Biomechanics

3 Squatting Myths That Refuse To Die

Biomechanics Fitness and Performance — Fri, 10 Feb 2012 02:59:41 +0000

The squat probably gets more of a bad rap than any other strength training movement, the barbell back squat in particular. Many people will choose the leg press machine instead, blaming the squat on their knee or low back injuries. Others will only perform partial squats, fearing injury if they go too deep. Avoiding injury is always a good thing, but avoiding the squat is like refusing to walk because you’ve seen other people trip and fall on the sidewalk. Millions of professional and amateur athletes around the world regularly perform deep squats without injuring themselves, demonstrating that it’s possible to squat safely.

The fact that a properly performed squat is very safe has been presented many, many times by others who are much more qualified than I am. In spite of this, the misconceptions >> Read full article

Miles For Music 20K & 1 Miler Event

Biomechanics Fitness and Performance — Mon, 16 Jan 2012 18:52:11 +0000

Nothing is more important for your health than regular physical activity, and music feeds the soul. Unfortunately, school sports and music programs are seeing drastic cuts due to tough economic times. Anne McCarthy, a runner and music teacher in the Edison, NJ public school system, is taking the lead in supporting music education in the classrooms, while promoting a more active lifestyle for the youth in our New Jersey communities. Her non-profit organization, Miles For Music, is hosting a two-part event on Sunday, March 11, 2012 at Johnson Park in Highland Park, NJ. To be held first, at 9:00am, is a 20K race open to all runners. Following that, at 12:00pm, will be a 1-mile walk/run event that is open to school teams with 10 or more participants.

Group training runs for this event >> Read full article

The Top 10 Links Of 2011

Biomechanics Fitness and Performance — Sat, 31 Dec 2011 19:40:29 +0000

What have you learned in 2011? Hopefully, you know more now than you did one year ago. The real question is, how much of what you think you know is based on fact? Much of the information below will challenge some personal beliefs and popular opinions on health and fitness. These links have all been taken from my fan page on Facebook, so they will look familiar if you’ve been following my status updates. In case you couldn’t tell, I’m not a status quo type of guy. I simply refuse to let other people do my thinking for me, and I’m not afraid to question anything. It’s amazing what you can learn when you’re willing to admit that you don’t already know everything. If that desire to uncover the truth is a quality you admire and share, then please stick around in 2012. Anyway, it was hard to limit this list >> Read full article

Hip Drive In The Squat [video]

Biomechanics Fitness and Performance — Wed, 07 Dec 2011 03:48:45 +0000

On the surface, the squat is a straightforward exercise. You lower the weight, then you drive it back up. Another way to put it is that you flex at the hips, knees and ankles until you reach your desired squatting depth, and then you extend those joints to return to the starting position. Of course, there is a lot more involved in the proper execution of a squat, and the specific movement required at each joint will depend upon the variation you’re using. You wouldn’t know that by observing the manner in which some squats are being performed, though. In particular, I’ve noticed that the hip drive technique is showing up in just about every squat variation, even the front squat.

Now, hip drive is an essential component of a low-bar back squat. If you’re not familiar with that term, hip drive is when you focus on pushing the hips up >> Read full article

A Balanced Approach To Barefoot Training

Biomechanics Fitness and Performance — Sun, 20 Nov 2011 21:45:30 +0000

The typical arguments in favor of barefoot running are far from convincing, in my opinion. The barefoot advocates certainly have a lot to say, but the simple fact is that there is no evidence that shoes are the cause of injuries, or that running barefoot will prevent injuries. The claim that a forefoot strike is most optimal for long-distance running is completely unsubstantiated. Where your foot makes contact in relation to your center of mass is more important than which part of your foot strikes the ground first. Heel-striking is not synonymous with overstriding, and correcting an overstride can easily be accomplished while wearing shoes. Furthermore, all of the elite runners wear shoes, and the available evidence suggests that the far majority of elite distance runners are heel strikers.

Despite all the indications that shoes are here to stay, I believe there is still value in >> Read full article

Free Seminar At The Westfield Running Company

Biomechanics Fitness and Performance — Fri, 30 Sep 2011 00:24:24 +0000

There is a vast amount of information available on running, however, much of it can be conflicting. For example, shoe companies will promote the benefits of wearing footwear with as much cushioning as you could ever want, yet recent research seems to support the claim that running barefoot will provide optimal results. The proponents of barefoot running have raised some excellent questions about running technique, particularly regarding foot strike.

In view of current trends, should you try to change your running technique? How important is your choice of footwear in determining how your foot strikes the ground? Should you ditch your shoes for good, or just replace the ones you currently own? Is minimal footwear the way to go? These questions and many more will be covered in the upcoming free event:

Foot Strike Seminar

Date: Wednesday, October 19, 2011
Time: 7:30 pm
Location: Westfield Running Company
> Read full article

Small Group Training Now Available

Biomechanics Fitness and Performance — Thu, 22 Sep 2011 18:00:07 +0000

I'm pleased to announce that I will now be offering Small Group Training to the masses! This will appeal to anyone who wants to take part in a serious training program with their friends or teammates. >> Read full article

Dehydration vs. Overhydration

Biomechanics Fitness and Performance — Thu, 08 Sep 2011 01:10:12 +0000

Are you drinking enough fluids? How much is enough? According to doctors, mothers and nutritionists everywhere, 8 to 13 glasses of water per day is absolutely essential for health and optimal function. If you exercise or participate in sports, then your trainer or coach may recommend drinking even more fluids before and after, as well as at regular 15-minute intervals during practice, training or competition. The emphasis is not merely on RE-hydration, but on PRE-hydration, the assumption being that any amount of dehydration is deleterious to performance and potentially dangerous to your health. I, too, shared this belief until I considered compelling reasons to question what is generally accepted as stock and standard protocol. It turns out that popular recommendations for fluid intake not only contradict what takes place during actual athletic performance, but may also introduce unnecessary health risks associated with overhydration.

You might not be as dehydrated as >> Read full article

Barefoot Running: Questioning The Benefits

Biomechanics Fitness and Performance — Sun, 14 Aug 2011 22:40:25 +0000

Barefoot running has taken off in popularity recently, aided in part by the research of Daniel Lieberman out of Harvard University, and the sales of Born to Run, written by Christopher McDougall. Unfortunately, I think there has been a tendency to blindly adopt and recommend barefoot running without considering all the available facts, or without even considering that some facts are simply not available at present. As stated on Lieberman’s home page:

“Please note that we present no data on how people should run, whether shoes cause some injuries, or whether barefoot running causes other kinds of injuries. We believe there is a strong need for controlled, prospective studies on these issues.”

That’s about as honest as you can get. Personally, I interpret that as a caution against jumping headfirst into barefoot running before considering any potential drawbacks, or any possible contradictions with >> Read full article

Toning Shoes: Claims vs. Reality

Biomechanics Fitness and Performance — Thu, 23 Jun 2011 21:45:06 +0000

There are more choices than ever before when it comes to running footwear, and toning shoes are among the recent trends that have gained in popularity. Do they really offer any benefit over traditional running shoes? Obviously, any company selling toning shoes will confidently state that to be the case. They stand to profit handsomely by convincing you, the consumer, that you will be better off with their product. Before you make any decisions, though, consider just a couple of the claims being made by the toning shoe proponents, and whether they stand up to even a basic level of scrutiny.

Claim: Toning shoes will shape and tone the calves, thighs and glutes.

Reality: When someone says they want to get “shaped and toned,” what they probably mean is that they don’t want to build any more muscle, they just want to be able to >> Read full article