The runners worst fear: The Shin Splint

New runners and avid gym goers fear the dreaded shin splints and are common among beginner runners. They are usually cased by an imbalance in the muscles of the lower leg. (The shin muscles are weaker than the calf muscle)

With the proper care they can be treated and/or prevented.

Here's How:

1. Over-striding is one of the major causes of shin splints. Keep the running stride longer in back and shorter in front. Go faster by pushing off more with the back leg.

2. Strengthen your lower leg muscles, the calf (back leg muscle) and tibialis anterior (front leg muscle), with exercises. Toe Raises can help build the shin muscles and improve their strength. (Thus be able to keep up with the calf)

TIP** Toe raises can be done by placing a plate weight on the floor and lie it over you shoe covering your toes. while standing, or sitting, raise your toes lifting the weight higher off the floor. Do 3 sets of 12-15 reps.



3. Replace old shoes. Shoe cushioning is exhausted every 500-600 miles. Most of the time they will run out of life long before the soles or the upper shoe. Your old, dead shoes can be a cause to shin splints and plantar fasciitis (a condition that feels like you have bruised your heel) as well as foot and leg fatigue.

TIP** When getting new shoes look for shoes with a low heel. high heeled shoes are bad running shoes. Saucony, Asics and Newbalance are a great brand of runners.

4. If you're running on concrete you can try softer surfaces like dirt or grass, or even sand rather than concrete as the hard surface of concrete can cause a lot of impact on the muscles as well as your joints.

5. Take every other day off so that the muscles can relax and recovery. running is an exercise for the legs so treat them like you are working out any other muscle. No need to overdue it.

6. Ice will also become your best friend as ice will help to reduce the swelling that may be caused by micro-tears in the muscle. Try icing before and after each run.

TIP** A good warm up will help your legs prepare for the run you are about to do. Try jogging at a easy pace to get the blood flowing and your muscles warm before you kick up the pace.

So don't let shin splints stop you from reaching your goals as it is just a stepping stone that can be kicked aside with right remedy and proper training.

Video of the Day!!

The World Cup is almost here and Nike has already begun to take advantage of probably the worlds most anticipated sports event. Even for a rugby player like me I still get pumped for the World Cup every time I see this ad.

I wonder if Canada will be in it this year?

Check it out!

Core exercises to improve your golf swing

Golfers need to focus on technique to see improvement, but two basic components of conditioning can improve your golf swing and reduce your risk of injury. Core strength and flexibility can help to get you those few extra yards as well as help to prevent injury in the future. To increase your core strength try these two exercise.

1. Seated ab twists




2. Swiss ball Russian twists



Flexibility exercises will help to keep the mobility in your back and help with your range of motion. Try these stretches to help improve your flexibility.

1. Toe touch


(Make sure to switch the stretch to both the left and right toe alternating your hands)

2. Lower back stretch


(Make sure to switch the stretch on both the left and right side)

Time to hit the track!

With the weather getting better it is about time to start training at the track again. I'm a big believe in high intensity interval training as I hate doing cardio. The track at most high schools, some elementary school and even parks is a great way to do some intervals. What I usually do is start with 2-3 laps of a nice jogging pace. Once I get to the starting line I will begin with a sprint until I reach the bend in the track. At this point I will walk around the bend till I am facing the next straightaway. Once again I will sprint as fast as I can till I reach the bend. Each time you do one sprint followed by a walk, that is one interval. My usual goal is to complete 8-10 full laps (not including the warm up laps) or until I collapse.

For you beginners I would suggest aiming for 4-5 full laps and increase by 1 lap every week as your runs become easier and faster. Work your way up to your goal and watch the fat melt right off your body.

Now as the weather gets hotter try to hit the track in the early morning or the late evening to make it easier for you to breathe because this is very important. You will be pushing your body hard and you need to make sure you take in fresh cool air to fuel your muscles with oxygen. Give it a try!

Kettlebells for Cardio

Many people are unaware of the benefits to training with kettlebells. It wasn't until a fellow trainer introduced me to them that I found a love for these old fashioned exercise equipment. He basically preaches using kettlebells and I've seen his gains first hand. If you are interested you can check out his blog at http://boristerzic.blogspot.com.

Kettlebells can be used to gain power, strength, endurance, cardio and even enhance focus. I have recently begun to test my strengths and add kettlebell training into my weekly routine. I have only focused on using kettlebells for cardio for now as I am trying to train for certain events in this upcoming spring/summer season.

Here is an example of a recent workout I did which was a lot harder than I thought. Give it a try. And remember just like all other types of training if you are new or inexperienced seek help from a professional in your gym. Once you understand the fundamentals of kettlebell training it can be done almost anywhere.

