I think it’s safe to say that if you want to be a better runner, you need to run.  To be a better cyclist, get on the bike.  Swimmers need to hit the pool.

Same goes for all endurance sports. It’s called the “principle of specificity“.

In order to improve as an endurance athlete, you’ll need a regular, consistent training plan that forces you to gradually increase your distance and speed.

But is strength training a waste of time for endurance athletes?

(Keep reading…giveaway details at the bottom of the post)

How can strength training help endurance athletes?

• Improves running economy, which reduces the amount of energy it takes to run at a given pace.

• Improves length of time running before exhaustion sets in.

• Improves cycling and running efficiency, particularly as an endurance athlete ages. Research.

• Swimming is highly technical and thus upper-body strength training plays a minimal role.  According to research, swimmers require highly specific forms of strength training to realize performance improvements.

• The athlete has better control over movement and enhanced ability to generate power.

• Helps strengthen supporting muscles and allows the maintenance of form/biomechanics when the prime movers begin to fatigue (normally late in races).

What types of exercises should I be performing?

There is no single best exercise or approach to strength training for endurance athletes. These tips and guidelines will help you implement a strength training routine or improve upon your existing program.

I recommend you check out some of the articles that Matt Dixon, Alex Hutchinson, Jon-Erik Kawamoto and Dr. Reed Ferber have written for further information on strength training for endurance athletes.

• Single leg work to improve single leg hip stability and balance.  Single leg squats and lunges are great.

• For runners, strengthening the hips is key to stabilizing your legs every time they hit the ground after a stride – this will help you eliminate and avoid knee pain associated with running.  See my interview with Dr. Reid Ferber for more on this.

• Focus on the lower body, but do not ignore upper body exercises – they will help you improve your posture and arm carriage.

• Core exercises should focus on creating stability – no crunches or situps.

• Machines at the gym are unnecessary – functional movements with a Swiss Ball, free weights or a TRX will be much more effective.

• Do most of your training on stable ground for maximum strength gains (i.e. don’t just train on a BOSU ball or a wobble board).

Infographic source: Globe and Mail

The Giveaways…

Now for the fun part!

I have two amazing giveaways for all you endurance athletes.

1. TRX Pro Kit (valued at $199.95)

The TRX Suspension Trainer is used by some of best triathletes in the world such as Chris Lieto and Tyler Stewart.

“I have limited time…I have to be very efficient and effective in any training that I do… I believe that 3x a week for 30 min. on the TRX will help prevent overuse injuries, create more power/strength that leads to time improvements.”  Tyler Stewart, Ironman Champion

Learn more about the TRX Suspension Trainer

2. Runners or Triathlon Functional Strength Program (valued at $100)

Win a Runners or Triathlon Functional Strength Program from professional triathlon coach, Matt Dixon of Purplepatch Fitness. The winner can choose the program they would like.

Check out this impressive list of professional athletes that Matt coaches: http://www.purplepatchfitness.com/professional-athletes

How to Enter

To enter for a chance to win a TRX Pro Kit or a Purplepatch Functional Strength Program, post a comment below answering the following questions no later than Wednesday, February 29, 2012 at 5pm EST:

• What endurance sport(s) do you participate in?
• How has strength training helped you in your endurance sport?
• What types of strength training / exercises do you perform to help enhance your performances ?

For additional entries (only eligible if you have answered the questions above in a comment)…

• Sign up for Healthynomics email updates using the form below. (1 extra entry)
  
• Share the post on Twitter, Facebook or Google+. (1 extra entry)
• Link to this post from your blog.  Be sure to provide me with the link within your comment. (1 extra entry)
  

Please let me know how many entries you’ve earned – up to a total of four.

I will choose one winner for the the TRX Pro Kit and one winner for the Runners or Triathlon Functional Strength Program.

The winner will be contacted by the email address used to make their comment below.

Good luck!

Although Healthynomics covers a wide-range of health and fitness related topics, running is a passion of mine.

Here is a list of 20 great blogs (in no particular order) for all of you runners to follow in 2012 and beyond.

I admire and appreciate the work done by all of these bloggers. If you want to be a better runner, add some (or all) of these blogs to your reader.

