></h3>\r\n<div align=\"center\"></div></blockquote>','PART 4 - THE IMPORTANCE OF \'STRIDE\' CADENCE','','inherit','closed','closed','','2964-revision-v1','','','2016-06-07 02:45:54','2016-06-07 02:45:54','',2964,'http://balancehealthprograms.com.au/2964-revision-v1/',0,'revision','',0),(3123,2,'2016-06-07 02:46:41','2016-06-07 02:46:41','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><strong><em>PART 4 - THE IMPORTANCE OF \'STRIDE\' CADENCE</em></strong></span></h1>\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/S30kZa_oPnM\" width=\"450\" height=\"253\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n<h3></h3>\r\n<h3><span style=\"color: #993366;\">What is running cadence?</span></h3>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Running cadence is the number of  strides you take expressed in strides per minute (SPM).</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>It can be calculated simply by counting your strides, however it is more easily managed by way of a metronome or cadence feature via a smart watch. <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/CGI_Human_Walk.jpg\"><img class=\" size-medium wp-image-2461 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/CGI_Human_Walk-300x141.jpg\" alt=\"CGI_Human_Walk\" width=\"300\" height=\"141\" /></a>\r\n</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>A person averaging around 150-160 SPM (at any speed) is widely considered to be holding an inefficient stride, while experts believe somewhere around 172-180 SPM is perhaps most efficient. </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>A superstar highly conditioned runner averages between 180-210 SPM (see Gebrselassie video below). </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>One\'s best sustainable running cadence is largely regulated by aerobic capacity (fitness) and talent (neuro-muscular function).</em></span></h5>\r\n</li>\r\n</ul>\r\n<h3></h3>\r\n&nbsp;\r\n<blockquote class=\"l-block\">\r\n<h3><span style=\"color: #ffffff;\"><strong>Why is \'running\' cadence important?</strong></span></h3>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>The main reason for increasing running cadence is to reduce the cost of impact.  This means reducing the demand on one\'s musculo-skeletal system.  The harder one hits and momentarily stops on the surface, and as a result spends stabilising on this support, the greater the ask of muscles, bones, and joints.  </strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>The harder muscles and joints work per stride, the more vulnerable they become to fatigue, or worst still breakdown.  </strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>So, (increasing) cadence becomes important in reducing collective structural costs. </strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>Consider it being about loading up your engine (heart &amp; lungs) and preserving your chassis (your muscles &amp; joints).  </strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>Of course it\'s about finding your optimal balance.  </strong></em></span></h5>\r\n<div align=\"center\"></div></li>\r\n</ul>\r\n</blockquote>\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>More info on running cadence...</strong></span></h3>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>If your average SPM rates around 172-180+ it becomes increasingly difficult to land and load your supporting weight ahead of your hips.  This is good!</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Running efficiency or more so economy is largely about rhythm.  Holding an even tempo (cadence) regardless of the terrain (up or down), your speed, your leg length, or your current level of conditioning is key to efficient running.  </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>\'Generally\' the faster your cadence the better.  However, while a faster <img class=\"alignright wp-image-3708\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/re-300x300.png\" alt=\"re\" width=\"281\" height=\"281\" />cadence will likely reduce your cost of impact (via return to sender reverb), it will likely increase your heart &amp; breathing rates.  </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Finding your sweet spot is key.  It\'s recommended you work on increasing your cadence at slower speeds first, then, slowly bridging up to faster sustained speeds.  This comes with improved conditioning -both aerobically and with a more developed musculo-skeletal system.  </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>I\'ve certainly found when increasing \'most\' runner\'s cadence, this results in significantly reducing classic running related injuries - plantar fascia, shin splits, achilles tendonitis, calf tears, pre-patella femoral pain (knee), quads tears, hip displacements, and lower back complaints.  </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>I\'ve also found on average holding between 174-178 cadence is most appropriate and efficient for \'most\' runners.  Again, the more conditioned and talented the runner, the greater cadence can usually be employed.  </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Try counting one stride for 15 seconds then simply multiply by 4 = CADENCE in SPM.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #ff6600;\"><em><a style=\"color: #ff6600;\" href=\"https://www.youtube.com/watch?v=wWvPX7sQrvE\" target=\"_blank\">Consider downloading youtube clips - 82, 85, &amp; 90 beats per minute - your left foot strike is on the beat. </a></em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><em><strong>Not that you\'ll be running like this legend but it\'s valuable to picture his movements in slo-mo. </strong></em></span></h4>\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/Wfzya-_qI1I\" width=\"450\" height=\"253\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><em><span style=\"color: #993366;\"><strong>Running Dynamic Details - D. Sharp (with his permission)</strong></span></em></h3>\r\n&nbsp;\r\n<blockquote>\r\n<blockquote class=\"l-block\">\r\n<h5><span style=\"color: #ffffff;\"><em>Using the Garmin 620 Smart watch - we assessed David\'s;</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>Cadence - SPM</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>Ground contact time - how long he spends on support on average each stride. </em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>Vertical oscillation - how high on average he rises each stride.   </em></span></h5>\r\n<div align=\"center\"></div></blockquote>\r\n</blockquote>\r\n<h5></h5>\r\n<h5><span style=\"color: #993366;\"><strong>Average Cadence - how many times his legs turnover per minute - the more (generally) the better) - 182\r\nspm.</strong></span></h5>\r\n<blockquote>\r\n<h5><span style=\"color: #ffffff;\"><strong>Terrible - 150-160 spm<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/sharpey-crits.jpg\"><img class=\" size-medium wp-image-3112 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/sharpey-crits-300x216.jpg\" alt=\"sharpey crits\" width=\"300\" height=\"216\" /></a></strong></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><strong>Poor - 160 - 165 spm</strong></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><strong>Good - 165 -176 spm</strong></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><strong>Damn good - 176 - 182</strong></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><strong>Freak (might be by run by battery) - 182 - 190+</strong></span></h5>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h5><span style=\"color: #993366;\"><strong>Vertical Oscillation - this is his up and down height - the lower the better  -9.0cm</strong></span></h5>\r\n<blockquote>\r\n<h5><span style=\"color: #ffffff;\"><strong>Terrible - 15-13cm</strong></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><strong>Poor - 13-11cm</strong></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><strong>Good - 11-9.5cm</strong></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><strong>Damn good - 9.5 -8cm</strong></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><strong>Freak (might be a wheel) - 8-5cm</strong></span></h5>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h5><span style=\"color: #993366;\"><strong>Ground contact time - how long his feet are in contact with the earth - the less time the better - 204.6\r\nmilliseconds</strong></span></h5>\r\n&nbsp;\r\n<blockquote>\r\n<h5><strong><span style=\"color: #ffffff;\">Poor - 500-400 ms<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/sharpypace.jpg\"><img class=\" size-medium wp-image-3116 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/sharpypace-300x156.jpg\" alt=\"sharpypace\" width=\"300\" height=\"156\" /></a></span></strong></h5>\r\n<h5><strong><span style=\"color: #ffffff;\">Good - 400-250 ms</span></strong></h5>\r\n<h5><strong><span style=\"color: #ffffff;\">Damn good - 250-150ms\r\n</span></strong></h5>\r\n<h5><strong><span style=\"color: #ffffff;\">Freak (might be a fairy) - 150 - 100 ms</span></strong></h5>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>The goal!</strong></span></h3>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Find the quickest cadence you can sustain, while remaining in YOUR most suitable intensity zone.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Practice this cadence till it becomes your default.  </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>I recommend trialing any \'free\' App that offers a metronome - Gibson Guitar App is an example.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Dial in say 86 and hit the beat on every left stride - I tend to focus on the beat for about 5 minutes, then turn it off and work on finding my most natural turnover - hopefully<img class=\"alignright size-medium wp-image-3694\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/s2-300x169.png\" alt=\"s2\" width=\"300\" height=\"169\" /> it\'s now a little faster. </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Of course you can focus on your hand cadence , which , should be equally in sync with your legs - I hope!</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Generally the shorter but faster you wish to run (like sprinting), OR, the longer you wish to run (like a half or full marathon), the more you\'ll benefit from a faster your cadence.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><strong><em>This will naturally shorten and lower your stride, and thus, reducing impact costs.  </em></strong></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>Those running off a bike with starting fatigue may well consider increasing their cadence and adjusting speed to match their most appropriate intensity. </strong></em></span></h5>\r\n</li>\r\n</ul>\r\n<h5></h5>\r\n&nbsp;\r\n<blockquote>\r\n<h3><span style=\"color: #993366;\"><strong>The wrap</strong></span></h3>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Run lightly.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Soft feet.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Lift or pull your supporting foot from the deck.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>What\'s your average cadence! Try increasing it! Assess the result -----mainly based on leg fatigue.</em></span></h5>\r\n</li>\r\n</ul>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<a href=\"http://balancehealthprograms.com.au/pampys-post-7-16-the-running-shoe-that-allows-for-my-natural-foot-dynamics-and-perhaps-the-most-influential-muscle-in-running-performance/\" target=\"_blank\"><img class=\" size-medium wp-image-3118 aligncenter\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/picccc-300x180.jpg\" alt=\"picccc\" width=\"300\" height=\"180\" /></a>\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote class=\"l-block\">\r\n<h3 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><a style=\"color: #ffffff;\" href=\"http://balancehealthprograms.com.au/part-5-running-drills/\"><em><strong>TAKE ME TO PART 5 - RUNNING DRILLS </strong></em></a></span></h3>\r\n<div align=\"center\"></div></blockquote>','PART 4 - THE IMPORTANCE OF \'STRIDE\' CADENCE','','inherit','closed','closed','','2964-revision-v1','','','2016-06-07 02:46:41','2016-06-07 02:46:41','',2964,'http://balancehealthprograms.com.au/2964-revision-v1/',0,'revision','',0),(3125,2,'2016-06-07 21:03:35','2016-06-07 21:03:35','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>PART 3 - LIFTING NOT DRIVING</strong></em></span></h1>\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/zmqoHDIdajo\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>Principles behind releasing and lifting your base of support.</strong></span></h4>\r\n<ul>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><em>Once again your objective is promoting sustainable and \'easy\' momentum from stride to stride.  It should feel seemingly effortless! </em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><strong><em>If it doesn\'t feel effortless, slow down by running a little taller and therefore decreasing your angle of fall.</em></strong></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><em>When landing, or loading your transitionary weight, limit blocking or braking your forward momentum which is courtesy of over-striding (and therefore landing ahead of your hips).</em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><em>At the average pace most people run there should be little reason to extend (stra<img class=\"alignright size-medium wp-image-3687\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/RUNNERRRRR-300x200.jpg\" alt=\"RUNNERRRRR\" width=\"300\" height=\"200\" />ighten) the knee joint either on impact (commonly loading or braking through the heel) ,or during take off.   Fast moving animals are armed with cocked hind legs, which allows for natural spring (stretch-reflex) and loading through the forefoot. </em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><em>Spend as little time on support as possible - as in ground contact time.   The longer you\'re on support the harder your balancing system must work - meaning greater recruitment of muscles, joints, and nerves to maintain your balance.  This more energy used and less time before performance limiting fatigue kicks in.    </em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><em>Rather than driving your supporting into the earth, focus on a \'lighter\' and faster contact.   Start thinking about lifting your foot from support before it even touches the ground.  </em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><em><span style=\"color: #008080;\">Give thought to allowing your \'soon to be supporting foot\' to simply fall to the earth via with gravity - once you\'ve picked up your foot, just let it fall.  I find many runners forcefully their supporting foot into the surface.  </span></em></h4>\r\n</li>\r\n</ul>\r\n<h3></h3>\r\n<h5>BRIDGING UP TO LONGER RUNS</h5>\r\n<h5>I\'m a huge fan of the walk/run method.  This simply breaking up your session into intervals of brisk committed walking and running (jogging).</h5>\r\n<h5>The walk phase offers a quick reset of your breathing control, muscle stress, joint stress, heat control, and emotions.</h5>\r\n<h5>If you\'re new to running start by employing 4 walk: 1 run.  Build up slowly towards a 1 walk: 9 run.  Use comfort, enjoyment, and body health to determine increases in run splits.</h5>\r\n<h5>* It\'s reported that anyone running over a 3hr 40minute marathon would be better serves employing a 1:9 intervals from the very start of the race.</h5>\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>How does it work?</strong></span></h4>\r\n<ul>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><em>Consider your hamstrings and ever gently your hip flexors playing a role in lifting your supporting foot off the earth.</em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><em>Just give a subtle tweak to the hamstrings when lifting your foot off support.. </em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><em><span style=\"color: #008080;\">Forget about engaging your quads (thighs) and calves (lower legs) by driving into the ground, and thus straightening both the knee an  ankle joints.  Driving into the ground and extending your knee and ankle joints will usually result in moving up (vertical oscillation) and not forward.  </span></em></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><em>Think of \'lifting\' your foot, or more so \'pulling\' your heel up directly under your bum - see video.</em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><em>It is \'not\' a high heel kick, but lightly and quickly pulling the foot up off support in a line towards your bum.  </em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><em>The momentum of your thigh driving forward (as in when recovering) will further assist your movement  forward and not up.  </em></span></h4>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>Give thought to!</strong></span></h4>\r\n<ul>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><em>Pretend you\'re running with barefeet on hot bitumen - I bet you wouldn\'t leave your feet on the deck for long. </em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><em>Also visualise you\'re running on sticky sports drink that\'s been heated by the sun <img class=\"alignright size-medium wp-image-3694\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/s2-300x169.png\" alt=\"s2\" width=\"300\" height=\"169\" />- visualise that tacky sensation and give your foot a quick lift off.</em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><em>Shorten your stride - think baby steps - most people over-stride. </em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><em>Keep your feet - and recovery leg low to the ground - minimise energy costs - Most people seem to over exaggerate their recovery leg as i lifting it higher than is needed.  </em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><em>Think of slightly increasing your turnover - cadence (see PART 4)</em></span></h4>\r\n</li>\r\n</ul>\r\n<h4><a href=\"http://balancehealthprograms.com.au/pampys-post-14-11-measuring-running-power-efficiency/\"><img class=\" size-medium wp-image-3070 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/HHHHHLLLL-300x188.jpg\" alt=\"HHHHHLLLL\" width=\"300\" height=\"188\" /></a></h4>\r\n<h4></h4>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote class=\"l-block\">\r\n<h3 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><a style=\"color: #ffffff;\" href=\"http://balancehealthprograms.com.au/part-4-the-importance-of-stride-cadence/\"><strong><em>TAKE ME TO PART 4 - THE IMPORTANCE OF CADENCE</em></strong></a></span></h3>\r\n</blockquote>\r\n<div align=\"center\"></div>','PART 3 - LIFTING NOT DRIVING','','inherit','closed','closed','','2962-revision-v1','','','2016-06-07 21:03:35','2016-06-07 21:03:35','',2962,'http://balancehealthprograms.com.au/2962-revision-v1/',0,'revision','',0),(3126,2,'2016-06-08 02:40:03','2016-06-08 02:40:03','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>PART 3 - LIFTING NOT DRIVING</strong></em></span></h1>\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/zmqoHDIdajo\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>Principles behind releasing and lifting your base of support.</strong></span></h4>\r\n<ul>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><em>Once again your objective is promoting sustainable and \'easy\' momentum from stride to stride.  It should feel seemingly effortless! </em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><strong><em>If it doesn\'t feel effortless, slow down by running a little taller and therefore decreasing your angle of fall.</em></strong></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><em>When landing, or loading your transitionary weight, limit blocking or braking your forward momentum which is courtesy of over-striding (and therefore landing ahead of your hips).</em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><em>At the average pace most people run there should be little reason to extend (stra<img class=\"alignright size-medium wp-image-3687\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/RUNNERRRRR-300x200.jpg\" alt=\"RUNNERRRRR\" width=\"300\" height=\"200\" />ighten) the knee joint either on impact (commonly loading or braking through the heel) ,or during take off.   Fast moving animals are armed with cocked hind legs, which allows for natural spring (stretch-reflex) and loading through the forefoot. </em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><em>Spend as little time on support as possible - as in ground contact time.   The longer you\'re on support the harder your balancing system must work - meaning greater recruitment of muscles, joints, and nerves to maintain your balance.  This more energy used and less time before performance limiting fatigue kicks in.    </em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><em>Rather than driving your supporting into the earth, focus on a \'lighter\' and faster contact.   Start thinking about lifting your foot from support before it even touches the ground.  </em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><em><span style=\"color: #008080;\">Give thought to allowing your \'soon to be supporting foot\' to simply fall to the earth via with gravity - once you\'ve picked up your foot, just let it fall.  I find many runners forcefully their supporting foot into the surface.  </span></em></h4>\r\n</li>\r\n</ul>\r\n<h3></h3>\r\n<h5></h5>\r\n<blockquote>\r\n<h5><em><strong>BRIDGING UP TO LONGER RUNS WITHOUT HURTING YOURSELF.</strong></em></h5>\r\n<ul>\r\n	<li>\r\n<h5><em>I\'m a huge fan of the walk/run method.  This simply breaking up your session into intervals of brisk committed walking and running (jogging).</em></h5>\r\n</li>\r\n	<li>\r\n<h5><em>The walk phase offers a quick reset of your breathing control, muscle stress, joint stress, heat control, and emotions.</em></h5>\r\n</li>\r\n	<li>\r\n<h5><em>If you\'re new to running start by employing 4 walk: 1 run.  Build up slowly towards a 1 walk: 9 run.  Use comfort, enjoyment, and body health to determine increases in run splits.</em></h5>\r\n</li>\r\n	<li>\r\n<h5><em>* It\'s reported that anyone running over a 3 hr 40 minute marathon would be better serves employing a 1:9 intervals from the very start of the race.</em></h5>\r\n</li>\r\n</ul>\r\n</blockquote>\r\n<h4></h4>\r\n<h4><span style=\"color: #993366;\"><strong>How does it work?</strong></span></h4>\r\n<ul>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><em>Consider your hamstrings and ever gently your hip flexors playing a role in lifting your supporting foot off the earth.</em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><em>Just give a subtle tweak to the hamstrings when lifting your foot off support.. </em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><em><span style=\"color: #008080;\">Forget about engaging your quads (thighs) and calves (lower legs) by driving into the ground, and thus straightening both the knee an  ankle joints.  Driving into the ground and extending your knee and ankle joints will usually result in moving up (vertical oscillation) and not forward.  </span></em></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><em>Think of \'lifting\' your foot, or more so \'pulling\' your heel up directly under your bum - see video.</em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><em>It is \'not\' a high heel kick, but lightly and quickly pulling the foot up off support in a line towards your bum.  </em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><em>The momentum of your thigh driving forward (as in when recovering) will further assist your movement  forward and not up.  </em></span></h4>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>Give thought to!</strong></span></h4>\r\n<ul>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><em>Pretend you\'re running with barefeet on hot bitumen - I bet you wouldn\'t leave your feet on the deck for long. </em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><em>Also visualise you\'re running on sticky sports drink that\'s been heated by the sun <img class=\"alignright size-medium wp-image-3694\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/s2-300x169.png\" alt=\"s2\" width=\"300\" height=\"169\" />- visualise that tacky sensation and give your foot a quick lift off.</em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><em>Shorten your stride - think baby steps - most people over-stride. </em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><em>Keep your feet - and recovery leg low to the ground - minimise energy costs - Most people seem to over exaggerate their recovery leg as i lifting it higher than is needed.  </em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><em>Think of slightly increasing your turnover - cadence (see PART 4)</em></span></h4>\r\n</li>\r\n</ul>\r\n<h4><a href=\"http://balancehealthprograms.com.au/pampys-post-14-11-measuring-running-power-efficiency/\"><img class=\" size-medium wp-image-3070 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/HHHHHLLLL-300x188.jpg\" alt=\"HHHHHLLLL\" width=\"300\" height=\"188\" /></a></h4>\r\n<h4></h4>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote class=\"l-block\">\r\n<h3 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><a style=\"color: #ffffff;\" href=\"http://balancehealthprograms.com.au/part-4-the-importance-of-stride-cadence/\"><strong><em>TAKE ME TO PART 4 - THE IMPORTANCE OF CADENCE</em></strong></a></span></h3>\r\n</blockquote>\r\n<div align=\"center\"></div>','PART 3 - LIFTING NOT DRIVING','','inherit','closed','closed','','2962-revision-v1','','','2016-06-08 02:40:03','2016-06-08 02:40:03','',2962,'http://balancehealthprograms.com.au/2962-revision-v1/',0,'revision','',0),(3127,2,'2016-06-08 02:47:16','2016-06-08 02:47:16','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>PART 3 - LIFTING NOT DRIVING</strong></em></span></h1>\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/zmqoHDIdajo\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>Principles behind releasing and lifting your base of support.</strong></span></h4>\r\n<ul>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><em>Once again your objective is promoting sustainable and \'easy\' momentum from stride to stride.  It should feel seemingly effortless! </em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><strong><em>If it doesn\'t feel effortless, slow down by running a little taller and therefore decreasing your angle of fall.</em></strong></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><em>When landing, or loading your transitionary weight, limit blocking or braking your forward momentum which is courtesy of over-striding (and therefore landing ahead of your hips).</em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><em>At the average pace most people run there should be little reason to extend (stra<img class=\"alignright size-medium wp-image-3687\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/RUNNERRRRR-300x200.jpg\" alt=\"RUNNERRRRR\" width=\"300\" height=\"200\" />ighten) the knee joint either on impact (commonly loading or braking through the heel) ,or during take off.   Fast moving animals are armed with cocked hind legs, which allows for natural spring (stretch-reflex) and loading through the forefoot. </em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><em>Spend as little time on support as possible - as in ground contact time.   The longer you\'re on support the harder your balancing system must work - meaning greater recruitment of muscles, joints, and nerves to maintain your balance.  This more energy used and less time before performance limiting fatigue kicks in.    </em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><em>Rather than driving your supporting into the earth, focus on a \'lighter\' and faster contact.   Start thinking about lifting your foot from support before it even touches the ground.  </em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><em><span style=\"color: #008080;\">Give thought to allowing your \'soon to be supporting foot\' to simply fall to the earth via with gravity - once you\'ve picked up your foot, just let it fall.  I find many runners forcefully their supporting foot into the surface.  </span></em></h4>\r\n</li>\r\n</ul>\r\n<h3></h3>\r\n<h5></h5>\r\n<blockquote>\r\n<h5><span style=\"color: #ffffff;\"><em><strong>BRIDGING UP TO LONGER RUNS WITHOUT HURTING YOURSELF.</strong></em></span></h5>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\"><em>I\'m a huge fan of the walk/run method.  This simply breaking up your session into intervals of brisk committed walking and running (jogging).</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\"><em>The walk phase offers a quick reset of your breathing control, muscle stress, joint stress, heat control, and emotions.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\"><em>If you\'re new to running start by employing 4 walk: 1 run.  Build up slowly towards a 1 walk: 9 run.  Use comfort, enjoyment, and body health to determine increases in run splits.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\"><em>* It\'s reported that anyone running over a 3 hr 40 minute marathon would be better serves employing a 1:9 intervals from the very start of the race.</em></span></h5>\r\n</li>\r\n</ul>\r\n</blockquote>\r\n<h4></h4>\r\n<h4><span style=\"color: #993366;\"><strong>How does it work?</strong></span></h4>\r\n<ul>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><em>Consider your hamstrings and ever gently your hip flexors playing a role in lifting your supporting foot off the earth.</em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><em>Just give a subtle tweak to the hamstrings when lifting your foot off support.. </em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><em><span style=\"color: #008080;\">Forget about engaging your quads (thighs) and calves (lower legs) by driving into the ground, and thus straightening both the knee an  ankle joints.  Driving into the ground and extending your knee and ankle joints will usually result in moving up (vertical oscillation) and not forward.  </span></em></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><em>Think of \'lifting\' your foot, or more so \'pulling\' your heel up directly under your bum - see video.</em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><em>It is \'not\' a high heel kick, but lightly and quickly pulling the foot up off support in a line towards your bum.  </em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><em>The momentum of your thigh driving forward (as in when recovering) will further assist your movement  forward and not up.  </em></span></h4>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>Give thought to!</strong></span></h4>\r\n<ul>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><em>Pretend you\'re running with barefeet on hot bitumen - I bet you wouldn\'t leave your feet on the deck for long. </em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><em>Also visualise you\'re running on sticky sports drink that\'s been heated by the sun <img class=\"alignright size-medium wp-image-3694\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/s2-300x169.png\" alt=\"s2\" width=\"300\" height=\"169\" />- visualise that tacky sensation and give your foot a quick lift off.</em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><em>Shorten your stride - think baby steps - most people over-stride. </em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><em>Keep your feet - and recovery leg low to the ground - minimise energy costs - Most people seem to over exaggerate their recovery leg as i lifting it higher than is needed.  </em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><em>Think of slightly increasing your turnover - cadence (see PART 4)</em></span></h4>\r\n</li>\r\n</ul>\r\n<h4><a href=\"http://balancehealthprograms.com.au/pampys-post-14-11-measuring-running-power-efficiency/\"><img class=\" size-medium wp-image-3070 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/HHHHHLLLL-300x188.jpg\" alt=\"HHHHHLLLL\" width=\"300\" height=\"188\" /></a></h4>\r\n<h4></h4>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote class=\"l-block\">\r\n<h3 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><a style=\"color: #ffffff;\" href=\"http://balancehealthprograms.com.au/part-4-the-importance-of-stride-cadence/\"><strong><em>TAKE ME TO PART 4 - THE IMPORTANCE OF CADENCE</em></strong></a></span></h3>\r\n</blockquote>\r\n<div align=\"center\"></div>','PART 3 - LIFTING NOT DRIVING','','inherit','closed','closed','','2962-revision-v1','','','2016-06-08 02:47:16','2016-06-08 02:47:16','',2962,'http://balancehealthprograms.com.au/2962-revision-v1/',0,'revision','',0),(3128,2,'2016-06-08 02:48:53','2016-06-08 02:48:53','','The_\'weigh\'_he_was_--_weightloss_at_Guantanamo','','inherit','closed','closed','','the_weigh_he_was_-_weightloss_at_guantanamo','','','2016-06-08 02:48:53','2016-06-08 02:48:53','',2962,'http://balancehealthprograms.com.au/wp-content/uploads/The_weigh_he_was_-_weightloss_at_Guantanamo.jpg',0,'attachment','image/jpeg',0),(3129,2,'2016-06-08 02:49:34','2016-06-08 02:49:34','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>PART 3 - LIFTING NOT DRIVING</strong></em></span></h1>\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/zmqoHDIdajo\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>Principles behind releasing and lifting your base of support.</strong></span></h4>\r\n<ul>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><em>Once again your objective is promoting sustainable and \'easy\' momentum from stride to stride.  It should feel seemingly effortless! </em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><strong><em>If it doesn\'t feel effortless, slow down by running a little taller and therefore decreasing your angle of fall.</em></strong></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><em>When landing, or loading your transitionary weight, limit blocking or braking your forward momentum which is courtesy of over-striding (and therefore landing ahead of your hips).</em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><em>At the average pace most people run there should be little reason to extend (stra<img class=\"alignright size-medium wp-image-3687\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/RUNNERRRRR-300x200.jpg\" alt=\"RUNNERRRRR\" width=\"300\" height=\"200\" />ighten) the knee joint either on impact (commonly loading or braking through the heel) ,or during take off.   Fast moving animals are armed with cocked hind legs, which allows for natural spring (stretch-reflex) and loading through the forefoot. </em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><em>Spend as little time on support as possible - as in ground contact time.   The longer you\'re on support the harder your balancing system must work - meaning greater recruitment of muscles, joints, and nerves to maintain your balance.  This more energy used and less time before performance limiting fatigue kicks in.    </em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><em>Rather than driving your supporting into the earth, focus on a \'lighter\' and faster contact.   Start thinking about lifting your foot from support before it even touches the ground.  </em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><em><span style=\"color: #008080;\">Give thought to allowing your \'soon to be supporting foot\' to simply fall to the earth via with gravity - once you\'ve picked up your foot, just let it fall.  I find many runners forcefully their supporting foot into the surface.  </span></em></h4>\r\n</li>\r\n</ul>\r\n<h3></h3>\r\n<h5></h5>\r\n<blockquote>\r\n<h5><span style=\"color: #ffffff;\"><em><strong>BRIDGING UP TO LONGER RUNS WITHOUT HURTING YOURSELF.</strong></em></span></h5>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\"><em>I\'m a huge fan of the walk/run method.  This simply breaking up your session into intervals of brisk committed walking and running (jogging).</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\"><em>The walk phase offers a quick reset of your breathing control, muscle stress, joint stress, heat control, and emotions.<img class=\"  wp-image-3128 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/The_weigh_he_was_-_weightloss_at_Guantanamo-300x213.jpg\" alt=\"The_\'weigh\'_he_was_--_weightloss_at_Guantanamo\" width=\"237\" height=\"168\" /></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\"><em>If you\'re new to running start by employing 4 walk: 1 run.  Build up slowly towards a 1 walk: 9 run.  Use comfort, enjoyment, and body health to determine increases in run splits.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\"><em>* It\'s reported that anyone running over a 3 hr 40 minute marathon would be better serves employing a 1:9 intervals from the very start of the race.</em></span></h5>\r\n</li>\r\n</ul>\r\n</blockquote>\r\n<h4></h4>\r\n<h4><span style=\"color: #993366;\"><strong>How does it work?</strong></span></h4>\r\n<ul>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><em>Consider your hamstrings and ever gently your hip flexors playing a role in lifting your supporting foot off the earth.</em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><em>Just give a subtle tweak to the hamstrings when lifting your foot off support.. </em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><em><span style=\"color: #008080;\">Forget about engaging your quads (thighs) and calves (lower legs) by driving into the ground, and thus straightening both the knee an  ankle joints.  Driving into the ground and extending your knee and ankle joints will usually result in moving up (vertical oscillation) and not forward.  </span></em></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><em>Think of \'lifting\' your foot, or more so \'pulling\' your heel up directly under your bum - see video.</em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><em>It is \'not\' a high heel kick, but lightly and quickly pulling the foot up off support in a line towards your bum.  </em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><em>The momentum of your thigh driving forward (as in when recovering) will further assist your movement  forward and not up.  </em></span></h4>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>Give thought to!</strong></span></h4>\r\n<ul>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><em>Pretend you\'re running with barefeet on hot bitumen - I bet you wouldn\'t leave your feet on the deck for long. </em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><em>Also visualise you\'re running on sticky sports drink that\'s been heated by the sun <img class=\"alignright size-medium wp-image-3694\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/s2-300x169.png\" alt=\"s2\" width=\"300\" height=\"169\" />- visualise that tacky sensation and give your foot a quick lift off.</em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><em>Shorten your stride - think baby steps - most people over-stride. </em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><em>Keep your feet - and recovery leg low to the ground - minimise energy costs - Most people seem to over exaggerate their recovery leg as i lifting it higher than is needed.  </em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><em>Think of slightly increasing your turnover - cadence (see PART 4)</em></span></h4>\r\n</li>\r\n</ul>\r\n<h4><a href=\"http://balancehealthprograms.com.au/pampys-post-14-11-measuring-running-power-efficiency/\"><img class=\" size-medium wp-image-3070 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/HHHHHLLLL-300x188.jpg\" alt=\"HHHHHLLLL\" width=\"300\" height=\"188\" /></a></h4>\r\n<h4></h4>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote class=\"l-block\">\r\n<h3 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><a style=\"color: #ffffff;\" href=\"http://balancehealthprograms.com.au/part-4-the-importance-of-stride-cadence/\"><strong><em>TAKE ME TO PART 4 - THE IMPORTANCE OF CADENCE</em></strong></a></span></h3>\r\n</blockquote>\r\n<div align=\"center\"></div>','PART 3 - LIFTING NOT DRIVING','','inherit','closed','closed','','2962-revision-v1','','','2016-06-08 02:49:34','2016-06-08 02:49:34','',2962,'http://balancehealthprograms.com.au/2962-revision-v1/',0,'revision','',0),(3130,2,'2016-06-08 03:04:25','2016-06-08 03:04:25','','maxresdefault (6)','','inherit','closed','closed','','maxresdefault-6','','','2016-06-08 03:04:25','2016-06-08 03:04:25','',2962,'http://balancehealthprograms.com.au/wp-content/uploads/maxresdefault-6.jpg',0,'attachment','image/jpeg',0),(3131,2,'2016-06-08 03:05:15','2016-06-08 03:05:15','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>PART 3 - LIFTING NOT DRIVING</strong></em></span></h1>\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/zmqoHDIdajo\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #993366;\"><strong>So you\'ve hit the ground, what next?</strong></span>\r\n<ul>\r\n	<li>\r\n<h5><em>Start thinking of lifting your transitionary grounded foot off support before it even hits the ground.</em></h5>\r\n</li>\r\n	<li>\r\n<h5><em>Lift your foot off support as quickly as possible.<img class=\" size-medium wp-image-3130 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/maxresdefault-6-300x169.jpg\" alt=\"maxresdefault (6)\" width=\"300\" height=\"169\" /></em></h5>\r\n</li>\r\n	<li>\r\n<h5><em>Without effort or significant muscle contractions, think if using your hamstrings and hip flexors to lift the foot up and off. </em></h5>\r\n</li>\r\n	<li>\r\n<h5><em>You don\'t don\'t have to lift your foot up and over a hurdle, so make the lift as economical as possible. </em></h5>\r\n</li>\r\n	<li>\r\n<h5><em>Allow your recovering leg to fall to the ground with gravity. </em></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h4 style=\"text-align: center;\"><em>Think that you\'re shoe-less running on hot bitumen.  </em></h4>\r\n<h4 style=\"text-align: center;\"><em>You wouldn\'t hit the surface hard and you wouldn\'t leave your foot on the ground for long.  </em></h4>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\nMore key running thoughts....\r\n<ul>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><em>Once again your objective is promoting sustainable and \'easy\' momentum from stride to stride.  It should feel seemingly effortless! </em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><strong><em>If it doesn\'t feel effortless, slow down by running a little taller, and decreasing your angle of fall (see Part 2). </em></strong></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><em>When landing, or loading your transitionary weight, limit blocking or braking your forward momentum which is courtesy of over-striding (and therefore landing ahead of your hips).</em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><em>At the average pace most people run there should be little reason to extend (stra<img class=\"alignright size-medium wp-image-3687\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/RUNNERRRRR-300x200.jpg\" alt=\"RUNNERRRRR\" width=\"300\" height=\"200\" />ighten) the knee joint either on impact (commonly loading or braking through the heel) ,or during take off.   Fast moving animals are armed with cocked hind legs, which allows for natural spring (stretch-reflex) and loading through the forefoot. </em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><em>Spend as little time on support as possible - as in ground contact time.   The longer you\'re on support the harder your balancing system must work - meaning greater recruitment of muscles, joints, and nerves to maintain your balance.  This more energy used and less time before performance limiting fatigue kicks in.    </em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><em>Rather than driving your supporting into the earth, focus on a \'lighter\' and faster contact.   Start thinking about lifting your foot from support before it even touches the ground.  </em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><em><span style=\"color: #008080;\">Give thought to allowing your \'soon to be supporting foot\' to simply fall to the earth via with gravity - once you\'ve picked up your foot, just let it fall.  I find many runners forcefully their supporting foot into the surface.  </span></em></h4>\r\n</li>\r\n</ul>\r\n<h3></h3>\r\n<h5></h5>\r\n<blockquote>\r\n<h5><span style=\"color: #ffffff;\"><em><strong>BRIDGING UP TO LONGER RUNS WITHOUT HURTING YOURSELF.