Begin with 5mins of a warm-up (I used skipping as i had the rope handy)

10 one arm swings (right then left)
1 minute of skipping
10 one arm snatches (right then left)
1 minute of skipping
10 two-arm swings
1 minute of skipping
10 one-arm clean and jerk (right then left)
1 minute of skipping
10 one arm swings (right then left)

To finish I walked on a treadmill to bring my heart rate back down to a normal rate.

UFC 111 GSP vs Dan Hardy

A great ad that speaks for itself.

Video Of The Day

For all things Irish, Happy St. Patrick's Day!



Spirit of the West - "Home For A Rest"

Happy St. Patty's Day!!

So I found this great recipe for St. Patty's Day on the Food Network and decided to share it with you. It won't destroy your diet yet it's nutritious enough to fuel any good workout. Not all St. Patty's Day food has to consist of pub fare and green beer. Give it a try!

Smoked Salmon and Watercress Salad with a Lemon-Caper Vinaigrette

Ingredients

* 2 tablespoons unsalted butter
* 1 tablespoon olive oil
* 2 cups pumpernickel bread, diced into 1/2-inch cubes
* 3/4 teaspoon kosher salt, plus more for seasoning
* 1/4 teaspoon freshly cracked white pepper
* 1 teaspoon minced shallots
* 1/4 teaspoon minced garlic
* 1/2 teaspoon Dijon mustard
* 1 1/2 teaspoons honey
* 2 tablespoons chopped capers with their liquid
* 2 tablespoons freshly squeezed lemon juice
* 1 tablespoon champagne vinegar
* 1 teaspoon chopped fresh dill
* 2 teaspoons chopped fresh parsley
* 1/4 teaspoon freshly cracked black pepper, plus more for seasoning
* 1/2 cup extra-virgin olive oil
* 12 slices thinly sliced Irish smoked salmon (about 8 ounces)
* 1 pound watercress, stemmed, washed and spun dry
* 1/2 cup thinly sliced red onion
* 2 hard-cooked eggs, finely chopped

Directions

Preheat the oven to 350 degrees F.

Heat a 10-inch saute pan over medium-high heat, and add the butter and olive oil to the pan. Once the butter is melted, add the pumpernickel cubes to the pan and toss to coat with the butter and oil. Season with 1/2 teaspoon of salt and the white pepper. Continue to cook and toss the bread until all the butter and oil have been absorbed. Place the pan in the oven and continue to cook, tossing occasionally, until the bread is crisp, about 10 to 12 minutes. Remove the bread from the oven and allow to cool before using.

Make the vinaigrette by combining the shallots, garlic, mustard, honey, capers, lemon juice, champagne vinegar, dill and parsley in a non-reactive mixing bowl. Whisk to combine. Season with the remaining 1/4 teaspoon of salt and 1/4 teaspoon of the black pepper. While whisking, add the extra-virgin olive oil in a thin, steady stream until the vinaigrette is well combined and partially emulsified. Set the vinaigrette aside while you prepare the salad.

On 4 large, chilled entree plates, place three slices of the salmon in a triangular pattern along the edges of the plates. In a large non-reactive bowl, place the watercress and the red onion. Season lightly with salt and fresh cracked black pepper. Toss the salad to mix the watercress and onion, and add about 1/2 cup of the vinaigrette to the salad. Toss lightly to combine. Divide the salad among the 4 plates, and divide the croutons among the plates. Garnish the salad with the chopped eggs and serve immediately.

Video of the Day

Awesome collaboration!!

Nutrition Tip of the Day: Protein Shakes

Over and over again people ask me what kind of supplements they should be taking to help get the most out of every workout. No matter how much I would love to just give them one magic supplement that will turn them into that fat blasting machine they want to be, I can't. The first thing I say is that a persons fitness level all boils down to how you fuel it. I'm a firm believer that if you eat like crap you will look like crap. The best advice I can give to any gym goer is focus on a post workout refuel. Protein shakes are perfect for that. They supply you with a handful of carbohydrates and protein that are essential for rebuilding your muscles after a long hard workout. Yes, your body deserves a treat. Many people make the mistake of restricting food after a workout because they worked so hard to burn away extra unwanted calories that it would just defeat the purpose of training. This is a huge misconception. After a hard workout, even though you feel ready to quit, your body is trying to tell you otherwise. Your muscle building process is geared up and ready to go. It is most primed to refuel 30 mins to 2 hours after your workout. Most protein shakes are filled with the right amount of carbs, protein and calories to kickstart your rebuilding process. So after a great workout follow it with a great post workout routine.


You can buy protein powders at many different places. Walmart, Shoppers Drug Mart, and Bulk Barn carry basic protein powders and bars. If your looking for a higher quality protein try places like GNC, Popeyes, Healthy Planet and Nurtition House.

Here are some brands that you may want to try:

1. Optimum 100% Whey Protein
2. CytoSport Muscle Milk
3. Whey Gourmet
4. Nitrotech
5. Myoplex

The three most popular types of protein are whey, egg, and soy. You may want to speak with a specialist at the store to find out which type would work best for you.