Happy New Year!

What are you favorites? Please feel free to add them in the comments section below!

1. No Meat Athlete

http://www.nomeatathlete.com/

Written By: Matt Frazier

If you’re a vegetarian, thinking of becoming a vegetarian or have a general interest in an alternative approach to fueling for running, No Meat Athlete is a great resource. Matt Frazier took over 10 minutes off his personal-best marathon time with a 3:09:59, six months after going vegetarian.

2. Strength Running

http://strengthrunning.com/

Written By: Jason Fitzgerald

Jason Fitzgerald is a 2:39 marathoner and running coach. Strength Running provides tips on injury prevention, rehabilitation and lots of other detailed advice to help you run faster. 

3. Runblogger

http://www.runblogger.com/

Written By: Pete Larson

I am a huge fan of Runblogger and have interviewed Pete Larson on this site. Pete is a scientist and some my favourite Runblogger posts focus on the science of running and more particular, running biomechanics. Pete also write lots of great running shoe reviews and actively tackles the pros and cons of the minilamlist / barefoot running movement.

4. Sweatscience

http://sweatscience.com/

Written by: Alex Hutchinson

Alex is a very accomplished writer. Sweat Science is about the science of exercise, fitness and training. While not every post is about running, Alex is also an accomplished runner and tends to gravitate to the topic quite a bit. Alex recently wrote a book entitled, “Which Comes First, Cardio or Weights“.

5. Peak Performance

http://peakperformance.runnersworld.com/

Written by: Amby Burfoot

Amby Burfoot was the winner of the 1968 Boston Marathon. After retiring from competition, he became a running journalist and author. Burfoot was the top editor (editor-in-chief) at Runner’s World for many years and both writes for Runner’s World and serves as editor-at-large.

Similar to Sweatscience, Amby dives into the science of running on his Peak Performance blog. A must-follow for serious runners.

6. Science of Running

http://www.scienceofrunning.com/

Written by: Steve Magness

Steve is a coach and scientific advisor for the Nike Oregon Project in Beaverton, Oregon where he works with some of the top runners in the U.S.

The Science of running digs deep into the topics such as VO2max, training methods, running drills, biomechanics, cross-training and much more. Great blog for competitive runners and those recreational runners that want to take their training seriously.

7. Running Technique Tips

http://www.runningtechniquetips.com/

Written by: Brian Martin

As the name of Brian Martin’s blog suggests, good running technique is the focus. According to Brian, there are three important ideas that justify taking running technique seriously:

• Running should be enjoyable and mostly pain free
• Injuries should be the exception, not the rule
• Performance improvements are possible by learning to run better, not just training longer and harder

His blog reflects these ideas.

8. Float On

http://reidcoolsaet.com/

Written by: Reid Coolsaet

Reid Coolsaet is Canada’s current fastest marathoner and will represent Canada at the London 2012 Olympics Games. Reid is a savvy and creative writer. His posts include detailed race updates, observations from his training, pictures from his travels and more.

I did a Q&A with Reid a few weeks back.

9. Adam Campbell’s Blog

http://cdamaampbell.blogspot.com/

Written by: Adam Campbell

Adam Campbell is a former member of the Canadian National Triathlon and Duathlon teams. While Adam still has a passion for triathlon, he made a very successful transition over to trail and mountain running (2^nd place at the 98km Courmayer-Champex-Chamonix).

Adam blogs about his races, training, gear and the task of balancing his life as a competitive mountain / trail runner and articling law student.

I interviewed Adam a few months ago. View the interview with Adam.

10. Running and Rambling

http://www.runningandrambling.com/

Written by: Donald Buraglio

I like Running and Rambling mostly for the great running shoe reviews – great descriptions, in-depth analysis and stunning photography.

Donald has been heavily involved in the minimalist running movement and as such, his reviews often cover the latest barefoot alternative running shoes.

Running shoe geeks go wild!

11. Run the Edge Blog

http://www.blog.runtheedge.com/

Written by: Adam Goucher and Tim Catalano

Adam and Tim are very accomplished runners and the authors of Running the Edge. They have written some great posts that cover the emotional and inspirational side of running.