</strong></em></span></h5>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\"><em>I\'m a huge fan of the walk/run method.  This simply breaking up your session into intervals of brisk committed walking and running (jogging).</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\"><em>The walk phase offers a quick reset of your breathing control, muscle stress, joint stress, heat control, and emotions.<img class=\"  wp-image-3128 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/The_weigh_he_was_-_weightloss_at_Guantanamo-300x213.jpg\" alt=\"The_\'weigh\'_he_was_--_weightloss_at_Guantanamo\" width=\"237\" height=\"168\" /></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\"><em>If you\'re new to running start by employing 4 walk: 1 run.  Build up slowly towards a 1 walk: 9 run.  Use comfort, enjoyment, and body health to determine increases in run splits.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\"><em>* It\'s reported that anyone running over a 3 hr 40 minute marathon would be better serves employing a 1:9 intervals from the very start of the race.</em></span></h5>\r\n</li>\r\n</ul>\r\n</blockquote>\r\n<h4></h4>\r\n<h4><span style=\"color: #993366;\"><strong>How does it work?</strong></span></h4>\r\n<ul>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><em>Consider your hamstrings and ever gently your hip flexors playing a role in lifting your supporting foot off the earth.</em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><em>Just give a subtle tweak to the hamstrings when lifting your foot off support.. </em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><em><span style=\"color: #008080;\">Forget about engaging your quads (thighs) and calves (lower legs) by driving into the ground, and thus straightening both the knee an  ankle joints.  Driving into the ground and extending your knee and ankle joints will usually result in moving up (vertical oscillation) and not forward.  </span></em></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><em>Think of \'lifting\' your foot, or more so \'pulling\' your heel up directly under your bum - see video.</em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><em>It is \'not\' a high heel kick, but lightly and quickly pulling the foot up off support in a line towards your bum.  </em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><em>The momentum of your thigh driving forward (as in when recovering) will further assist your movement  forward and not up.  </em></span></h4>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>Give thought to!</strong></span></h4>\r\n<ul>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><em>Pretend you\'re running with barefeet on hot bitumen - I bet you wouldn\'t leave your feet on the deck for long. </em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><em>Also visualise you\'re running on sticky sports drink that\'s been heated by the sun <img class=\"alignright size-medium wp-image-3694\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/s2-300x169.png\" alt=\"s2\" width=\"300\" height=\"169\" />- visualise that tacky sensation and give your foot a quick lift off.</em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><em>Shorten your stride - think baby steps - most people over-stride. </em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><em>Keep your feet - and recovery leg low to the ground - minimise energy costs - Most people seem to over exaggerate their recovery leg as i lifting it higher than is needed.  </em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><em>Think of slightly increasing your turnover - cadence (see PART 4)</em></span></h4>\r\n</li>\r\n</ul>\r\n<h4><a href=\"http://balancehealthprograms.com.au/pampys-post-14-11-measuring-running-power-efficiency/\"><img class=\" size-medium wp-image-3070 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/HHHHHLLLL-300x188.jpg\" alt=\"HHHHHLLLL\" width=\"300\" height=\"188\" /></a></h4>\r\n<h4></h4>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote class=\"l-block\">\r\n<h3 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><a style=\"color: #ffffff;\" href=\"http://balancehealthprograms.com.au/part-4-the-importance-of-stride-cadence/\"><strong><em>TAKE ME TO PART 4 - THE IMPORTANCE OF CADENCE</em></strong></a></span></h3>\r\n</blockquote>\r\n<div align=\"center\"></div>','PART 3 - LIFTING NOT DRIVING','','inherit','closed','closed','','2962-revision-v1','','','2016-06-08 03:05:15','2016-06-08 03:05:15','',2962,'http://balancehealthprograms.com.au/2962-revision-v1/',0,'revision','',0),(3132,2,'2016-06-08 03:24:53','2016-06-08 03:24:53','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>PART 3 - LIFTING NOT DRIVING</strong></em></span></h1>\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/zmqoHDIdajo\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #993366;\"><strong>So you\'ve hit the ground, what next?</strong></span>\r\n<ul>\r\n	<li>\r\n<h5><em>Start thinking of lifting your transitionary grounded foot off support before it even hits the ground.</em></h5>\r\n</li>\r\n	<li>\r\n<h5><em>Lift your foot off support as quickly as possible.<img class=\" size-medium wp-image-3130 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/maxresdefault-6-300x169.jpg\" alt=\"maxresdefault (6)\" width=\"300\" height=\"169\" /></em></h5>\r\n</li>\r\n	<li>\r\n<h5><em>Without effort or significant muscle contractions, think if using your hamstrings and hip flexors to lift the foot up and off. </em></h5>\r\n</li>\r\n	<li>\r\n<h5><em>You don\'t don\'t have to lift your foot up and over a hurdle, so make the lift as economical as possible. </em></h5>\r\n</li>\r\n	<li>\r\n<h5><em>Allow your recovering leg to fall to the ground with gravity. </em></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h4 style=\"text-align: center;\"><em>Think that you\'re shoe-less running on hot bitumen.  </em></h4>\r\n<h4 style=\"text-align: center;\"><em>You wouldn\'t hit the surface hard and you wouldn\'t leave your foot on the ground for long.  </em></h4>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\nMore key running thoughts....\r\n<ul>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><em>Once again your objective is promoting sustainable and \'easy\' momentum from stride to stride.  It should feel seemingly effortless! </em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><strong><em>If it doesn\'t feel effortless, slow down by running a little taller, and decreasing your angle of fall (see Part 2). </em></strong></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><em>When landing, or loading your transitionary weight, limit blocking or braking your forward momentum which is courtesy of over-striding (and therefore landing ahead of your hips).</em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><em>At the average pace most people run there should be little reason to extend (stra<img class=\"alignright size-medium wp-image-3687\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/RUNNERRRRR-300x200.jpg\" alt=\"RUNNERRRRR\" width=\"300\" height=\"200\" />ighten) the knee joint either on impact (commonly loading or braking through the heel) ,or during take off.   Fast moving animals are armed with cocked hind legs, which allows for natural spring (stretch-reflex) and loading through the forefoot. </em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><em>Spend as little time on support as possible - as in ground contact time.   The longer you\'re on support the harder your balancing system must work - meaning greater recruitment of muscles, joints, and nerves to maintain your balance.  This more energy used and less time before performance limiting fatigue kicks in.    </em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><em>Rather than driving your supporting into the earth, focus on a \'lighter\' and faster contact.   Start thinking about lifting your foot from support before it even touches the ground.  </em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><em><span style=\"color: #008080;\">Give thought to allowing your \'soon to be supporting foot\' to simply fall to the earth via with gravity - once you\'ve picked up your foot, just let it fall.  I find many runners forcefully their supporting foot into the surface.  </span></em></h4>\r\n</li>\r\n</ul>\r\n<h3></h3>\r\n<h5></h5>\r\n<blockquote>\r\n<h5><span style=\"color: #ffffff;\"><em><strong>BRIDGING UP TO LONGER RUNS WITHOUT HURTING YOURSELF.</strong></em></span></h5>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\"><em>I\'m a huge fan of the <span style=\"text-decoration: underline;\">walk/run method</span>.  This simply breaking up your session into intervals of brisk committed walking and running (jogging).</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\"><em>The walk phase offers a quick reset of your breathing control, muscle stress, joint stress, heat control, and emotions.<img class=\"  wp-image-3128 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/The_weigh_he_was_-_weightloss_at_Guantanamo-300x213.jpg\" alt=\"The_\'weigh\'_he_was_--_weightloss_at_Guantanamo\" width=\"237\" height=\"168\" /></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\"><em>If you\'re new to running start by employing 4 walk: 1 run.  Build up slowly towards a 1 walk: 9 run.  Use comfort, enjoyment, and body health to determine increases in run splits.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\"><em>* It\'s reported that anyone running over a 3 hr 40 minute marathon would be better serves employing a 1:9 intervals from the very start of the race.</em></span></h5>\r\n</li>\r\n</ul>\r\n</blockquote>\r\n<h4></h4>\r\n<h4><span style=\"color: #993366;\"><strong>How does it work?</strong></span></h4>\r\n<ul>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><em>Consider your hamstrings and ever gently your hip flexors playing a role in lifting your supporting foot off the earth.</em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><em>Just give a subtle tweak to the hamstrings when lifting your foot off support.. </em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><em><span style=\"color: #008080;\">Forget about engaging your quads (thighs) and calves (lower legs) by driving into the ground, and thus straightening both the knee an  ankle joints.  Driving into the ground and extending your knee and ankle joints will usually result in moving up (vertical oscillation) and not forward.  </span></em></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><em>Think of \'lifting\' your foot, or more so \'pulling\' your heel up directly under your bum - see video.</em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><em>It is \'not\' a high heel kick, but lightly and quickly pulling the foot up off support in a line towards your bum.  </em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><em>The momentum of your thigh driving forward (as in when recovering) will further assist your movement  forward and not up.  </em></span></h4>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>Give thought to!</strong></span></h4>\r\n<ul>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><em>Pretend you\'re running with barefeet on hot bitumen - I bet you wouldn\'t leave your feet on the deck for long. </em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><em>Also visualise you\'re running on sticky sports drink that\'s been heated by the sun <img class=\"alignright size-medium wp-image-3694\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/s2-300x169.png\" alt=\"s2\" width=\"300\" height=\"169\" />- visualise that tacky sensation and give your foot a quick lift off.</em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><em>Shorten your stride - think baby steps - most people over-stride. </em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><em>Keep your feet - and recovery leg low to the ground - minimise energy costs - Most people seem to over exaggerate their recovery leg as i lifting it higher than is needed.  </em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><em>Think of slightly increasing your turnover - cadence (see PART 4)</em></span></h4>\r\n</li>\r\n</ul>\r\n<h4><a href=\"http://balancehealthprograms.com.au/pampys-post-14-11-measuring-running-power-efficiency/\"><img class=\" size-medium wp-image-3070 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/HHHHHLLLL-300x188.jpg\" alt=\"HHHHHLLLL\" width=\"300\" height=\"188\" /></a></h4>\r\n<h4></h4>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote class=\"l-block\">\r\n<h3 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><a style=\"color: #ffffff;\" href=\"http://balancehealthprograms.com.au/part-4-the-importance-of-stride-cadence/\"><strong><em>TAKE ME TO PART 4 - THE IMPORTANCE OF CADENCE</em></strong></a></span></h3>\r\n</blockquote>\r\n<div align=\"center\"></div>','PART 3 - LIFTING NOT DRIVING','','inherit','closed','closed','','2962-revision-v1','','','2016-06-08 03:24:53','2016-06-08 03:24:53','',2962,'http://balancehealthprograms.com.au/2962-revision-v1/',0,'revision','',0),(3133,2,'2016-06-08 03:57:06','2016-06-08 03:57:06','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>PART 3 - LIFTING NOT DRIVING</strong></em></span></h1>\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/zmqoHDIdajo\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #993366;\"><strong>So you\'ve hit the ground, what next?</strong></span>\r\n<ul>\r\n	<li>\r\n<h5><em>Start thinking of lifting your transitionary grounded foot off support before it even hits the ground.</em></h5>\r\n</li>\r\n	<li>\r\n<h5><em>Lift your foot off support as quickly as possible.<img class=\" size-medium wp-image-3130 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/maxresdefault-6-300x169.jpg\" alt=\"maxresdefault (6)\" width=\"300\" height=\"169\" /></em></h5>\r\n</li>\r\n	<li>\r\n<h5><em>Without effort or significant muscle contractions, think if using your hamstrings and hip flexors to lift the foot up and off. </em></h5>\r\n</li>\r\n	<li>\r\n<h5><em>You don\'t don\'t have to lift your foot up and over a hurdle, so make the lift as economical as possible. </em></h5>\r\n</li>\r\n	<li>\r\n<h5><em>Allow your recovering leg to fall to the ground with gravity. </em></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h4 style=\"text-align: center;\"><em>Think that you\'re shoe-less running on hot bitumen.  </em></h4>\r\n<h4 style=\"text-align: center;\"><em>You wouldn\'t hit the surface hard and you wouldn\'t leave your foot on the ground for long.  </em></h4>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\">More thoughts on running technique....</span></h3>\r\n<ul>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><em>Once again your objective is promoting sustainable and \'easy\' momentum from stride to stride.  It should feel seemingly effortless! </em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><strong><em>If it doesn\'t feel effortless, slow down by running a little taller, and decreasing your angle of fall (see Part 2). </em></strong></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><em>When landing, or loading your transitionary weight, limit blocking or braking your forward momentum which is courtesy of over-stridi<img class=\"alignright size-medium wp-image-3687\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/RUNNERRRRR-300x200.jpg\" alt=\"RUNNERRRRR\" width=\"300\" height=\"200\" />ng (and therefore landing ahead of your hips).</em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><em>At the average pace most people run there should be little reason to extend (straighten) the knee joint either on impact (commonly a result of loading or braking through the heel) ,or, during take off.   Fast moving animals are armed with cocked hind legs which allows for a natural spring (stretch-reflex) courtesy of loading transitionary weight through the <span style=\"text-decoration: underline;\">forefoot</span>. </em></span></h4>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h5>FOREFOOT LANDING!!</h5>\r\n<h5>The goal of landing <span style=\"text-decoration: underline;\">isn\'t</span> about landing on the forefoot.</h5>\r\n<h5>Even though there is benefit from pre-stretching both your plantar-fascia (arch) and achilles tendon, it NOT for everyone.</h5>\r\n<h5></h5>\r\n<h5>While it is likely you <span style=\"text-decoration: underline;\">will</span> land and load through the forefoot if you;</h5>\r\n<h5>* maintain your postural balance</h5>\r\n<h5>* lean from the hips in the direction you wish to go</h5>\r\n<h5>* allow your recovering foot to fall to the ground naturally (without force),</h5>\r\n<h5>* pick your supporting foot up from the ground quickly, and</h5>\r\n<h5>* hold an economical cadence of around 174-180+, then</h5>\r\n<h5>you\'ll probably land and engage through your forefoot.</h5>\r\n</blockquote>\r\n&nbsp;\r\n<h3></h3>\r\n<h5></h5>\r\n<blockquote>\r\n<h5><span style=\"color: #008080;\"><em><strong>BRIDGING UP TO LONGER RUNS WITHOUT HURTING YOURSELF.</strong></em></span></h5>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>I\'m a huge fan of the <span style=\"text-decoration: underline;\">walk/run method</span>.  This simply breaking up your session into intervals of brisk committed walking and running (jogging).</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>The walk phase offers a quick reset of your breathing control, muscle stress, joint stress, heat control, and emotions.<img class=\"  wp-image-3128 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/The_weigh_he_was_-_weightloss_at_Guantanamo-300x213.jpg\" alt=\"The_\'weigh\'_he_was_--_weightloss_at_Guantanamo\" width=\"237\" height=\"168\" /></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>If you\'re new to running start by employing 4 walk: 1 run.  Build up slowly towards a 1 walk: 9 run.  Use comfort, enjoyment, and body health to determine increases in run splits.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>* It\'s reported that anyone running over a 3 hr 40 minute marathon would be better serves employing a 1:9 intervals from the very start of the race.</em></span></h5>\r\n</li>\r\n</ul>\r\n</blockquote>\r\n<h4><span style=\"color: #008080;\"> </span></h4>\r\n<h4><span style=\"color: #993366;\"><strong>How does it work?</strong></span></h4>\r\n<ul>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><em>Consider your hamstrings and ever gently your hip flexors playing a role in lifting your supporting foot off the earth.</em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><em>Just give a subtle tweak to the hamstrings when lifting your foot off support.. </em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><em><span style=\"color: #008080;\">Forget about engaging your quads (thighs) and calves (lower legs) by driving into the ground, and thus straightening both the knee an  ankle joints.  Driving into the ground and extending your knee and ankle joints will usually result in moving up (vertical oscillation) and not forward.  </span></em></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><em>Think of \'lifting\' your foot, or more so \'pulling\' your heel up directly under your bum - see video.</em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><em>It is \'not\' a high heel kick, but lightly and quickly pulling the foot up off support in a line towards your bum.  </em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><em>The momentum of your thigh driving forward (as in when recovering) will further assist your movement  forward and not up.  </em></span></h4>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>Give thought to!</strong></span></h4>\r\n<ul>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><em>Pretend you\'re running with barefeet on hot bitumen - I bet you wouldn\'t leave your feet on the deck for long. </em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><em>Also visualise you\'re running on sticky sports drink that\'s been heated by the sun <img class=\"alignright size-medium wp-image-3694\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/s2-300x169.png\" alt=\"s2\" width=\"300\" height=\"169\" />- visualise that tacky sensation and give your foot a quick lift off.</em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><em>Shorten your stride - think baby steps - most people over-stride. </em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><em>Keep your feet - and recovery leg low to the ground - minimise energy costs - Most people seem to over exaggerate their recovery leg as i lifting it higher than is needed.  </em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><em>Think of slightly increasing your turnover - cadence (see PART 4)</em></span></h4>\r\n</li>\r\n</ul>\r\n<h4><a href=\"http://balancehealthprograms.com.au/pampys-post-14-11-measuring-running-power-efficiency/\"><img class=\" size-medium wp-image-3070 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/HHHHHLLLL-300x188.jpg\" alt=\"HHHHHLLLL\" width=\"300\" height=\"188\" /></a></h4>\r\n<h4></h4>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote class=\"l-block\">\r\n<h3 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><a style=\"color: #ffffff;\" href=\"http://balancehealthprograms.com.au/part-4-the-importance-of-stride-cadence/\"><strong><em>TAKE ME TO PART 4 - THE IMPORTANCE OF CADENCE</em></strong></a></span></h3>\r\n</blockquote>\r\n<div align=\"center\"></div>','PART 3 - LIFTING NOT DRIVING','','inherit','closed','closed','','2962-revision-v1','','','2016-06-08 03:57:06','2016-06-08 03:57:06','',2962,'http://balancehealthprograms.com.au/2962-revision-v1/',0,'revision','',0),(3134,2,'2016-06-08 03:58:23','2016-06-08 03:58:23','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>PART 3 - LIFTING NOT DRIVING</strong></em></span></h1>\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/zmqoHDIdajo\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #993366;\"><strong>So you\'ve hit the ground, what next?</strong></span>\r\n<ul>\r\n	<li>\r\n<h5><em>Start thinking of lifting your transitionary grounded foot off support before it even hits the ground.</em></h5>\r\n</li>\r\n	<li>\r\n<h5><em>Lift your foot off support as quickly as possible.<img class=\" size-medium wp-image-3130 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/maxresdefault-6-300x169.jpg\" alt=\"maxresdefault (6)\" width=\"300\" height=\"169\" /></em></h5>\r\n</li>\r\n	<li>\r\n<h5><em>Without effort or significant muscle contractions, think if using your hamstrings and hip flexors to lift the foot up and off. </em></h5>\r\n</li>\r\n	<li>\r\n<h5><em>You don\'t don\'t have to lift your foot up and over a hurdle, so make the lift as economical as possible. </em></h5>\r\n</li>\r\n	<li>\r\n<h5><em>Allow your recovering leg to fall to the ground with gravity. </em></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h4 style=\"text-align: center;\"><em>Think that you\'re shoe-less running on hot bitumen.  </em></h4>\r\n<h4 style=\"text-align: center;\"><em>You wouldn\'t hit the surface hard and you wouldn\'t leave your foot on the ground for long.  </em></h4>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\">More thoughts on running technique....</span></h3>\r\n<ul>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><em>Once again your objective is promoting sustainable and \'easy\' momentum from stride to stride.  It should feel seemingly effortless! </em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><strong><em>If it doesn\'t feel effortless, slow down by running a little taller, and decreasing your angle of fall (see Part 2). </em></strong></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><em>When landing, or loading your transitionary weight, limit blocking or braking your forward momentum which is courtesy of over-stridi<img class=\"alignright size-medium wp-image-3687\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/RUNNERRRRR-300x200.jpg\" alt=\"RUNNERRRRR\" width=\"300\" height=\"200\" />ng (and therefore landing ahead of your hips).</em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><em>At the average pace most people run there should be little reason to extend (straighten) the knee joint either on impact (commonly a result of loading or braking through the heel) ,or, during take off.   Fast moving animals are armed with cocked hind legs which allows for a natural spring (stretch-reflex) courtesy of loading transitionary weight through the <span style=\"text-decoration: underline;\">forefoot</span>. </em></span></h4>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h5>FOREFOOT LANDING!!</h5>\r\n<h5>The goal of landing <span style=\"text-decoration: underline;\">isn\'t</span> about landing on the forefoot.</h5>\r\n<h5>Even though there is benefit from pre-stretching both your plantar-fascia (arch) and achilles tendon, it NOT for everyone.</h5>\r\n<h5></h5>\r\n<h5>While it is likely you <span style=\"text-decoration: underline;\">will</span> land and load through the forefoot if you;</h5>\r\n<h5>* maintain your postural balance</h5>\r\n<h5>* lean from the hips in the direction you wish to go</h5>\r\n<h5>* allow your recovering foot to fall to the ground naturally (without force),</h5>\r\n<h5>* pick your supporting foot up from the ground quickly, and</h5>\r\n<h5>* hold an economical cadence of around 174-180+, then</h5>\r\n<h5>you\'ll probably land and engage through your forefoot.</h5>\r\n</blockquote>\r\n&nbsp;\r\n<h3></h3>\r\n<iframe width=\"400\" height=\"187\" src=\"https://www.youtube.com/embed/uFKbSkv5big\" frameborder=\"0\" allowfullscreen></iframe>\r\n<h5></h5>\r\n<blockquote>\r\n<h5><span style=\"color: #008080;\"><em><strong>BRIDGING UP TO LONGER RUNS WITHOUT HURTING YOURSELF.</strong></em></span></h5>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>I\'m a huge fan of the <span style=\"text-decoration: underline;\">walk/run method</span>.  This simply breaking up your session into intervals of brisk committed walking and running (jogging).</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>The walk phase offers a quick reset of your breathing control, muscle stress, joint stress, heat control, and emotions.<img class=\"  wp-image-3128 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/The_weigh_he_was_-_weightloss_at_Guantanamo-300x213.jpg\" alt=\"The_\'weigh\'_he_was_--_weightloss_at_Guantanamo\" width=\"237\" height=\"168\" /></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>If you\'re new to running start by employing 4 walk: 1 run.  Build up slowly towards a 1 walk: 9 run.  Use comfort, enjoyment, and body health to determine increases in run splits.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>* It\'s reported that anyone running over a 3 hr 40 minute marathon would be better serves employing a 1:9 intervals from the very start of the race.</em></span></h5>\r\n</li>\r\n</ul>\r\n</blockquote>\r\n<h4><span style=\"color: #008080;\"> </span></h4>\r\n<h4><span style=\"color: #993366;\"><strong>How does it work?</strong></span></h4>\r\n<ul>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><em>Consider your hamstrings and ever gently your hip flexors playing a role in lifting your supporting foot off the earth.</em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><em>Just give a subtle tweak to the hamstrings when lifting your foot off support.. </em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><em><span style=\"color: #008080;\">Forget about engaging your quads (thighs) and calves (lower legs) by driving into the ground, and thus straightening both the knee an  ankle joints.  Driving into the ground and extending your knee and ankle joints will usually result in moving up (vertical oscillation) and not forward.  </span></em></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><em>Think of \'lifting\' your foot, or more so \'pulling\' your heel up directly under your bum - see video.</em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><em>It is \'not\' a high heel kick, but lightly and quickly pulling the foot up off support in a line towards your bum.  </em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><em>The momentum of your thigh driving forward (as in when recovering) will further assist your movement  forward and not up.  </em></span></h4>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>Give thought to!</strong></span></h4>\r\n<ul>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><em>Pretend you\'re running with barefeet on hot bitumen - I bet you wouldn\'t leave your feet on the deck for long. </em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><em>Also visualise you\'re running on sticky sports drink that\'s been heated by the sun <img class=\"alignright size-medium wp-image-3694\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/s2-300x169.png\" alt=\"s2\" width=\"300\" height=\"169\" />- visualise that tacky sensation and give your foot a quick lift off.</em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><em>Shorten your stride - think baby steps - most people over-stride. </em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><em>Keep your feet - and recovery leg low to the ground - minimise energy costs - Most people seem to over exaggerate their recovery leg as i lifting it higher than is needed.  </em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><em>Think of slightly increasing your turnover - cadence (see PART 4)</em></span></h4>\r\n</li>\r\n</ul>\r\n<h4><a href=\"http://balancehealthprograms.com.au/pampys-post-14-11-measuring-running-power-efficiency/\"><img class=\" size-medium wp-image-3070 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/HHHHHLLLL-300x188.jpg\" alt=\"HHHHHLLLL\" width=\"300\" height=\"188\" /></a></h4>\r\n<h4></h4>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote class=\"l-block\">\r\n<h3 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><a style=\"color: #ffffff;\" href=\"http://balancehealthprograms.com.au/part-4-the-importance-of-stride-cadence/\"><strong><em>TAKE ME TO PART 4 - THE IMPORTANCE OF CADENCE</em></strong></a></span></h3>\r\n</blockquote>\r\n<div align=\"center\"></div>','PART 3 - LIFTING NOT DRIVING','','inherit','closed','closed','','2962-revision-v1','','','2016-06-08 03:58:23','2016-06-08 03:58:23','',2962,'http://balancehealthprograms.com.au/2962-revision-v1/',0,'revision','',0),(3135,2,'2016-06-08 04:00:28','2016-06-08 04:00:28','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>PART 3 - LIFTING NOT DRIVING</strong></em></span></h1>\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/zmqoHDIdajo\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #993366;\"><strong>So you\'ve hit the ground, what next?</strong></span>\r\n<ul>\r\n	<li>\r\n<h5><em>Start thinking of lifting your transitionary grounded foot off support before it even hits the ground.</em></h5>\r\n</li>\r\n	<li>\r\n<h5><em>Lift your foot off support as quickly as possible.<img class=\" size-medium wp-image-3130 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/maxresdefault-6-300x169.jpg\" alt=\"maxresdefault (6)\" width=\"300\" height=\"169\" /></em></h5>\r\n</li>\r\n	<li>\r\n<h5><em>Without effort or significant muscle contractions, think if using your hamstrings and hip flexors to lift the foot up and off. </em></h5>\r\n</li>\r\n	<li>\r\n<h5><em>You don\'t don\'t have to lift your foot up and over a hurdle, so make the lift as economical as possible. </em></h5>\r\n</li>\r\n	<li>\r\n<h5><em>Allow your recovering leg to fall to the ground with gravity. </em></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h4 style=\"text-align: center;\"><em>Think that you\'re shoe-less running on hot bitumen.  </em></h4>\r\n<h4 style=\"text-align: center;\"><em>You wouldn\'t hit the surface hard and you wouldn\'t leave your foot on the ground for long.  </em></h4>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\">More thoughts on running technique....</span></h3>\r\n<ul>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><em>Once again your objective is promoting sustainable and \'easy\' momentum from stride to stride.  It should feel seemingly effortless! </em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><strong><em>If it doesn\'t feel effortless, slow down by running a little taller, and decreasing your angle of fall (see Part 2). </em></strong></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><em>When landing, or loading your transitionary weight, limit blocking or braking your forward momentum which is courtesy of over-stridi<img class=\"alignright size-medium wp-image-3687\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/RUNNERRRRR-300x200.jpg\" alt=\"RUNNERRRRR\" width=\"300\" height=\"200\" />ng (and therefore landing ahead of your hips).</em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><em>At the average pace most people run there should be little reason to extend (straighten) the knee joint either on impact (commonly a result of loading or braking through the heel) ,or, during take off.   Fast moving animals are armed with cocked hind legs which allows for a natural spring (stretch-reflex) courtesy of loading transitionary weight through the <span style=\"text-decoration: underline;\">forefoot</span>. </em></span></h4>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h5>FOREFOOT LANDING!!</h5>\r\n<h5>The goal of landing <span style=\"text-decoration: underline;\">isn\'t</span> about landing on the forefoot.</h5>\r\n<h5>Even though there is benefit from pre-stretching both your plantar-fascia (arch) and achilles tendon, it NOT for everyone.</h5>\r\n<h5></h5>\r\n<h5>While it is likely you <span style=\"text-decoration: underline;\">will</span> land and load through the forefoot if you;</h5>\r\n<h5>* maintain your postural balance</h5>\r\n<h5>* lean from the hips in the direction you wish to go<div align=\"right\"> <iframe src=\"https://www.youtube.com/embed/uFKbSkv5big\" width=\"400\" height=\"187\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></h5>\r\n<h5>* allow your recovering foot to fall to the ground naturally (without force),</h5>\r\n<h5>* pick your supporting foot up from the ground quickly, and</h5>\r\n<h5>* hold an economical cadence of around 174-180+, then</h5>\r\n<h5>you\'ll probably land and engage through your forefoot.</h5>\r\n</blockquote>\r\n&nbsp;\r\n<h3></h3>\r\n&nbsp;\r\n<h5></h5>\r\n<blockquote>\r\n<h5><span style=\"color: #008080;\"><em><strong>BRIDGING UP TO LONGER RUNS WITHOUT HURTING YOURSELF.</strong></em></span></h5>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>I\'m a huge fan of the <span style=\"text-decoration: underline;\">walk/run method</span>.  This simply breaking up your session into intervals of brisk committed walking and running (jogging).</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>The walk phase offers a quick reset of your breathing control, muscle stress, joint stress, heat control, and emotions.<img class=\"  wp-image-3128 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/The_weigh_he_was_-_weightloss_at_Guantanamo-300x213.jpg\" alt=\"The_\'weigh\'_he_was_--_weightloss_at_Guantanamo\" width=\"237\" height=\"168\" /></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>If you\'re new to running start by employing 4 walk: 1 run.  Build up slowly towards a 1 walk: 9 run.  Use comfort, enjoyment, and body health to determine increases in run splits.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>* It\'s reported that anyone running over a 3 hr 40 minute marathon would be better serves employing a 1:9 intervals from the very start of the race.</em></span></h5>\r\n</li>\r\n</ul>\r\n</blockquote>\r\n<h4><span style=\"color: #008080;\"> </span></h4>\r\n<h4><span style=\"color: #993366;\"><strong>How does it work?</strong></span></h4>\r\n<ul>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><em>Consider your hamstrings and ever gently your hip flexors playing a role in lifting your supporting foot off the earth.</em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><em>Just give a subtle tweak to the hamstrings when lifting your foot off support.. </em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><em><span style=\"color: #008080;\">Forget about engaging your quads (thighs) and calves (lower legs) by driving into the ground, and thus straightening both the knee an  ankle joints.  Driving into the ground and extending your knee and ankle joints will usually result in moving up (vertical oscillation) and not forward.  </span></em></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><em>Think of \'lifting\' your foot, or more so \'pulling\' your heel up directly under your bum - see video.</em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><em>It is \'not\' a high heel kick, but lightly and quickly pulling the foot up off support in a line towards your bum.  </em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><em>The momentum of your thigh driving forward (as in when recovering) will further assist your movement  forward and not up.  </em></span></h4>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>Give thought to!</strong></span></h4>\r\n<ul>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><em>Pretend you\'re running with barefeet on hot bitumen - I bet you wouldn\'t leave your feet on the deck for long. </em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><em>Also visualise you\'re running on sticky sports drink that\'s been heated by the sun <img class=\"alignright size-medium wp-image-3694\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/s2-300x169.png\" alt=\"s2\" width=\"300\" height=\"169\" />- visualise that tacky sensation and give your foot a quick lift off.</em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><em>Shorten your stride - think baby steps - most people over-stride. </em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><em>Keep your feet - and recovery leg low to the ground - minimise energy costs - Most people seem to over exaggerate their recovery leg as i lifting it higher than is needed.  </em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><em>Think of slightly increasing your turnover - cadence (see PART 4)</em></span></h4>\r\n</li>\r\n</ul>\r\n<h4><a href=\"http://balancehealthprograms.com.au/pampys-post-14-11-measuring-running-power-efficiency/\"><img class=\" size-medium wp-image-3070 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/HHHHHLLLL-300x188.jpg\" alt=\"HHHHHLLLL\" width=\"300\" height=\"188\" /></a></h4>\r\n<h4></h4>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote class=\"l-block\">\r\n<h3 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><a style=\"color: #ffffff;\" href=\"http://balancehealthprograms.com.au/part-4-the-importance-of-stride-cadence/\"><strong><em>TAKE ME TO PART 4 - THE IMPORTANCE OF CADENCE</em></strong></a></span></h3>\r\n</blockquote>\r\n<div align=\"center\"></div>','PART 3 - LIFTING NOT DRIVING','','inherit','closed','closed','','2962-revision-v1','','','2016-06-08 04:00:28','2016-06-08 04:00:28','',2962,'http://balancehealthprograms.com.au/2962-revision-v1/',0,'revision','',0),(3137,2,'2016-06-08 04:04:48','2016-06-08 04:04:48','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>PART 3 - LIFTING NOT DRIVING</strong></em></span></h1>\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/zmqoHDIdajo\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #993366;\"><strong>So you\'ve hit the ground, what next?</strong></span>\r\n<ul>\r\n	<li>\r\n<h5><em>Start thinking of lifting your transitionary grounded foot off support before it even hits the ground.</em></h5>\r\n</li>\r\n	<li>\r\n<h5><em>Lift your foot off support as quickly as possible.<img class=\" size-medium wp-image-3130 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/maxresdefault-6-300x169.jpg\" alt=\"maxresdefault (6)\" width=\"300\" height=\"169\" /></em></h5>\r\n</li>\r\n	<li>\r\n<h5><em>Without effort or significant muscle contractions, think if using your hamstrings and hip flexors to lift the foot up and off. </em></h5>\r\n</li>\r\n	<li>\r\n<h5><em>You don\'t don\'t have to lift your foot up and over a hurdle, so make the lift as economical as possible. </em></h5>\r\n</li>\r\n	<li>\r\n<h5><em>Allow your recovering leg to fall to the ground with gravity. </em></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h4 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><em>Think that you\'re shoe-less running on hot bitumen.  </em></span></h4>\r\n<h4 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><em>You wouldn\'t hit the surface hard and you wouldn\'t leave your foot on the ground for long.  </em></span></h4>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\">More thoughts on running technique....</span></h3>\r\n<ul>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><em>Once again your objective is promoting sustainable and \'easy\' momentum from stride to stride.  It should feel seemingly effortless! </em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><strong><em>If it doesn\'t feel effortless, slow down by running a little taller, and decreasing your angle of fall (see Part 2). </em></strong></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><em>When landing, or loading your transitionary weight, limit blocking or braking your forward momentum which is courtesy of over-stridi<img class=\"alignright size-medium wp-image-3687\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/RUNNERRRRR-300x200.jpg\" alt=\"RUNNERRRRR\" width=\"300\" height=\"200\" />ng (and therefore landing ahead of your hips).</em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><em>At the average pace most people run there should be little reason to extend (straighten) the knee joint either on impact (commonly a result of loading or braking through the heel) ,or, during take off.   Fast moving animals are armed with cocked hind legs which allows for a natural spring (stretch-reflex) courtesy of loading transitionary weight through the <span style=\"text-decoration: underline;\">forefoot</span>. </em></span></h4>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h5><span style=\"color: #ffffff;\"><em>FOREFOOT LANDING!!</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>The goal of landing <span style=\"text-decoration: underline;\">isn\'t</span> about landing on the forefoot.</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>Even though there is benefit from pre-stretching both your plantar-fascia (arch) and achilles tendon, it NOT for everyone.</em></span></h5>\r\n<h5></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>While it is likely you <span style=\"text-decoration: underline;\">will</span> land and load through the forefoot if you;</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>* maintain your postural balance</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>* lean from the hips in the direction you wish to go</em></span></h5>\r\n<div align=\"right\"></div>\r\n<h5><span style=\"color: #ffffff;\"><em>* allow your recovering foot to fall to the ground naturally (without force),</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>* pick your supporting foot up from the ground quickly, and</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>* hold an economical cadence of around 174-180+, then</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>you\'ll probably land and engage through your forefoot.</em></span></h5>\r\n<span style=\"color: #ffffff;\"><em><iframe src=\"https://www.youtube.com/embed/uFKbSkv5big\" width=\"400\" height=\"187\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></em></span></blockquote>\r\n<h3></h3>\r\n&nbsp;\r\n<h5></h5>\r\n<blockquote>\r\n<h5><span style=\"color: #ffffff;\"><em><strong>BRIDGING UP TO LONGER RUNS WITHOUT HURTING YOURSELF.</strong></em></span></h5>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\"><em>I\'m a huge fan of the <span style=\"text-decoration: underline;\">walk/run method</span>.  This simply breaking up your session into intervals of brisk committed walking and running (jogging).</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\"><em>The walk phase offers a quick reset of your breathing control, muscle stress, joint stress, heat control, and emotions.<img class=\"  wp-image-3128 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/The_weigh_he_was_-_weightloss_at_Guantanamo-300x213.jpg\" alt=\"The_\'weigh\'_he_was_--_weightloss_at_Guantanamo\" width=\"237\" height=\"168\" /></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\"><em>If you\'re new to running start by employing 4 walk: 1 run.  Build up slowly towards a 1 walk: 9 run.  Use comfort, enjoyment, and body health to determine increases in run splits.