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5

There are a few considerations when running at night: Making yourself visible to others, i.e. motorists, cyclists, etc. Providing vision for yourself Where to look when running You don't want to be staring down at your feet. Like mountain biking or other high speed pursuits, you want to be looking a few feet ahead so that you know what is coming for ...


5

Squatting shouldn't be putting any stress on your knees that would lead to injury under the following conditions: You perform them controlled, and unfatigued You mirror a low-bar squat posture even in your air squats You only squat so deep as to get the tops of your thighs below parallel You don't use an excessively wide stance This will result in 0 ACL ...


4

In some cases, strains come from muscle imbalances or weakness, and in other case they can be related to technique. In either case, when you do strain a muscle the following protocol works well: Rest. When it is no longer causing a lot of pain, you can start on the rehab. Compression and light work. It's better to do a lot of volume with low weight to ...


4

BackInShapeBuddy has given you some great tips. Here is my advice in addition to scientific evidence to prevent recurrent muscle strains: You will need to start performing dynamic warm-up. In addition, I strongly recommend you to perform 2 sets of 10 reps of burpee push-ups before any chest exercises from now on. You will also need to start training ...


4

Ice and NSAIDs both treat inflammation as well as reducing pain. Inflammation is caused in part by vasodilation forcing blood and fluids into the area. Ice treats this by numbing the area, and causing vasoconstriction to limit blood flow. NSAID is short for Non-Steroidal Anti-Inflamnatory Drug - so the name alone should indicate that yes they have ...


4

It really depends on how you define "overall fitness". Boxing is an excellent source of cardio training, and a good traininer will have you not only pounding the bag, but running, doing sit-ups, push-ups, chin-ups, bodyweight squats, skipping, and who knows what else. All of these things are going to build some lean muscle mass and will help reduce fat (as ...


3

I think what's missing in the discussion area is a bit more context. Taking all sets to failure would include the barbell sets. Taking your barbell sets to failure is not part of starting strength. Why take body weight exercises to failure? Body weight exercises don't cause near the stress on your body as the barbell work. Essentially, you can recover ...


3

I boxed for 5 years - the last two professionally. When I boxed - in the projects - it was at a "real" gym. I have also instructed people in classes and "boxing gyms". And I put that in quotes because I was more personal trainer that used boxing techniques and workouts for my clients. Probably in the same category you are in - you aren't looking at ...


3

I assume you are doing this to avoid strain on your wrists rather than to toughen up your hands for bare-knuckle boxing? One option is to use push up "bars" or "handles" instead of your knuckles. This would have the additional benefit of getting you another 4" or so off the floor and increasing your possible range of motion. You can probably get a pair ...


2

It sounds like you have no muscular endurance, and have reached the end of this cycle myophibrilar range training (1-6 reps per set). Bench likes volume. People with bigger arms tend to bench better than people with smaller arms. I understand if you aren't trying to look like a body builder, but you'll need to add useful mass to your frame. I'm not ...


2

The basic answer is that although there has been quite a bit of medical research on this kind of thing, research does not strongly support any specific advice for avoiding injury as a runner. People used to say that it was important to use good running shoes that provided a lot of cushioning against impacts, and to replace the shoes frequently because they ...


2

One method of preventing runaway inflammation is to control your intake of omega-6 fatty acids and increase your intake of omega-3 fatty acids. I do this in two ways. Real food I eat meat and dairy from grass-fed (and preferably grass-finished) cows, and eggs and flesh from pastured chickens. Eating more wild-caught fish would help too. Supplements I ...


2

I am a PhD student in computer science and an amateur Muay-Thai boxer :-) I will not tell you anything about "brain damage" --- because I am not an expert in this topic (though I do not think it is a real problem on the amateur level). I will not tell you that Muay-Thai is a great, fascinating, enjoyable sport, perhaps the best I have ever tried. Because ...


2

There is an article in the International Journal of Sports Physical Therapy by Danish researchers that concluded that: ...running volume may somehow be associated to the development of PFPS, ITBS, and PT while running pace may be associated with development of AT, GI, and PF. So speed would be associated with plantar fasciitis, achilles tendinopathy, ...


1

You should always train them together. Naturally most people have a muscle imbalance, right arm stronger than left arm is a common one but as long as you train them together they'll eventually even out even if physical appearance may be slightly different. Just because you don't feel as though you've pushed to the limit doesn’t mean you haven’t made an ...


1

The most common thing I could find when searching "ball near navel" was a hernia. A hernia is not normal, but neither is losing all your muscle within a month. The thing is without an official medical diagnosis it isn't clear exactly what it was--because it could also have been a tumor. When dealing with a hernia, you really shouldn't do any heavy lifting ...


1

I do the same pushups (although you have me beat on reps!) for both reasons cited: They're a lot easier on my wrists: there's no twisting, my first two knuckles carry the weight right up the radius. It's good training for all sorts of hand techniques: punching, back fist, blocking, etc. If this is not your thing, please return to point 1. My suggestion ...


1

Dynamic Warm Up - You mention stretching before workouts. Consider a dynamic warm-up rather than static stretching. Physical Therapy - Also, since you have repeated strains, you may need some physical therapy to improve postural alignments and soft tissue restrictions. They will evaluate where you are tight and where you are weak and give you specific ...


1

Best way I found to fix my Bench Press problem was to start using a Smith Machine. The difference in how the muscles are activated is pretty minimal, see this study A comparison of muscle activation between a Smith machine and free weight bench press. I am now rotating the Smith Machine with a regular Bench Press and I am seeing a significant difference now ...


1

There isn't something about you that makes you unique when compared with other strength athletes. If you eat more and train more you are going to progress. This sport isn't rocket science, so I think part of the problem is you are over thinking it. Pick a program with a lot of volume (Texas Method, Madcow, Smolov jr, etc) and stick to it. If you are ...


1

Blackened and/or losing toenails is very common among very long distance runners (half marathon and longer). One of the primary causes is the foot being too loose in the shoe, and being rammed into the front of the shoe repeatedly. Oddly enough, buying shoes one size bigger can lead to worse problems, and still not solve the original problem, as the ...


1

I am a half marathon runner and had this recently, this is what I have done: Ice packs for 10 minutes at a time, a few times a day. Take a good few weeks off running and racing in events. See a good chiropractor (my hips and pelvis were out of alignment) each week for 4 weeks, then once a month till problem is gone completely. You can still exercise to ...


1

My "cure" for bursitis in my right hip as a runner in peak fitness was to stop running on land for a couple of weeks and instead "run" in the water. I ran in deep water while wearing a flotation vest. I started with ankle weights of little weight and slowly added weight with each workout. I was amazed not only at the recovery from bursitis but also at ...


1

For 11 years (age 14 to 25) I ran with typical running shoes on pavement or track surface. Pain developed in my hip, foot, and lower shin (not shin-splints, a different pain). 8 months ago I began running barefoot on grass (just inside the inner loop of the track). It was the best decision I ever made. Zero joint pain. All kinds of foot & leg ...


1

You should also be aware of your posture while running. A good posture doesn't load your weight on a certain muscle group. Good posture involves having a reasonably straight spine with not too much straightness and not too much bend. The more you slump, the more your body's muscles need to work to hold you upright. Poor posture not only restricts the ...



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