12. The Science of Sport

http://www.sportsscientists.com/

Written by: Ross Tucker and Jonathan Dugas

Ross Tucker and Jonathan Dugas completed their Ph.D.’s in the Exercise Science and Sports Medicine Research Unit at the University of Cape Town.

Their blog covers in depth analyses behind sports and sports performances. Running is clearly a passion as many of their posts cover the topic. They also published The Runner’s Body in May 2009.

13. iRunFar.com

http://www.irunfar.com/

Written by: Byron Powell

Fantastic resource for information for trail running and ultramarathons. Trail and ultra running news, race reports, gear reviews and athlete interviews.

14. Speedendurance.com

http://speedendurance.com/

Written by: Jimson Lee

Jimson is a Masters Athlete and Coach. He was the President of the Metro Athletic Club based in Vancouver, BC.

Speedendurance.com is posts on a wide range of running topics. I particularly like its focus on speed and speed endurance.

Also includes lots of great analysis, commentary and videos of elite performances.

15. Run Bulldog Run

http://www.runbulldogrun.com/

Written by: Steve Speirs

Steve Speirs is a very good runner (2:45:22 at the 2011 Boston Marathon), the author of “7 Weeks to 100 Push-Ups” and the creator of onehundredpushups.com. He also maintains Run Bulldog Run.

Posts include Steve’s race reports and gear reviews – love its personal and unique approach.

16. The Running Injury Clinic

http://therunningclinic.com/blog/

Written by: Blaise Dubois

The Running Clinic blog is a must for those seeking a information on the prevention of running injuries. Blaise also covers the minimalism trend in detail.

17. Coach Jay Johnson’s Blog

http://www.coachjayjohnson.com/

Written by: Jay Johnson

Jay Johnson currently writes for Nikerunning.com and is a contributor to Running Times magazine. After coaching for six years at the University of Colorado he went on to work with professional athletes, where he coach three different USATF champions.

His blog includes tips for novice and elite runner alike.

18. Christopher McDougall’s Blog

http://www.chrismcdougall.com/blog/

Written by: Christopher McDougall

Good for anyone that has read Christopher’s book, “Born to Run“. Obviously a large focus on barefoot / minimalist running here. I enjoyed particulary enjoyed reading this post: Lost Secret of Perfect Running (or, Ever Wonder Why Running Shoes Always Get Great Reviews?)

19. Runningwarehouse.com Blog

http://blog.runningwarehouse.com/

Written by: RunningWarehouse

The supplemental blog to running gear shop “The Running Warehouse”. Great for running shoe geeks.

I like it because they often provide early looks and reviews of upcoming running shoe releases.

20. Predawn Runner

http://predawnrunner.com/

Written by: Greg Strosaker

Predawn Runner provides tips and inspiration to those who want to make running a bigger part of their life.

I really enjoy Greg’s “Tripped-Out Running” posts which help people overcome the challenges of busy professional or family lives and maintaining training while on the road.

It can be difficult to sift through the thousands of nutrition sites on the internet to find quality advice based on science, but explained in layman’s terms.

Enter Darya Pino.

Darya is a scientist and the creator of one of TIME’s 50 Best Websites of 2011 – Summer Tomato. Summer Tomato offers tips and advice on healthy eating, especially for foodies living in urban areas.

Darya provides the perfect balance between science and easy-to-understand, practical nutrition advice.

“Summer Tomato is not a diet, it is an upgrade.” – Darya Pino

A huge thank you to Darya for her time and expertise!

Q&A

How did you go from fighting food to loving food?

Darya Pino: When I stopped looking at food as a vehicle for different nutrients (protein, carbs, calories, etc.) I learned to embrace it as the natural fuel for my body and appreciate it’s real nutritional value as a whole, delicious entity. The healthiest food is grown with care and harvested in season, and is also what tastes the best. That is my dirty little secret.

Building healthy eating habits can be tough. What tips do you have making new healthy habits stick?

DP: It has to be consistent and rewarding. People rarely make habits out of torturing themselves.

Learning to cook is intimidating for some people. Do you have any advice to overcoming this fear?

DP: Start with good ingredients and it’s hard to mess up. Also start simple, making food that’s too complicated can be frustrating and gives you more chances to make mistakes.