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\"><em>* It\'s reported that anyone running over a 3 hr 40 minute marathon would be better serves employing a 1:9 intervals from the very start of the race.</em></span></h5>\r\n</li>\r\n</ul>\r\n</blockquote>\r\n<h4><span style=\"color: #008080;\"> </span></h4>\r\n<h4></h4>\r\n<h4></h4>\r\n&nbsp;\r\n<h4></h4>\r\n<h4><a href=\"http://balancehealthprograms.com.au/pampys-post-14-11-measuring-running-power-efficiency/\"><img class=\" size-medium wp-image-3070 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/HHHHHLLLL-300x188.jpg\" alt=\"HHHHHLLLL\" width=\"300\" height=\"188\" /></a></h4>\r\n<h4></h4>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote class=\"l-block\">\r\n<h3 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><a style=\"color: #ffffff;\" href=\"http://balancehealthprograms.com.au/part-4-the-importance-of-stride-cadence/\"><strong><em>TAKE ME TO PART 4 - THE IMPORTANCE OF CADENCE</em></strong></a></span></h3>\r\n</blockquote>\r\n<div align=\"center\"></div>\r\n<div align=\"center\"></div>\r\n<div align=\"center\"></div>\r\n<div align=\"center\"></div>\r\n<blockquote>\r\n<h3 style=\"text-align: center;\" align=\"center\"><a href=\"http://balancehealthprograms.com.au/part-4-the-importance-of-stride-cadence/\" target=\"_blank\"><em>TAKE ME TO PART 4 - WHAT IS MY IDEAL RUNNING CADENCE! </em></a></h3>\r\n</blockquote>','PART 3 - LIFTING NOT DRIVING','','inherit','closed','closed','','2962-revision-v1','','','2016-06-08 04:04:48','2016-06-08 04:04:48','',2962,'http://balancehealthprograms.com.au/2962-revision-v1/',0,'revision','',0),(3136,2,'2016-06-08 04:01:37','2016-06-08 04:01:37','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>PART 3 - LIFTING NOT DRIVING</strong></em></span></h1>\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/zmqoHDIdajo\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #993366;\"><strong>So you\'ve hit the ground, what next?</strong></span>\r\n<ul>\r\n	<li>\r\n<h5><em>Start thinking of lifting your transitionary grounded foot off support before it even hits the ground.</em></h5>\r\n</li>\r\n	<li>\r\n<h5><em>Lift your foot off support as quickly as possible.<img class=\" size-medium wp-image-3130 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/maxresdefault-6-300x169.jpg\" alt=\"maxresdefault (6)\" width=\"300\" height=\"169\" /></em></h5>\r\n</li>\r\n	<li>\r\n<h5><em>Without effort or significant muscle contractions, think if using your hamstrings and hip flexors to lift the foot up and off. </em></h5>\r\n</li>\r\n	<li>\r\n<h5><em>You don\'t don\'t have to lift your foot up and over a hurdle, so make the lift as economical as possible. </em></h5>\r\n</li>\r\n	<li>\r\n<h5><em>Allow your recovering leg to fall to the ground with gravity. </em></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h4 style=\"text-align: center;\"><em>Think that you\'re shoe-less running on hot bitumen.  </em></h4>\r\n<h4 style=\"text-align: center;\"><em>You wouldn\'t hit the surface hard and you wouldn\'t leave your foot on the ground for long.  </em></h4>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\">More thoughts on running technique....</span></h3>\r\n<ul>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><em>Once again your objective is promoting sustainable and \'easy\' momentum from stride to stride.  It should feel seemingly effortless! </em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><strong><em>If it doesn\'t feel effortless, slow down by running a little taller, and decreasing your angle of fall (see Part 2). </em></strong></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><em>When landing, or loading your transitionary weight, limit blocking or braking your forward momentum which is courtesy of over-stridi<img class=\"alignright size-medium wp-image-3687\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/RUNNERRRRR-300x200.jpg\" alt=\"RUNNERRRRR\" width=\"300\" height=\"200\" />ng (and therefore landing ahead of your hips).</em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><em>At the average pace most people run there should be little reason to extend (straighten) the knee joint either on impact (commonly a result of loading or braking through the heel) ,or, during take off.   Fast moving animals are armed with cocked hind legs which allows for a natural spring (stretch-reflex) courtesy of loading transitionary weight through the <span style=\"text-decoration: underline;\">forefoot</span>. </em></span></h4>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h5><span style=\"color: #ffffff;\"><em>FOREFOOT LANDING!!</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>The goal of landing <span style=\"text-decoration: underline;\">isn\'t</span> about landing on the forefoot.</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>Even though there is benefit from pre-stretching both your plantar-fascia (arch) and achilles tendon, it NOT for everyone.</em></span></h5>\r\n<h5></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>While it is likely you <span style=\"text-decoration: underline;\">will</span> land and load through the forefoot if you;</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>* maintain your postural balance</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>* lean from the hips in the direction you wish to go</em></span></h5>\r\n<div align=\"right\"></div>\r\n<h5><span style=\"color: #ffffff;\"><em>* allow your recovering foot to fall to the ground naturally (without force),</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>* pick your supporting foot up from the ground quickly, and</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>* hold an economical cadence of around 174-180+, then</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>you\'ll probably land and engage through your forefoot.</em></span></h5>\r\n<span style=\"color: #ffffff;\"><em><iframe src=\"https://www.youtube.com/embed/uFKbSkv5big\" width=\"400\" height=\"187\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></em></span></blockquote>\r\n<h3></h3>\r\n&nbsp;\r\n<h5></h5>\r\n<blockquote>\r\n<h5><span style=\"color: #008080;\"><em><strong>BRIDGING UP TO LONGER RUNS WITHOUT HURTING YOURSELF.</strong></em></span></h5>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>I\'m a huge fan of the <span style=\"text-decoration: underline;\">walk/run method</span>.  This simply breaking up your session into intervals of brisk committed walking and running (jogging).</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>The walk phase offers a quick reset of your breathing control, muscle stress, joint stress, heat control, and emotions.<img class=\"  wp-image-3128 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/The_weigh_he_was_-_weightloss_at_Guantanamo-300x213.jpg\" alt=\"The_\'weigh\'_he_was_--_weightloss_at_Guantanamo\" width=\"237\" height=\"168\" /></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>If you\'re new to running start by employing 4 walk: 1 run.  Build up slowly towards a 1 walk: 9 run.  Use comfort, enjoyment, and body health to determine increases in run splits.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>* It\'s reported that anyone running over a 3 hr 40 minute marathon would be better serves employing a 1:9 intervals from the very start of the race.</em></span></h5>\r\n</li>\r\n</ul>\r\n</blockquote>\r\n<h4><span style=\"color: #008080;\"> </span></h4>\r\n<h4><span style=\"color: #993366;\"><strong>How does it work?</strong></span></h4>\r\n<ul>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><em>Consider your hamstrings and ever gently your hip flexors playing a role in lifting your supporting foot off the earth.</em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><em>Just give a subtle tweak to the hamstrings when lifting your foot off support.. </em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><em><span style=\"color: #008080;\">Forget about engaging your quads (thighs) and calves (lower legs) by driving into the ground, and thus straightening both the knee an  ankle joints.  Driving into the ground and extending your knee and ankle joints will usually result in moving up (vertical oscillation) and not forward.  </span></em></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><em>Think of \'lifting\' your foot, or more so \'pulling\' your heel up directly under your bum - see video.</em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><em>It is \'not\' a high heel kick, but lightly and quickly pulling the foot up off support in a line towards your bum.  </em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><em>The momentum of your thigh driving forward (as in when recovering) will further assist your movement  forward and not up.  </em></span></h4>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>Give thought to!</strong></span></h4>\r\n<ul>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><em>Pretend you\'re running with barefeet on hot bitumen - I bet you wouldn\'t leave your feet on the deck for long. </em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><em>Also visualise you\'re running on sticky sports drink that\'s been heated by the sun <img class=\"alignright size-medium wp-image-3694\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/s2-300x169.png\" alt=\"s2\" width=\"300\" height=\"169\" />- visualise that tacky sensation and give your foot a quick lift off.</em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><em>Shorten your stride - think baby steps - most people over-stride. </em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><em>Keep your feet - and recovery leg low to the ground - minimise energy costs - Most people seem to over exaggerate their recovery leg as i lifting it higher than is needed.  </em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><em>Think of slightly increasing your turnover - cadence (see PART 4)</em></span></h4>\r\n</li>\r\n</ul>\r\n<h4><a href=\"http://balancehealthprograms.com.au/pampys-post-14-11-measuring-running-power-efficiency/\"><img class=\" size-medium wp-image-3070 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/HHHHHLLLL-300x188.jpg\" alt=\"HHHHHLLLL\" width=\"300\" height=\"188\" /></a></h4>\r\n<h4></h4>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote class=\"l-block\">\r\n<h3 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><a style=\"color: #ffffff;\" href=\"http://balancehealthprograms.com.au/part-4-the-importance-of-stride-cadence/\"><strong><em>TAKE ME TO PART 4 - THE IMPORTANCE OF CADENCE</em></strong></a></span></h3>\r\n</blockquote>\r\n<div align=\"center\"></div>','PART 3 - LIFTING NOT DRIVING','','inherit','closed','closed','','2962-revision-v1','','','2016-06-08 04:01:37','2016-06-08 04:01:37','',2962,'http://balancehealthprograms.com.au/2962-revision-v1/',0,'revision','',0),(3147,2,'2016-06-08 04:19:33','2016-06-08 04:19:33','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>PART 3 - LIFTING NOT DRIVING</strong></em></span></h1>\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/zmqoHDIdajo\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>So you\'ve hit the ground, what next?</strong></span></h3>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Start thinking of lifting your transitionary grounded foot off support before it even hits the ground.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Lift your foot off support as quickly as possible.<img class=\" size-medium wp-image-3130 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/maxresdefault-6-300x169.jpg\" alt=\"maxresdefault (6)\" width=\"300\" height=\"169\" /></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Without effort or significant muscle contractions, think if using your hamstrings and hip flexors to lift the foot up and off. </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>You don\'t don\'t have to lift your foot up and over a hurdle, so make the lift as economical as possible. </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Allow your recovering leg to fall to the ground with gravity. </em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h4 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><em>\'Run thinking you\'re shoe-less running on hot bitumen\' </em></span></h4>\r\n&nbsp;\r\n<h4 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><em>You wouldn\'t strike the surface hard and you wouldn\'t leave your foot on the ground for long.  </em></span></h4>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\">More thoughts on running technique....</span></h3>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Once again your objective is promoting sustainable and \'easy\' momentum from stride to stride.  It should feel seemingly effortless! </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><strong><em>If it doesn\'t feel effortless, slow down by running a little taller, and decreasing your angle of fall (see Part 2). </em></strong></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>When landing, or loading your transitionary weight, limit blocking or braking your forward momentum which is courtesy of over-stridi<img class=\"alignright size-medium wp-image-3687\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/RUNNERRRRR-300x200.jpg\" alt=\"RUNNERRRRR\" width=\"300\" height=\"200\" />ng (and therefore landing ahead of your hips).</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>At the average pace most people run there should be little reason to extend (straighten) the knee joint either on impact (commonly a result of loading or braking through the heel) ,or, during take off.   Fast moving animals are armed with cocked hind legs which allows for a natural spring (stretch-reflex) courtesy of loading transitionary weight through the <span style=\"text-decoration: underline;\">forefoot</span>. </em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h5><span style=\"color: #ffffff;\"><em>FOREFOOT LANDING!!</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>The goal of landing <span style=\"text-decoration: underline;\">isn\'t</span> about landing on the forefoot.</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>Even though there is benefit from pre-stretching both your plantar-fascia (arch) and achilles tendon, it NOT for everyone.</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"> </span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>While it is likely you <span style=\"text-decoration: underline;\">will</span> land and load through the forefoot if you;</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>* maintain your postural balance</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>* lean from the hips in the direction you wish to go</em></span></h5>\r\n<div align=\"right\"><span style=\"color: #ffffff;\"> </span></div>\r\n<h5><span style=\"color: #ffffff;\"><em>* allow your recovering foot to fall to the ground naturally (without force),</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>* pick your supporting foot up from the ground quickly, and</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>* hold an economical cadence of around 174-180+, but, again,</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>Forefoot loading isn\'t appropriate for everyone.  </em></span></h5>\r\n<h5></h5>\r\n<span style=\"color: #ffffff;\"><em><iframe src=\"https://www.youtube.com/embed/uFKbSkv5big\" width=\"400\" height=\"187\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></em></span></blockquote>\r\n<h3></h3>\r\n&nbsp;\r\n<h5></h5>\r\n<blockquote>\r\n<h5><span style=\"color: #ffffff;\"><em><strong>BRIDGING UP TO LONGER RUNS WITHOUT HURTING YOURSELF.</strong></em></span></h5>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\"><em>I\'m a huge fan of the <span style=\"text-decoration: underline;\">walk/run method</span>.  This simply breaking up your session into intervals of brisk committed walking and running (jogging).</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\"><em>The walk phase offers a quick reset of your breathing control, muscle stress, joint stress, heat control, and emotions.<img class=\"  wp-image-3128 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/The_weigh_he_was_-_weightloss_at_Guantanamo-300x213.jpg\" alt=\"The_\'weigh\'_he_was_--_weightloss_at_Guantanamo\" width=\"237\" height=\"168\" /></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\"><em>If you\'re new to running start by employing 4 walk: 1 run.  Build up slowly towards a 1 walk: 9 run.  Use comfort, enjoyment, and body health to determine increases in run splits.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\"><em>* It\'s reported that anyone running over a 3 hr 40 minute marathon would be better serves employing a 1:9 intervals from the very start of the race.</em></span></h5>\r\n</li>\r\n</ul>\r\n</blockquote>\r\n<h4><span style=\"color: #008080;\"> </span></h4>\r\n<h4></h4>\r\n<h4></h4>\r\n&nbsp;\r\n<h4></h4>\r\n<h4><a href=\"http://balancehealthprograms.com.au/pampys-post-14-11-measuring-running-power-efficiency/\"><img class=\" size-medium wp-image-3070 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/HHHHHLLLL-300x188.jpg\" alt=\"HHHHHLLLL\" width=\"300\" height=\"188\" /></a></h4>\r\n<h4></h4>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote class=\"l-block\">\r\n<h3 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><a style=\"color: #ffffff;\" href=\"http://balancehealthprograms.com.au/part-4-the-importance-of-stride-cadence/\"><strong><em>TAKE ME TO PART 4 - THE IMPORTANCE OF CADENCE</em></strong></a></span></h3>\r\n</blockquote>\r\n<div align=\"center\"></div>\r\n&nbsp;','PART 3 - LIFTING NOT DRIVING','','inherit','closed','closed','','2962-revision-v1','','','2016-06-08 04:19:33','2016-06-08 04:19:33','',2962,'http://balancehealthprograms.com.au/2962-revision-v1/',0,'revision','',0),(3146,2,'2016-06-08 04:18:48','2016-06-08 04:18:48','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>PART 3 - LIFTING NOT DRIVING</strong></em></span></h1>\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/zmqoHDIdajo\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>So you\'ve hit the ground, what next?</strong></span></h3>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Start thinking of lifting your transitionary grounded foot off support before it even hits the ground.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Lift your foot off support as quickly as possible.<img class=\" size-medium wp-image-3130 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/maxresdefault-6-300x169.jpg\" alt=\"maxresdefault (6)\" width=\"300\" height=\"169\" /></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Without effort or significant muscle contractions, think if using your hamstrings and hip flexors to lift the foot up and off. </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>You don\'t don\'t have to lift your foot up and over a hurdle, so make the lift as economical as possible. </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Allow your recovering leg to fall to the ground with gravity. </em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h4 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><em>\'Run thinking you\'re shoe-less running on hot bitumen\' </em></span></h4>\r\n&nbsp;\r\n<h4 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><em>You wouldn\'t strike the surface hard and you wouldn\'t leave your foot on the ground for long.  </em></span></h4>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\">More thoughts on running technique....</span></h3>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Once again your objective is promoting sustainable and \'easy\' momentum from stride to stride.  It should feel seemingly effortless! </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><strong><em>If it doesn\'t feel effortless, slow down by running a little taller, and decreasing your angle of fall (see Part 2). </em></strong></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>When landing, or loading your transitionary weight, limit blocking or braking your forward momentum which is courtesy of over-stridi<img class=\"alignright size-medium wp-image-3687\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/RUNNERRRRR-300x200.jpg\" alt=\"RUNNERRRRR\" width=\"300\" height=\"200\" />ng (and therefore landing ahead of your hips).</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>At the average pace most people run there should be little reason to extend (straighten) the knee joint either on impact (commonly a result of loading or braking through the heel) ,or, during take off.   Fast moving animals are armed with cocked hind legs which allows for a natural spring (stretch-reflex) courtesy of loading transitionary weight through the <span style=\"text-decoration: underline;\">forefoot</span>. </em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h5><span style=\"color: #ffffff;\"><em>FOREFOOT LANDING!!</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>The goal of landing <span style=\"text-decoration: underline;\">isn\'t</span> about landing on the forefoot.</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>Even though there is benefit from pre-stretching both your plantar-fascia (arch) and achilles tendon, it NOT for everyone.</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"> </span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>While it is likely you <span style=\"text-decoration: underline;\">will</span> land and load through the forefoot if you;</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>* maintain your postural balance</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>* lean from the hips in the direction you wish to go</em></span></h5>\r\n<div align=\"right\"><span style=\"color: #ffffff;\"> </span></div>\r\n<h5><span style=\"color: #ffffff;\"><em>* allow your recovering foot to fall to the ground naturally (without force),</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>* pick your supporting foot up from the ground quickly, and</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>* hold an economical cadence of around 174-180+, but, again,</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>Forefoot loading isn\'t appropriate for everyone.  </em></span></h5>\r\n<h5></h5>\r\n<span style=\"color: #ffffff;\"><em><iframe src=\"https://www.youtube.com/embed/uFKbSkv5big\" width=\"400\" height=\"187\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></em></span></blockquote>\r\n<h3></h3>\r\n&nbsp;\r\n<h5></h5>\r\n<blockquote>\r\n<h5><span style=\"color: #ffffff;\"><em><strong>BRIDGING UP TO LONGER RUNS WITHOUT HURTING YOURSELF.</strong></em></span></h5>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\"><em>I\'m a huge fan of the <span style=\"text-decoration: underline;\">walk/run method</span>.  This simply breaking up your session into intervals of brisk committed walking and running (jogging).</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\"><em>The walk phase offers a quick reset of your breathing control, muscle stress, joint stress, heat control, and emotions.<img class=\"  wp-image-3128 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/The_weigh_he_was_-_weightloss_at_Guantanamo-300x213.jpg\" alt=\"The_\'weigh\'_he_was_--_weightloss_at_Guantanamo\" width=\"237\" height=\"168\" /></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\"><em>If you\'re new to running start by employing 4 walk: 1 run.  Build up slowly towards a 1 walk: 9 run.  Use comfort, enjoyment, and body health to determine increases in run splits.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\"><em>* It\'s reported that anyone running over a 3 hr 40 minute marathon would be better serves employing a 1:9 intervals from the very start of the race.</em></span></h5>\r\n</li>\r\n</ul>\r\n</blockquote>\r\n<h4><span style=\"color: #008080;\"> </span></h4>\r\n<h4></h4>\r\n<h4></h4>\r\n&nbsp;\r\n<h4></h4>\r\n<h4><a href=\"http://balancehealthprograms.com.au/pampys-post-14-11-measuring-running-power-efficiency/\"><img class=\" size-medium wp-image-3070 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/HHHHHLLLL-300x188.jpg\" alt=\"HHHHHLLLL\" width=\"300\" height=\"188\" /></a></h4>\r\n<h4></h4>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote class=\"l-block\">&nbsp;\r\n\r\n&nbsp;</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote class=\"l-block\">\r\n<h3 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><a style=\"color: #ffffff;\" href=\"http://balancehealthprograms.com.au/part-4-the-importance-of-stride-cadence/\"><strong><em>TAKE ME TO PART 4 - THE IMPORTANCE OF CADENCE</em></strong></a></span></h3>\r\n</blockquote>\r\n<div align=\"center\"></div>\r\n&nbsp;','PART 3 - LIFTING NOT DRIVING','','inherit','closed','closed','','2962-revision-v1','','','2016-06-08 04:18:48','2016-06-08 04:18:48','',2962,'http://balancehealthprograms.com.au/2962-revision-v1/',0,'revision','',0),(3138,2,'2016-06-08 04:06:40','2016-06-08 04:06:40','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>PART 3 - LIFTING NOT DRIVING</strong></em></span></h1>\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/zmqoHDIdajo\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>So you\'ve hit the ground, what next?</strong></span></h3>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Start thinking of lifting your transitionary grounded foot off support before it even hits the ground.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Lift your foot off support as quickly as possible.<img class=\" size-medium wp-image-3130 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/maxresdefault-6-300x169.jpg\" alt=\"maxresdefault (6)\" width=\"300\" height=\"169\" /></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Without effort or significant muscle contractions, think if using your hamstrings and hip flexors to lift the foot up and off. </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>You don\'t don\'t have to lift your foot up and over a hurdle, so make the lift as economical as possible. </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Allow your recovering leg to fall to the ground with gravity. </em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h4 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><em>Think that you\'re shoe-less running on hot bitumen.  </em></span></h4>\r\n<h4 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><em>You wouldn\'t hit the surface hard and you wouldn\'t leave your foot on the ground for long.  </em></span></h4>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\">More thoughts on running technique....</span></h3>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Once again your objective is promoting sustainable and \'easy\' momentum from stride to stride.  It should feel seemingly effortless! </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><strong><em>If it doesn\'t feel effortless, slow down by running a little taller, and decreasing your angle of fall (see Part 2). </em></strong></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>When landing, or loading your transitionary weight, limit blocking or braking your forward momentum which is courtesy of over-stridi<img class=\"alignright size-medium wp-image-3687\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/RUNNERRRRR-300x200.jpg\" alt=\"RUNNERRRRR\" width=\"300\" height=\"200\" />ng (and therefore landing ahead of your hips).</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>At the average pace most people run there should be little reason to extend (straighten) the knee joint either on impact (commonly a result of loading or braking through the heel) ,or, during take off.   Fast moving animals are armed with cocked hind legs which allows for a natural spring (stretch-reflex) courtesy of loading transitionary weight through the <span style=\"text-decoration: underline;\">forefoot</span>. </em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h5><span style=\"color: #ffffff;\"><em>FOREFOOT LANDING!!</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>The goal of landing <span style=\"text-decoration: underline;\">isn\'t</span> about landing on the forefoot.</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>Even though there is benefit from pre-stretching both your plantar-fascia (arch) and achilles tendon, it NOT for everyone.</em></span></h5>\r\n<h5></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>While it is likely you <span style=\"text-decoration: underline;\">will</span> land and load through the forefoot if you;</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>* maintain your postural balance</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>* lean from the hips in the direction you wish to go</em></span></h5>\r\n<div align=\"right\"></div>\r\n<h5><span style=\"color: #ffffff;\"><em>* allow your recovering foot to fall to the ground naturally (without force),</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>* pick your supporting foot up from the ground quickly, and</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>* hold an economical cadence of around 174-180+, then</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>you\'ll probably land and engage through your forefoot.</em></span></h5>\r\n<span style=\"color: #ffffff;\"><em><iframe src=\"https://www.youtube.com/embed/uFKbSkv5big\" width=\"400\" height=\"187\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></em></span></blockquote>\r\n<h3></h3>\r\n&nbsp;\r\n<h5></h5>\r\n<blockquote>\r\n<h5><span style=\"color: #ffffff;\"><em><strong>BRIDGING UP TO LONGER RUNS WITHOUT HURTING YOURSELF.</strong></em></span></h5>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\"><em>I\'m a huge fan of the <span style=\"text-decoration: underline;\">walk/run method</span>.  This simply breaking up your session into intervals of brisk committed walking and running (jogging).</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\"><em>The walk phase offers a quick reset of your breathing control, muscle stress, joint stress, heat control, and emotions.<img class=\"  wp-image-3128 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/The_weigh_he_was_-_weightloss_at_Guantanamo-300x213.jpg\" alt=\"The_\'weigh\'_he_was_--_weightloss_at_Guantanamo\" width=\"237\" height=\"168\" /></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\"><em>If you\'re new to running start by employing 4 walk: 1 run.  Build up slowly towards a 1 walk: 9 run.  Use comfort, enjoyment, and body health to determine increases in run splits.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\"><em>* It\'s reported that anyone running over a 3 hr 40 minute marathon would be better serves employing a 1:9 intervals from the very start of the race.</em></span></h5>\r\n</li>\r\n</ul>\r\n</blockquote>\r\n<h4><span style=\"color: #008080;\"> </span></h4>\r\n<h4></h4>\r\n<h4></h4>\r\n&nbsp;\r\n<h4></h4>\r\n<h4><a href=\"http://balancehealthprograms.com.au/pampys-post-14-11-measuring-running-power-efficiency/\"><img class=\" size-medium wp-image-3070 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/HHHHHLLLL-300x188.jpg\" alt=\"HHHHHLLLL\" width=\"300\" height=\"188\" /></a></h4>\r\n<h4></h4>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote class=\"l-block\">\r\n<h3 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><a style=\"color: #ffffff;\" href=\"http://balancehealthprograms.com.au/part-4-the-importance-of-stride-cadence/\"><strong><em>TAKE ME TO PART 4 - THE IMPORTANCE OF CADENCE</em></strong></a></span></h3>\r\n</blockquote>\r\n<div align=\"center\"></div>\r\n<div align=\"center\"></div>\r\n<div align=\"center\"></div>\r\n<div align=\"center\"></div>\r\n<blockquote>\r\n<h3 style=\"text-align: center;\" align=\"center\"><a href=\"http://balancehealthprograms.com.au/part-4-the-importance-of-stride-cadence/\" target=\"_blank\"><em>TAKE ME TO PART 4 - WHAT IS MY IDEAL RUNNING CADENCE! </em></a></h3>\r\n</blockquote>','PART 3 - LIFTING NOT DRIVING','','inherit','closed','closed','','2962-revision-v1','','','2016-06-08 04:06:40','2016-06-08 04:06:40','',2962,'http://balancehealthprograms.com.au/2962-revision-v1/',0,'revision','',0),(3139,2,'2016-06-08 04:07:31','2016-06-08 04:07:31','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>PART 3 - LIFTING NOT DRIVING</strong></em></span></h1>\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/zmqoHDIdajo\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>So you\'ve hit the ground, what next?</strong></span></h3>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Start thinking of lifting your transitionary grounded foot off support before it even hits the ground.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Lift your foot off support as quickly as possible.<img class=\" size-medium wp-image-3130 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/maxresdefault-6-300x169.jpg\" alt=\"maxresdefault (6)\" width=\"300\" height=\"169\" /></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Without effort or significant muscle contractions, think if using your hamstrings and hip flexors to lift the foot up and off. </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>You don\'t don\'t have to lift your foot up and over a hurdle, so make the lift as economical as possible. </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Allow your recovering leg to fall to the ground with gravity. </em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h4 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><em>Think you\'re shoe-less running on hot bitumen.  </em></span></h4>\r\n<h4 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><em>You wouldn\'t hit the surface hard and you wouldn\'t leave your foot on the ground for long.  </em></span></h4>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\">More thoughts on running technique....</span></h3>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Once again your objective is promoting sustainable and \'easy\' momentum from stride to stride.  It should feel seemingly effortless! </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><strong><em>If it doesn\'t feel effortless, slow down by running a little taller, and decreasing your angle of fall (see Part 2). </em></strong></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>When landing, or loading your transitionary weight, limit blocking or braking your forward momentum which is courtesy of over-stridi<img class=\"alignright size-medium wp-image-3687\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/RUNNERRRRR-300x200.jpg\" alt=\"RUNNERRRRR\" width=\"300\" height=\"200\" />ng (and therefore landing ahead of your hips).</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>At the average pace most people run there should be little reason to extend (straighten) the knee joint either on impact (commonly a result of loading or braking through the heel) ,or, during take off.   Fast moving animals are armed with cocked hind legs which allows for a natural spring (stretch-reflex) courtesy of loading transitionary weight through the <span style=\"text-decoration: underline;\">forefoot</span>. </em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h5><span style=\"color: #ffffff;\"><em>FOREFOOT LANDING!!</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>The goal of landing <span style=\"text-decoration: underline;\">isn\'t</span> about landing on the forefoot.</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>Even though there is benefit from pre-stretching both your plantar-fascia (arch) and achilles tendon, it NOT for everyone.</em></span></h5>\r\n<h5></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>While it is likely you <span style=\"text-decoration: underline;\">will</span> land and load through the forefoot if you;</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>* maintain your postural balance</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>* lean from the hips in the direction you wish to go</em></span></h5>\r\n<div align=\"right\"></div>\r\n<h5><span style=\"color: #ffffff;\"><em>* allow your recovering foot to fall to the ground naturally (without force),</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>* pick your supporting foot up from the ground quickly, and</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>* hold an economical cadence of around 174-180+, then</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>you\'ll probably land and engage through your forefoot.</em></span></h5>\r\n<span style=\"color: #ffffff;\"><em><iframe src=\"https://www.youtube.com/embed/uFKbSkv5big\" width=\"400\" height=\"187\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></em></span></blockquote>\r\n<h3></h3>\r\n&nbsp;\r\n<h5></h5>\r\n<blockquote>\r\n<h5><span style=\"color: #ffffff;\"><em><strong>BRIDGING UP TO LONGER RUNS WITHOUT HURTING YOURSELF.</strong></em></span></h5>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\"><em>I\'m a huge fan of the <span style=\"text-decoration: underline;\">walk/run method</span>.  This simply breaking up your session into intervals of brisk committed walking and running (jogging).</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\"><em>The walk phase offers a quick reset of your breathing control, muscle stress, joint stress, heat control, and emotions.<img class=\"  wp-image-3128 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/The_weigh_he_was_-_weightloss_at_Guantanamo-300x213.jpg\" alt=\"The_\'weigh\'_he_was_--_weightloss_at_Guantanamo\" width=\"237\" height=\"168\" /></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\"><em>If you\'re new to running start by employing 4 walk: 1 run.  Build up slowly towards a 1 walk: 9 run.  Use comfort, enjoyment, and body health to determine increases in run splits.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\"><em>* It\'s reported that anyone running over a 3 hr 40 minute marathon would be better serves employing a 1:9 intervals from the very start of the race.</em></span></h5>\r\n</li>\r\n</ul>\r\n</blockquote>\r\n<h4><span style=\"color: #008080;\"> </span></h4>\r\n<h4></h4>\r\n<h4></h4>\r\n&nbsp;\r\n<h4></h4>\r\n<h4><a href=\"http://balancehealthprograms.com.au/pampys-post-14-11-measuring-running-power-efficiency/\"><img class=\" size-medium wp-image-3070 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/HHHHHLLLL-300x188.jpg\" alt=\"HHHHHLLLL\" width=\"300\" height=\"188\" /></a></h4>\r\n<h4></h4>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote class=\"l-block\">\r\n<h3 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><a style=\"color: #ffffff;\" href=\"http://balancehealthprograms.com.au/part-4-the-importance-of-stride-cadence/\"><strong><em>TAKE ME TO PART 4 - THE IMPORTANCE OF CADENCE</em></strong></a></span></h3>\r\n</blockquote>\r\n<div align=\"center\"></div>\r\n<div align=\"center\"></div>\r\n<div align=\"center\"></div>\r\n<div align=\"center\"></div>\r\n<blockquote>\r\n<h3 style=\"text-align: center;\" align=\"center\"><a href=\"http://balancehealthprograms.com.au/part-4-the-importance-of-stride-cadence/\" target=\"_blank\"><em>TAKE ME TO PART 4 - WHAT IS MY IDEAL RUNNING CADENCE! </em></a></h3>\r\n</blockquote>','PART 3 - LIFTING NOT DRIVING','','inherit','closed','closed','','2962-revision-v1','','','2016-06-08 04:07:31','2016-06-08 04:07:31','',2962,'http://balancehealthprograms.com.au/2962-revision-v1/',0,'revision','',0),(3142,2,'2016-06-08 04:10:18','2016-06-08 04:10:18','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>PART 3 - LIFTING NOT DRIVING</strong></em></span></h1>\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/zmqoHDIdajo\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>So you\'ve hit the ground, what next?</strong></span></h3>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Start thinking of lifting your transitionary grounded foot off support before it even hits the ground.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Lift your foot off support as quickly as possible.<img class=\" size-medium wp-image-3130 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/maxresdefault-6-300x169.jpg\" alt=\"maxresdefault (6)\" width=\"300\" height=\"169\" /></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Without effort or significant muscle contractions, think if using your hamstrings and hip flexors to lift the foot up and off. </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>You don\'t don\'t have to lift your foot up and over a hurdle, so make the lift as economical as possible. </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Allow your recovering leg to fall to the ground with gravity. </em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h4 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><em>\'Run thinking you\'re shoe-less running on hot bitumen\' </em></span></h4>\r\n&nbsp;\r\n<h4 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><em>You wouldn\'t strike the surface hard and you wouldn\'t leave your foot on the ground for long.  </em></span></h4>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\">More thoughts on running technique....</span></h3>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Once again your objective is promoting sustainable and \'easy\' momentum from stride to stride.  It should feel seemingly effortless! </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><strong><em>If it doesn\'t feel effortless, slow down by running a little taller, and decreasing your angle of fall (see Part 2). </em></strong></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>When landing, or loading your transitionary weight, limit blocking or braking your forward momentum which is courtesy of over-stridi<img class=\"alignright size-medium wp-image-3687\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/RUNNERRRRR-300x200.jpg\" alt=\"RUNNERRRRR\" width=\"300\" height=\"200\" />ng (and therefore landing ahead of your hips).</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>At the average pace most people run there should be little reason to extend (straighten) the knee joint either on impact (commonly a result of loading or braking through the heel) ,or, during take off.   Fast moving animals are armed with cocked hind legs which allows for a natural spring (stretch-reflex) courtesy of loading transitionary weight through the <span style=\"text-decoration: underline;\">forefoot</span>. </em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h5><span style=\"color: #ffffff;\"><em>FOREFOOT LANDING!!</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>The goal of landing <span style=\"text-decoration: underline;\">isn\'t</span> about landing on the forefoot.</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>Even though there is benefit from pre-stretching both your plantar-fascia (arch) and achilles tendon, it NOT for everyone.</em></span></h5>\r\n<h5></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>While it is likely you <span style=\"text-decoration: underline;\">will</span> land and load through the forefoot if you;</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>* maintain your postural balance</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>* lean from the hips in the direction you wish to go</em></span></h5>\r\n<div align=\"right\"></div>\r\n<h5><span style=\"color: #ffffff;\"><em>* allow your recovering foot to fall to the ground naturally (without force),</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>* pick your supporting foot up from the ground quickly, and</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>* hold an economical cadence of around 174-180+, then</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>you\'ll probably land and engage through your forefoot.</em></span></h5>\r\n<span style=\"color: #ffffff;\"><em><iframe src=\"https://www.youtube.com/embed/uFKbSkv5big\" width=\"400\" height=\"187\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></em></span></blockquote>\r\n<h3></h3>\r\n&nbsp;\r\n<h5></h5>\r\n<blockquote>\r\n<h5><span style=\"color: #ffffff;\"><em><strong>BRIDGING UP TO LONGER RUNS WITHOUT HURTING YOURSELF.</strong></em></span></h5>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\"><em>I\'m a huge fan of the <span style=\"text-decoration: underline;\">walk/run method</span>.  This simply breaking up your session into intervals of brisk committed walking and running (jogging).</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\"><em>The walk phase offers a quick reset of your breathing control, muscle stress, joint stress, heat control, and emotions.<img class=\"  wp-image-3128 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/The_weigh_he_was_-_weightloss_at_Guantanamo-300x213.jpg\" alt=\"The_\'weigh\'_he_was_--_weightloss_at_Guantanamo\" width=\"237\" height=\"168\" /></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\"><em>If you\'re new to running start by employing 4 walk: 1 run.  Build up slowly towards a 1 walk: 9 run.  Use comfort, enjoyment, and body health to determine increases in run splits.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\"><em>* It\'s reported that anyone running over a 3 hr 40 minute marathon would be better serves employing a 1:9 intervals from the very start of the race.</em></span></h5>\r\n</li>\r\n</ul>\r\n</blockquote>\r\n<h4><span style=\"color: #008080;\"> </span></h4>\r\n<h4></h4>\r\n<h4></h4>\r\n&nbsp;\r\n<h4></h4>\r\n<h4><a href=\"http://balancehealthprograms.com.au/pampys-post-14-11-measuring-running-power-efficiency/\"><img class=\" size-medium wp-image-3070 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/HHHHHLLLL-300x188.jpg\" alt=\"HHHHHLLLL\" width=\"300\" height=\"188\" /></a></h4>\r\n<h4></h4>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote class=\"l-block\">\r\n<h3 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><a style=\"color: #ffffff;\" href=\"http://balancehealthprograms.com.au/part-4-the-importance-of-stride-cadence/\"><strong><em>TAKE ME TO PART 4 - THE IMPORTANCE OF CADENCE</em></strong></a></span></h3>\r\n</blockquote>\r\n<div align=\"center\"></div>\r\n<div align=\"center\"></div>\r\n<div align=\"center\"></div>\r\n<div align=\"center\"></div>\r\n<blockquote>\r\n<h3 style=\"text-align: center;\" align=\"center\"><a href=\"http://balancehealthprograms.com.au/part-4-the-importance-of-stride-cadence/\" target=\"_blank\"><em>TAKE ME TO PART 4 - WHAT IS MY IDEAL RUNNING CADENCE! </em></a></h3>\r\n</blockquote>','PART 3 - LIFTING NOT DRIVING','','inherit','closed','closed','','2962-revision-v1','','','2016-06-08 04:10:18','2016-06-08 04:10:18','',2962,'http://balancehealthprograms.com.au/2962-revision-v1/',0,'revision','',0),(3140,2,'2016-06-08 04:09:10','2016-06-08 04:09:10','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>PART 3 - LIFTING NOT DRIVING</strong></em></span></h1>\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/zmqoHDIdajo\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>So you\'ve hit the ground, what next?</strong></span></h3>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Start thinking of lifting your transitionary grounded foot off support before it even hits the ground.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Lift your foot off support as quickly as possible.<img class=\" size-medium wp-image-3130 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/maxresdefault-6-300x169.jpg\" alt=\"maxresdefault (6)\" width=\"300\" height=\"169\" /></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Without effort or significant muscle contractions, think if using your hamstrings and hip flexors to lift the foot up and off. </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>You don\'t don\'t have to lift your foot up and over a hurdle, so make the lift as economical as possible. </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Allow your recovering leg to fall to the ground with gravity. </em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h4 style=\"text-align: center;\"><span style=\"color: #339966;\"><em>\'Run thinking you\'re shoe-less running on hot bitumen\' </em></span></h4>\r\n&nbsp;\r\n<h4 style=\"text-align: center;\"><span style=\"color: #339966;\"><em>You wouldn\'t strike the surface hard and you wouldn\'t leave your foot on the ground for long.  </em></span></h4>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\">More thoughts on running technique....</span></h3>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Once again your objective is promoting sustainable and \'easy\' momentum from stride to stride.  It should feel seemingly effortless! </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><strong><em>If it doesn\'t feel effortless, slow down by running a little taller, and decreasing your angle of fall (see Part 2). </em></strong></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>When landing, or loading your transitionary weight, limit blocking or braking your forward momentum which is courtesy of over-stridi<img class=\"alignright size-medium wp-image-3687\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/RUNNERRRRR-300x200.jpg\" alt=\"RUNNERRRRR\" width=\"300\" height=\"200\" />ng (and therefore landing ahead of your hips).</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>At the average pace most people run there should be little reason to extend (straighten) the knee joint either on impact (commonly a result of loading or braking through the heel) ,or, during take off.   Fast moving animals are armed with cocked hind legs which allows for a natural spring (stretch-reflex) courtesy of loading transitionary weight through the <span style=\"text-decoration: underline;\">forefoot</span>. </em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h5><span style=\"color: #ffffff;\"><em>FOREFOOT LANDING!!</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>The goal of landing <span style=\"text-decoration: underline;\">isn\'t</span> about landing on the forefoot.</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>Even though there is benefit from pre-stretching both your plantar-fascia (arch) and achilles tendon, it NOT for everyone.</em></span></h5>\r\n<h5></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>While it is likely you <span style=\"text-decoration: underline;\">will</span> land and load through the forefoot if you;</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>* maintain your postural balance</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>* lean from the hips in the direction you wish to go</em></span></h5>\r\n<div align=\"right\"></div>\r\n<h5><span style=\"color: #ffffff;\"><em>* allow your recovering foot to fall to the ground naturally (without force),</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>* pick your supporting foot up from the ground quickly, and</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>* hold an economical cadence of around 174-180+, then</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>you\'ll probably land and engage through your forefoot.</em></span></h5>\r\n<span style=\"color: #ffffff;\"><em><iframe src=\"https://www.youtube.com/embed/uFKbSkv5big\" width=\"400\" height=\"187\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></em></span></blockquote>\r\n<h3></h3>\r\n&nbsp;\r\n<h5></h5>\r\n<blockquote>\r\n<h5><span style=\"color: #ffffff;\"><em><strong>BRIDGING UP TO LONGER RUNS WITHOUT HURTING YOURSELF.</strong></em></span></h5>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\"><em>I\'m a huge fan of the <span style=\"text-decoration: underline;\">walk/run method</span>.  This simply breaking up your session into intervals of brisk committed walking and running (jogging).</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\"><em>The walk phase offers a quick reset of your breathing control, muscle stress, joint stress, heat control, and emotions.<img class=\"  wp-image-3128 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/The_weigh_he_was_-_weightloss_at_Guantanamo-300x213.jpg\" alt=\"The_\'weigh\'_he_was_--_weightloss_at_Guantanamo\" width=\"237\" height=\"168\" /></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\"><em>If you\'re new to running start by employing 4 walk: 1 run.  Build up slowly towards a 1 walk: 9 run.  Use comfort, enjoyment, and body health to determine increases in run splits.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\"><em>* It\'s reported that anyone running over a 3 hr 40 minute marathon would be better serves employing a 1:9 intervals from the very start of the race.</em></span></h5>\r\n</li>\r\n</ul>\r\n</blockquote>\r\n<h4><span style=\"color: #008080;\"> </span></h4>\r\n<h4></h4>\r\n<h4></h4>\r\n&nbsp;\r\n<h4></h4>\r\n<h4><a href=\"http://balancehealthprograms.com.au/pampys-post-14-11-measuring-running-power-efficiency/\"><img class=\" size-medium wp-image-3070 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/HHHHHLLLL-300x188.jpg\" alt=\"HHHHHLLLL\" width=\"300\" height=\"188\" /></a></h4>\r\n<h4></h4>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote class=\"l-block\">\r\n<h3 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><a style=\"color: #ffffff;\" href=\"http://balancehealthprograms.com.au/part-4-the-importance-of-stride-cadence/\"><strong><em>TAKE ME TO PART 4 - THE IMPORTANCE OF CADENCE</em></strong></a></span></h3>\r\n</blockquote>\r\n<div align=\"center\"></div>\r\n<div align=\"center\"></div>\r\n<div align=\"center\"></div>\r\n<div align=\"center\"></div>\r\n<blockquote>\r\n<h3 style=\"text-align: center;\" align=\"center\"><a href=\"http://balancehealthprograms.com.au/part-4-the-importance-of-stride-cadence/\" target=\"_blank\"><em>TAKE ME TO PART 4 - WHAT IS MY IDEAL RUNNING CADENCE! </em></a></h3>\r\n</blockquote>','PART 3 - LIFTING NOT DRIVING','','inherit','closed','closed','','2962-revision-v1','','','2016-06-08 04:09:10','2016-06-08 04:09:10','',2962,'http://balancehealthprograms.com.au/2962-revision-v1/',0,'revision','',0),(3141,2,'2016-06-08 04:09:21','2016-06-08 04:09:21','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>PART 3 - LIFTING NOT DRIVING</strong></em></span></h1>\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/zmqoHDIdajo\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>So you\'ve hit the ground, what next?</strong></span></h3>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Start thinking of lifting your transitionary grounded foot off support before it even hits the ground.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Lift your foot off support as quickly as possible.<img class=\" size-medium wp-image-3130 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/maxresdefault-6-300x169.jpg\" alt=\"maxresdefault (6)\" width=\"300\" height=\"169\" /></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Without effort or significant muscle contractions, think if using your hamstrings and hip flexors to lift the foot up and off. </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>You don\'t don\'t have to lift your foot up and over a hurdle, so make the lift as economical as possible. </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Allow your recovering leg to fall to the ground with gravity. </em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h4 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><em>\'Run thinking you\'re shoe-less running on hot bitumen\' </em></span></h4>\r\n&nbsp;\r\n<h4 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><em>You wouldn\'t strike the surface hard and you wouldn\'t leave your foot on the ground for long.  </em></span></h4>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\">More thoughts on running technique....</span></h3>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Once again your objective is promoting sustainable and \'easy\' momentum from stride to stride.  It should feel seemingly effortless! </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><strong><em>If it doesn\'t feel effortless, slow down by running a little taller, and decreasing your angle of fall (see Part 2). </em></strong></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>When landing, or loading your transitionary weight, limit blocking or braking your forward momentum which is courtesy of over-stridi<img class=\"alignright size-medium wp-image-3687\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/RUNNERRRRR-300x200.jpg\" alt=\"RUNNERRRRR\" width=\"300\" height=\"200\" />ng (and therefore landing ahead of your hips).</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>At the average pace most people run there should be little reason to extend (straighten) the knee joint either on impact (commonly a result of loading or braking through the heel) ,or, during take off.   Fast moving animals are armed with cocked hind legs which allows for a natural spring (stretch-reflex) courtesy of loading transitionary weight through the <span style=\"text-decoration: underline;\">forefoot</span>. </em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h5><span style=\"color: #ffffff;\"><em>FOREFOOT LANDING!!</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>The goal of landing <span style=\"text-decoration: underline;\">isn\'t</span> about landing on the forefoot.</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>Even though there is benefit from pre-stretching both your plantar-fascia (arch) and achilles tendon, it NOT for everyone.</em></span></h5>\r\n<h5></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>While it is likely you <span style=\"text-decoration: underline;\">will</span> land and load through the forefoot if you;</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>* maintain your postural balance</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>* lean from the hips in the direction you wish to go</em></span></h5>\r\n<div align=\"right\"></div>\r\n<h5><span style=\"color: #ffffff;\"><em>* allow your recovering foot to fall to the ground naturally (without force),</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>* pick your supporting foot up from the ground quickly, and</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>* hold an economical cadence of around 174-180+, then</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>you\'ll probably land and engage through your forefoot.</em></span></h5>\r\n<span style=\"color: #ffffff;\"><em><iframe src=\"https://www.youtube.com/embed/uFKbSkv5big\" width=\"400\" height=\"187\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></em></span></blockquote>\r\n<h3></h3>\r\n&nbsp;\r\n<h5></h5>\r\n<blockquote>\r\n<h5><span style=\"color: #ffffff;\"><em><strong>BRIDGING UP TO LONGER RUNS WITHOUT HURTING YOURSELF.</strong></em></span></h5>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\"><em>I\'m a huge fan of the <span style=\"text-decoration: underline;\">walk/run method</span>.  This simply breaking up your session into intervals of brisk committed walking and running (jogging).</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\"><em>The walk phase offers a quick reset of your breathing control, muscle stress, joint stress, heat control, and emotions.<img class=\"  wp-image-3128 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/The_weigh_he_was_-_weightloss_at_Guantanamo-300x213.jpg\" alt=\"The_\'weigh\'_he_was_--_weightloss_at_Guantanamo\" width=\"237\" height=\"168\" /></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\"><em>If you\'re new to running start by employing 4 walk: 1 run.  Build up slowly towards a 1 walk: 9 run.  Use comfort, enjoyment, and body health to determine increases in run splits.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\"><em>* It\'s reported that anyone running over a 3 hr 40 minute marathon would be better serves employing a 1:9 intervals from the very start of the race.</em></span></h5>\r\n</li>\r\n</ul>\r\n</blockquote>\r\n<h4><span style=\"color: #008080;\"> </span></h4>\r\n<h4></h4>\r\n<h4></h4>\r\n&nbsp;\r\n<h4></h4>\r\n<h4><a href=\"http://balancehealthprograms.com.au/pampys-post-14-11-measuring-running-power-efficiency/\"><img class=\" size-medium wp-image-3070 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/HHHHHLLLL-300x188.jpg\" alt=\"HHHHHLLLL\" width=\"300\" height=\"188\" /></a></h4>\r\n<h4></h4>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote class=\"l-block\">\r\n<h3 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><a style=\"color: #ffffff;\" href=\"http://balancehealthprograms.com.au/part-4-the-importance-of-stride-cadence/\"><strong><em>TAKE ME TO PART 4 - THE IMPORTANCE OF CADENCE</em></strong></a></span></h3>\r\n</blockquote>\r\n<div align=\"center\"></div>\r\n<div align=\"center\"></div>\r\n<div align=\"center\"></div>\r\n<div align=\"center\"></div>\r\n<blockquote>\r\n<h3 style=\"text-align: center;\" align=\"center\"><a href=\"http://balancehealthprograms.com.au/part-4-the-importance-of-stride-cadence/\" target=\"_blank\"><em>TAKE ME TO PART 4 - WHAT IS MY IDEAL RUNNING CADENCE! </em></a></h3>\r\n</blockquote>','PART 3 - LIFTING NOT DRIVING','','inherit','closed','closed','','2962-revision-v1','','','2016-06-08 04:09:21','2016-06-08 04:09:21','',2962,'http://balancehealthprograms.com.au/2962-revision-v1/',0,'revision','',0),(3143,2,'2016-06-08 04:13:06','2016-06-08 04:13:06','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>PART 3 - LIFTING NOT DRIVING</strong></em></span></h1>\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/zmqoHDIdajo\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>So you\'ve hit the ground, what next?</strong></span></h3>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Start thinking of lifting your transitionary grounded foot off support before it even hits the ground.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Lift your foot off support as quickly as possible.<img class=\" size-medium wp-image-3130 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/maxresdefault-6-300x169.jpg\" alt=\"maxresdefault (6)\" width=\"300\" height=\"169\" /></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Without effort or significant muscle contractions, think if using your hamstrings and hip flexors to lift the foot up and off. </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>You don\'t don\'t have to lift your foot up and over a hurdle, so make the lift as economical as possible. </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Allow your recovering leg to fall to the ground with gravity. </em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h4 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><em>\'Run thinking you\'re shoe-less running on hot bitumen\' </em></span></h4>\r\n&nbsp;\r\n<h4 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><em>You wouldn\'t strike the surface hard and you wouldn\'t leave your foot on the ground for long.  </em></span></h4>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\">More thoughts on running technique....</span></h3>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Once again your objective is promoting sustainable and \'easy\' momentum from stride to stride.  It should feel seemingly effortless! </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><strong><em>If it doesn\'t feel effortless, slow down by running a little taller, and decreasing your angle of fall (see Part 2). </em></strong></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>When landing, or loading your transitionary weight, limit blocking or braking your forward momentum which is courtesy of over-stridi<img class=\"alignright size-medium wp-image-3687\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/RUNNERRRRR-300x200.jpg\" alt=\"RUNNERRRRR\" width=\"300\" height=\"200\" />ng (and therefore landing ahead of your hips).</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>At the average pace most people run there should be little reason to extend (straighten) the knee joint either on impact (commonly a result of loading or braking through the heel) ,or, during take off.   Fast moving animals are armed with cocked hind legs which allows for a natural spring (stretch-reflex) courtesy of loading transitionary weight through the <span style=\"text-decoration: underline;\">forefoot</span>. </em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h5><span style=\"color: #ffffff;\"><em>FOREFOOT LANDING!!</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>The goal of landing <span style=\"text-decoration: underline;\">isn\'t</span> about landing on the forefoot.</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>Even though there is benefit from pre-stretching both your plantar-fascia (arch) and achilles tendon, it NOT for everyone.</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"> </span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>While it is likely you <span style=\"text-decoration: underline;\">will</span> land and load through the forefoot if you;</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>* maintain your postural balance</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>* lean from the hips in the direction you wish to go</em></span></h5>\r\n<div align=\"right\"><span style=\"color: #ffffff;\"> </span></div>\r\n<h5><span style=\"color: #ffffff;\"><em>* allow your recovering foot to fall to the ground naturally (without force),</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>* pick your supporting foot up from the ground quickly, and</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>* hold an economical cadence of around 174-180+, but, again,</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>Forefoot loading isn\'t appropriate for everyone.  </em></span></h5>\r\n<h5></h5>\r\n<span style=\"color: #ffffff;\"><em><iframe src=\"https://www.youtube.com/embed/uFKbSkv5big\" width=\"400\" height=\"187\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></em></span></blockquote>\r\n<h3></h3>\r\n&nbsp;\r\n<h5></h5>\r\n<blockquote>\r\n<h5><span style=\"color: #ffffff;\"><em><strong>BRIDGING UP TO LONGER RUNS WITHOUT HURTING YOURSELF.</strong></em></span></h5>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\"><em>I\'m a huge fan of the <span style=\"text-decoration: underline;\">walk/run method</span>.  This simply breaking up your session into intervals of brisk committed walking and running (jogging).</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\"><em>The walk phase offers a quick reset of your breathing control, muscle stress, joint stress, heat control, and emotions.<img class=\"  wp-image-3128 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/The_weigh_he_was_-_weightloss_at_Guantanamo-300x213.jpg\" alt=\"The_\'weigh\'_he_was_--_weightloss_at_Guantanamo\" width=\"237\" height=\"168\" /></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\"><em>If you\'re new to running start by employing 4 walk: 1 run.  Build up slowly towards a 1 walk: 9 run.  Use comfort, enjoyment, and body health to determine increases in run splits.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\"><em>* It\'s reported that anyone running over a 3 hr 40 minute marathon would be better serves employing a 1:9 intervals from the very start of the race.</em></span></h5>\r\n</li>\r\n</ul>\r\n</blockquote>\r\n<h4><span style=\"color: #008080;\"> </span></h4>\r\n<h4></h4>\r\n<h4></h4>\r\n&nbsp;\r\n<h4></h4>\r\n<h4><a href=\"http://balancehealthprograms.com.au/pampys-post-14-11-measuring-running-power-efficiency/\"><img class=\" size-medium wp-image-3070 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/HHHHHLLLL-300x188.jpg\" alt=\"HHHHHLLLL\" width=\"300\" height=\"188\" /></a></h4>\r\n<h4></h4>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote class=\"l-block\">\r\n<h3 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><a style=\"color: #ffffff;\" href=\"http://balancehealthprograms.com.au/part-4-the-importance-of-stride-cadence/\"><strong><em>TAKE ME TO PART 4 - THE IMPORTANCE OF CADENCE</em></strong></a></span></h3>\r\n</blockquote>\r\n<div align=\"center\"></div>\r\n<div align=\"center\"></div>\r\n<div align=\"center\"></div>\r\n<div align=\"center\"></div>\r\n<blockquote>\r\n<h3 style=\"text-align: center;\" align=\"center\"><a href=\"http://balancehealthprograms.com.au/part-4-the-importance-of-stride-cadence/\" target=\"_blank\"><em>TAKE ME TO PART 4 - WHAT IS MY IDEAL RUNNING CADENCE! </em></a></h3>\r\n</blockquote>','PART 3 - LIFTING NOT DRIVING','','inherit','closed','closed','','2962-revision-v1','','','2016-06-08 04:13:06','2016-06-08 04:13:06','',2962,'http://balancehealthprograms.com.au/2962-revision-v1/',0,'revision','',0),(3145,2,'2016-06-08 04:16:01','2016-06-08 04:16:01','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>PART 3 - LIFTING NOT DRIVING</strong></em></span></h1>\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/zmqoHDIdajo\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>So you\'ve hit the ground, what next?</strong></span></h3>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Start thinking of lifting your transitionary grounded foot off support before it even hits the ground.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Lift your foot off support as quickly as possible.<img class=\" size-medium wp-image-3130 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/maxresdefault-6-300x169.jpg\" alt=\"maxresdefault (6)\" width=\"300\" height=\"169\" /></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Without effort or significant muscle contractions, think if using your hamstrings and hip flexors to lift the foot up and off. </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>You don\'t don\'t have to lift your foot up and over a hurdle, so make the lift as economical as possible. </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Allow your recovering leg to fall to the ground with gravity. </em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h4 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><em>\'Run thinking you\'re shoe-less running on hot bitumen\' </em></span></h4>\r\n&nbsp;\r\n<h4 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><em>You wouldn\'t strike the surface hard and you wouldn\'t leave your foot on the ground for long.  </em></span></h4>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\">More thoughts on running technique....</span></h3>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Once again your objective is promoting sustainable and \'easy\' momentum from stride to stride.  It should feel seemingly effortless! </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><strong><em>If it doesn\'t feel effortless, slow down by running a little taller, and decreasing your angle of fall (see Part 2). </em></strong></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>When landing, or loading your transitionary weight, limit blocking or braking your forward momentum which is courtesy of over-stridi<img class=\"alignright size-medium wp-image-3687\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/RUNNERRRRR-300x200.jpg\" alt=\"RUNNERRRRR\" width=\"300\" height=\"200\" />ng (and therefore landing ahead of your hips).</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>At the average pace most people run there should be little reason to extend (straighten) the knee joint either on impact (commonly a result of loading or braking through the heel) ,or, during take off.   Fast moving animals are armed with cocked hind legs which allows for a natural spring (stretch-reflex) courtesy of loading transitionary weight through the <span style=\"text-decoration: underline;\">forefoot</span>. </em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h5><span style=\"color: #ffffff;\"><em>FOREFOOT LANDING!!</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>The goal of landing <span style=\"text-decoration: underline;\">isn\'t</span> about landing on the forefoot.</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>Even though there is benefit from pre-stretching both your plantar-fascia (arch) and achilles tendon, it NOT for everyone.</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"> </span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>While it is likely you <span style=\"text-decoration: underline;\">will</span> land and load through the forefoot if you;</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>* maintain your postural balance</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>* lean from the hips in the direction you wish to go</em></span></h5>\r\n<div align=\"right\"><span style=\"color: #ffffff;\"> </span></div>\r\n<h5><span style=\"color: #ffffff;\"><em>* allow your recovering foot to fall to the ground naturally (without force),</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>* pick your supporting foot up from the ground quickly, and</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>* hold an economical cadence of around 174-180+, but, again,</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>Forefoot loading isn\'t appropriate for everyone.  </em></span></h5>\r\n<h5></h5>\r\n<span style=\"color: #ffffff;\"><em><iframe src=\"https://www.youtube.com/embed/uFKbSkv5big\" width=\"400\" height=\"187\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></em></span></blockquote>\r\n<h3></h3>\r\n&nbsp;\r\n<h5></h5>\r\n<blockquote>\r\n<h5><span style=\"color: #ffffff;\"><em><strong>BRIDGING UP TO LONGER RUNS WITHOUT HURTING YOURSELF.</strong></em></span></h5>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\"><em>I\'m a huge fan of the <span style=\"text-decoration: underline;\">walk/run method</span>.  This simply breaking up your session into intervals of brisk committed walking and running (jogging).</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\"><em>The walk phase offers a quick reset of your breathing control, muscle stress, joint stress, heat control, and emotions.<img class=\"  wp-image-3128 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/The_weigh_he_was_-_weightloss_at_Guantanamo-300x213.jpg\" alt=\"The_\'weigh\'_he_was_--_weightloss_at_Guantanamo\" width=\"237\" height=\"168\" /></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\"><em>If you\'re new to running start by employing 4 walk: 1 run.  Build up slowly towards a 1 walk: 9 run.  Use comfort, enjoyment, and body health to determine increases in run splits.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\"><em>* It\'s reported that anyone running over a 3 hr 40 minute marathon would be better serves employing a 1:9 intervals from the very start of the race.</em></span></h5>\r\n</li>\r\n</ul>\r\n</blockquote>\r\n<h4><span style=\"color: #008080;\"> </span></h4>\r\n<h4></h4>\r\n<h4></h4>\r\n&nbsp;\r\n<h4></h4>\r\n<h4><a href=\"http://balancehealthprograms.com.au/pampys-post-14-11-measuring-running-power-efficiency/\"><img class=\" size-medium wp-image-3070 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/HHHHHLLLL-300x188.jpg\" alt=\"HHHHHLLLL\" width=\"300\" height=\"188\" /></a></h4>\r\n<h4></h4>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote class=\"l-block\">\r\n&nbsp;\r\n\r\n&nbsp;\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><a style=\"color: #ffffff;\" href=\"http://balancehealthprograms.com.au/part-4-the-importance-of-stride-cadence/\"><strong><em>TAKE ME TO PART 4 - THE IMPORTANCE OF CADENCE</em></strong></a></span></h3>\r\n</blockquote>\r\n<div align=\"center\"></div>\r\n<div align=\"center\"></div>\r\n<div align=\"center\"></div>\r\n<div align=\"center\"></div>\r\n<blockquote>\r\n','PART 3 - LIFTING NOT DRIVING','','inherit','closed','closed','','2962-revision-v1','','','2016-06-08 04:16:01','2016-06-08 04:16:01','',2962,'http://balancehealthprograms.com.au/2962-revision-v1/',0,'revision','',0),(3144,2,'2016-06-08 04:14:38','2016-06-08 04:14:38','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>PART 3 - LIFTING NOT DRIVING</strong></em></span></h1>\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/zmqoHDIdajo\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>So you\'ve hit the ground, what next?</strong></span></h3>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Start thinking of lifting your transitionary grounded foot off support before it even hits the ground.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Lift your foot off support as quickly as possible.<img class=\" size-medium wp-image-3130 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/maxresdefault-6-300x169.jpg\" alt=\"maxresdefault (6)\" width=\"300\" height=\"169\" /></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Without effort or significant muscle contractions, think if using your hamstrings and hip flexors to lift the foot up and off. </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>You don\'t don\'t have to lift your foot up and over a hurdle, so make the lift as economical as possible. </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Allow your recovering leg to fall to the ground with gravity. </em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h4 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><em>\'Run thinking you\'re shoe-less running on hot bitumen\' </em></span></h4>\r\n&nbsp;\r\n<h4 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><em>You wouldn\'t strike the surface hard and you wouldn\'t leave your foot on the ground for long.  </em></span></h4>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\">More thoughts on running technique....</span></h3>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Once again your objective is promoting sustainable and \'easy\' momentum from stride to stride.  It should feel seemingly effortless! </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><strong><em>If it doesn\'t feel effortless, slow down by running a little taller, and decreasing your angle of fall (see Part 2). </em></strong></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>When landing, or loading your transitionary weight, limit blocking or braking your forward momentum which is courtesy of over-stridi<img class=\"alignright size-medium wp-image-3687\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/RUNNERRRRR-300x200.jpg\" alt=\"RUNNERRRRR\" width=\"300\" height=\"200\" />ng (and therefore landing ahead of your hips).</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>At the average pace most people run there should be little reason to extend (straighten) the knee joint either on impact (commonly a result of loading or braking through the heel) ,or, during take off.   Fast moving animals are armed with cocked hind legs which allows for a natural spring (stretch-reflex) courtesy of loading transitionary weight through the <span style=\"text-decoration: underline;\">forefoot</span>. </em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h5><span style=\"color: #ffffff;\"><em>FOREFOOT LANDING!!</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>The goal of landing <span style=\"text-decoration: underline;\">isn\'t</span> about landing on the forefoot.</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>Even though there is benefit from pre-stretching both your plantar-fascia (arch) and achilles tendon, it NOT for everyone.</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"> </span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>While it is likely you <span style=\"text-decoration: underline;\">will</span> land and load through the forefoot if you;</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>* maintain your postural balance</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>* lean from the hips in the direction you wish to go</em></span></h5>\r\n<div align=\"right\"><span style=\"color: #ffffff;\"> </span></div>\r\n<h5><span style=\"color: #ffffff;\"><em>* allow your recovering foot to fall to the ground naturally (without force),</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>* pick your supporting foot up from the ground quickly, and</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>* hold an economical cadence of around 174-180+, but, again,</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>Forefoot loading isn\'t appropriate for everyone.  </em></span></h5>\r\n<h5></h5>\r\n<span style=\"color: #ffffff;\"><em><iframe src=\"https://www.youtube.com/embed/uFKbSkv5big\" width=\"400\" height=\"187\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></em></span></blockquote>\r\n<h3></h3>\r\n&nbsp;\r\n<h5></h5>\r\n<blockquote>\r\n<h5><span style=\"color: #ffffff;\"><em><strong>BRIDGING UP TO LONGER RUNS WITHOUT HURTING YOURSELF.</strong></em></span></h5>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\"><em>I\'m a huge fan of the <span style=\"text-decoration: underline;\">walk/run method</span>.  This simply breaking up your session into intervals of brisk committed walking and running (jogging).</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\"><em>The walk phase offers a quick reset of your breathing control, muscle stress, joint stress, heat control, and emotions.<img class=\"  wp-image-3128 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/The_weigh_he_was_-_weightloss_at_Guantanamo-300x213.jpg\" alt=\"The_\'weigh\'_he_was_--_weightloss_at_Guantanamo\" width=\"237\" height=\"168\" /></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\"><em>If you\'re new to running start by employing 4 walk: 1 run.  Build up slowly towards a 1 walk: 9 run.  Use comfort, enjoyment, and body health to determine increases in run splits.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\"><em>* It\'s reported that anyone running over a 3 hr 40 minute marathon would be better serves employing a 1:9 intervals from the very start of the race.</em></span></h5>\r\n</li>\r\n</ul>\r\n</blockquote>\r\n<h4><span style=\"color: #008080;\"> </span></h4>\r\n<h4></h4>\r\n<h4></h4>\r\n&nbsp;\r\n<h4></h4>\r\n<h4><a href=\"http://balancehealthprograms.com.au/pampys-post-14-11-measuring-running-power-efficiency/\"><img class=\" size-medium wp-image-3070 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/HHHHHLLLL-300x188.jpg\" alt=\"HHHHHLLLL\" width=\"300\" height=\"188\" /></a></h4>\r\n<h4></h4>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote class=\"l-block\">\r\n<h3 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><a style=\"color: #ffffff;\" href=\"http://balancehealthprograms.com.au/part-4-the-importance-of-stride-cadence/\"><strong><em>TAKE ME TO PART 4 - THE IMPORTANCE OF CADENCE</em></strong></a></span></h3>\r\n</blockquote>\r\n<div align=\"center\"></div>\r\n<div align=\"center\"></div>\r\n<div align=\"center\"></div>\r\n<div align=\"center\"></div>\r\n<blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3 style=\"text-align: center;\" align=\"center\"><a href=\"http://balancehealthprograms.com.au/part-4-the-importance-of-stride-cadence/\" target=\"_blank\"><em>TAKE ME TO PART 4 - WHAT IS MY IDEAL RUNNING CADENCE! </em></a></h3>\r\n</blockquote>','PART 3 - LIFTING NOT DRIVING','','inherit','closed','closed','','2962-revision-v1','','','2016-06-08 04:14:38','2016-06-08 04:14:38','',2962,'http://balancehealthprograms.com.au/2962-revision-v1/',0,'revision','',0),(3148,2,'2016-06-08 04:20:20','2016-06-08 04:20:20','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>PART 3 - LIFTING NOT DRIVING</strong></em></span></h1>\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/zmqoHDIdajo\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>So you\'ve hit the ground, what next?</strong></span></h3>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Start thinking of lifting your transitionary grounded foot off support before it even hits the ground.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Lift your foot off support as quickly as possible.<img class=\" size-medium wp-image-3130 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/maxresdefault-6-300x169.jpg\" alt=\"maxresdefault (6)\" width=\"300\" height=\"169\" /></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Without effort or significant muscle contractions, think if using your hamstrings and hip flexors to lift the foot up and off. </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>You don\'t don\'t have to lift your foot up and over a hurdle, so make the lift as economical as possible. </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Allow your recovering leg to fall to the ground with gravity. </em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h4 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><em>\'Run thinking you\'re shoe-less running on hot bitumen\' </em></span></h4>\r\n&nbsp;\r\n<h4 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><em>You wouldn\'t strike the surface hard and you wouldn\'t leave your foot on the ground for long.  </em></span></h4>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\">More thoughts on running technique....</span></h3>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Once again your objective is promoting sustainable and \'easy\' momentum from stride to stride.  It should feel seemingly effortless! </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><strong><em>If it doesn\'t feel effortless, slow down by running a little taller, and decreasing your angle of fall (see Part 2). </em></strong></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>When landing, or loading your transitionary weight, limit blocking or braking your forward momentum which is courtesy of over-stridi<img class=\"alignright size-medium wp-image-3687\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/RUNNERRRRR-300x200.jpg\" alt=\"RUNNERRRRR\" width=\"300\" height=\"200\" />ng (and therefore landing ahead of your hips).</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>At the average pace most people run there should be little reason to extend (straighten) the knee joint either on impact (commonly a result of loading or braking through the heel) ,or, during take off.   Fast moving animals are armed with cocked hind legs which allows for a natural spring (stretch-reflex) courtesy of loading transitionary weight through the <span style=\"text-decoration: underline;\">forefoot</span>. </em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h5><span style=\"color: #ffffff;\"><em>FOREFOOT LANDING!!</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>The goal of landing <span style=\"text-decoration: underline;\">isn\'t</span> about landing on the forefoot.</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>Even though there is benefit from pre-stretching both your plantar-fascia (arch) and achilles tendon, it NOT for everyone.</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"> </span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>While it is likely you <span style=\"text-decoration: underline;\">will</span> land and load through the forefoot if you;</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>* maintain your postural balance</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>* lean from the hips in the direction you wish to go</em></span></h5>\r\n<div align=\"right\"><span style=\"color: #ffffff;\"> </span></div>\r\n<h5><span style=\"color: #ffffff;\"><em>* allow your recovering foot to fall to the ground naturally (without force),</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>* pick your supporting foot up from the ground quickly, and</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>* hold an economical cadence of around 174-180+, but, again,</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>Forefoot loading isn\'t appropriate for everyone.  </em></span></h5>\r\n<h5></h5>\r\n<span style=\"color: #ffffff;\"><em><iframe src=\"https://www.youtube.com/embed/uFKbSkv5big\" width=\"400\" height=\"187\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></em></span></blockquote>\r\n<h3></h3>\r\n&nbsp;\r\n<h5></h5>\r\n<blockquote>\r\n<h5><span style=\"color: #ffffff;\"><em><strong>BRIDGING UP TO LONGER RUNS WITHOUT HURTING YOURSELF.</strong></em></span></h5>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\"><em>I\'m a huge fan of the <span style=\"text-decoration: underline;\">walk/run method</span>.  This simply breaking up your session into intervals of brisk committed walking and running (jogging).</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\"><em>The walk phase offers a quick reset of your breathing control, muscle stress, joint stress, heat control, and emotions.<img class=\"  wp-image-3128 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/The_weigh_he_was_-_weightloss_at_Guantanamo-300x213.jpg\" alt=\"The_\'weigh\'_he_was_--_weightloss_at_Guantanamo\" width=\"237\" height=\"168\" /></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\"><em>If you\'re new to running start by employing 4 walk: 1 run.  Build up slowly towards a 1 walk: 9 run.  Use comfort, enjoyment, and body health to determine increases in run splits.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\"><em>* It\'s reported that anyone running over a 3 hr 40 minute marathon would be better serves employing a 1:9 intervals from the very start of the race.