What advice do you have for those powerful cravings that occur when starting to eat a healthy diet?

DP: I think if you have powerful cravings for junk food you’re doing it wrong. Try adding more healthy fats, proteins and intact grains or beans to your food. I stopped wanting cookies when I started eating oatmeal.

You have tried many different diets in the past. What is you overall philosophy when it comes to dieting and weight loss?

DP: The trick is to eat real food. It’s more satisfying both nutritionally and sensually, so you naturally eat less and feel better. Also, don’t ignore how (as opposed to what) you eat. Chew thoroughly, sit at a table and taste every bite. Mindless eating is a bad habit.

From a nutritional standpoint, why is it important to eat locally?

DP: Eating locally isn’t necessary, but most foods start losing nutritive value immediately after harvest. So the faster food gets to your plate the better.

What are some of your favourite resources for nutrition and cooking?

DP: For nutrition I get all my information from the PubMed database and don’t rely on anyone else to interpret the studies for me. It’s a great resource if you understand the technical jargon. For cooking and recipes I love Google.

There are countless recipe resources online and I usually pick a few of the best sounding ones and wing it from there. I also adore Cook’s Illustrated and have been a subscriber for years.

How do you stay fit?

DP: I workout regularly (light cardio and weight training), but I’m always sure to get in my 10,000 steps a day. People underestimate the importance of not being sedentary for hours at a time, even if you plan on going to the gym later.

What’s your experience with interval training?

Image source

I am not sure about you, but when I hit the 1-minute mark in the plank, my core is barking at me to stop.

And for those of you not familiar with the plank exercise, it works the abdominal, back and shoulder muscle groups and is good overall indicator of core strength.

This man, George Hood, recently set a world record plank time of 1 hour, 20 minutes and 5.01 seconds.

“I wanted to raise awareness with regard to the benefits of core strength, for one’s personal fitness and overall health,” said Hood, a personal trainer and former Marine. “I see so many people who are overweight, have bad posture and can’t walk from point A to point B. It all comes back to one’s core, and this particular exercise is the best one out there.” – George Hood

Feel free to post your best plank time in the comments section below.

In this short movie, Dr. Michael Evans, doctor-professor and director of the Health Design Lab, answers the question: What makes the biggest difference to my health?

Reid Coolsaet is Canada’s current fastest marathon runner. On October 16, 2011 he finished 3rd in the Scotiabank Toronto Waterfront Marathon with a time of 2:10:54.9.

In 2010, Reid ran a London 2012 Olympic qualifying time of 2:11:22.

We wish Reid all the best with his training leading up to London Olympics and of course, Canada will be cheering him on!

To follow Reid’s progress, be sure to check out his blog.

Healthynomics: Do you have any mentors or other athletes that you admire?

Reid Coolsaet: Dave Scott-Thomas has been my coach for 13 years and is a great mentor.  He’s had a long-term approach to my training which helped me develop at my own speed as I came to him with little training volume.

I get inspiration from so many athletes all the time.  In my early days of running I looked up to Kevin Sullivan, Jason Bunston and Graham Hood.  I felt I could relate to them because I grew up in the same area as they did and they were all international class runners.

HN: From a mental perspective, how has running impacted your life?

RC: Running has really helped my confidence and made me believe in myself a lot more.  Running has made me more patient, fitness doesn’t happen overnight and it can take years to get fast.

HN: What was the biggest challenge for you when transitioning up to the marathon distance?

RC: There weren’t that many big challenges into transitioning for the marathon except for the race itself.  The race is so brutally hard in a different way than the 5 and 10km and until you race one fast it’s hard to know what to expect.

Early morning running, drinking on the run, more mileage, longer workouts seemed to transition fairly smoothly.

HN: What do you do right before a race to prepare yourself to compete? Any race day rituals?

RC: Go to the bathroom.  I get everything organized the night before a race, chip in the laces, bib on the singlet and make sure I have all my gear and food.

HN: What is a typical pre-race meal for you and how many hours before a race do you eat?

RC: Before a marathon I’ll have a bagel and banana 3 hours before and then a Harvest PowerBar an hour and half before the gun, for hydration I use Ironman Perform.