</em></span></h5>\r\n</li>\r\n</ul>\r\n</blockquote>\r\n<h4><span style=\"color: #008080;\"> </span></h4>\r\n<h4></h4>\r\n<h4></h4>\r\n&nbsp;\r\n<h4></h4>\r\n<h4><a href=\"http://balancehealthprograms.com.au/pampys-post-14-11-measuring-running-power-efficiency/\"><img class=\" size-medium wp-image-3070 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/HHHHHLLLL-300x188.jpg\" alt=\"HHHHHLLLL\" width=\"300\" height=\"188\" /></a></h4>\r\n<h4></h4>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote class=\"l-block\">\r\n<h3 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><a style=\"color: #ffffff;\" href=\"http://balancehealthprograms.com.au/part-4-the-importance-of-stride-cadence/\"><strong><em>TAKE ME TO PART 4 - THE IMPORTANCE OF CADENCE</em></strong></a></span></h3>\r\n</blockquote>\r\n<div align=\"center\"></div>\r\n&nbsp;','PART 3 - LIFTING NOT DRIVING','','inherit','closed','closed','','2962-revision-v1','','','2016-06-08 04:20:20','2016-06-08 04:20:20','',2962,'http://balancehealthprograms.com.au/2962-revision-v1/',0,'revision','',0),(3149,2,'2016-06-08 04:21:16','2016-06-08 04:21:16','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>PART 3 - LIFTING NOT DRIVING</strong></em></span></h1>\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/zmqoHDIdajo\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>So you\'ve hit the ground, what next?</strong></span></h3>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Start thinking of lifting your transitionary grounded foot off support before it even hits the ground.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Lift your foot off support as quickly as possible.<img class=\" size-medium wp-image-3130 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/maxresdefault-6-300x169.jpg\" alt=\"maxresdefault (6)\" width=\"300\" height=\"169\" /></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Without effort or significant muscle contractions, think if using your hamstrings and hip flexors to lift the foot up and off. </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>You don\'t don\'t have to lift your foot up and over a hurdle, so make the lift as economical as possible. </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Allow your recovering leg to fall to the ground with gravity. </em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h4 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><em>\'Run thinking you\'re shoe-less running on hot bitumen\' </em></span></h4>\r\n&nbsp;\r\n<h4 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><em>You wouldn\'t strike the surface hard and you wouldn\'t leave your foot on the ground for long.  </em></span></h4>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\">More thoughts on running technique....</span></h3>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Once again your objective is promoting sustainable and \'easy\' momentum from stride to stride.  It should feel seemingly effortless! </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><strong><em>If it doesn\'t feel effortless, slow down by running a little taller, and decreasing your angle of fall (see Part 2). </em></strong></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>When landing, or loading your transitionary weight, limit blocking or braking your forward momentum which is courtesy of over-stridi<img class=\"alignright size-medium wp-image-3687\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/RUNNERRRRR-300x200.jpg\" alt=\"RUNNERRRRR\" width=\"300\" height=\"200\" />ng (and therefore landing ahead of your hips).</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>At the average pace most people run there should be little reason to extend (straighten) the knee joint either on impact (commonly a result of loading or braking through the heel) ,or, during take off.   Fast moving animals are armed with cocked hind legs which allows for a natural spring (stretch-reflex) courtesy of loading transitionary weight through the <span style=\"text-decoration: underline;\">forefoot</span>. </em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h5><span style=\"color: #ffffff;\"><em>FOREFOOT LANDING!!</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>The goal of landing <span style=\"text-decoration: underline;\">isn\'t</span> about landing on the forefoot.</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>Even though there is benefit from pre-stretching both your plantar-fascia (arch) and achilles tendon, it NOT for everyone.</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"> </span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>While it is likely you <span style=\"text-decoration: underline;\">will</span> land and load through the forefoot if you;</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>* maintain your postural balance</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>* lean from the hips in the direction you wish to go</em></span></h5>\r\n<div align=\"right\"><span style=\"color: #ffffff;\"> </span></div>\r\n<h5><span style=\"color: #ffffff;\"><em>* allow your recovering foot to fall to the ground naturally (without force),</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>* pick your supporting foot up from the ground quickly, and</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>* hold an economical cadence of around 174-180+, but, again,</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>Forefoot loading isn\'t appropriate for everyone.  </em></span></h5>\r\n<h5></h5>\r\n<span style=\"color: #ffffff;\"><em><iframe src=\"https://www.youtube.com/embed/uFKbSkv5big\" width=\"400\" height=\"187\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></em></span></blockquote>\r\n<h3></h3>\r\n&nbsp;\r\n<h5></h5>\r\n<blockquote>\r\n<h5><span style=\"color: #ffffff;\"><em><strong>BRIDGING UP TO LONGER RUNS WITHOUT HURTING YOURSELF.</strong></em></span></h5>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\"><em>I\'m a huge fan of the <span style=\"text-decoration: underline;\">walk/run method</span>.  This simply breaking up your session into intervals of brisk committed walking and running (jogging).</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\"><em>The walk phase offers a quick reset of your breathing control, muscle stress, joint stress, heat control, and emotions.<img class=\"  wp-image-3128 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/The_weigh_he_was_-_weightloss_at_Guantanamo-300x213.jpg\" alt=\"The_\'weigh\'_he_was_--_weightloss_at_Guantanamo\" width=\"237\" height=\"168\" /></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\"><em>If you\'re new to running start by employing 4 walk: 1 run.  Build up slowly towards a 1 walk: 9 run.  Use comfort, enjoyment, and body health to determine increases in run splits.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\"><em>* It\'s reported that anyone running over a 3 hr 40 minute marathon would be better serves employing a 1:9 intervals from the very start of the race.</em></span></h5>\r\n</li>\r\n</ul>\r\n</blockquote>\r\n<h4><span style=\"color: #008080;\"> </span></h4>\r\n<h4></h4>\r\n<h4></h4>\r\n&nbsp;\r\n<h4></h4>\r\n<h4><a href=\"http://balancehealthprograms.com.au/pampys-post-14-11-measuring-running-power-efficiency/\"><img class=\" size-medium wp-image-3070 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/HHHHHLLLL-300x188.jpg\" alt=\"HHHHHLLLL\" width=\"300\" height=\"188\" /></a></h4>\r\n<h4></h4>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote class=\"l-block\">\r\n<h3 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><a style=\"color: #ffffff;\" href=\"http://balancehealthprograms.com.au/part-4-the-importance-of-stride-cadence/\"><strong><em>TAKE ME TO PART 4 - THE IMPORTANCE OF CADENCE</em></strong></a></span></h3>\r\n</blockquote>\r\n<div align=\"center\"></div>\r\n&nbsp;','PART 3 - LIFTING NOT DRIVING','','inherit','closed','closed','','2962-revision-v1','','','2016-06-08 04:21:16','2016-06-08 04:21:16','',2962,'http://balancehealthprograms.com.au/2962-revision-v1/',0,'revision','',0),(3150,2,'2016-06-08 04:26:21','2016-06-08 04:26:21','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>PART 5 - RUNNING DRILLS</strong></em></span></h1>\n&nbsp;\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/9iXfdUwPZCQ\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\n&nbsp;\n\n&nbsp;\n<h3><span style=\"color: #993366;\"><strong>Why specific running drills?</strong></span></h3>\n<ul>\n	<li>\n<h5><span style=\"color: #008080;\"><em>Specific running drills will improve your running timing, coordination and balance.</em></span></h5>\n</li>\n	<li>\n<h5><span style=\"color: #008080;\"><em>Your rhythm and tempo will improve.</em></span></h5>\n</li>\n	<li>\n<h5><span style=\"color: #008080;\"><em>Your awareness of body parts will heighten, and </em></span></h5>\n</li>\n	<li>\n<h5><span style=\"color: #008080;\"><em>It\'s likely you can expect a gain in performance. </em></span></h5>\n</li>\n</ul>\n&nbsp;\n\n&nbsp;\n<blockquote>\n<h3><span style=\"color: #993366;\"><strong>What sort of time should you allocate towards running drills?</strong></span></h3>\n<ul>\n	<li>\n<h5><span style=\"color: #008080;\"><em>1-2 minutes before your run - or even simply\'bouncing\' on the spot for 20 <img class=\"alignright size-medium wp-image-3752\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/SHARP9-300x169.png\" alt=\"SHARP9\" width=\"300\" height=\"169\" />seconds pre-workout will sharpen your running senses. </em></span></h5>\n</li>\n	<li>\n<h5><span style=\"color: #008080;\"><em>3-5 minutes twice a week - performed post your longer more or your most challenging run of the week.  Focus on your form is most beneficial on tired legs to best simulate back-end fatigue in races.  </em></span></h5>\n</li>\n</ul>\n&nbsp;</blockquote>\n&nbsp;\n\n&nbsp;\n<h3><span style=\"color: #993366;\"><strong>Where should you practice running drills?</strong></span></h3>\n<ul>\n	<li>\n<h5><span style=\"color: #008080;\"><em>Performing drills on grass is usually the best place to start, then,</em></span></h5>\n</li>\n	<li>\n<h5><span style=\"color: #008080;\"><em>Move onto a harder surface like bitumen or even better a tartan running track. These surfaces will further encourage your natural stretch reflex, or elastic recoil </em><em>(spring-like effect) particularly within your plantar fascia (arch of foot), and achilles tendon (as mentioned in PART 3).</em></span></h5>\n</li>\n	<li>\n<h5><span style=\"color: #008080;\"><em>Basically map any 15 metre flat surface.</em></span></h5>\n</li>\n	<li>\n<h5><span style=\"color: #008080;\"><em>Established runners should also consider performing the drills below on a 3-6% gradient.  </em></span></h5>\n</li>\n</ul>\n&nbsp;\n\n&nbsp;\n<h3><span style=\"color: #993366;\"><strong>The Drills.</strong></span></h3>\n<ol>\n	<li>\n<h5><span style=\"color: #008080;\"><em><span style=\"color: #993366;\"><strong>Short sharp Clip</strong> </span>- this involves a very short stride, employing a very fast turnover with your recovery phase kept low to the ground.  Over exaggerate your cadence with super fast spring-like feet.</em></span></h5>\n</li>\n	<li>\n<h5><span style=\"color: #008080;\"><em><span style=\"color: #993366;\"><strong>High pull ups</strong></span> - forget about your running speed, and focus more on maintaining your postural balance.   With an over exaggeration of your lifting <img class=\"alignright size-medium wp-image-3754\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/SHAR-300x169.png\" alt=\"SHAR\" width=\"300\" height=\"169\" />range pull your supporting foot up towards your bum - more so towards the crease between your bum and the top of your hamstrings.  *It is NOT a heel kick.</em></span></h5>\n</li>\n	<li>\n<h5><span style=\"color: #008080;\"><em><span style=\"color: #993366;\"><strong>Skip Drill</strong></span> - requiring a little more coordination, employ the high pull from the drill, but perform within a skip - just like you did as a kid.  Skip means to skip a stride.</em></span></h5>\n</li>\n	<li>\n<h5><span style=\"color: #008080;\"><em><span style=\"color: #993366;\"><strong>Bouncing</strong></span> - performed on the spot with relaxed knees and ankles, simply bounce super quickly.  While your first set will often bring a burning sensation in your calves, after a few sets your timing should adapt to produce 3 x 45 seconds.  </em></span></h5>\n</li>\n</ol>\n&nbsp;\n\n&nbsp;\n<blockquote>\n<h3><span style=\"color: #993366;\"><strong>Extra\'s</strong></span></h3>\n<ol>\n	<li>\n<h5><span style=\"color: #008080;\"><em><span style=\"color: #993366;\"><strong>Down hill fall sets</strong></span> - <span style=\"color: #ffffff;\">this is best performed on grass.  Holding well balanced posture (being careful not to lean or collapse forward) allow yourself to fall down the hill.  Expect your cadence to increase as your speed increases. Remember the trick as with all running is to supporting your moving body weight underneath your hips (your centre of mass) - and thus avoiding over-<img class=\"alignright wp-image-3755\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/carioca-300x131.jpg\" alt=\"carioca\" width=\"355\" height=\"155\" />striding at all cost.  Let yourself go - free falling if you like - until such time you experience excessive lactic burning in both lungs and legs.  This is a drill set NOT a hard threshold training session.  </span></em></span></h5>\n</li>\n	<li>\n<h5><span style=\"color: #008080;\"><em><span style=\"color: #993366;\"><strong>Backward falling</strong></span> - <span style=\"color: #ffffff;\">again best on grass - allow yourself to fall down hill backwards) so be certain to check out the surface before starting.  This is a great drill to develop your perception of \'falling\' and floating within your stride.  It also helps in developing responsive and healthy calves (calves being a super critical muscle group in running).</span></em></span></h5>\n</li>\n	<li>\n<h5><span style=\"color: #008080;\"><em><span style=\"color: #993366;\"><strong>Side to sides</strong></span> - <span style=\"color: #ffffff;\">allow your feet to overlap each other while leading your direction with the side of your hip.  This again encourages the sensation of falling and coordination of catching your moving body weight - just like when running (specific neural firing).</span></em></span></h5>\n</li>\n</ol>\n&nbsp;</blockquote>\n&nbsp;\n<h3><span style=\"color: #993366;\"><strong>The Set</strong></span></h3>\n<ul>\n	<li>\n<h5><span style=\"color: #008080;\"><em>Bounce on spot - 30-45 seconds.</em></span></h5>\n</li>\n</ul>\n<h5><span style=\"color: #993366;\"><strong>15 metre track</strong></span></h5>\n<blockquote>\n<ol>\n	<li>\n<h5><span style=\"color: #008080;\"><em><strong>3 x Quick turnover</strong>s - jog easy back to start.<img class=\"alignright size-medium wp-image-3751\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/SHAR00-300x169.png\" alt=\"SHAR00\" width=\"300\" height=\"169\" />\n</em></span></h5>\n</li>\n	<li>\n<h5><span style=\"color: #008080;\"><em><strong>3 x High pull ups</strong> - jog easy back to start.</em></span></h5>\n</li>\n	<li>\n<h5><span style=\"color: #008080;\"><em><strong>3 x Skip drill</strong> - jog back to start.</em></span></h5>\n</li>\n</ol>\n</blockquote>\n&nbsp;\n<h4 style=\"text-align: center;\"><span style=\"color: #993366;\"><em>Fairly simple supplementary dose to your base running miles.</em></span></h4>\n&nbsp;\n\n&nbsp;\n<blockquote>\n<h3 style=\"text-align: center;\"><a href=\"http://balancehealthprograms.com.au/part-6-recovery-from-running-sessions/\"><span style=\"color: #333399;\"><em><strong>TAKE ME TO PART 6 - IMPROVED RECOVERY FROM RUNNING</strong></em></span></a></h3>\n</blockquote>','PART 5 - RUNNING DRILLS','','inherit','closed','closed','','2966-autosave-v1','','','2016-06-08 04:26:21','2016-06-08 04:26:21','',2966,'http://balancehealthprograms.com.au/2966-autosave-v1/',0,'revision','',0),(3151,2,'2016-06-08 04:26:25','2016-06-08 04:26:25','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>PART 5 - RUNNING DRILLS</strong></em></span></h1>\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/9iXfdUwPZCQ\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>Why specific running drills?</strong></span></h3>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Specific running drills will improve your running timing, coordination and balance.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Your rhythm and tempo will improve.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Your awareness of body parts will heighten, and </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>It\'s likely you can expect a gain in performance. </em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h3><span style=\"color: #993366;\"><strong>What sort of time should you allocate towards running drills?</strong></span></h3>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>1-2 minutes before your run - or even simply\'bouncing\' on the spot for 20 <img class=\"alignright size-medium wp-image-3752\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/SHARP9-300x169.png\" alt=\"SHARP9\" width=\"300\" height=\"169\" />seconds pre-workout will sharpen your running senses. </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>3-5 minutes twice a week - performed post your longer more or your most challenging run of the week.  Focus on your form is most beneficial on tired legs to best simulate back-end fatigue in races.  </em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>Where should you practice running drills?</strong></span></h3>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Performing drills on grass is usually the best place to start, then,</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Move onto a harder surface like bitumen or even better a tartan running track. These surfaces will further encourage your natural stretch reflex, or elastic recoil </em><em>(spring-like effect) particularly within your plantar fascia (arch of foot), and achilles tendon (as mentioned in PART 3).</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Basically map any 15 metre flat surface.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Established runners should also consider performing the drills below on a 3-6% gradient.  </em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>The Drills.</strong></span></h3>\r\n<ol>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><span style=\"color: #993366;\"><strong>Short sharp Clip</strong> </span>- this involves a very short stride, employing a very fast turnover with your recovery phase kept low to the ground.  Over exaggerate your cadence with super fast spring-like feet.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><span style=\"color: #993366;\"><strong>High pull ups</strong></span> - forget about your running speed, and focus more on maintaining your postural balance.   With an over exaggeration of your lifting <img class=\"alignright size-medium wp-image-3754\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/SHAR-300x169.png\" alt=\"SHAR\" width=\"300\" height=\"169\" />range pull your supporting foot up towards your bum - more so towards the crease between your bum and the top of your hamstrings.  *It is NOT a heel kick.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><span style=\"color: #993366;\"><strong>Skip Drill</strong></span> - requiring a little more coordination, employ the high pull from the drill, but perform within a skip - just like you did as a kid.  Skip means to skip a stride.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><span style=\"color: #993366;\"><strong>Bouncing</strong></span> - performed on the spot with relaxed knees and ankles, simply bounce super quickly.  While your first set will often bring a burning sensation in your calves, after a few sets your timing should adapt to produce 3 x 45 seconds.  </em></span></h5>\r\n</li>\r\n</ol>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h3><span style=\"color: #993366;\"><strong>Extra\'s</strong></span></h3>\r\n<ol>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><span style=\"color: #993366;\"><strong>Down hill fall sets</strong></span> - <span style=\"color: #ffffff;\">this is best performed on grass.  Holding well balanced posture (being careful not to lean or collapse forward) allow yourself to fall down the hill.  Expect your cadence to increase as your speed increases. Remember the trick as with all running is to supporting your moving body weight underneath your hips (your centre of mass) - and thus avoiding over-<img class=\"alignright wp-image-3755\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/carioca-300x131.jpg\" alt=\"carioca\" width=\"355\" height=\"155\" />striding at all cost.  Let yourself go - free falling if you like - until such time you experience excessive lactic burning in both lungs and legs.  This is a drill set NOT a hard threshold training session.  </span></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><span style=\"color: #993366;\"><strong>Backward falling</strong></span> - <span style=\"color: #ffffff;\">again best on grass - allow yourself to fall down hill backwards) so be certain to check out the surface before starting.  This is a great drill to develop your perception of \'falling\' and floating within your stride.  It also helps in developing responsive and healthy calves (calves being a super critical muscle group in running).</span></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><span style=\"color: #993366;\"><strong>Side to sides</strong></span> - <span style=\"color: #ffffff;\">allow your feet to overlap each other while leading your direction with the side of your hip.  This again encourages the sensation of falling and coordination of catching your moving body weight - just like when running (specific neural firing).</span></em></span></h5>\r\n</li>\r\n</ol>\r\n&nbsp;</blockquote>\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>The Set</strong></span></h3>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Bounce on spot - 30-45 seconds.</em></span></h5>\r\n</li>\r\n</ul>\r\n<h5><span style=\"color: #993366;\"><strong>15 metre track</strong></span></h5>\r\n<blockquote>\r\n<ol>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>3 x Quick turnover</strong>s - jog easy back to start.<img class=\"alignright size-medium wp-image-3751\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/SHAR00-300x169.png\" alt=\"SHAR00\" width=\"300\" height=\"169\" />\r\n</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>3 x High pull ups</strong> - jog easy back to start.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>3 x Skip drill</strong> - jog back to start.</em></span></h5>\r\n</li>\r\n</ol>\r\n</blockquote>\r\n&nbsp;\r\n<h4 style=\"text-align: center;\"><span style=\"color: #993366;\"><em>Fairly simple supplementary dose to your base running miles.</em></span></h4>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h3 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><a style=\"color: #ffffff;\" href=\"http://balancehealthprograms.com.au/part-6-recovery-from-running-sessions/\"><em><strong>TAKE ME TO PART 6 - IMPROVED RECOVERY FROM RUNNING</strong></em></a></span></h3>\r\n</blockquote>','PART 5 - RUNNING DRILLS','','inherit','closed','closed','','2966-revision-v1','','','2016-06-08 04:26:25','2016-06-08 04:26:25','',2966,'http://balancehealthprograms.com.au/2966-revision-v1/',0,'revision','',0),(3152,2,'2016-06-08 04:33:58','2016-06-08 04:33:58','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>PART 6 - IMPROVED RECOVERY FROM RUNNING SESSIONS</strong></em></span></h1>\n&nbsp;\n<h3></h3>\n<h3></h3>\n<blockquote class=\"l-block\">\n<h3><span style=\"color: #993366;\"><strong>Why should you consider recovery post workouts? particularly your harder sessions?</strong></span></h3>\n&nbsp;\n\n&nbsp;\n\n<img class=\"alignright wp-image-3773\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/piccc-253x300.jpg\" alt=\"piccc\" width=\"163\" height=\"193\" />\n<blockquote>\n<ul>\n	<li>\n<h3><span style=\"color: #008080;\">Workout stimulus + Quality recovery = Improved\nperformance.</span></h3>\n</li>\n	<li>\n<h3><span style=\"color: #008080;\">Failure to consider appropriate recovery usually leads to injury, illness and excessive tiredness.</span></h3>\n</li>\n</ul>\n</blockquote>\n&nbsp;\n<div align=\"center\"></div></blockquote>\n<h3></h3>\n<h3></h3>\n<h3></h3>\n&nbsp;\n\n&nbsp;\n<h3><span style=\"color: #993366;\"><strong>Reaping most benefit from your workouts?</strong></span></h3>\n&nbsp;\n<ul>\n	<li>\n<h5><span style=\"color: #008080;\"><em><strong><span style=\"color: #993366;\">Quality sleep - sleep is King</span></strong> - consider grabbing a little extra post harder<em> workouts.  From growth hormones to testosterone, sleep is your ultimate rebuilding &amp; strengthening discipline.</em></em></span></h5>\n</li>\n	<li>\n<h5><span style=\"color: #008080;\"><em><strong><span style=\"color: #993366;\">Nutrition</span></strong> - Obviously your post workout fuel is critical - lots of \'good\' fats, a <img class=\"alignright size-full wp-image-3771\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/zzz.jpg\" alt=\"zzz\" width=\"212\" height=\"237\" />variety of protein, and loads of mixed veggies.  Oh and water to thirst.</em></span></h5>\n</li>\n	<li>\n<h5><span style=\"color: #008080;\"><em><strong><span style=\"color: #993366;\">Green machine</span> </strong>- post your harder higher threshold sessions consider anything green - as in juices.  Green produce is known to alkalize your likely acidic state post smash up sessions.  Green sports drink is NOT appropriate.  Super Greens, Spirulina, or any grassy, leafy product. </em></span></h5>\n</li>\n	<li>\n<h5><span style=\"color: #008080;\"><em><strong><span style=\"color: #993366;\">Meditate</span> </strong>- simply close your eyes for 20 seconds and focus only on controlling and more so relaxing your breathing rate.  Relaxed breathing will let your brain know everything is AOK.</em></span></h5>\n</li>\n	<li>\n<h5><span style=\"color: #008080;\"><em><strong><span style=\"color: #993366;\">Legs Up</span></strong> - simply lay down and pop your feet up against something - wall, chair, desk etc.  Allow gravity to assist in the removal of wastes (eg acidity, micro fibre breakdown etc). </em></span></h5>\n</li>\n	<li>\n<h5><em><strong style=\"color: #008080;\"><span style=\"color: #993366;\">Water is Gold</span></strong><span style=\"color: #008080;\"> - while the </span>therapeutic<span style=\"color: #008080;\"> nature of hydrotherapy is widely unknown, it works!  Simply standing around in water is extra-ordinarily therapeutic for tired working legs.  The colder the water the better.  Better still is cold salt water (I don\'t know why this works - it just does).</span></em></h5>\n</li>\n	<li>\n<h5><span style=\"color: #008080;\"><em><strong><span style=\"color: #993366;\">Compression pants</span></strong> - certainly if you\'ve just performed a hard exercise session and you find yourself sitting shortly after for an extended period of time\n- compression garments do seem to help recovery in this case.</em></span></h5>\n</li>\n	<li>\n<h5><span style=\"color: #008080;\"><em><strong><span style=\"color: #993366;\">Massage</span> </strong>- while we\'re still not exactly sure why or how massage works, the point is, for most people you can expect a positive return.  I suspect the muscular skeletal improvement received is largely psychosomatic.  Meaning the brain senses a more relaxed sensation and in turn releases tension of (fatigued) muscle fibres.  Whatever! again it seems to work! </em></span></h5>\n</li>\n	<li>\n<h5><em><span style=\"color: #008080;\"><strong><span style=\"color: #993366;\">Descaled intensity</span></strong> - I most certainly recommend a warming down period, particularly after more intense sessions.  While usually all you feel like doing is hitting the shower, I recommend reducing your intensity gradually over<img class=\"alignright wp-image-3768\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/ffhfhfh-300x169.jpg\" alt=\"ffhfhfh\" width=\"256\" height=\"144\" /> 2-3 minutes - eg 70% - 50% - 30% - walk.</span></em></h5>\n</li>\n	<li>\n<h5><em><span style=\"color: #993366;\"><strong>Legs swings</strong></span> - <span style=\"color: #008080;\">Opposed to standard or classic statically held end range stretches, I\'m more a fan of simply swinging your limbs (with control) through a natural range.  </span></em></h5>\n</li>\n</ul>\n&nbsp;\n<blockquote class=\"l-block\">&nbsp;\n<div align=\"center\"></div></blockquote>\n<blockquote class=\"l-block\">\n<h3><span style=\"color: #993366;\"><strong>Stuff I\'m not so sure about!</strong></span></h3>\n&nbsp;\n<ul>\n	<li>\n<h5><em><strong style=\"color: #008080;\"><span style=\"color: #993366;\">Salt</span></strong><span style=\"color: #008080;\"> - <span style=\"color: #ffffff;\">When appropriate conditions present, and only when you\'re innately drawn towards salty food do I believe topping up on additional salt is advised.  Yes, if you\'re training heavily in heat, and yes if you could sweat for Australia, then it is possible additional salt may assist in recovery, performance and to prevent muscular dysfunction like cramping. For years now in all types of conditions I have personally </span></span><span style=\"color: #ffffff;\">trialed salt supplements and only now when in hot conditions, and after swimming (eg a triathlon), do I use salts tabs.</span></em></h5>\n</li>\n	<li>\n<h5><span style=\"color: #008080;\"><em><strong><span style=\"color: #993366;\">Supplements</span></strong> - <span style=\"color: #ffffff;\">Nuh! I have trialed near every possible (legal) supplement on <img class=\"alignright size-full wp-image-3767\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/c.jpg\" alt=\"c\" width=\"275\" height=\"183\" />the market in search of a performance boost.  I\'m afraid I\'ve come up with nothing! I have researched this subject to the nth, and now, years later, I just can\'t believe, irrespective of persuasive marketing that supplements are physically necessary.  I guess if one thinks they work, it may be likely they will work - so in this case, go for it!</span></em></span></h5>\n</li>\n	<li>\n<h5><span style=\"color: #008080;\"><em><strong><span style=\"color: #993366;\">Stretching</span></strong> - <span style=\"color: #ffffff;\">I am NOT a fan of static stretches - particularly when held at end range of an extended period of time.  There\'s enough evidence to suggest possible neural dysfunction and consequent muscular inhibition.  </span></em></span></h5>\n</li>\n	<li>\n<h5><span style=\"color: #008080;\"><em><strong><span style=\"color: #993366;\">Sports drinks</span></strong> - <span style=\"color: #ffffff;\">In my opinion leave sports drinks to the back half of the Hawaiian Ironman marathon leg.  Then, and only then would they be considered appropriate in my opinion.  A steady 1 hour workout, or worst still, in a kids lunchbox, does not seem appropriate!  Be careful of marketing in overdrive! </span></em></span></h5>\n</li>\n	<li>\n<h5><span style=\"color: #008080;\"><em><strong><span style=\"color: #993366;\">Sports nutrition</span></strong> - <span style=\"color: #ffffff;\">I can\'t believe a manufactured and largely modified food choice could be better than \'real\' food.  While I appreciate possible convenience, with a little forward planning I reckon an apple will forever trump a fancy <img class=\"alignright size-medium wp-image-3766\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/vgbgbbgbgbgbg-300x249.jpg\" alt=\"vgbgbbgbgbgbg\" width=\"300\" height=\"249\" />sports bar spruiked by an athlete with a red &amp; yellow mascot.</span></em></span></h5>\n</li>\n	<li>\n<h5><span style=\"color: #008080;\"><em><strong><span style=\"color: #993366;\">Altitude tents</span></strong> - <span style=\"color: #ffffff;\">while the theory of altitude training and it\'s benefits most certainly has merit and is strongly supported by some athletes and leading trainers, for most part, I can\'t help but believe that keeping it \'normal\' is best.</span></em></span></h5>\n</li>\n	<li>\n<h5><span style=\"color: #008080;\"><em><strong><span style=\"color: #993366;\">Aromatherapy</span></strong> - <span style=\"color: #ffffff;\">While again largely unfounded, I\'ve experimented with both Lavender and Jasmine oils post harder workouts.  Simply dab a little essential oil on your top lip and carry on with your busy day.  I have to admit I do find myself more calm and relaxed when using these oils.</span></em></span></h5>\n</li>\n</ul>\n&nbsp;\n<div align=\"center\"></div></blockquote>\n<h3><span style=\"color: #993366;\"><strong>Poor recovery habits</strong></span></h3>\n&nbsp;\n<ul>\n	<li>\n<h5><span style=\"color: #008080;\"><em><strong><span style=\"color: #993366;\">Alcohol</span> </strong>- While there\'s no significant proof that alcohol inhibits fitness (as in with intermittent consumption), I\'m certain excessive alcohol places additional stress on the gut, and convinced the gut plays a significant role in ones athletic <img class=\"alignright size-medium wp-image-3765\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/fgfgfff-300x199.jpg\" alt=\"fgfgfff\" width=\"300\" height=\"199\" />metabolism.  I believe Hydration is also compromised post excessive alcohol consumption.  My golden rule is to drop AZ top (intensity) by 10 beats post excessive alcohol - and avoid exercising in warmer considerations.  </em></span></h5>\n</li>\n	<li>\n<h5><span style=\"color: #008080;\"><em><strong><span style=\"color: #993366;\">Stress</span></strong> - while I\'ll cover the effects of lifestyle stress in detail in PART 3 - <strong>WORK/LIFESTYLE BALANCE</strong>, I am wary of mixing harder exercise with simmering lifestyle emotional stress.  It seems to be a destructive hormonal mix - a mix that can negatively influencing ones health and consequent athletic performance.</em></span></h5>\n</li>\n	<li>\n<h5><span style=\"color: #00ccff;\"><em>My golden rule is to never thump harder training sessions with juggling challenges between the ears.  Drop your intensity and consider the athletic interests on the DEFENSE.  Defend your fitness opposed to attacking it.</em></span></h5>\n</li>\n	<li>\n<h5><span style=\"color: #008080;\"><em><strong><span style=\"color: #993366;\">Sitting</span></strong> - Sitting for long periods of time post exercise is a postural disaster.  While I understand is it largely unavoidable, set yourself a friendly reminder to stand up and down every 20 minutes or so.  At least this keeps your blood pumping - and more so clearing post training waste.</em></span></h5>\n</li>\n	<li>\n<h5><span style=\"color: #008080;\"><em><strong><span style=\"color: #993366;\">Sugar</span> </strong>- We covered the possible and likely negative effects of refined sugar consumption in SECTION 1 - FOOD AWARENESS, but, for the record, unless you are suitably and highly trained, have pressed your intensity to its limit, and, have a solid grip of your lifestyle stress, I can\'t believe refined sugar choices are in your best interest.</em></span></h5>\n</li>\n	<li>\n<h5><span style=\"color: #00ccff;\"><em>For most people - Avoid sports gels and sports drink at all costs.</em></span></h5>\n</li>\n	<li>\n<h5><span style=\"color: #008080;\"><em><strong><span style=\"color: #993366;\">Back to back smack down sessions</span></strong> - a hard exercise session followed (shortly) by another hard session seems commonly to contribute to illness - eg colds &amp; flu\'s.  With hard sessions, which are certainly required for some athletes (when appropriate), improved recovery practice becomes increasingly important in avoiding immune stress.  </em></span></h5>\n</li>\n	<li>\n<h5><span style=\"color: #00ccff;\"><em>I love the 48+ hour rule between \'hard\' sessions</em></span></h5>\n</li>\n	<li>\n<h5><span style=\"color: #3366ff;\"><em><span style=\"color: #00ccff;\">Hard sessions = over and above your AZ for extended periods of time.</span><img class=\"alignright wp-image-3764\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/massss.png\" alt=\"massss\" width=\"182\" height=\"139\" /></em></span></h5>\n</li>\n	<li>\n<h5><span style=\"color: #008080;\"><em><strong><span style=\"color: #993366;\">Skimping sleep</span></strong> - I mentioned earlier how critical quality sleep is related to your continued healthy adaptation post exercise.  Equally ripping yourself off by limiting sleep can inhibit your hormonal rebuilding and recovery phase post workout.  </em></span></h5>\n</li>\n</ul>\n<blockquote class=\"l-block\">&nbsp;\n<div align=\"center\"></div></blockquote>\n<blockquote>\n<h1 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><em><a style=\"color: #ffffff;\" href=\"http://www.bpsnowyhealth.com.au/contact/\"><strong>Any questions??</strong></a></em></span></h1>\n</blockquote>\n&nbsp;\n\n&nbsp;','PART 6 - RECOVERY FROM RUNNING SESSIONS','','inherit','closed','closed','','2968-autosave-v1','','','2016-06-08 04:33:58','2016-06-08 04:33:58','',2968,'http://balancehealthprograms.com.au/2968-autosave-v1/',0,'revision','',0),(3299,2,'2016-06-28 01:39:34','2016-06-28 01:39:34','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>PART 6 - IMPROVED RECOVERY FROM RUNNING SESSIONS</strong></em></span></h1>\r\n&nbsp;\r\n<h3></h3>\r\n<h3></h3>\r\n<blockquote class=\"l-block\">\r\n<h3><span style=\"color: #993366;\"><strong>Why should you consider recovery post workouts? particularly your harder sessions?</strong></span></h3>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<img class=\"alignright wp-image-3773\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/piccc-253x300.jpg\" alt=\"piccc\" width=\"163\" height=\"193\" />\r\n<blockquote>\r\n<ul>\r\n	<li>\r\n<h3><span style=\"color: #008080;\">Workout stimulus + Quality recovery = Improved\r\nperformance.</span></h3>\r\n</li>\r\n	<li>\r\n<h3><span style=\"color: #008080;\">Failure to consider appropriate recovery usually leads to injury, illness and excessive tiredness.</span></h3>\r\n</li>\r\n</ul>\r\n</blockquote>\r\n&nbsp;\r\n<div align=\"center\"></div></blockquote>\r\n<h3></h3>\r\n<h3></h3>\r\n<h3></h3>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>Reaping most benefit from your workouts?</strong></span></h3>\r\n&nbsp;\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong><span style=\"color: #993366;\">Quality sleep - sleep is King</span></strong> - consider grabbing a little extra post harder<em> workouts.  From growth hormones to testosterone, sleep is your ultimate rebuilding &amp; strengthening discipline.</em></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong><span style=\"color: #993366;\">Nutrition</span></strong> - Obviously your post workout fuel is critical - lots of \'good\' fats, a <img class=\"alignright size-full wp-image-3771\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/zzz.jpg\" alt=\"zzz\" width=\"212\" height=\"237\" />variety of protein, and loads of mixed veggies.  Oh and water to thirst.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong><span style=\"color: #993366;\">Green machine</span> </strong>- post your harder higher threshold sessions consider anything green - as in juices.  Green produce is known to alkalize your likely acidic state post smash up sessions.  Green sports drink is NOT appropriate.  Super Greens, Spirulina, or any grassy, leafy product. </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong><span style=\"color: #993366;\">Meditate</span> </strong>- simply close your eyes for 20 seconds and focus only on controlling and more so relaxing your breathing rate.  Relaxed breathing will let your brain know everything is AOK.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong><span style=\"color: #993366;\">Legs Up</span></strong> - simply lay down and pop your feet up against something - wall, chair, desk etc.  Allow gravity to assist in the removal of wastes (eg acidity, micro fibre breakdown etc). </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><em><strong style=\"color: #008080;\"><span style=\"color: #993366;\">Water is Gold</span></strong><span style=\"color: #008080;\"> - while the </span>therapeutic<span style=\"color: #008080;\"> nature of hydrotherapy is widely unknown, it works!  Simply standing around in water is extra-ordinarily therapeutic for tired working legs.  The colder the water the better.  Better still is cold salt water (I don\'t know why this works - it just does).</span></em></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong><span style=\"color: #993366;\">Compression pants</span></strong> - certainly if you\'ve just performed a hard exercise session and you find yourself sitting shortly after for an extended period of time\r\n- compression garments do seem to help recovery in this case.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong><span style=\"color: #993366;\">Massage</span> </strong>- while we\'re still not exactly sure why or how massage works, the point is, for most people you can expect a positive return.  I suspect the muscular skeletal improvement received is largely psychosomatic.  Meaning the brain senses a more relaxed sensation and in turn releases tension of (fatigued) muscle fibres.  Whatever! again it seems to work! </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><em><span style=\"color: #008080;\"><strong><span style=\"color: #993366;\">Descaled intensity</span></strong> - I most certainly recommend a warming down period, particularly after more intense sessions.  While usually all you feel like doing is hitting the shower, I recommend reducing your intensity gradually over<img class=\"alignright wp-image-3768\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/ffhfhfh-300x169.jpg\" alt=\"ffhfhfh\" width=\"256\" height=\"144\" /> 2-3 minutes - eg 70% - 50% - 30% - walk.</span></em></h5>\r\n</li>\r\n	<li>\r\n<h5><em><span style=\"color: #993366;\"><strong>Legs swings</strong></span> - <span style=\"color: #008080;\">Opposed to standard or classic statically held end range stretches, I\'m more a fan of simply swinging your limbs (with control) through a natural range.  </span></em></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n<blockquote>\r\n<h3><span style=\"color: #993366;\"><strong>Stuff I\'m not so sure about!</strong></span></h3>\r\n&nbsp;\r\n<ul>\r\n	<li>\r\n<h5><em><span style=\"color: #00ffff;\"><strong style=\"color: #008080;\">Salt</strong></span><span style=\"color: #008080;\"> - <span style=\"color: #ffffff;\">When appropriate conditions present, and only when you\'re innately drawn towards salty food do I believe topping up on additional salt is advised.  Yes, if you\'re training heavily in heat, and yes if you could sweat for Australia, then it is possible additional salt may assist in recovery, performance and to prevent muscular dysfunction like cramping. For years now in all types of conditions I have personally </span></span><span style=\"color: #ffffff;\">trialed salt supplements and only now when in hot conditions, and after swimming (eg a triathlon), do I use salts tabs.</span></em></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><span style=\"color: #00ffff;\"><strong>Supplements</strong></span> - <span style=\"color: #ffffff;\">Nuh! I have trialed near every possible (legal) supplement on <img class=\"alignright size-full wp-image-3767\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/c.jpg\" alt=\"c\" width=\"275\" height=\"183\" />the market in search of a performance boost.  I\'m afraid I\'ve come up with nothing! I have researched this subject to the nth, and now, years later, I just can\'t believe, irrespective of persuasive marketing that supplements are physically necessary.  I guess if one thinks they work, it may be likely they will work - so in this case, go for it!</span></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><span style=\"color: #00ffff;\"><strong>Stretching</strong></span> - <span style=\"color: #ffffff;\">I am NOT a fan of static stretches - particularly when held at end range of an extended period of time.  There\'s enough evidence to suggest possible neural dysfunction and consequent muscular inhibition.  </span></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><span style=\"color: #00ffff;\"><strong>Sports drinks</strong></span> - <span style=\"color: #ffffff;\">In my opinion leave sports drinks to the back half of the Hawaiian Ironman marathon leg.  Then, and only then would they be considered appropriate in my opinion.  A steady 1 hour workout, or worst still, in a kids lunchbox, does not seem appropriate!  Be careful of marketing in overdrive! </span></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><span style=\"color: #00ffff;\"><strong>Sports nutrition</strong></span> - <span style=\"color: #ffffff;\">I can\'t believe a manufactured and largely modified food choice could be better than \'real\' food.  While I appreciate possible convenience, with a little forward planning I reckon an apple will forever trump a fancy <img class=\"alignright size-medium wp-image-3766\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/vgbgbbgbgbgbg-300x249.jpg\" alt=\"vgbgbbgbgbgbg\" width=\"300\" height=\"249\" />sports bar spruiked by an athlete with a red &amp; yellow mascot.</span></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><span style=\"color: #00ffff;\"><strong>Altitude tents</strong></span> - <span style=\"color: #ffffff;\">while the theory of altitude training and it\'s benefits most certainly has merit and is strongly supported by some athletes and leading trainers, for most part, I can\'t help but believe that keeping it \'normal\' is best.</span></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><span style=\"color: #00ffff;\"><strong>Aromatherapy</strong></span> - <span style=\"color: #ffffff;\">While again largely unfounded, I\'ve experimented with both Lavender and Jasmine oils post harder workouts.  Simply dab a little essential oil on your top lip and carry on with your busy day.  I have to admit I do find myself more calm and relaxed when using these oils.</span></em></span></h5>\r\n</li>\r\n</ul>\r\n</blockquote>\r\n&nbsp;\r\n<div align=\"center\"></div>\r\n<h3><span style=\"color: #993366;\"><strong>Poor recovery habits</strong></span></h3>\r\n&nbsp;\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong><span style=\"color: #993366;\">Alcohol</span> </strong>- While there\'s no significant proof that alcohol inhibits fitness (as in with intermittent consumption), I\'m certain excessive alcohol places additional stress on the gut, and convinced the gut plays a significant role in ones athletic <img class=\"alignright size-medium wp-image-3765\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/fgfgfff-300x199.jpg\" alt=\"fgfgfff\" width=\"300\" height=\"199\" />metabolism.  I believe Hydration is also compromised post excessive alcohol consumption.  My golden rule is to drop AZ top (intensity) by 10 beats post excessive alcohol - and avoid exercising in warmer considerations.  </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong><span style=\"color: #993366;\">Stress</span></strong> - while I\'ll cover the effects of lifestyle stress in detail in PART 3 - <strong>WORK/LIFESTYLE BALANCE</strong>, I am wary of mixing harder exercise with simmering lifestyle emotional stress.  It seems to be a destructive hormonal mix - a mix that can negatively influencing ones health and consequent athletic performance.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #00ccff;\"><em>My golden rule is to never thump harder training sessions with juggling challenges between the ears.  Drop your intensity and consider the athletic interests on the DEFENSE.  Defend your fitness opposed to attacking it.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong><span style=\"color: #993366;\">Sitting</span></strong> - Sitting for long periods of time post exercise is a postural disaster.  While I understand is it largely unavoidable, set yourself a friendly reminder to stand up and down every 20 minutes or so.  At least this keeps your blood pumping - and more so clearing post training waste.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong><span style=\"color: #993366;\">Sugar</span> </strong>- We covered the possible and likely negative effects of refined sugar consumption in SECTION 1 - FOOD AWARENESS, but, for the record, unless you are suitably and highly trained, have pressed your intensity to its limit, and, have a solid grip of your lifestyle stress, I can\'t believe refined sugar choices are in your best interest.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #00ccff;\"><em>For most people - Avoid sports gels and sports drink at all costs.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong><span style=\"color: #993366;\">Back to back smack down sessions</span></strong> - a hard exercise session followed (shortly) by another hard session seems commonly to contribute to illness - eg colds &amp; flu\'s.  With hard sessions, which are certainly required for some athletes (when appropriate), improved recovery practice becomes increasingly important in avoiding immune stress.  </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #00ccff;\"><em>I love the 48+ hour rule between \'hard\' sessions</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #3366ff;\"><em><span style=\"color: #00ccff;\">Hard sessions = over and above your AZ for extended periods of time.</span><img class=\"alignright wp-image-3764\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/massss.png\" alt=\"massss\" width=\"182\" height=\"139\" /></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong><span style=\"color: #993366;\">Skimping sleep</span></strong> - I mentioned earlier how critical quality sleep is related to your continued healthy adaptation post exercise.  Equally ripping yourself off by limiting sleep can inhibit your hormonal rebuilding and recovery phase post workout.  </em></span></h5>\r\n</li>\r\n</ul>\r\n<blockquote>\r\n<h1 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><em><a style=\"color: #ffffff;\" href=\"http://www.bpsnowyhealth.com.au/contact/\"><strong>Any questions??</strong></a></em></span></h1>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;','PART 6 - RECOVERY FROM RUNNING SESSIONS','','inherit','closed','closed','','2968-revision-v1','','','2016-06-28 01:39:34','2016-06-28 01:39:34','',2968,'http://balancehealthprograms.com.au/2968-revision-v1/',0,'revision','',0),(3153,2,'2016-06-08 04:30:38','2016-06-08 04:30:38','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>PART 6 - IMPROVED RECOVERY FROM RUNNING SESSIONS</strong></em></span></h1>\r\n&nbsp;\r\n<h3></h3>\r\n<h3></h3>\r\n<blockquote class=\"l-block\">\r\n<h3><span style=\"color: #993366;\"><strong>Why should you consider recovery post workouts? particularly your harder sessions?</strong></span></h3>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<img class=\"alignright wp-image-3773\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/piccc-253x300.jpg\" alt=\"piccc\" width=\"163\" height=\"193\" />\r\n<blockquote>\r\n<ul>\r\n	<li>\r\n<h3><span style=\"color: #008080;\">Workout stimulus + Quality recovery = Improved\r\nperformance.</span></h3>\r\n</li>\r\n	<li>\r\n<h3><span style=\"color: #008080;\">Failure to consider appropriate recovery usually leads to injury, illness and excessive tiredness.</span></h3>\r\n</li>\r\n</ul>\r\n</blockquote>\r\n&nbsp;\r\n<div align=\"center\"></div></blockquote>\r\n<h3></h3>\r\n<h3><span style=\"color: #993366;\"><strong>What can you do to reap the most out of your workouts?</strong></span></h3>\r\n&nbsp;\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong><span style=\"color: #993366;\">Quality sleep - sleep is King</span></strong> - consider grabbing a little extra post harder<em> workouts.  From growth hormones to testosterone, sleep is your ultimate rebuilding &amp; strengthening discipline.</em></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong><span style=\"color: #993366;\">Nutrition</span></strong> - Obviously your post workout fuel is critical - lots of \'good\' fats, a <img class=\"alignright size-full wp-image-3771\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/zzz.jpg\" alt=\"zzz\" width=\"212\" height=\"237\" />variety of protein, and loads of mixed veggies.  Oh and water to thirst.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong><span style=\"color: #993366;\">Green machine</span> </strong>- post your harder higher threshold sessions consider anything green - as in juices.  Green produce is known to alkalize your likely acidic state post smash up sessions.  Green sports drink is NOT appropriate.  Super Greens, Spirulina, or any grassy, leafy product. </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong><span style=\"color: #993366;\">Meditate</span> </strong>- simply close your eyes for 20 seconds and focus only on controlling and more so relaxing your breathing rate.  Relaxed breathing will let your brain know everything is AOK.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong><span style=\"color: #993366;\">Legs Up</span></strong> - simply lay down and pop your feet up against something - wall, chair, desk etc.  Allow gravity to assist in the removal of wastes (eg acidity, micro fibre breakdown etc). </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><em><strong style=\"color: #008080;\"><span style=\"color: #993366;\">Water is Gold</span></strong><span style=\"color: #008080;\"> - while the </span>therapeutic<span style=\"color: #008080;\"> nature of hydrotherapy is widely unknown, it works!  Simply standing around in water is extra-ordinarily therapeutic for tired working legs.  The colder the water the better.  Better still is cold salt water (I don\'t know why this works - it just does).</span></em></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong><span style=\"color: #993366;\">Compression pants</span></strong> - certainly if you\'ve just performed a hard exercise session and you find yourself sitting shortly after for an extended period of time\r\n- compression garments do seem to help recovery in this case.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong><span style=\"color: #993366;\">Massage</span> </strong>- while we\'re still not exactly sure why or how massage works, the point is, for most people you can expect a positive return.  I suspect the muscular skeletal improvement received is largely psychosomatic.  Meaning the brain senses a more relaxed sensation and in turn releases tension of (fatigued) muscle fibres.  Whatever! again it seems to work! </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><em><span style=\"color: #008080;\"><strong><span style=\"color: #993366;\">Descaled intensity</span></strong> - I most certainly recommend a warming down period, particularly after more intense sessions.  While usually all you feel like doing is hitting the shower, I recommend reducing your intensity gradually over<img class=\"alignright wp-image-3768\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/ffhfhfh-300x169.jpg\" alt=\"ffhfhfh\" width=\"256\" height=\"144\" /> 2-3 minutes - eg 70% - 50% - 30% - walk.</span></em></h5>\r\n</li>\r\n	<li>\r\n<h5><em><span style=\"color: #993366;\"><strong>Legs swings</strong></span> - <span style=\"color: #008080;\">Opposed to standard or classic statically held end range stretches, I\'m more a fan of simply swinging your limbs (with control) through a natural range.  </span></em></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n<blockquote class=\"l-block\">&nbsp;\r\n<div align=\"center\"></div></blockquote>\r\n<blockquote class=\"l-block\">\r\n<h3><span style=\"color: #993366;\"><strong>Stuff I\'m not so sure about!</strong></span></h3>\r\n&nbsp;\r\n<ul>\r\n	<li>\r\n<h5><em><strong style=\"color: #008080;\"><span style=\"color: #993366;\">Salt</span></strong><span style=\"color: #008080;\"> - <span style=\"color: #ffffff;\">When appropriate conditions present, and only when you\'re innately drawn towards salty food do I believe topping up on additional salt is advised.  Yes, if you\'re training heavily in heat, and yes if you could sweat for Australia, then it is possible additional salt may assist in recovery, performance and to prevent muscular dysfunction like cramping. For years now in all types of conditions I have personally </span></span><span style=\"color: #ffffff;\">trialed salt supplements and only now when in hot conditions, and after swimming (eg a triathlon), do I use salts tabs.</span></em></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong><span style=\"color: #993366;\">Supplements</span></strong> - <span style=\"color: #ffffff;\">Nuh! I have trialed near every possible (legal) supplement on <img class=\"alignright size-full wp-image-3767\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/c.jpg\" alt=\"c\" width=\"275\" height=\"183\" />the market in search of a performance boost.  I\'m afraid I\'ve come up with nothing! I have researched this subject to the nth, and now, years later, I just can\'t believe, irrespective of persuasive marketing that supplements are physically necessary.  I guess if one thinks they work, it may be likely they will work - so in this case, go for it!</span></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong><span style=\"color: #993366;\">Stretching</span></strong> - <span style=\"color: #ffffff;\">I am NOT a fan of static stretches - particularly when held at end range of an extended period of time.  There\'s enough evidence to suggest possible neural dysfunction and consequent muscular inhibition.  </span></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong><span style=\"color: #993366;\">Sports drinks</span></strong> - <span style=\"color: #ffffff;\">In my opinion leave sports drinks to the back half of the Hawaiian Ironman marathon leg.  Then, and only then would they be considered appropriate in my opinion.  A steady 1 hour workout, or worst still, in a kids lunchbox, does not seem appropriate!  Be careful of marketing in overdrive! </span></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong><span style=\"color: #993366;\">Sports nutrition</span></strong> - <span style=\"color: #ffffff;\">I can\'t believe a manufactured and largely modified food choice could be better than \'real\' food.  While I appreciate possible convenience, with a little forward planning I reckon an apple will forever trump a fancy <img class=\"alignright size-medium wp-image-3766\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/vgbgbbgbgbgbg-300x249.jpg\" alt=\"vgbgbbgbgbgbg\" width=\"300\" height=\"249\" />sports bar spruiked by an athlete with a red &amp; yellow mascot.</span></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong><span style=\"color: #993366;\">Altitude tents</span></strong> - <span style=\"color: #ffffff;\">while the theory of altitude training and it\'s benefits most certainly has merit and is strongly supported by some athletes and leading trainers, for most part, I can\'t help but believe that keeping it \'normal\' is best.</span></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong><span style=\"color: #993366;\">Aromatherapy</span></strong> - <span style=\"color: #ffffff;\">While again largely unfounded, I\'ve experimented with both Lavender and Jasmine oils post harder workouts.  Simply dab a little essential oil on your top lip and carry on with your busy day.  I have to admit I do find myself more calm and relaxed when using these oils.</span></em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n<div align=\"center\"></div></blockquote>\r\n<h3><span style=\"color: #993366;\"><strong>Poor recovery habits</strong></span></h3>\r\n&nbsp;\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong><span style=\"color: #993366;\">Alcohol</span> </strong>- While there\'s no significant proof that alcohol inhibits fitness (as in with intermittent consumption), I\'m certain excessive alcohol places additional stress on the gut, and convinced the gut plays a significant role in ones athletic <img class=\"alignright size-medium wp-image-3765\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/fgfgfff-300x199.jpg\" alt=\"fgfgfff\" width=\"300\" height=\"199\" />metabolism.  I believe Hydration is also compromised post excessive alcohol consumption.  My golden rule is to drop AZ top (intensity) by 10 beats post excessive alcohol - and avoid exercising in warmer considerations.  </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong><span style=\"color: #993366;\">Stress</span></strong> - while I\'ll cover the effects of lifestyle stress in detail in PART 3 - <strong>WORK/LIFESTYLE BALANCE</strong>, I am wary of mixing harder exercise with simmering lifestyle emotional stress.  It seems to be a destructive hormonal mix - a mix that can negatively influencing ones health and consequent athletic performance.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #00ccff;\"><em>My golden rule is to never thump harder training sessions with juggling challenges between the ears.  Drop your intensity and consider the athletic interests on the DEFENSE.  Defend your fitness opposed to attacking it.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong><span style=\"color: #993366;\">Sitting</span></strong> - Sitting for long periods of time post exercise is a postural disaster.  While I understand is it largely unavoidable, set yourself a friendly reminder to stand up and down every 20 minutes or so.  At least this keeps your blood pumping - and more so clearing post training waste.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong><span style=\"color: #993366;\">Sugar</span> </strong>- We covered the possible and likely negative effects of refined sugar consumption in SECTION 1 - FOOD AWARENESS, but, for the record, unless you are suitably and highly trained, have pressed your intensity to its limit, and, have a solid grip of your lifestyle stress, I can\'t believe refined sugar choices are in your best interest.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #00ccff;\"><em>For most people - Avoid sports gels and sports drink at all costs.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong><span style=\"color: #993366;\">Back to back smack down sessions</span></strong> - a hard exercise session followed (shortly) by another hard session seems commonly to contribute to illness - eg colds &amp; flu\'s.  With hard sessions, which are certainly required for some athletes (when appropriate), improved recovery practice becomes increasingly important in avoiding immune stress.  </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #00ccff;\"><em>I love the 48+ hour rule between \'hard\' sessions</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #3366ff;\"><em><span style=\"color: #00ccff;\">Hard sessions = over and above your AZ for extended periods of time.</span><img class=\"alignright wp-image-3764\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/massss.png\" alt=\"massss\" width=\"182\" height=\"139\" /></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong><span style=\"color: #993366;\">Skimping sleep</span></strong> - I mentioned earlier how critical quality sleep is related to your continued healthy adaptation post exercise.  Equally ripping yourself off by limiting sleep can inhibit your hormonal rebuilding and recovery phase post workout.  </em></span></h5>\r\n</li>\r\n</ul>\r\n<blockquote class=\"l-block\">&nbsp;\r\n<div align=\"center\"></div></blockquote>\r\n<blockquote>\r\n<h1 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><em><a style=\"color: #ffffff;\" href=\"http://www.bpsnowyhealth.com.au/contact/\"><strong>Any questions??</strong></a></em></span></h1>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;','PART 6 - RECOVERY FROM RUNNING SESSIONS','','inherit','closed','closed','','2968-revision-v1','','','2016-06-08 04:30:38','2016-06-08 04:30:38','',2968,'http://balancehealthprograms.com.au/2968-revision-v1/',0,'revision','',0),(3154,2,'2016-06-08 04:31:10','2016-06-08 04:31:10','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>PART 6 - IMPROVED RECOVERY FROM RUNNING SESSIONS</strong></em></span></h1>\r\n&nbsp;\r\n<h3></h3>\r\n<h3></h3>\r\n<blockquote class=\"l-block\">\r\n<h3><span style=\"color: #993366;\"><strong>Why should you consider recovery post workouts? particularly your harder sessions?</strong></span></h3>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<img class=\"alignright wp-image-3773\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/piccc-253x300.jpg\" alt=\"piccc\" width=\"163\" height=\"193\" />\r\n<blockquote>\r\n<ul>\r\n	<li>\r\n<h3><span style=\"color: #008080;\">Workout stimulus + Quality recovery = Improved\r\nperformance.</span></h3>\r\n</li>\r\n	<li>\r\n<h3><span style=\"color: #008080;\">Failure to consider appropriate recovery usually leads to injury, illness and excessive tiredness.</span></h3>\r\n</li>\r\n</ul>\r\n</blockquote>\r\n&nbsp;\r\n<div align=\"center\"></div></blockquote>\r\n<h3></h3>\r\n<h3></h3>\r\n<h3></h3>\r\n<h3><span style=\"color: #993366;\"><strong>What can you do to reap the most out of your workouts?</strong></span></h3>\r\n&nbsp;\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong><span style=\"color: #993366;\">Quality sleep - sleep is King</span></strong> - consider grabbing a little extra post harder<em> workouts.  From growth hormones to testosterone, sleep is your ultimate rebuilding &amp; strengthening discipline.</em></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong><span style=\"color: #993366;\">Nutrition</span></strong> - Obviously your post workout fuel is critical - lots of \'good\' fats, a <img class=\"alignright size-full wp-image-3771\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/zzz.jpg\" alt=\"zzz\" width=\"212\" height=\"237\" />variety of protein, and loads of mixed veggies.  Oh and water to thirst.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong><span style=\"color: #993366;\">Green machine</span> </strong>- post your harder higher threshold sessions consider anything green - as in juices.  Green produce is known to alkalize your likely acidic state post smash up sessions.  Green sports drink is NOT appropriate.  Super Greens, Spirulina, or any grassy, leafy product. </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong><span style=\"color: #993366;\">Meditate</span> </strong>- simply close your eyes for 20 seconds and focus only on controlling and more so relaxing your breathing rate.  Relaxed breathing will let your brain know everything is AOK.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong><span style=\"color: #993366;\">Legs Up</span></strong> - simply lay down and pop your feet up against something - wall, chair, desk etc.  Allow gravity to assist in the removal of wastes (eg acidity, micro fibre breakdown etc). </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><em><strong style=\"color: #008080;\"><span style=\"color: #993366;\">Water is Gold</span></strong><span style=\"color: #008080;\"> - while the </span>therapeutic<span style=\"color: #008080;\"> nature of hydrotherapy is widely unknown, it works!  Simply standing around in water is extra-ordinarily therapeutic for tired working legs.  The colder the water the better.  Better still is cold salt water (I don\'t know why this works - it just does).</span></em></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong><span style=\"color: #993366;\">Compression pants</span></strong> - certainly if you\'ve just performed a hard exercise session and you find yourself sitting shortly after for an extended period of time\r\n- compression garments do seem to help recovery in this case.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong><span style=\"color: #993366;\">Massage</span> </strong>- while we\'re still not exactly sure why or how massage works, the point is, for most people you can expect a positive return.  I suspect the muscular skeletal improvement received is largely psychosomatic.  Meaning the brain senses a more relaxed sensation and in turn releases tension of (fatigued) muscle fibres.  Whatever! again it seems to work! </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><em><span style=\"color: #008080;\"><strong><span style=\"color: #993366;\">Descaled intensity</span></strong> - I most certainly recommend a warming down period, particularly after more intense sessions.  While usually all you feel like doing is hitting the shower, I recommend reducing your intensity gradually over<img class=\"alignright wp-image-3768\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/ffhfhfh-300x169.jpg\" alt=\"ffhfhfh\" width=\"256\" height=\"144\" /> 2-3 minutes - eg 70% - 50% - 30% - walk.</span></em></h5>\r\n</li>\r\n	<li>\r\n<h5><em><span style=\"color: #993366;\"><strong>Legs swings</strong></span> - <span style=\"color: #008080;\">Opposed to standard or classic statically held end range stretches, I\'m more a fan of simply swinging your limbs (with control) through a natural range.  </span></em></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n<blockquote class=\"l-block\">&nbsp;\r\n<div align=\"center\"></div></blockquote>\r\n<blockquote class=\"l-block\">\r\n<h3><span style=\"color: #993366;\"><strong>Stuff I\'m not so sure about!</strong></span></h3>\r\n&nbsp;\r\n<ul>\r\n	<li>\r\n<h5><em><strong style=\"color: #008080;\"><span style=\"color: #993366;\">Salt</span></strong><span style=\"color: #008080;\"> - <span style=\"color: #ffffff;\">When appropriate conditions present, and only when you\'re innately drawn towards salty food do I believe topping up on additional salt is advised.  Yes, if you\'re training heavily in heat, and yes if you could sweat for Australia, then it is possible additional salt may assist in recovery, performance and to prevent muscular dysfunction like cramping. For years now in all types of conditions I have personally </span></span><span style=\"color: #ffffff;\">trialed salt supplements and only now when in hot conditions, and after swimming (eg a triathlon), do I use salts tabs.</span></em></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong><span style=\"color: #993366;\">Supplements</span></strong> - <span style=\"color: #ffffff;\">Nuh! I have trialed near every possible (legal) supplement on <img class=\"alignright size-full wp-image-3767\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/c.jpg\" alt=\"c\" width=\"275\" height=\"183\" />the market in search of a performance boost.  I\'m afraid I\'ve come up with nothing! I have researched this subject to the nth, and now, years later, I just can\'t believe, irrespective of persuasive marketing that supplements are physically necessary.  I guess if one thinks they work, it may be likely they will work - so in this case, go for it!</span></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong><span style=\"color: #993366;\">Stretching</span></strong> - <span style=\"color: #ffffff;\">I am NOT a fan of static stretches - particularly when held at end range of an extended period of time.  There\'s enough evidence to suggest possible neural dysfunction and consequent muscular inhibition.  </span></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong><span style=\"color: #993366;\">Sports drinks</span></strong> - <span style=\"color: #ffffff;\">In my opinion leave sports drinks to the back half of the Hawaiian Ironman marathon leg.  Then, and only then would they be considered appropriate in my opinion.  A steady 1 hour workout, or worst still, in a kids lunchbox, does not seem appropriate!  Be careful of marketing in overdrive! </span></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong><span style=\"color: #993366;\">Sports nutrition</span></strong> - <span style=\"color: #ffffff;\">I can\'t believe a manufactured and largely modified food choice could be better than \'real\' food.  While I appreciate possible convenience, with a little forward planning I reckon an apple will forever trump a fancy <img class=\"alignright size-medium wp-image-3766\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/vgbgbbgbgbgbg-300x249.jpg\" alt=\"vgbgbbgbgbgbg\" width=\"300\" height=\"249\" />sports bar spruiked by an athlete with a red &amp; yellow mascot.</span></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong><span style=\"color: #993366;\">Altitude tents</span></strong> - <span style=\"color: #ffffff;\">while the theory of altitude training and it\'s benefits most certainly has merit and is strongly supported by some athletes and leading trainers, for most part, I can\'t help but believe that keeping it \'normal\' is best.</span></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong><span style=\"color: #993366;\">Aromatherapy</span></strong> - <span style=\"color: #ffffff;\">While again largely unfounded, I\'ve experimented with both Lavender and Jasmine oils post harder workouts.  Simply dab a little essential oil on your top lip and carry on with your busy day.  I have to admit I do find myself more calm and relaxed when using these oils.</span></em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n<div align=\"center\"></div></blockquote>\r\n<h3><span style=\"color: #993366;\"><strong>Poor recovery habits</strong></span></h3>\r\n&nbsp;\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong><span style=\"color: #993366;\">Alcohol</span> </strong>- While there\'s no significant proof that alcohol inhibits fitness (as in with intermittent consumption), I\'m certain excessive alcohol places additional stress on the gut, and convinced the gut plays a significant role in ones athletic <img class=\"alignright size-medium wp-image-3765\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/fgfgfff-300x199.jpg\" alt=\"fgfgfff\" width=\"300\" height=\"199\" />metabolism.  I believe Hydration is also compromised post excessive alcohol consumption.  My golden rule is to drop AZ top (intensity) by 10 beats post excessive alcohol - and avoid exercising in warmer considerations.  </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong><span style=\"color: #993366;\">Stress</span></strong> - while I\'ll cover the effects of lifestyle stress in detail in PART 3 - <strong>WORK/LIFESTYLE BALANCE</strong>, I am wary of mixing harder exercise with simmering lifestyle emotional stress.  It seems to be a destructive hormonal mix - a mix that can negatively influencing ones health and consequent athletic performance.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #00ccff;\"><em>My golden rule is to never thump harder training sessions with juggling challenges between the ears.  Drop your intensity and consider the athletic interests on the DEFENSE.  Defend your fitness opposed to attacking it.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong><span style=\"color: #993366;\">Sitting</span></strong> - Sitting for long periods of time post exercise is a postural disaster.  While I understand is it largely unavoidable, set yourself a friendly reminder to stand up and down every 20 minutes or so.  At least this keeps your blood pumping - and more so clearing post training waste.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong><span style=\"color: #993366;\">Sugar</span> </strong>- We covered the possible and likely negative effects of refined sugar consumption in SECTION 1 - FOOD AWARENESS, but, for the record, unless you are suitably and highly trained, have pressed your intensity to its limit, and, have a solid grip of your lifestyle stress, I can\'t believe refined sugar choices are in your best interest.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #00ccff;\"><em>For most people - Avoid sports gels and sports drink at all costs.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong><span style=\"color: #993366;\">Back to back smack down sessions</span></strong> - a hard exercise session followed (shortly) by another hard session seems commonly to contribute to illness - eg colds &amp; flu\'s.  With hard sessions, which are certainly required for some athletes (when appropriate), improved recovery practice becomes increasingly important in avoiding immune stress.  </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #00ccff;\"><em>I love the 48+ hour rule between \'hard\' sessions</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #3366ff;\"><em><span style=\"color: #00ccff;\">Hard sessions = over and above your AZ for extended periods of time.</span><img class=\"alignright wp-image-3764\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/massss.png\" alt=\"massss\" width=\"182\" height=\"139\" /></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong><span style=\"color: #993366;\">Skimping sleep</span></strong> - I mentioned earlier how critical quality sleep is related to your continued healthy adaptation post exercise.  Equally ripping yourself off by limiting sleep can inhibit your hormonal rebuilding and recovery phase post workout.  </em></span></h5>\r\n</li>\r\n</ul>\r\n<blockquote class=\"l-block\">&nbsp;\r\n<div align=\"center\"></div></blockquote>\r\n<blockquote>\r\n<h1 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><em><a style=\"color: #ffffff;\" href=\"http://www.bpsnowyhealth.com.au/contact/\"><strong>Any questions??</strong></a></em></span></h1>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;','PART 6 - RECOVERY FROM RUNNING SESSIONS','','inherit','closed','closed','','2968-revision-v1','','','2016-06-08 04:31:10','2016-06-08 04:31:10','',2968,'http://balancehealthprograms.com.au/2968-revision-v1/',0,'revision','',0),(3157,2,'2016-06-08 04:36:11','2016-06-08 04:36:11','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>PART 6 - IMPROVED RECOVERY FROM RUNNING SESSIONS</strong></em></span></h1>\r\n&nbsp;\r\n<h3></h3>\r\n<h3></h3>\r\n<blockquote class=\"l-block\">\r\n<h3><span style=\"color: #993366;\"><strong>Why should you consider recovery post workouts? particularly your harder sessions?</strong></span></h3>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<img class=\"alignright wp-image-3773\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/piccc-253x300.jpg\" alt=\"piccc\" width=\"163\" height=\"193\" />\r\n<blockquote>\r\n<ul>\r\n	<li>\r\n<h3><span style=\"color: #008080;\">Workout stimulus + Quality recovery = Improved\r\nperformance.</span></h3>\r\n</li>\r\n	<li>\r\n<h3><span style=\"color: #008080;\">Failure to consider appropriate recovery usually leads to injury, illness and excessive tiredness.</span></h3>\r\n</li>\r\n</ul>\r\n</blockquote>\r\n&nbsp;\r\n<div align=\"center\"></div></blockquote>\r\n<h3></h3>\r\n<h3></h3>\r\n<h3></h3>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>Reaping most benefit from your workouts?</strong></span></h3>\r\n&nbsp;\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong><span style=\"color: #993366;\">Quality sleep - sleep is King</span></strong> - consider grabbing a little extra post harder<em> workouts.  From growth hormones to testosterone, sleep is your ultimate rebuilding &amp; strengthening discipline.</em></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong><span style=\"color: #993366;\">Nutrition</span></strong> - Obviously your post workout fuel is critical - lots of \'good\' fats, a <img class=\"alignright size-full wp-image-3771\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/zzz.jpg\" alt=\"zzz\" width=\"212\" height=\"237\" />variety of protein, and loads of mixed veggies.  Oh and water to thirst.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong><span style=\"color: #993366;\">Green machine</span> </strong>- post your harder higher threshold sessions consider anything green - as in juices.  Green produce is known to alkalize your likely acidic state post smash up sessions.  Green sports drink is NOT appropriate.  Super Greens, Spirulina, or any grassy, leafy product. </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong><span style=\"color: #993366;\">Meditate</span> </strong>- simply close your eyes for 20 seconds and focus only on controlling and more so relaxing your breathing rate.  Relaxed breathing will let your brain know everything is AOK.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong><span style=\"color: #993366;\">Legs Up</span></strong> - simply lay down and pop your feet up against something - wall, chair, desk etc.  Allow gravity to assist in the removal of wastes (eg acidity, micro fibre breakdown etc). </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><em><strong style=\"color: #008080;\"><span style=\"color: #993366;\">Water is Gold</span></strong><span style=\"color: #008080;\"> - while the </span>therapeutic<span style=\"color: #008080;\"> nature of hydrotherapy is widely unknown, it works!  Simply standing around in water is extra-ordinarily therapeutic for tired working legs.  The colder the water the better.  Better still is cold salt water (I don\'t know why this works - it just does).</span></em></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong><span style=\"color: #993366;\">Compression pants</span></strong> - certainly if you\'ve just performed a hard exercise session and you find yourself sitting shortly after for an extended period of time\r\n- compression garments do seem to help recovery in this case.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong><span style=\"color: #993366;\">Massage</span> </strong>- while we\'re still not exactly sure why or how massage works, the point is, for most people you can expect a positive return.  I suspect the muscular skeletal improvement received is largely psychosomatic.  Meaning the brain senses a more relaxed sensation and in turn releases tension of (fatigued) muscle fibres.  Whatever! again it seems to work! </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><em><span style=\"color: #008080;\"><strong><span style=\"color: #993366;\">Descaled intensity</span></strong> - I most certainly recommend a warming down period, particularly after more intense sessions.  While usually all you feel like doing is hitting the shower, I recommend reducing your intensity gradually over<img class=\"alignright wp-image-3768\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/ffhfhfh-300x169.jpg\" alt=\"ffhfhfh\" width=\"256\" height=\"144\" /> 2-3 minutes - eg 70% - 50% - 30% - walk.</span></em></h5>\r\n</li>\r\n	<li>\r\n<h5><em><span style=\"color: #993366;\"><strong>Legs swings</strong></span> - <span style=\"color: #008080;\">Opposed to standard or classic statically held end range stretches, I\'m more a fan of simply swinging your limbs (with control) through a natural range.  </span></em></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n&nbsp;\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>Stuff I\'m not so sure about!</strong></span></h3>\r\n&nbsp;\r\n<ul>\r\n	<li>\r\n<h5><em><span style=\"color: #00ffff;\"><strong style=\"color: #008080;\">Salt</strong></span><span style=\"color: #008080;\"> - <span style=\"color: #ffffff;\">When appropriate conditions present, and only when you\'re innately drawn towards salty food do I believe topping up on additional salt is advised.  Yes, if you\'re training heavily in heat, and yes if you could sweat for Australia, then it is possible additional salt may assist in recovery, performance and to prevent muscular dysfunction like cramping. For years now in all types of conditions I have personally </span></span><span style=\"color: #ffffff;\">trialed salt supplements and only now when in hot conditions, and after swimming (eg a triathlon), do I use salts tabs.</span></em></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><span style=\"color: #00ffff;\"><strong>Supplements</strong></span> - <span style=\"color: #ffffff;\">Nuh! I have trialed near every possible (legal) supplement on <img class=\"alignright size-full wp-image-3767\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/c.jpg\" alt=\"c\" width=\"275\" height=\"183\" />the market in search of a performance boost.  I\'m afraid I\'ve come up with nothing! I have researched this subject to the nth, and now, years later, I just can\'t believe, irrespective of persuasive marketing that supplements are physically necessary.  I guess if one thinks they work, it may be likely they will work - so in this case, go for it!</span></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><span style=\"color: #00ffff;\"><strong>Stretching</strong></span> - <span style=\"color: #ffffff;\">I am NOT a fan of static stretches - particularly when held at end range of an extended period of time.  There\'s enough evidence to suggest possible neural dysfunction and consequent muscular inhibition.  </span></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><span style=\"color: #00ffff;\"><strong>Sports drinks</strong></span> - <span style=\"color: #ffffff;\">In my opinion leave sports drinks to the back half of the Hawaiian Ironman marathon leg.  Then, and only then would they be considered appropriate in my opinion.  A steady 1 hour workout, or worst still, in a kids lunchbox, does not seem appropriate!  Be careful of marketing in overdrive! </span></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><span style=\"color: #00ffff;\"><strong>Sports nutrition</strong></span> - <span style=\"color: #ffffff;\">I can\'t believe a manufactured and largely modified food choice could be better than \'real\' food.  While I appreciate possible convenience, with a little forward planning I reckon an apple will forever trump a fancy <img class=\"alignright size-medium wp-image-3766\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/vgbgbbgbgbgbg-300x249.jpg\" alt=\"vgbgbbgbgbgbg\" width=\"300\" height=\"249\" />sports bar spruiked by an athlete with a red &amp; yellow mascot.</span></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><span style=\"color: #00ffff;\"><strong>Altitude tents</strong></span> - <span style=\"color: #ffffff;\">while the theory of altitude training and it\'s benefits most certainly has merit and is strongly supported by some athletes and leading trainers, for most part, I can\'t help but believe that keeping it \'normal\' is best.</span></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><span style=\"color: #00ffff;\"><strong>Aromatherapy</strong></span> - <span style=\"color: #ffffff;\">While again largely unfounded, I\'ve experimented with both Lavender and Jasmine oils post harder workouts.  Simply dab a little essential oil on your top lip and carry on with your busy day.  I have to admit I do find myself more calm and relaxed when using these oils.</span></em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n<div align=\"center\"></div></blockquote>\r\n<h3><span style=\"color: #993366;\"><strong>Poor recovery habits</strong></span></h3>\r\n&nbsp;\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong><span style=\"color: #993366;\">Alcohol</span> </strong>- While there\'s no significant proof that alcohol inhibits fitness (as in with intermittent consumption), I\'m certain excessive alcohol places additional stress on the gut, and convinced the gut plays a significant role in ones athletic <img class=\"alignright size-medium wp-image-3765\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/fgfgfff-300x199.jpg\" alt=\"fgfgfff\" width=\"300\" height=\"199\" />metabolism.  I believe Hydration is also compromised post excessive alcohol consumption.  My golden rule is to drop AZ top (intensity) by 10 beats post excessive alcohol - and avoid exercising in warmer considerations.  </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong><span style=\"color: #993366;\">Stress</span></strong> - while I\'ll cover the effects of lifestyle stress in detail in PART 3 - <strong>WORK/LIFESTYLE BALANCE</strong>, I am wary of mixing harder exercise with simmering lifestyle emotional stress.  It seems to be a destructive hormonal mix - a mix that can negatively influencing ones health and consequent athletic performance.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #00ccff;\"><em>My golden rule is to never thump harder training sessions with juggling challenges between the ears.  Drop your intensity and consider the athletic interests on the DEFENSE.  Defend your fitness opposed to attacking it.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong><span style=\"color: #993366;\">Sitting</span></strong> - Sitting for long periods of time post exercise is a postural disaster.  While I understand is it largely unavoidable, set yourself a friendly reminder to stand up and down every 20 minutes or so.  At least this keeps your blood pumping - and more so clearing post training waste.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong><span style=\"color: #993366;\">Sugar</span> </strong>- We covered the possible and likely negative effects of refined sugar consumption in SECTION 1 - FOOD AWARENESS, but, for the record, unless you are suitably and highly trained, have pressed your intensity to its limit, and, have a solid grip of your lifestyle stress, I can\'t believe refined sugar choices are in your best interest.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #00ccff;\"><em>For most people - Avoid sports gels and sports drink at all costs.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong><span style=\"color: #993366;\">Back to back smack down sessions</span></strong> - a hard exercise session followed (shortly) by another hard session seems commonly to contribute to illness - eg colds &amp; flu\'s.  