HN: Running has a huge mental aspect. How do you keep your motivation and mind sharp to compete?

RC: Consistent training and focusing during tempo runs is the best practice to stay focused while racing.

HN: After a race, what do you do to recover?

RC: My favorite recovery snack is a PowerBar Protein shake (Chocolate PowerBar Protein mix, milk, banana, peanut butter, ice).  Followed by light stretching and then a cold tub.

HN: Do you perform any strength exercises to supplement your running and help avoid injury?

RC: I do form drills 2 X week and core exercises 2-3 X week.  I used to lift light weights when I ran track but I don’t do many weights anymore.

HN: Tell us a bit about your upcoming training trip Kenya.

RC: I’m going to Iten, Kenya for 5 and half weeks.  I went earlier this year and I really liked it and decided to go back next year (Jan 1st).  The weather, trails, athletes and the simple life all felt perfect for a winter training camp.

Iten is located at 7800 feet which is great for altitude training.  A few of the very best marathoners in the world train in Iten, no better place to witness the great ones.

Video – Reid Coolsaet in Kenya

HN: What is your goal for London 2012?

RC: My goal for London will always be dictated by how my training is going.  As of right now I have a goal of top 10 in mind.

I am a big advocate of maintaining a strong body in order to run faster and avoid running related injuries. Whether it’s a simple dumbbell routine or body-weight exercises using the TRX – maintaining a baseline level of muscular strength is an essential supplement to any runners training regimen.

When I first heard about Steve Speirs through Pete Larson over at Runblogger, I instantly felt a connection with him. Not only is he Welsh like my brother-in-law, he believes that being stronger can make you a better runner.

Steve Speirs is a very, very good runner (2:45:22 at the 2011 Boston Marathon), the author of “7 Weeks to 100 Push-Ups” and the creator of onehundredpushups.com. He also maintains a great blog entitled, Run Bulldog Run – be sure to check it out.

Steve provided us with a little background on himself and how “7 Weeks to 100 Push-Ups” came to be.

Healthynomics would like to thank Steve for his time!

The Questions

Healthynomics: You’re a busy guy! How do you balance your career and family life while still managing to train and compete?

Steve Speirs: I’m fortunate in that I have a very supportive family. Also, the past couple of years I’ve tended not to follow a strict training plan, and been more flexible in my training. The fact that I’m now able to work from home has also been a major factor in my ability to train at “odd” hours of the day.

It’s not uncommon for me to run a few easy miles before starting work, and then popping out during lunch or after work for a more quality workout. I’m lucky that family, work and fitness all slot nicely together at the moment, and try to make the most of my current situation.

HN: Do you have any mentors or particular athletes that you admire?

Steve Speirs: My favorite athlete is the former world marathon record holder (and still UK marathon record holder), Steve Jones – a regular working class man from Wales, but one of the gutsiest runners you can imagine. I guess his passionate will to win made a big impression on me as a teenager, and still influences my “never say never” attitude in training and at the races.

Here is a YouTube link of one of my favourite Steve Jones races: http://www.youtube.com/watch?v=UlinW5ZwzGc

HN: Can you tell us how the one hundred push ups idea started?

Steve Speirs: Bit of a long story, but I first read about a similar exercise plan on a friend-in-the-UK’s blog in June 2007. At the time, I was looking for a simple strength program to compliment a fall marathon schedule I was following, did some research and decided to come up with a fairly basic, progressive plan with the end result of being able to do one hundred consecutive push ups.

In the months following the launch of hundredpushups.com I received many requests for similar programs – sit-ups and squats initially, but then pull-ups, dips and lunges later on. I think the main attraction is the simplicity of the challenges and the fact that you can follow the programs pretty much anywhere without any specialist equipment is an added bonus.

HN: How realistic is it to be able to complete one hundred consecutive pushups in seven weeks?

Steve Speirs: Naturally there are many factors which can influence the outcome, but judging by some of the mail in my inbox, the success rate seems to be reasonably high. I know of a few people who completed the challenge in less than a month, but on the flip side there are folks who have taken many months to reach the magic hundred.