With hard sessions, which are certainly required for some athletes (when appropriate), improved recovery practice becomes increasingly important in avoiding immune stress.  </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #00ccff;\"><em>I love the 48+ hour rule between \'hard\' sessions</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #3366ff;\"><em><span style=\"color: #00ccff;\">Hard sessions = over and above your AZ for extended periods of time.</span><img class=\"alignright wp-image-3764\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/massss.png\" alt=\"massss\" width=\"182\" height=\"139\" /></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong><span style=\"color: #993366;\">Skimping sleep</span></strong> - I mentioned earlier how critical quality sleep is related to your continued healthy adaptation post exercise.  Equally ripping yourself off by limiting sleep can inhibit your hormonal rebuilding and recovery phase post workout.  </em></span></h5>\r\n</li>\r\n</ul>\r\n<blockquote class=\"l-block\">&nbsp;\r\n<div align=\"center\"></div></blockquote>\r\n<blockquote>\r\n<h1 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><em><a style=\"color: #ffffff;\" href=\"http://www.bpsnowyhealth.com.au/contact/\"><strong>Any questions??</strong></a></em></span></h1>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;','PART 6 - RECOVERY FROM RUNNING SESSIONS','','inherit','closed','closed','','2968-revision-v1','','','2016-06-08 04:36:11','2016-06-08 04:36:11','',2968,'http://balancehealthprograms.com.au/2968-revision-v1/',0,'revision','',0),(3155,2,'2016-06-08 04:32:15','2016-06-08 04:32:15','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>PART 6 - IMPROVED RECOVERY FROM RUNNING SESSIONS</strong></em></span></h1>\r\n&nbsp;\r\n<h3></h3>\r\n<h3></h3>\r\n<blockquote class=\"l-block\">\r\n<h3><span style=\"color: #993366;\"><strong>Why should you consider recovery post workouts? particularly your harder sessions?</strong></span></h3>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<img class=\"alignright wp-image-3773\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/piccc-253x300.jpg\" alt=\"piccc\" width=\"163\" height=\"193\" />\r\n<blockquote>\r\n<ul>\r\n	<li>\r\n<h3><span style=\"color: #008080;\">Workout stimulus + Quality recovery = Improved\r\nperformance.</span></h3>\r\n</li>\r\n	<li>\r\n<h3><span style=\"color: #008080;\">Failure to consider appropriate recovery usually leads to injury, illness and excessive tiredness.</span></h3>\r\n</li>\r\n</ul>\r\n</blockquote>\r\n&nbsp;\r\n<div align=\"center\"></div></blockquote>\r\n<h3></h3>\r\n<h3></h3>\r\n<h3></h3>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>What can you do to reap the most out of your workouts?</strong></span></h3>\r\n&nbsp;\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong><span style=\"color: #993366;\">Quality sleep - sleep is King</span></strong> - consider grabbing a little extra post harder<em> workouts.  From growth hormones to testosterone, sleep is your ultimate rebuilding &amp; strengthening discipline.</em></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong><span style=\"color: #993366;\">Nutrition</span></strong> - Obviously your post workout fuel is critical - lots of \'good\' fats, a <img class=\"alignright size-full wp-image-3771\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/zzz.jpg\" alt=\"zzz\" width=\"212\" height=\"237\" />variety of protein, and loads of mixed veggies.  Oh and water to thirst.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong><span style=\"color: #993366;\">Green machine</span> </strong>- post your harder higher threshold sessions consider anything green - as in juices.  Green produce is known to alkalize your likely acidic state post smash up sessions.  Green sports drink is NOT appropriate.  Super Greens, Spirulina, or any grassy, leafy product. </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong><span style=\"color: #993366;\">Meditate</span> </strong>- simply close your eyes for 20 seconds and focus only on controlling and more so relaxing your breathing rate.  Relaxed breathing will let your brain know everything is AOK.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong><span style=\"color: #993366;\">Legs Up</span></strong> - simply lay down and pop your feet up against something - wall, chair, desk etc.  Allow gravity to assist in the removal of wastes (eg acidity, micro fibre breakdown etc). </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><em><strong style=\"color: #008080;\"><span style=\"color: #993366;\">Water is Gold</span></strong><span style=\"color: #008080;\"> - while the </span>therapeutic<span style=\"color: #008080;\"> nature of hydrotherapy is widely unknown, it works!  Simply standing around in water is extra-ordinarily therapeutic for tired working legs.  The colder the water the better.  Better still is cold salt water (I don\'t know why this works - it just does).</span></em></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong><span style=\"color: #993366;\">Compression pants</span></strong> - certainly if you\'ve just performed a hard exercise session and you find yourself sitting shortly after for an extended period of time\r\n- compression garments do seem to help recovery in this case.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong><span style=\"color: #993366;\">Massage</span> </strong>- while we\'re still not exactly sure why or how massage works, the point is, for most people you can expect a positive return.  I suspect the muscular skeletal improvement received is largely psychosomatic.  Meaning the brain senses a more relaxed sensation and in turn releases tension of (fatigued) muscle fibres.  Whatever! again it seems to work! </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><em><span style=\"color: #008080;\"><strong><span style=\"color: #993366;\">Descaled intensity</span></strong> - I most certainly recommend a warming down period, particularly after more intense sessions.  While usually all you feel like doing is hitting the shower, I recommend reducing your intensity gradually over<img class=\"alignright wp-image-3768\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/ffhfhfh-300x169.jpg\" alt=\"ffhfhfh\" width=\"256\" height=\"144\" /> 2-3 minutes - eg 70% - 50% - 30% - walk.</span></em></h5>\r\n</li>\r\n	<li>\r\n<h5><em><span style=\"color: #993366;\"><strong>Legs swings</strong></span> - <span style=\"color: #008080;\">Opposed to standard or classic statically held end range stretches, I\'m more a fan of simply swinging your limbs (with control) through a natural range.  </span></em></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n<blockquote class=\"l-block\">&nbsp;\r\n<div align=\"center\"></div></blockquote>\r\n<blockquote class=\"l-block\">\r\n<h3><span style=\"color: #993366;\"><strong>Stuff I\'m not so sure about!</strong></span></h3>\r\n&nbsp;\r\n<ul>\r\n	<li>\r\n<h5><em><strong style=\"color: #008080;\"><span style=\"color: #993366;\">Salt</span></strong><span style=\"color: #008080;\"> - <span style=\"color: #ffffff;\">When appropriate conditions present, and only when you\'re innately drawn towards salty food do I believe topping up on additional salt is advised.  Yes, if you\'re training heavily in heat, and yes if you could sweat for Australia, then it is possible additional salt may assist in recovery, performance and to prevent muscular dysfunction like cramping. For years now in all types of conditions I have personally </span></span><span style=\"color: #ffffff;\">trialed salt supplements and only now when in hot conditions, and after swimming (eg a triathlon), do I use salts tabs.</span></em></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong><span style=\"color: #993366;\">Supplements</span></strong> - <span style=\"color: #ffffff;\">Nuh! I have trialed near every possible (legal) supplement on <img class=\"alignright size-full wp-image-3767\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/c.jpg\" alt=\"c\" width=\"275\" height=\"183\" />the market in search of a performance boost.  I\'m afraid I\'ve come up with nothing! I have researched this subject to the nth, and now, years later, I just can\'t believe, irrespective of persuasive marketing that supplements are physically necessary.  I guess if one thinks they work, it may be likely they will work - so in this case, go for it!</span></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong><span style=\"color: #993366;\">Stretching</span></strong> - <span style=\"color: #ffffff;\">I am NOT a fan of static stretches - particularly when held at end range of an extended period of time.  There\'s enough evidence to suggest possible neural dysfunction and consequent muscular inhibition.  </span></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong><span style=\"color: #993366;\">Sports drinks</span></strong> - <span style=\"color: #ffffff;\">In my opinion leave sports drinks to the back half of the Hawaiian Ironman marathon leg.  Then, and only then would they be considered appropriate in my opinion.  A steady 1 hour workout, or worst still, in a kids lunchbox, does not seem appropriate!  Be careful of marketing in overdrive! </span></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong><span style=\"color: #993366;\">Sports nutrition</span></strong> - <span style=\"color: #ffffff;\">I can\'t believe a manufactured and largely modified food choice could be better than \'real\' food.  While I appreciate possible convenience, with a little forward planning I reckon an apple will forever trump a fancy <img class=\"alignright size-medium wp-image-3766\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/vgbgbbgbgbgbg-300x249.jpg\" alt=\"vgbgbbgbgbgbg\" width=\"300\" height=\"249\" />sports bar spruiked by an athlete with a red &amp; yellow mascot.</span></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong><span style=\"color: #993366;\">Altitude tents</span></strong> - <span style=\"color: #ffffff;\">while the theory of altitude training and it\'s benefits most certainly has merit and is strongly supported by some athletes and leading trainers, for most part, I can\'t help but believe that keeping it \'normal\' is best.</span></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong><span style=\"color: #993366;\">Aromatherapy</span></strong> - <span style=\"color: #ffffff;\">While again largely unfounded, I\'ve experimented with both Lavender and Jasmine oils post harder workouts.  Simply dab a little essential oil on your top lip and carry on with your busy day.  I have to admit I do find myself more calm and relaxed when using these oils.</span></em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n<div align=\"center\"></div></blockquote>\r\n<h3><span style=\"color: #993366;\"><strong>Poor recovery habits</strong></span></h3>\r\n&nbsp;\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong><span style=\"color: #993366;\">Alcohol</span> </strong>- While there\'s no significant proof that alcohol inhibits fitness (as in with intermittent consumption), I\'m certain excessive alcohol places additional stress on the gut, and convinced the gut plays a significant role in ones athletic <img class=\"alignright size-medium wp-image-3765\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/fgfgfff-300x199.jpg\" alt=\"fgfgfff\" width=\"300\" height=\"199\" />metabolism.  I believe Hydration is also compromised post excessive alcohol consumption.  My golden rule is to drop AZ top (intensity) by 10 beats post excessive alcohol - and avoid exercising in warmer considerations.  </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong><span style=\"color: #993366;\">Stress</span></strong> - while I\'ll cover the effects of lifestyle stress in detail in PART 3 - <strong>WORK/LIFESTYLE BALANCE</strong>, I am wary of mixing harder exercise with simmering lifestyle emotional stress.  It seems to be a destructive hormonal mix - a mix that can negatively influencing ones health and consequent athletic performance.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #00ccff;\"><em>My golden rule is to never thump harder training sessions with juggling challenges between the ears.  Drop your intensity and consider the athletic interests on the DEFENSE.  Defend your fitness opposed to attacking it.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong><span style=\"color: #993366;\">Sitting</span></strong> - Sitting for long periods of time post exercise is a postural disaster.  While I understand is it largely unavoidable, set yourself a friendly reminder to stand up and down every 20 minutes or so.  At least this keeps your blood pumping - and more so clearing post training waste.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong><span style=\"color: #993366;\">Sugar</span> </strong>- We covered the possible and likely negative effects of refined sugar consumption in SECTION 1 - FOOD AWARENESS, but, for the record, unless you are suitably and highly trained, have pressed your intensity to its limit, and, have a solid grip of your lifestyle stress, I can\'t believe refined sugar choices are in your best interest.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #00ccff;\"><em>For most people - Avoid sports gels and sports drink at all costs.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong><span style=\"color: #993366;\">Back to back smack down sessions</span></strong> - a hard exercise session followed (shortly) by another hard session seems commonly to contribute to illness - eg colds &amp; flu\'s.  With hard sessions, which are certainly required for some athletes (when appropriate), improved recovery practice becomes increasingly important in avoiding immune stress.  </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #00ccff;\"><em>I love the 48+ hour rule between \'hard\' sessions</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #3366ff;\"><em><span style=\"color: #00ccff;\">Hard sessions = over and above your AZ for extended periods of time.</span><img class=\"alignright wp-image-3764\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/massss.png\" alt=\"massss\" width=\"182\" height=\"139\" /></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong><span style=\"color: #993366;\">Skimping sleep</span></strong> - I mentioned earlier how critical quality sleep is related to your continued healthy adaptation post exercise.  Equally ripping yourself off by limiting sleep can inhibit your hormonal rebuilding and recovery phase post workout.  </em></span></h5>\r\n</li>\r\n</ul>\r\n<blockquote class=\"l-block\">&nbsp;\r\n<div align=\"center\"></div></blockquote>\r\n<blockquote>\r\n<h1 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><em><a style=\"color: #ffffff;\" href=\"http://www.bpsnowyhealth.com.au/contact/\"><strong>Any questions??</strong></a></em></span></h1>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;','PART 6 - RECOVERY FROM RUNNING SESSIONS','','inherit','closed','closed','','2968-revision-v1','','','2016-06-08 04:32:15','2016-06-08 04:32:15','',2968,'http://balancehealthprograms.com.au/2968-revision-v1/',0,'revision','',0),(3156,2,'2016-06-08 04:34:50','2016-06-08 04:34:50','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>PART 6 - IMPROVED RECOVERY FROM RUNNING SESSIONS</strong></em></span></h1>\r\n&nbsp;\r\n<h3></h3>\r\n<h3></h3>\r\n<blockquote class=\"l-block\">\r\n<h3><span style=\"color: #993366;\"><strong>Why should you consider recovery post workouts? particularly your harder sessions?</strong></span></h3>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<img class=\"alignright wp-image-3773\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/piccc-253x300.jpg\" alt=\"piccc\" width=\"163\" height=\"193\" />\r\n<blockquote>\r\n<ul>\r\n	<li>\r\n<h3><span style=\"color: #008080;\">Workout stimulus + Quality recovery = Improved\r\nperformance.</span></h3>\r\n</li>\r\n	<li>\r\n<h3><span style=\"color: #008080;\">Failure to consider appropriate recovery usually leads to injury, illness and excessive tiredness.</span></h3>\r\n</li>\r\n</ul>\r\n</blockquote>\r\n&nbsp;\r\n<div align=\"center\"></div></blockquote>\r\n<h3></h3>\r\n<h3></h3>\r\n<h3></h3>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>Reaping most benefit from your workouts?</strong></span></h3>\r\n&nbsp;\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong><span style=\"color: #993366;\">Quality sleep - sleep is King</span></strong> - consider grabbing a little extra post harder<em> workouts.  From growth hormones to testosterone, sleep is your ultimate rebuilding &amp; strengthening discipline.</em></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong><span style=\"color: #993366;\">Nutrition</span></strong> - Obviously your post workout fuel is critical - lots of \'good\' fats, a <img class=\"alignright size-full wp-image-3771\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/zzz.jpg\" alt=\"zzz\" width=\"212\" height=\"237\" />variety of protein, and loads of mixed veggies.  Oh and water to thirst.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong><span style=\"color: #993366;\">Green machine</span> </strong>- post your harder higher threshold sessions consider anything green - as in juices.  Green produce is known to alkalize your likely acidic state post smash up sessions.  Green sports drink is NOT appropriate.  Super Greens, Spirulina, or any grassy, leafy product. </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong><span style=\"color: #993366;\">Meditate</span> </strong>- simply close your eyes for 20 seconds and focus only on controlling and more so relaxing your breathing rate.  Relaxed breathing will let your brain know everything is AOK.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong><span style=\"color: #993366;\">Legs Up</span></strong> - simply lay down and pop your feet up against something - wall, chair, desk etc.  Allow gravity to assist in the removal of wastes (eg acidity, micro fibre breakdown etc). </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><em><strong style=\"color: #008080;\"><span style=\"color: #993366;\">Water is Gold</span></strong><span style=\"color: #008080;\"> - while the </span>therapeutic<span style=\"color: #008080;\"> nature of hydrotherapy is widely unknown, it works!  Simply standing around in water is extra-ordinarily therapeutic for tired working legs.  The colder the water the better.  Better still is cold salt water (I don\'t know why this works - it just does).</span></em></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong><span style=\"color: #993366;\">Compression pants</span></strong> - certainly if you\'ve just performed a hard exercise session and you find yourself sitting shortly after for an extended period of time\r\n- compression garments do seem to help recovery in this case.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong><span style=\"color: #993366;\">Massage</span> </strong>- while we\'re still not exactly sure why or how massage works, the point is, for most people you can expect a positive return.  I suspect the muscular skeletal improvement received is largely psychosomatic.  Meaning the brain senses a more relaxed sensation and in turn releases tension of (fatigued) muscle fibres.  Whatever! again it seems to work! </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><em><span style=\"color: #008080;\"><strong><span style=\"color: #993366;\">Descaled intensity</span></strong> - I most certainly recommend a warming down period, particularly after more intense sessions.  While usually all you feel like doing is hitting the shower, I recommend reducing your intensity gradually over<img class=\"alignright wp-image-3768\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/ffhfhfh-300x169.jpg\" alt=\"ffhfhfh\" width=\"256\" height=\"144\" /> 2-3 minutes - eg 70% - 50% - 30% - walk.</span></em></h5>\r\n</li>\r\n	<li>\r\n<h5><em><span style=\"color: #993366;\"><strong>Legs swings</strong></span> - <span style=\"color: #008080;\">Opposed to standard or classic statically held end range stretches, I\'m more a fan of simply swinging your limbs (with control) through a natural range.  </span></em></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n<blockquote class=\"l-block\">&nbsp;\r\n<div align=\"center\"></div></blockquote>\r\n<blockquote class=\"l-block\">\r\n<h3><span style=\"color: #993366;\"><strong>Stuff I\'m not so sure about!</strong></span></h3>\r\n&nbsp;\r\n<ul>\r\n	<li>\r\n<h5><em><span style=\"color: #00ffff;\"><strong style=\"color: #008080;\">Salt</strong></span><span style=\"color: #008080;\"> - <span style=\"color: #ffffff;\">When appropriate conditions present, and only when you\'re innately drawn towards salty food do I believe topping up on additional salt is advised.  Yes, if you\'re training heavily in heat, and yes if you could sweat for Australia, then it is possible additional salt may assist in recovery, performance and to prevent muscular dysfunction like cramping. For years now in all types of conditions I have personally </span></span><span style=\"color: #ffffff;\">trialed salt supplements and only now when in hot conditions, and after swimming (eg a triathlon), do I use salts tabs.</span></em></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><span style=\"color: #00ffff;\"><strong>Supplements</strong></span> - <span style=\"color: #ffffff;\">Nuh! I have trialed near every possible (legal) supplement on <img class=\"alignright size-full wp-image-3767\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/c.jpg\" alt=\"c\" width=\"275\" height=\"183\" />the market in search of a performance boost.  I\'m afraid I\'ve come up with nothing! I have researched this subject to the nth, and now, years later, I just can\'t believe, irrespective of persuasive marketing that supplements are physically necessary.  I guess if one thinks they work, it may be likely they will work - so in this case, go for it!</span></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><span style=\"color: #00ffff;\"><strong>Stretching</strong></span> - <span style=\"color: #ffffff;\">I am NOT a fan of static stretches - particularly when held at end range of an extended period of time.  There\'s enough evidence to suggest possible neural dysfunction and consequent muscular inhibition.  </span></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><span style=\"color: #00ffff;\"><strong>Sports drinks</strong></span> - <span style=\"color: #ffffff;\">In my opinion leave sports drinks to the back half of the Hawaiian Ironman marathon leg.  Then, and only then would they be considered appropriate in my opinion.  A steady 1 hour workout, or worst still, in a kids lunchbox, does not seem appropriate!  Be careful of marketing in overdrive! </span></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><span style=\"color: #00ffff;\"><strong>Sports nutrition</strong></span> - <span style=\"color: #ffffff;\">I can\'t believe a manufactured and largely modified food choice could be better than \'real\' food.  While I appreciate possible convenience, with a little forward planning I reckon an apple will forever trump a fancy <img class=\"alignright size-medium wp-image-3766\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/vgbgbbgbgbgbg-300x249.jpg\" alt=\"vgbgbbgbgbgbg\" width=\"300\" height=\"249\" />sports bar spruiked by an athlete with a red &amp; yellow mascot.</span></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><span style=\"color: #00ffff;\"><strong>Altitude tents</strong></span> - <span style=\"color: #ffffff;\">while the theory of altitude training and it\'s benefits most certainly has merit and is strongly supported by some athletes and leading trainers, for most part, I can\'t help but believe that keeping it \'normal\' is best.</span></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><span style=\"color: #00ffff;\"><strong>Aromatherapy</strong></span> - <span style=\"color: #ffffff;\">While again largely unfounded, I\'ve experimented with both Lavender and Jasmine oils post harder workouts.  Simply dab a little essential oil on your top lip and carry on with your busy day.  I have to admit I do find myself more calm and relaxed when using these oils.</span></em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n<div align=\"center\"></div></blockquote>\r\n<h3><span style=\"color: #993366;\"><strong>Poor recovery habits</strong></span></h3>\r\n&nbsp;\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong><span style=\"color: #993366;\">Alcohol</span> </strong>- While there\'s no significant proof that alcohol inhibits fitness (as in with intermittent consumption), I\'m certain excessive alcohol places additional stress on the gut, and convinced the gut plays a significant role in ones athletic <img class=\"alignright size-medium wp-image-3765\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/fgfgfff-300x199.jpg\" alt=\"fgfgfff\" width=\"300\" height=\"199\" />metabolism.  I believe Hydration is also compromised post excessive alcohol consumption.  My golden rule is to drop AZ top (intensity) by 10 beats post excessive alcohol - and avoid exercising in warmer considerations.  </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong><span style=\"color: #993366;\">Stress</span></strong> - while I\'ll cover the effects of lifestyle stress in detail in PART 3 - <strong>WORK/LIFESTYLE BALANCE</strong>, I am wary of mixing harder exercise with simmering lifestyle emotional stress.  It seems to be a destructive hormonal mix - a mix that can negatively influencing ones health and consequent athletic performance.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #00ccff;\"><em>My golden rule is to never thump harder training sessions with juggling challenges between the ears.  Drop your intensity and consider the athletic interests on the DEFENSE.  Defend your fitness opposed to attacking it.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong><span style=\"color: #993366;\">Sitting</span></strong> - Sitting for long periods of time post exercise is a postural disaster.  While I understand is it largely unavoidable, set yourself a friendly reminder to stand up and down every 20 minutes or so.  At least this keeps your blood pumping - and more so clearing post training waste.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong><span style=\"color: #993366;\">Sugar</span> </strong>- We covered the possible and likely negative effects of refined sugar consumption in SECTION 1 - FOOD AWARENESS, but, for the record, unless you are suitably and highly trained, have pressed your intensity to its limit, and, have a solid grip of your lifestyle stress, I can\'t believe refined sugar choices are in your best interest.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #00ccff;\"><em>For most people - Avoid sports gels and sports drink at all costs.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong><span style=\"color: #993366;\">Back to back smack down sessions</span></strong> - a hard exercise session followed (shortly) by another hard session seems commonly to contribute to illness - eg colds &amp; flu\'s.  With hard sessions, which are certainly required for some athletes (when appropriate), improved recovery practice becomes increasingly important in avoiding immune stress.  </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #00ccff;\"><em>I love the 48+ hour rule between \'hard\' sessions</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #3366ff;\"><em><span style=\"color: #00ccff;\">Hard sessions = over and above your AZ for extended periods of time.</span><img class=\"alignright wp-image-3764\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/massss.png\" alt=\"massss\" width=\"182\" height=\"139\" /></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong><span style=\"color: #993366;\">Skimping sleep</span></strong> - I mentioned earlier how critical quality sleep is related to your continued healthy adaptation post exercise.  Equally ripping yourself off by limiting sleep can inhibit your hormonal rebuilding and recovery phase post workout.  </em></span></h5>\r\n</li>\r\n</ul>\r\n<blockquote class=\"l-block\">&nbsp;\r\n<div align=\"center\"></div></blockquote>\r\n<blockquote>\r\n<h1 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><em><a style=\"color: #ffffff;\" href=\"http://www.bpsnowyhealth.com.au/contact/\"><strong>Any questions??</strong></a></em></span></h1>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;','PART 6 - RECOVERY FROM RUNNING SESSIONS','','inherit','closed','closed','','2968-revision-v1','','','2016-06-08 04:34:50','2016-06-08 04:34:50','',2968,'http://balancehealthprograms.com.au/2968-revision-v1/',0,'revision','',0),(3158,2,'2016-06-08 04:36:59','2016-06-08 04:36:59','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>PART 6 - IMPROVED RECOVERY FROM RUNNING SESSIONS</strong></em></span></h1>\r\n&nbsp;\r\n<h3></h3>\r\n<h3></h3>\r\n<blockquote class=\"l-block\">\r\n<h3><span style=\"color: #993366;\"><strong>Why should you consider recovery post workouts? particularly your harder sessions?</strong></span></h3>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<img class=\"alignright wp-image-3773\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/piccc-253x300.jpg\" alt=\"piccc\" width=\"163\" height=\"193\" />\r\n<blockquote>\r\n<ul>\r\n	<li>\r\n<h3><span style=\"color: #008080;\">Workout stimulus + Quality recovery = Improved\r\nperformance.</span></h3>\r\n</li>\r\n	<li>\r\n<h3><span style=\"color: #008080;\">Failure to consider appropriate recovery usually leads to injury, illness and excessive tiredness.</span></h3>\r\n</li>\r\n</ul>\r\n</blockquote>\r\n&nbsp;\r\n<div align=\"center\"></div></blockquote>\r\n<h3></h3>\r\n<h3></h3>\r\n<h3></h3>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>Reaping most benefit from your workouts?</strong></span></h3>\r\n&nbsp;\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong><span style=\"color: #993366;\">Quality sleep - sleep is King</span></strong> - consider grabbing a little extra post harder<em> workouts.  From growth hormones to testosterone, sleep is your ultimate rebuilding &amp; strengthening discipline.</em></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong><span style=\"color: #993366;\">Nutrition</span></strong> - Obviously your post workout fuel is critical - lots of \'good\' fats, a <img class=\"alignright size-full wp-image-3771\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/zzz.jpg\" alt=\"zzz\" width=\"212\" height=\"237\" />variety of protein, and loads of mixed veggies.  Oh and water to thirst.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong><span style=\"color: #993366;\">Green machine</span> </strong>- post your harder higher threshold sessions consider anything green - as in juices.  Green produce is known to alkalize your likely acidic state post smash up sessions.  Green sports drink is NOT appropriate.  Super Greens, Spirulina, or any grassy, leafy product. </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong><span style=\"color: #993366;\">Meditate</span> </strong>- simply close your eyes for 20 seconds and focus only on controlling and more so relaxing your breathing rate.  Relaxed breathing will let your brain know everything is AOK.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong><span style=\"color: #993366;\">Legs Up</span></strong> - simply lay down and pop your feet up against something - wall, chair, desk etc.  Allow gravity to assist in the removal of wastes (eg acidity, micro fibre breakdown etc). </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><em><strong style=\"color: #008080;\"><span style=\"color: #993366;\">Water is Gold</span></strong><span style=\"color: #008080;\"> - while the </span>therapeutic<span style=\"color: #008080;\"> nature of hydrotherapy is widely unknown, it works!  Simply standing around in water is extra-ordinarily therapeutic for tired working legs.  The colder the water the better.  Better still is cold salt water (I don\'t know why this works - it just does).</span></em></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong><span style=\"color: #993366;\">Compression pants</span></strong> - certainly if you\'ve just performed a hard exercise session and you find yourself sitting shortly after for an extended period of time\r\n- compression garments do seem to help recovery in this case.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong><span style=\"color: #993366;\">Massage</span> </strong>- while we\'re still not exactly sure why or how massage works, the point is, for most people you can expect a positive return.  I suspect the muscular skeletal improvement received is largely psychosomatic.  Meaning the brain senses a more relaxed sensation and in turn releases tension of (fatigued) muscle fibres.  Whatever! again it seems to work! </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><em><span style=\"color: #008080;\"><strong><span style=\"color: #993366;\">Descaled intensity</span></strong> - I most certainly recommend a warming down period, particularly after more intense sessions.  While usually all you feel like doing is hitting the shower, I recommend reducing your intensity gradually over<img class=\"alignright wp-image-3768\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/ffhfhfh-300x169.jpg\" alt=\"ffhfhfh\" width=\"256\" height=\"144\" /> 2-3 minutes - eg 70% - 50% - 30% - walk.</span></em></h5>\r\n</li>\r\n	<li>\r\n<h5><em><span style=\"color: #993366;\"><strong>Legs swings</strong></span> - <span style=\"color: #008080;\">Opposed to standard or classic statically held end range stretches, I\'m more a fan of simply swinging your limbs (with control) through a natural range.  </span></em></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n<blockquote>\r\n<h3><span style=\"color: #993366;\"><strong>Stuff I\'m not so sure about!</strong></span></h3>\r\n&nbsp;\r\n<ul>\r\n	<li>\r\n<h5><em><span style=\"color: #00ffff;\"><strong style=\"color: #008080;\">Salt</strong></span><span style=\"color: #008080;\"> - <span style=\"color: #ffffff;\">When appropriate conditions present, and only when you\'re innately drawn towards salty food do I believe topping up on additional salt is advised.  Yes, if you\'re training heavily in heat, and yes if you could sweat for Australia, then it is possible additional salt may assist in recovery, performance and to prevent muscular dysfunction like cramping. For years now in all types of conditions I have personally </span></span><span style=\"color: #ffffff;\">trialed salt supplements and only now when in hot conditions, and after swimming (eg a triathlon), do I use salts tabs.</span></em></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><span style=\"color: #00ffff;\"><strong>Supplements</strong></span> - <span style=\"color: #ffffff;\">Nuh! I have trialed near every possible (legal) supplement on <img class=\"alignright size-full wp-image-3767\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/c.jpg\" alt=\"c\" width=\"275\" height=\"183\" />the market in search of a performance boost.  I\'m afraid I\'ve come up with nothing! I have researched this subject to the nth, and now, years later, I just can\'t believe, irrespective of persuasive marketing that supplements are physically necessary.  I guess if one thinks they work, it may be likely they will work - so in this case, go for it!</span></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><span style=\"color: #00ffff;\"><strong>Stretching</strong></span> - <span style=\"color: #ffffff;\">I am NOT a fan of static stretches - particularly when held at end range of an extended period of time.  There\'s enough evidence to suggest possible neural dysfunction and consequent muscular inhibition.  </span></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><span style=\"color: #00ffff;\"><strong>Sports drinks</strong></span> - <span style=\"color: #ffffff;\">In my opinion leave sports drinks to the back half of the Hawaiian Ironman marathon leg.  Then, and only then would they be considered appropriate in my opinion.  A steady 1 hour workout, or worst still, in a kids lunchbox, does not seem appropriate!  Be careful of marketing in overdrive! </span></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><span style=\"color: #00ffff;\"><strong>Sports nutrition</strong></span> - <span style=\"color: #ffffff;\">I can\'t believe a manufactured and largely modified food choice could be better than \'real\' food.  While I appreciate possible convenience, with a little forward planning I reckon an apple will forever trump a fancy <img class=\"alignright size-medium wp-image-3766\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/vgbgbbgbgbgbg-300x249.jpg\" alt=\"vgbgbbgbgbgbg\" width=\"300\" height=\"249\" />sports bar spruiked by an athlete with a red &amp; yellow mascot.</span></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><span style=\"color: #00ffff;\"><strong>Altitude tents</strong></span> - <span style=\"color: #ffffff;\">while the theory of altitude training and it\'s benefits most certainly has merit and is strongly supported by some athletes and leading trainers, for most part, I can\'t help but believe that keeping it \'normal\' is best.</span></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><span style=\"color: #00ffff;\"><strong>Aromatherapy</strong></span> - <span style=\"color: #ffffff;\">While again largely unfounded, I\'ve experimented with both Lavender and Jasmine oils post harder workouts.  Simply dab a little essential oil on your top lip and carry on with your busy day.  I have to admit I do find myself more calm and relaxed when using these oils.</span></em></span></h5>\r\n</li>\r\n</ul>\r\n</blockquote>\r\n&nbsp;\r\n<div align=\"center\"></div>\r\n<h3><span style=\"color: #993366;\"><strong>Poor recovery habits</strong></span></h3>\r\n&nbsp;\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong><span style=\"color: #993366;\">Alcohol</span> </strong>- While there\'s no significant proof that alcohol inhibits fitness (as in with intermittent consumption), I\'m certain excessive alcohol places additional stress on the gut, and convinced the gut plays a significant role in ones athletic <img class=\"alignright size-medium wp-image-3765\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/fgfgfff-300x199.jpg\" alt=\"fgfgfff\" width=\"300\" height=\"199\" />metabolism.  I believe Hydration is also compromised post excessive alcohol consumption.  My golden rule is to drop AZ top (intensity) by 10 beats post excessive alcohol - and avoid exercising in warmer considerations.  </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong><span style=\"color: #993366;\">Stress</span></strong> - while I\'ll cover the effects of lifestyle stress in detail in PART 3 - <strong>WORK/LIFESTYLE BALANCE</strong>, I am wary of mixing harder exercise with simmering lifestyle emotional stress.  It seems to be a destructive hormonal mix - a mix that can negatively influencing ones health and consequent athletic performance.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #00ccff;\"><em>My golden rule is to never thump harder training sessions with juggling challenges between the ears.  Drop your intensity and consider the athletic interests on the DEFENSE.  Defend your fitness opposed to attacking it.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong><span style=\"color: #993366;\">Sitting</span></strong> - Sitting for long periods of time post exercise is a postural disaster.  While I understand is it largely unavoidable, set yourself a friendly reminder to stand up and down every 20 minutes or so.  At least this keeps your blood pumping - and more so clearing post training waste.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong><span style=\"color: #993366;\">Sugar</span> </strong>- We covered the possible and likely negative effects of refined sugar consumption in SECTION 1 - FOOD AWARENESS, but, for the record, unless you are suitably and highly trained, have pressed your intensity to its limit, and, have a solid grip of your lifestyle stress, I can\'t believe refined sugar choices are in your best interest.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #00ccff;\"><em>For most people - Avoid sports gels and sports drink at all costs.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong><span style=\"color: #993366;\">Back to back smack down sessions</span></strong> - a hard exercise session followed (shortly) by another hard session seems commonly to contribute to illness - eg colds &amp; flu\'s.  With hard sessions, which are certainly required for some athletes (when appropriate), improved recovery practice becomes increasingly important in avoiding immune stress.  </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #00ccff;\"><em>I love the 48+ hour rule between \'hard\' sessions</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #3366ff;\"><em><span style=\"color: #00ccff;\">Hard sessions = over and above your AZ for extended periods of time.</span><img class=\"alignright wp-image-3764\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/massss.png\" alt=\"massss\" width=\"182\" height=\"139\" /></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong><span style=\"color: #993366;\">Skimping sleep</span></strong> - I mentioned earlier how critical quality sleep is related to your continued healthy adaptation post exercise.  Equally ripping yourself off by limiting sleep can inhibit your hormonal rebuilding and recovery phase post workout.  </em></span></h5>\r\n</li>\r\n</ul>\r\n<blockquote class=\"l-block\">&nbsp;\r\n<div align=\"center\"></div></blockquote>\r\n<blockquote>\r\n<h1 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><em><a style=\"color: #ffffff;\" href=\"http://www.bpsnowyhealth.com.au/contact/\"><strong>Any questions??</strong></a></em></span></h1>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;','PART 6 - RECOVERY FROM RUNNING SESSIONS','','inherit','closed','closed','','2968-revision-v1','','','2016-06-08 04:36:59','2016-06-08 04:36:59','',2968,'http://balancehealthprograms.com.au/2968-revision-v1/',0,'revision','',0),(3159,2,'2016-06-08 04:43:05','2016-06-08 04:43:05','','running shoe','','inherit','closed','closed','','running-shoe','','','2016-06-08 04:43:05','2016-06-08 04:43:05','',2964,'http://balancehealthprograms.com.au/wp-content/uploads/running-shoe.jpg',0,'attachment','image/jpeg',0),(3160,2,'2016-06-08 04:43:29','2016-06-08 04:43:29','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><strong><em>PART 4 - THE IMPORTANCE OF \'STRIDE\' CADENCE</em></strong></span></h1>\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/S30kZa_oPnM\" width=\"450\" height=\"253\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n<h3></h3>\r\n<h3><span style=\"color: #993366;\">What is running cadence?</span></h3>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Running cadence is the number of  strides you take expressed in strides per minute (SPM).</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>It can be calculated simply by counting your strides, however it is more easily managed by way of a metronome or cadence feature via a smart watch. <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/CGI_Human_Walk.jpg\"><img class=\" size-medium wp-image-2461 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/CGI_Human_Walk-300x141.jpg\" alt=\"CGI_Human_Walk\" width=\"300\" height=\"141\" /></a>\r\n</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>A person averaging around 150-160 SPM (at any speed) is widely considered to be holding an inefficient stride, while experts believe somewhere around 172-180 SPM is perhaps most efficient. </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>A superstar highly conditioned runner averages between 180-210 SPM (see Gebrselassie video below). </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>One\'s best sustainable running cadence is largely regulated by aerobic capacity (fitness) and talent (neuro-muscular function).</em></span></h5>\r\n</li>\r\n</ul>\r\n<h3></h3>\r\n&nbsp;\r\n<blockquote class=\"l-block\">\r\n<h3><span style=\"color: #ffffff;\"><strong>Why is \'running\' cadence important?</strong></span></h3>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>The main reason for increasing running cadence is to reduce the cost of impact.  This means reducing the demand on one\'s musculo-skeletal system.  The harder one hits and momentarily stops on the surface, and as a result spends stabilising on this support, the greater the ask of muscles, bones, and joints.  </strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>The harder muscles and joints work per stride, the more vulnerable they become to fatigue, or worst still breakdown.  </strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>So, (increasing) cadence becomes important in reducing collective structural costs. </strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>Consider it being about loading up your engine (heart &amp; lungs) and preserving your chassis (your muscles &amp; joints).  </strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>Of course it\'s about finding your optimal balance.  </strong></em></span></h5>\r\n<div align=\"center\"></div></li>\r\n</ul>\r\n</blockquote>\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>More info on running cadence...</strong></span></h3>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>If your average SPM rates around 172-180+ it becomes increasingly difficult to land and load your supporting weight ahead of your hips.  This is good!</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Running efficiency or more so economy is largely about rhythm.  Holding an even tempo (cadence) regardless of the terrain (up or down), your speed, your leg length, or your current level of conditioning is key to efficient running.  </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>\'Generally\' the faster your cadence the better.  However, while a faster <img class=\"alignright wp-image-3708\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/re-300x300.png\" alt=\"re\" width=\"281\" height=\"281\" />cadence will likely reduce your cost of impact (via return to sender reverb), it will likely increase your heart &amp; breathing rates.  </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Finding your sweet spot is key.  It\'s recommended you work on increasing your cadence at slower speeds first, then, slowly bridging up to faster sustained speeds.  This comes with improved conditioning -both aerobically and with a more developed musculo-skeletal system.  </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>I\'ve certainly found when increasing \'most\' runner\'s cadence, this results in significantly reducing classic running related injuries - plantar fascia, shin splits, achilles tendonitis, calf tears, pre-patella femoral pain (knee), quads tears, hip displacements, and lower back complaints.  </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>I\'ve also found on average holding between 174-178 cadence is most appropriate and efficient for \'most\' runners.  Again, the more conditioned and talented the runner, the greater cadence can usually be employed.  </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Try counting one stride for 15 seconds then simply multiply by 4 = CADENCE in SPM.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #ff6600;\"><em><a style=\"color: #ff6600;\" href=\"https://www.youtube.com/watch?v=wWvPX7sQrvE\" target=\"_blank\">Consider downloading youtube clips - 82, 85, &amp; 90 beats per minute - your left foot strike is on the beat. </a></em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><em><strong>Not that you\'ll be running like this legend but it\'s valuable to picture his movements in slo-mo. </strong></em></span></h4>\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/Wfzya-_qI1I\" width=\"450\" height=\"253\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><em><span style=\"color: #993366;\"><strong>Running Dynamic Details - D. Sharp (with his permission)</strong></span></em></h3>\r\n&nbsp;\r\n<blockquote>\r\n<blockquote class=\"l-block\">\r\n<h5><span style=\"color: #ffffff;\"><em>Using the Garmin 620 Smart watch - we assessed David\'s;</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>Cadence - SPM</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>Ground contact time - how long he spends on support on average each stride. </em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>Vertical oscillation - how high on average he rises each stride.   </em></span></h5>\r\n<div align=\"center\"></div></blockquote>\r\n</blockquote>\r\n<h5></h5>\r\n<h5><span style=\"color: #993366;\"><strong>Average Cadence - how many times his legs turnover per minute - the more (generally) the better) - 182\r\nspm.</strong></span></h5>\r\n<blockquote>\r\n<h5><span style=\"color: #ffffff;\"><strong>Terrible - 150-160 spm<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/sharpey-crits.jpg\"><img class=\" size-medium wp-image-3112 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/sharpey-crits-300x216.jpg\" alt=\"sharpey crits\" width=\"300\" height=\"216\" /></a></strong></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><strong>Poor - 160 - 165 spm</strong></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><strong>Good - 165 -176 spm</strong></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><strong>Damn good - 176 - 182</strong></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><strong>Freak (might be by run by battery) - 182 - 190+</strong></span></h5>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h5><span style=\"color: #993366;\"><strong>Vertical Oscillation - this is his up and down height - the lower the better  -9.0cm</strong></span></h5>\r\n<blockquote>\r\n<h5><span style=\"color: #ffffff;\"><strong>Terrible - 15-13cm</strong></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><strong>Poor - 13-11cm</strong></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><strong>Good - 11-9.5cm</strong></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><strong>Damn good - 9.5 -8cm</strong></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><strong>Freak (might be a wheel) - 8-5cm</strong></span></h5>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h5><span style=\"color: #993366;\"><strong>Ground contact time - how long his feet are in contact with the earth - the less time the better - 204.6\r\nmilliseconds</strong></span></h5>\r\n&nbsp;\r\n<blockquote>\r\n<h5><strong><span style=\"color: #ffffff;\">Poor - 500-400 ms<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/sharpypace.jpg\"><img class=\" size-medium wp-image-3116 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/sharpypace-300x156.jpg\" alt=\"sharpypace\" width=\"300\" height=\"156\" /></a></span></strong></h5>\r\n<h5><strong><span style=\"color: #ffffff;\">Good - 400-250 ms</span></strong></h5>\r\n<h5><strong><span style=\"color: #ffffff;\">Damn good - 250-150ms\r\n</span></strong></h5>\r\n<h5><strong><span style=\"color: #ffffff;\">Freak (might be a fairy) - 150 - 100 ms</span></strong></h5>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>The goal!</strong></span></h3>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Find the quickest cadence you can sustain, while remaining in YOUR most suitable intensity zone.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Practice this cadence till it becomes your default.  </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>I recommend trialing any \'free\' App that offers a metronome - Gibson Guitar App is an example.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Dial in say 86 and hit the beat on every left stride - I tend to focus on the beat for about 5 minutes, then turn it off and work on finding my most natural turnover - hopefully<img class=\"alignright size-medium wp-image-3694\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/s2-300x169.png\" alt=\"s2\" width=\"300\" height=\"169\" /> it\'s now a little faster. </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Of course you can focus on your hand cadence , which , should be equally in sync with your legs - I hope!</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Generally the shorter but faster you wish to run (like sprinting), OR, the longer you wish to run (like a half or full marathon), the more you\'ll benefit from a faster your cadence.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><strong><em>This will naturally shorten and lower your stride, and thus, reducing impact costs.  </em></strong></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>Those running off a bike with starting fatigue may well consider increasing their cadence and adjusting speed to match their most appropriate intensity. </strong></em></span></h5>\r\n</li>\r\n</ul>\r\n<h5></h5>\r\n&nbsp;\r\n<blockquote>\r\n<h3><span style=\"color: #993366;\"><strong>The wrap</strong></span></h3>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Run lightly.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Soft feet.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Lift or pull your supporting foot from the deck.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>What\'s your average cadence! Try increasing it! Assess the result -----mainly based on leg fatigue.</em></span></h5>\r\n</li>\r\n</ul>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<a href=\"http://balancehealthprograms.com.au/pampys-post-7-16-the-running-shoe-that-allows-for-my-natural-foot-dynamics-and-perhaps-the-most-influential-muscle-in-running-performance/\"><img class=\"  wp-image-3159 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/running-shoe-300x86.jpg\" alt=\"running shoe\" width=\"422\" height=\"121\" /></a>\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote class=\"l-block\">\r\n<h3 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><a style=\"color: #ffffff;\" href=\"http://balancehealthprograms.com.au/part-5-running-drills/\"><em><strong>TAKE ME TO PART 5 - RUNNING DRILLS </strong></em></a></span></h3>\r\n<div align=\"center\"></div></blockquote>','PART 4 - THE IMPORTANCE OF \'STRIDE\' CADENCE','','inherit','closed','closed','','2964-revision-v1','','','2016-06-08 04:43:29','2016-06-08 04:43:29','',2964,'http://balancehealthprograms.com.au/2964-revision-v1/',0,'revision','',0),(3161,2,'2016-06-09 01:31:38','2016-06-09 01:31:38','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>PART 2 - USING GRAVITY TO RUN (FREE FALLIN)</strong></em></span></h1>\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/BO0eSqZwcCM\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n<div align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4 style=\"text-align: left;\" align=\"center\"><span style=\"color: #993366;\"><strong>Why tap in to using gravity when running?</strong></span></h4>\r\n<img class=\"  wp-image-2976 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/mountains_rock_climbing-1920x1080-300x169.jpg\" alt=\"mountains_rock_climbing-1920x1080\" width=\"321\" height=\"181\" />\r\n<ul>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>It\'s free movement, only the cost of momentum is expended. </em></span></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><em><span style=\"color: #008080;\">Using gravity (by falling into your next transitionary stance) produces zero lactic acid and uses zero muscle glycogen (energy).</span></em></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>Once you\'re in the \'right\' position, it\'s easier maintaining momentum.</em></span></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>You\'ll reduce potential of injury as effort is decreased.</em></span></h4>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n&nbsp;\r\n<h4 style=\"text-align: left;\" align=\"center\"><span style=\"color: #993366;\"><strong>What are the key features related to your running stride?</strong></span></h4>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<ul>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>Once again focus and prioritise holding your \'best\' most balanced posture - break this \'shape\' and expect a dip in performance.</em></span></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>Consider your all-important hips moving forward at all times - your hips drive and lead your momentum moving forward - \'not\', sending your body either up, down, or side to side.</em></span></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>Consider yourself a wheel with your hips playing the role of hub.<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/wheel-clipart-at-the-wheel-clipart-1.gif\"><img class=\"  wp-image-3048 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/wheel-clipart-at-the-wheel-clipart-1-300x300.gif\" alt=\"wheel-clipart-at-the-wheel-clipart-1\" width=\"230\" height=\"230\" /></a></em></span></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>Do not lean forward from your nose or chest.</em></span></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>Think perfect posture and slightly tilt forward from your hips.</em></span></h4>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<h3 style=\"text-align: left;\" align=\"center\"></h3>\r\n&nbsp;\r\n<h4 style=\"text-align: left;\" align=\"center\"><span style=\"color: #993366;\"><strong>Why all this?</strong></span></h4>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<ul>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>Ultimately our goal is to limit or most certainly reduce up and down movement - limiting your vertical oscillation (see more details in PART 4).</em></span></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><em><span style=\"color: #008080;\">The higher you drive from the surface, as in up, usually by way of; 1) over-striding at the front of your stride, 2) extending through the knee joint on take off (engaging and exhausting the quads), and 3) driving your landing foot (harder) into the surface, which will all contribute to greater challenges at point of impact.<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/up.jpg\"><img class=\"  wp-image-3054 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/up-300x138.jpg\" alt=\"up\" width=\"441\" height=\"203\" /></a></span></em></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>Your impact cushioning system (namely the coordination of your ankle, knee and hip joints) will only offer you so much in cushioning support -  until - usually and eventually something breaks!</em></span></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>In avoiding driving up out of support, as in sending you higher - you\'ll keep your centre of mass (hips) closer to the surface - so therefore less distance less to fall.  </em></span></h4>\r\n</li>\r\n</ul>\r\n<h4></h4>\r\n&nbsp;\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n&nbsp;\r\n<h4 style=\"text-align: left;\" align=\"center\"><span style=\"color: #993366;\"><strong>Key \'think\' points</strong></span></h4>\r\n<h4 style=\"text-align: left;\" align=\"center\"></h4>\r\n<ul>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>Pretend I\'m training you and I\'ve attached occy straps (those stretchy bungy cord straps used to hold down a surfboard to roof racks) to your hip bones - those bones bits that stick out at the front of your pelvis.  Let\'s say I\'m running about 10 metres <img class=\"alignright wp-image-3668\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/ghghb-300x141.jpg\" alt=\"ghghb\" width=\"383\" height=\"180\" />directly in front of you. Now, visualise I am lightly pulling you towards me from your attached hips.   Feel yourself being dragged forward.  </em></span></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>I am a smooth gliding wheel NOT a clunky square.</em></span></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>Pretend you\'re not wearing cushioned running shoes.  How would land while running on a hard surface WITH BARE FEET?  I bet you\'d land softer with improved cushioning, landing more through your forefoot, releasing and relaxing your foot,  ankle, and  knee jots on impact.  I also bet you\'d reduce, significantly reduce how hard you throw your supporting foot into the surface.</em></span></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>Play the game of running up behind someone while startling them with surprise - they could not hear you coming! </em></span></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>Pretend you are running on thin ice - be light!</em></span></h4>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<a href=\"http://balancehealthprograms.com.au/pampys-post-26-15-gravity-running-less-effort-more-speed/\"><img class=\"  wp-image-3059 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/CC-300x140.jpg\" alt=\"CC\" width=\"341\" height=\"159\" /></a>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n&nbsp;\r\n<blockquote class=\"l-block\">\r\n&nbsp;\r\n\r\n&nbsp;\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3 style=\"text-align: center;\" align=\"center\"><span style=\"color: #ffffff;\"><a style=\"color: #ffffff;\" href=\"http://balancehealthprograms.com.au/part-3-lifting-not-driving/\"><em><strong>TAKE ME TO PART 3 - HOW TO BEST TRANSITION (LIFT) OFF YOUR SUPPORT</strong></em></a></span></h3>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div align=\"center\"></div></blockquote>','PART 2 - USING GRAVITY TO RUN (FREE FALLIN)','','inherit','closed','closed','','2960-revision-v1','','','2016-06-09 01:31:38','2016-06-09 01:31:38','',2960,'http://balancehealthprograms.com.au/2960-revision-v1/',0,'revision','',0),(3162,2,'2016-06-09 01:33:28','2016-06-09 01:33:28','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>PART 2 - USING GRAVITY TO RUN (FREE FALLIN)</strong></em></span></h1>\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/BO0eSqZwcCM\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n<div align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4 style=\"text-align: left;\" align=\"center\"><span style=\"color: #993366;\"><strong>Why tap in to using gravity when running?</strong></span></h4>\r\n<img class=\"  wp-image-2976 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/mountains_rock_climbing-1920x1080-300x169.jpg\" alt=\"mountains_rock_climbing-1920x1080\" width=\"321\" height=\"181\" />\r\n<ul>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>It\'s free movement, only the cost of momentum is expended. </em></span></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><em><span style=\"color: #008080;\">Using gravity (by falling into your next transitionary stance) produces zero lactic acid and uses zero muscle glycogen (energy).</span></em></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>Once you\'re in the \'right\' position, it\'s easier maintaining momentum.</em></span></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>You\'ll reduce potential of injury as effort is decreased.</em></span></h4>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n&nbsp;\r\n<h4 style=\"text-align: left;\" align=\"center\"><span style=\"color: #993366;\"><strong>What are the key features related to your running stride?</strong></span></h4>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<ul>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>Once again focus and prioritise holding your \'best\' most balanced posture - break this \'shape\' and expect a dip in performance.</em></span></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>Consider your all-important hips moving forward at all times - your hips drive and lead your momentum moving forward - \'not\', sending your body either up, down, or side to side.</em></span></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>Consider yourself a wheel with your hips playing the role of hub.<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/wheel-clipart-at-the-wheel-clipart-1.gif\"><img class=\"  wp-image-3048 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/wheel-clipart-at-the-wheel-clipart-1-300x300.gif\" alt=\"wheel-clipart-at-the-wheel-clipart-1\" width=\"230\" height=\"230\" /></a></em></span></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>Do not lean forward from your nose or chest.</em></span></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>Think perfect posture and slightly tilt forward from your hips.</em></span></h4>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<h3 style=\"text-align: left;\" align=\"center\"></h3>\r\n&nbsp;\r\n<h4 style=\"text-align: left;\" align=\"center\"><span style=\"color: #993366;\"><strong>Why all this?</strong></span></h4>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<ul>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>Ultimately our goal is to limit or most certainly reduce up and down movement - limiting your vertical oscillation (see more details in PART 4).</em></span></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><em><span style=\"color: #008080;\">The higher you drive from the surface, as in up, usually by way of; 1) over-striding at the front of your stride, 2) extending through the knee joint on take off (engaging and exhausting the quads), and 3) driving your landing foot (harder) into the surface, which will all contribute to greater challenges at point of impact.<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/up.jpg\"><img class=\"  wp-image-3054 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/up-300x138.jpg\" alt=\"up\" width=\"441\" height=\"203\" /></a></span></em></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>Your impact cushioning system (namely the coordination of your ankle, knee and hip joints) will only offer you so much in cushioning support -  until - usually and eventually something breaks!</em></span></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>In avoiding driving up out of support, as in sending you higher - you\'ll keep your centre of mass (hips) closer to the surface - so therefore less distance less to fall.  </em></span></h4>\r\n</li>\r\n</ul>\r\n<h4></h4>\r\n&nbsp;\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n&nbsp;\r\n<h4 style=\"text-align: left;\" align=\"center\"><span style=\"color: #993366;\"><strong>Key \'think\' points</strong></span></h4>\r\n<h4 style=\"text-align: left;\" align=\"center\"></h4>\r\n<ul>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>Pretend I\'m training you and I\'ve attached occy straps (those stretchy bungy cord straps used to hold down a surfboard to roof racks) to your hip bones - those bones bits that stick out at the front of your pelvis.  Let\'s say I\'m running about 10 metres <img class=\"alignright wp-image-3668\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/ghghb-300x141.jpg\" alt=\"ghghb\" width=\"383\" height=\"180\" />directly in front of you. Now, visualise I am lightly pulling you towards me from your attached hips.   Feel yourself being dragged forward.  </em></span></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>I am a smooth gliding wheel NOT a clunky square.</em></span></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>Pretend you\'re not wearing cushioned running shoes.  How would land while running on a hard surface WITH BARE FEET?  I bet you\'d land softer with improved cushioning, landing more through your forefoot, releasing and relaxing your foot,  ankle, and  knee jots on impact.  I also bet you\'d reduce, significantly reduce how hard you throw your supporting foot into the surface.</em></span></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>Play the game of running up behind someone while startling them with surprise - they could not hear you coming! </em></span></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>Pretend you are running on thin ice - be light!</em></span></h4>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<a href=\"http://balancehealthprograms.com.au/pampys-post-26-15-gravity-running-less-effort-more-speed/\"><img class=\"  wp-image-3059 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/CC-300x140.jpg\" alt=\"CC\" width=\"341\" height=\"159\" /></a>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n&nbsp;\r\n&nbsp;\r\n\r\n&nbsp;\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote class=\"l-block\">&nbsp;\r\n<h3 style=\"text-align: center;\" align=\"center\"><span style=\"color: #ffffff;\"><a style=\"color: #ffffff;\" href=\"http://balancehealthprograms.com.au/part-3-lifting-not-driving/\"><em><strong>TAKE ME TO PART 3 - HOW TO BEST TRANSITION (LIFT) OFF YOUR SUPPORT</strong></em></a></span></h3>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div align=\"center\"></div></blockquote>','PART 2 - USING GRAVITY TO RUN (FREE FALLIN)','','inherit','closed','closed','','2960-revision-v1','','','2016-06-09 01:33:28','2016-06-09 01:33:28','',2960,'http://balancehealthprograms.com.au/2960-revision-v1/',0,'revision','',0),(3163,2,'2016-06-09 01:34:57','2016-06-09 01:34:57','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>PART 3 - LIFTING NOT DRIVING</strong></em></span></h1>\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/zmqoHDIdajo\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>So you\'ve hit the ground, what next?</strong></span></h3>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Start thinking of lifting your transitionary grounded foot off support before it even hits the ground.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Lift your foot off support as quickly as possible.<img class=\" size-medium wp-image-3130 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/maxresdefault-6-300x169.jpg\" alt=\"maxresdefault (6)\" width=\"300\" height=\"169\" /></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Without effort or significant muscle contractions, think if using your hamstrings and hip flexors to lift the foot up and off. </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>You don\'t don\'t have to lift your foot up and over a hurdle, so make the lift as economical as possible. </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Allow your recovering leg to fall to the ground with gravity. </em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h4 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><em>\'Run thinking you\'re shoe-less running on hot bitumen\' </em></span></h4>\r\n&nbsp;\r\n<h4 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><em>You wouldn\'t strike the surface hard and you wouldn\'t leave your foot on the ground for long.  </em></span></h4>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\">More thoughts on running technique....</span></h3>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Once again your objective is promoting sustainable and \'easy\' momentum from stride to stride.  It should feel seemingly effortless! </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><strong><em>If it doesn\'t feel effortless, slow down by running a little taller, and decreasing your angle of fall (see Part 2). </em></strong></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>When landing, or loading your transitionary weight, limit blocking or braking your forward momentum which is courtesy of over-stridi<img class=\"alignright size-medium wp-image-3687\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/RUNNERRRRR-300x200.jpg\" alt=\"RUNNERRRRR\" width=\"300\" height=\"200\" />ng (and therefore landing ahead of your hips).</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>At the average pace most people run there should be little reason to extend (straighten) the knee joint either on impact (commonly a result of loading or braking through the heel) ,or, during take off.   Fast moving animals are armed with cocked hind legs which allows for a natural spring (stretch-reflex) courtesy of loading transitionary weight through the <span style=\"text-decoration: underline;\">forefoot</span>. </em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h5><span style=\"color: #ffffff;\"><em>FOREFOOT LANDING!!</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>The goal of landing <span style=\"text-decoration: underline;\">isn\'t</span> about landing on the forefoot.</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>Even though there is benefit from pre-stretching both your plantar-fascia (arch) and achilles tendon, it NOT for everyone.</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"> </span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>While it is likely you <span style=\"text-decoration: underline;\">will</span> land and load through the forefoot if you;</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>* maintain your postural balance</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>* lean from the hips in the direction you wish to go</em></span></h5>\r\n<div align=\"right\"><span style=\"color: #ffffff;\"> </span></div>\r\n<h5><span style=\"color: #ffffff;\"><em>* allow your recovering foot to fall to the ground naturally (without force),</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>* pick your supporting foot up from the ground quickly, and</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>* hold an economical cadence of around 174-180+, but, again,</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>Forefoot loading isn\'t appropriate for everyone.  </em></span></h5>\r\n<h5></h5>\r\n<span style=\"color: #ffffff;\"><em><iframe src=\"https://www.youtube.com/embed/uFKbSkv5big\" width=\"400\" height=\"187\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></em></span></blockquote>\r\n<h3></h3>\r\n&nbsp;\r\n<h5></h5>\r\n<blockquote>\r\n<h5><span style=\"color: #ffffff;\"><em><strong>BRIDGING UP TO LONGER RUNS WITHOUT HURTING YOURSELF.</strong></em></span></h5>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\"><em>I\'m a huge fan of the <span style=\"text-decoration: underline;\">walk/run method</span>.  This simply breaking up your session into intervals of brisk committed walking and running (jogging).</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\"><em>The walk phase offers a quick reset of your breathing control, muscle stress, joint stress, heat control, and emotions.<img class=\"  wp-image-3128 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/The_weigh_he_was_-_weightloss_at_Guantanamo-300x213.jpg\" alt=\"The_\'weigh\'_he_was_--_weightloss_at_Guantanamo\" width=\"237\" height=\"168\" /></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\"><em>If you\'re new to running start by employing 4 walk: 1 run.  Build up slowly towards a 1 walk: 9 run.  Use comfort, enjoyment, and body health to determine increases in run splits.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\"><em>* It\'s reported that anyone running over a 3 hr 40 minute marathon would be better serves employing a 1:9 intervals from the very start of the race.</em></span></h5>\r\n</li>\r\n</ul>\r\n</blockquote>\r\n<h4><span style=\"color: #008080;\"> </span></h4>\r\n<h4></h4>\r\n<h4></h4>\r\n&nbsp;\r\n<h4></h4>\r\n<h4><a href=\"http://balancehealthprograms.com.au/pampys-post-14-11-measuring-running-power-efficiency/\"><img class=\" size-medium wp-image-3070 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/HHHHHLLLL-300x188.jpg\" alt=\"HHHHHLLLL\" width=\"300\" height=\"188\" /></a></h4>\r\n<h4></h4>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote class=\"l-block\">\r\n<h3 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><a style=\"color: #ffffff;\" href=\"http://balancehealthprograms.com.au/part-4-the-importance-of-stride-cadence/\"><strong><em>TAKE ME TO PART 4 - THE IMPORTANCE OF CADENCE</em></strong></a></span></h3>\r\n</blockquote>\r\n<div align=\"center\"></div>\r\n&nbsp;','PART 3 - LIFTING NOT DRIVING','','inherit','closed','closed','','2962-revision-v1','','','2016-06-09 01:34:57','2016-06-09 01:34:57','',2962,'http://balancehealthprograms.com.au/2962-revision-v1/',0,'revision','',0),(3164,2,'2016-11-08 23:46:42','2016-11-08 23:46:42','<h1><span style=\"color: #993366;\"><strong><em>PART 1 – BUILDING YOUR AEROBIC BASE &amp; INCREASING YOUR FAT BURNING CAPACITY.</em></strong></span></h1>\n&nbsp;\n\n&nbsp;\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/xjIKY8CX1YQ\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\n&nbsp;\n\n&nbsp;\n<h5><span style=\"color: #008080;\"><em>When it comes to all things movement, exercise, training, or racing, I strongly believe your number one priority is building, patiently, your foundation of <span style=\"text-decoration: underline;\">improved ‘oxygen uptake’</span>.</em></span></h5>\n&nbsp;\n<h5><span style=\"color: #008080;\"><em>Understanding and controlling your ideal ‘dose’ of exercise is critical in improving your<img class=\"alignright wp-image-3600\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/Oxygen-front.svg-300x300.png\" alt=\"Oxygen-front.svg\" width=\"286\" height=\"286\" /> oxygen and fat burning metabolism.</em></span></h5>\n&nbsp;\n<h5><span style=\"color: #008080;\"><em>I believe improving your \'fat burning capacity\' holds the key to your continued good health, and optimum performance.\n</em></span></h5>\n&nbsp;\n<h5><span style=\"color: #008080;\"><em>Whether you\'d like to drop significant weight, you\'re middle aged and simply wish to remain healthy and free of unnecessary illness, or,  your goal is win the next Hawaiian Ironman triathlon, the formula in maximising your best fat burning capacity is the same.</em></span></h5>\n&nbsp;\n\n&nbsp;\n\n&nbsp;\n\n&nbsp;\n<h2 style=\"text-align: center;\"><strong><em><span style=\"color: #993366;\">BURNING (STORED) FAT </span>\n</em></strong></h2>\n<h4></h4>\n<h3></h3>\n<h3><span style=\"color: #993366;\"><strong>Key points</strong></span></h3>\n&nbsp;\n<h5><em><span style=\"color: #008080;\">Find \'your\' ideal intensity; as in how hard you\'re working, leaving you using prominently using stored fat most optimally.  </span></em></h5>\n&nbsp;\n<h5><em><span style=\"color: #008080;\">Don\'t push too hard that you cross over towards burning \'more\' sugar, than fat. <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/perfefdec.jpg\"><img class=\" size-full wp-image-2355 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/perfefdec.jpg\" alt=\"perfefdec\" width=\"267\" height=\"189\" /></a></span></em></h5>\n<h5></h5>\n<h5><em><span style=\"color: #008080;\">Push too hard too soon, and, from my observation, you can expect: </span></em></h5>\n<h5><em><span style=\"color: #008080;\">Injury (often achilles tendons, knees, and lower backs), illness (usually man-flu, allergies, and inflammatory flares - gut and joints), training de-motivation, increased hunger/ cravings, and usually processed food or alcohol, poor quality sleep, intolerant behaviour leading to poor decisions. </span> </em></h5>\n&nbsp;\n<h3></h3>\n<h3 style=\"text-align: center;\"><em><span style=\"color: #993366;\"><strong>WHY BURN FAT?\n</strong></span></em></h3>\n&nbsp;\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/_xBbQ1qHnOE\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\n<div align=\"center\"></div>\n<div align=\"center\"></div>\n<div align=\"center\"></div>\n<div align=\"center\"></div>\n<div align=\"center\"></div>\n<div align=\"center\"></div>\n<div align=\"center\"></div>\n<div align=\"center\"></div>\n<div align=\"center\"></div>\n<img class=\"wp-image-3602 aligncenter\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/fatburn-300x205.jpg\" alt=\"fatburn\" width=\"577\" height=\"395\" />\n\n&nbsp;\n<h4></h4>\n&nbsp;\n<blockquote>\n<h3 style=\"text-align: center;\"></h3>\n<h3 style=\"text-align: center;\"><span style=\"color: #00ffff;\"><em>My experience indicates most people exercise too hard too soon well before their aerobic fat burning engine has been built. </em></span></h3>\n</blockquote>\n<h3></h3>\n&nbsp;\n\n&nbsp;\n<blockquote class=\"l-block\">\n<h3 style=\"text-align: center;\"><a href=\"http://balancehealthprograms.com.au/part-2-determining-your-ideal-intensity-dose/\"><span style=\"color: #ffffff;\"><em><strong>TAKE ME TO PART 2 - DETERMINING YOUR IDEAL EXERCISE DOSE</strong></em></span></a></h3>\n<div align=\"center\"><a href=\"http://balancehealthprograms.com.au/part-2-determining-your-ideal-intensity-dose/\"> </a></div></blockquote>','PART 1 – BUILDING YOUR AEROBIC BASE & INCREASING YOUR FAT BURNING CAPACITY.','','inherit','closed','closed','','2989-autosave-v1','','','2016-11-08 23:46:42','2016-11-08 23:46:42','',2989,'http://balancehealthprograms.com.au/2989-autosave-v1/',0,'revision','',0),(3165,2,'2016-06-09 02:00:17','2016-06-09 02:00:17','<h1><span style=\"color: #993366;\"><strong><em>PART 1 – BUILDING YOUR AEROBIC BASE &amp; INCREASING YOUR FAT BURNING CAPACITY.</em></strong></span></h1>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/xjIKY8CX1YQ\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><em>When it comes to all things movement, exercise, training, or racing, I strongly believe your number one priority is building your foundation of improved ‘oxygen uptake’.</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em>Understanding and controlling your ideal ‘dose’ of exercise is critical in improving your<img class=\"alignright wp-image-3600\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/Oxygen-front.svg-300x300.png\" alt=\"Oxygen-front.svg\" width=\"210\" height=\"210\" /> oxygen and fat burning metabolism.</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em>I believe improving your fat burning capacity holds the key to your continued good health.</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em>Whether you\'d like to drop significant weight, you\'re middle aged and simply wish to remain healthy and free of unnecessary illness, or your goal is win the next Hawaiian Ironman triathlon, the formula in maximising your fat burning capacity is the same.</em></span></h5>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h4 style=\"text-align: center;\"><strong><span style=\"color: #993366;\"><span style=\"color: #ffffff;\">But first, here’s why I strongly encourage you integrate regular and controlled movement into your life, however busy your lifestyle may be.</span> </span></strong></h4>\r\n</blockquote>\r\n&nbsp;\r\n<h4></h4>\r\n<h3><span style=\"color: #008080;\"><strong>The benefits of exercise!</strong></span></h3>\r\n<ol>\r\n	<li>\r\n<blockquote>\r\n<h5><em><span style=\"color: #993366;\"><strong>To balance your ever challenged head space – the bio-chemistry between your ears.</strong></span></em></h5>\r\n</blockquote>\r\n</li>\r\n</ol>\r\n<h5><span style=\"color: #008080;\"><em>The effects of repeated and certainly sustained lifestyle stress can undoubtedly negatively influence your continued good health.</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em>If your innate ‘fight or flight’ stress response is poorly balanced <img class=\"alignright wp-image-3601\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/vhvhv-300x225.jpg\" alt=\"vhvhv\" width=\"227\" height=\"170\" />with inadequate rest, appropriate exercise, and ‘good’ food choices, statistics clearly indicate possible ill-health – namely; Behavioural challenges, Intolerance, Depression, and Sleeping difficulties.</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em>While sedative medication, alcohol, smoking, and ‘feel good’ faux foods can offer temporary relief, these choices are largely unsustainable and likely lead to further ‘mental &amp; emotional ill-health.</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em>Exercising regularly at ‘your’ appropriate intensity has been well proven to balance brain bio-chemistry.  This means lowering your perception of lifestyle stress.  This is good!</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em><strong>NOTE</strong> - In section 3 we\'ll cover managing lifestyle stress in detail. </em></span></h5>\r\n<ol start=\"2\">\r\n	<li><span style=\"color: #993366;\"><strong>To balance your blood sugar levels.</strong></span></li>\r\n</ol>\r\n<h5><span style=\"color: #008080;\"><em>Courtesy of unbalanced lifestyle stress and increasing exposure to the media distorted industrial diet, 73% of Australian’s are now living with elevated blood sugar.  This is placing continued and harmful stress on both Australian health in general, and, our health budget.</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em>Both lifestyle stress and additive riddled foods (including <img class=\"alignright wp-image-3598\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/2000px-Glucose_metabolism.svg-300x233.png\" alt=\"2000px-Glucose_metabolism.svg\" width=\"251\" height=\"195\" />excessive alcohol) are known to spike blood sugar.</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em>What’s known as the \'metabolic illness age\' has largely evolved courtesy of unbalanced pancreatic stress.</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em>Exercising in ‘your’ ideal intensity zone will ease pancreatic stress and even allowing for food choices known to spike insulin.</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em>This means you can continue to enjoy a few beers &amp; wine, a pie at the footy, and a chocolate every now and then and get away with it.  See Part 2 &amp; 3 for details.</em></span></h5>\r\n&nbsp;\r\n<ol start=\"3\">\r\n	<li><span style=\"color: #993366;\"><strong>Maintaining your postural balance.</strong></span></li>\r\n</ol>\r\n<h5><span style=\"color: #008080;\"><em>With age, a sedentary lifestyle, and a poor diet, our nation’s once strong postural balance is slowly crumbling.</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em>There are some muscle groups responsible for maintaining our spinal stability, while others are responsible for action.</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em>It is your postural stabilising muscle groups which I believe <img class=\"alignright size-medium wp-image-3599\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/hqdefault-1-300x225.jpg\" alt=\"hqdefault (1)\" width=\"300\" height=\"225\" />require regular attention (exercise), as it is these muscles groups which are often linked to functional ill-health (eg injuries, headaches, &amp; constant pain).</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em><strong>Enter;</strong> engage, meaning switch on, relax, and subtly lengthen these all-important muscle groups for continued good spinal health.  See PART 5 for details.</em></span></h5>\r\n&nbsp;\r\n<blockquote>\r\n<h3><span style=\"color: #993366;\"><strong>Improving your ability to better use oxygen during metabolism is key. </strong></span></h3>\r\n</blockquote>\r\n&nbsp;\r\n<blockquote>\r\n<h5><span style=\"color: #ffffff;\"><em><strong>‘Basically’ it goes like this;</strong></em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>We all need energy, in fact, we need lots of it.  Basically the more energy the better.  Energy contributes to our continued mental, emotional, physical and sexual good health.  </em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>In producing energy we’ve either tapped into our seemingly endless tank of fat (which is good), or, we’ve drawn from our limited tank of sugar (which is not so good).</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>Your lifestyle (namely; stress balance), food choices, genetics and exercise habits (particularly  your intensity) dictates which tank you favour - FAT or SUGAR. </em></span></h5>\r\n</blockquote>\r\n&nbsp;\r\n<h3><strong><span style=\"color: #993366;\">Why do I want you drawing from your fat tank!</span></strong></h3>\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/_xBbQ1qHnOE\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n<img class=\"wp-image-3602 alignright\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/fatburn-300x205.jpg\" alt=\"fatburn\" width=\"320\" height=\"219\" />\r\n\r\n&nbsp;\r\n<h4></h4>\r\n<blockquote>\r\n<h4><span style=\"color: #ffffff;\"><strong>Tips of the day:</strong></span></h4>\r\n<ul style=\"list-style-type: disc;\">\r\n	<li><span style=\"color: #ffffff;\"><em>Exercise intensity holds the key to your fat burning future. </em></span></li>\r\n	<li><span style=\"color: #ffffff;\"><em>Exercise allows ENJOYMENT of “sometimes’ food.</em></span></li>\r\n	<li><span style=\"color: #ffffff;\"><em>Exercise most certainly helps your ability to manage lifestyle sh^t!</em></span></li>\r\n</ul>\r\n&nbsp;</blockquote>\r\n<h4></h4>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h3 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><a style=\"color: #ffffff;\" href=\"http://balancehealthprograms.com.au/part-2-determining-your-ideal-intensity-dose/\"><em><strong>GO TO PART 2 - DETERMINING YOUR INTENSITY</strong></em></a></span></h3>\r\n</blockquote>\r\n<h5><a href=\"http://www.bprcchealth.com.au/contact/\"><img class=\"wp-image-3603 alignright\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/ques-300x243.jpg\" alt=\"ques\" width=\"172\" height=\"139\" /></a></h5>\r\n&nbsp;\r\n\r\n&nbsp;','PART 1 – BUILDING YOUR AEROBIC BASE & INCREASING YOUR FAT BURNING CAPACITY.','','inherit','closed','closed','','2989-revision-v1','','','2016-06-09 02:00:17','2016-06-09 02:00:17','',2989,'http://balancehealthprograms.com.au/2989-revision-v1/',0,'revision','',0),