My personal opinion is that it’s more important to perform push-ups two or three times a week on a regular basis, than to go hell for leather for a few weeks and getting burned out. It may sound counter productive, but I usually advise people struggling with the challenge to focus more on regular workouts than on the “100 push-ups” outlined on the web site. At the end of the day, the less stress approach is usually more enjoyable and yields better results anyway.

HN: How has increased strength from your programs helped you as a runner?

Steve Speirs: Generally, yes, especially the core strength from the 200 sit-ups program. Squats can be a runners best friend too, but be sure to start off easy and build into the program gradually.

Here’s Link to interesting blog post related to the 100 Push Ups, 200 Sit Ups and 200 Squats programs: http://predawnrunner.com/2011/03/review-100-push-ups-200-sit-ups-squats/

HN: Any tips for runners to avoid running related injuries?

Steve Speirs: Well, there’s the good old 10% rule for starters (don’t increase weekly training mileage by more than 10 percent per week).

Add new shoes to your current rotation well before the current ones are ready to be retired. Run your easy runs easy, and try not to get sucked into the “faster is better” mentality – there’s a time and a place for both quality and recovery runs.

HN: What are your favourite running training tools?

Steve Speirs: My favourite online training tools include the excellent social site for athletes dailymile.com and the McMillian Running Calculator.

HN: Any favourite running websites?

Steve Speirs: No real favourites to be honest. I typically just do a Google search when I’m looking for specific information, and browse from site to site until I find what I’m looking for.

HN: What are your favourite races?

Steve Speirs: Tricky to answer, but I’d probably plump for the 2011 Boston Marathon (2:45:22 PR), 2011 24-HR Adventure Trail Race (106.25 miles and an unexpected 1st place) and the 2009 Cayman Islands Marathon (winning a marathon was such a special moment).

Well I would officially like to announce our men’s winner, George Wang.

Congrats George!

George was kind of enough to provide his initial review on the VIVOBAREFOOT Evo.

“I’ve been wearing the shoes everywhere! I really love the style, portability, and health benefits that come with these shoes.

On the downside, when I first started wearing them, they caused abrasions to the upper side of my toes where the shoe bends while running, to the point when it was too painful to walk in them.

Ever since I started wearing socks, I’ve had no problems and been enjoying them very much.” – George Wang

Stay tuned for our next contest…

Olympic bobsled champion, member of Canada’s national rugby team, occupational therapist, Right To Play ambassador, aspiring track cyclist – multi-talented might be an understatement when used to describe Heather Moyse.

A huge thank you to Heather for her time!

The Interview

Do you have any mentors or other athletes that you admire?

Heather Moyse: Growing up, being 3 years younger than my sister, I just always wanted to keep up with her and try to fill her shoes when it was my turn to make certain teams. Each member of my family continues to be my primary role models – excelling in what they love to do, while maintaining a positive perspective and keeping their core values as priorities. I DO admire many other athletes, however. Terry Fox, for example, is an inspiration that reflects what you can do if you really put your mind to it and have the right perspective. I would have to say that my strength and conditioning coach, Matt Nichol, who has become a great friend of mine, is my biggest mentor (whether he realizes it or not)! He has been the perfect trainer for me, and has taught me SO much over the last few years. I continue to learn things from him all the time – often when he doesn’t realize he’s teaching!

From a mental perspective, how has sport impacted your life?

HM: I played innumerable sports growing up and happened to have a natural athletic ability. Maybe it was because of that natural athleticism, or maybe it was because I had always considered sport to be extra-curricular to what I was going to do to earn a living, but I never WORKED at it. I only played sports because I enjoyed them. I wasn’t trying to make it at the next level, so actually training to improve just wasn’t an option for me at the time. I didn’t start lifting weights until I was 27 years old when I was named to the National bobsleigh team 5 months before the 2006 Winter Olympics in Torino.

Suddenly realizing that I did not want to just miss out on making the Olympics because of not training, I did everything I could to have no regrets at the end. I developed a work ethic that enables me to thrive off of challenges and enjoy stretching my boundaries of abilities. That work ethic goes beyond sport. It has made me realize that one can improve in anything with lots of hard work, and that success comes to those who are willing to believe in growth and put in the effort.

What healthy eating habits do you have and what resources do you use for nutrition advice?

HM: I think, just as I think for training programs, that eating habits and nutritional needs are unique for every individual. Personally, I eat a lot of grilled steak, chicken, and salmon. I love salads (usually Greek because I love feta cheese, although I don’t like olives). I think that too many people shy away from carbs, thinking they’re a source of fat. But potatoes don’t have any fat OR cholesterol in them, and I’ve gotta say that my favourites are garlic mashed (whipped) potatoes or fries. I would have to say that my healthiest eating habit is not restricting my diet at all.

I just make sure that I get enough protein and carbs to get through my workouts and competitions, but I don’t deny myself of any cravings that I may have. (That makes me a much happier person! lol) The important thing is to not replace the healthy foods with the unhealthy cravings, but to make sure that you’re getting the nutrients that you need first! The best advice is about balance, and finding what is right for you!

What are your favourite exercises to build the strength and speed required for bobsleigh?

HM: For bobsleigh, I would have to say that my favourite exercises for strength and speed would have to be the bottom-up (or ‘rack’) squat. It’s not always about strength and how much weight you can move, but how quickly you can move it. Because I didn’t live in Calgary – (home of good indoor push-start technology), I also pushed cars in training to simulate the start and train the muscles to be quick and strong in the actual position needed to push a sled effectively and efficiently.

Note: My brother likes to say he’s helped me with my training… sitting in the driver’s seat with the car in neutral, rolling down the windows with “Eye of the Tiger” blaring from the speakers, while I push him from behind!

You travel much of the year. How do you ensure that you continue to eat healthy and stay fit for competition while on the road so much?

HM: For me it’s just about making sure that I get enough protein and carbs to get through my workouts and competitions. The rest of it is about being mentally prepared to deal with whatever is presented. Sometimes we stay in places where the food isn’t very good or good for us… It’s a matter of knowing that I have trained my body hard enough to win under not-so-perfect conditions. Those who get caught up in eating very specific foods may find themselves in mental trouble on race day if those foods are not available. It’s just as dangerous as superstitions and rituals that you may not have control over in certain circumstances.

Tell us a bit about your true passion of using sport as a medium for development.

HM: I believe that sport is an ideal medium for development at multiple levels – international, team, community, national, and international levels. At the grassroots level, it also teaches the values of hard-work, commitment, responsibility, communication, respect, acceptance, time-management, and healthy living. Sport can break down barriers and overlook prejudices and stereotypes. It can open lines of communication, be a source of integration, be a means of education, and create international relations.

You have recently decided to add track cycling to your sports resume. What aspect of the transition to track cycling do you find the most challenging?

HM: I would have to say that the most challenging part of my transition to track cycling has been (and continues to be) figuring out how to optimally use my power through the bike in a smooth cyclical output. It’s an extremely technical sport, but as a cognitive athlete I’m thoroughly enjoying the challenge of figuring it out mentally, and then trying to apply it in training. The smallest of details make a difference, and it’s been fun trying to figure it all out.

Well I would officially like to announce our women’s winner, Debbie Sniderman.

Congrats Debbie!

Debbie was kind enough to share a few thoughts on the shoes and also a couple of pictures.

Debbie’s Thoughts

These shoes are light and comfortable! I was pleasantly surprised how nice the flat bottoms with no “bloatware” felt under my flat feet.

One of my feet has a bone spur at the base of my big toe, so I typically can only wear shoes with a “tall toe box” that have enough room near the top of the shoe lace area. These shoes have enough room and the uppers are soft and pliable, so they feel great!

I wore these shoes without socks and definitely recommend wearing them with socks for any long walk or workout instead of actually going barefoot.

Socks helped to absorb moisture since they don’t breathe well and to protect the back of my ankle from rubbing on the heel support.

With socks these shoes are great for long distance walks, and people with flat feet who may need a tall toe box should definitely try them!

Check these shoes out!

“The Box tells you that you need to lose fat to get healthy. This book will convince you that you need to get healthy to lose fat.”  – The Dark Side of Fat Loss

Fat loss and nutrition is a huge topic and truthfully, a topic I have largely avoided on this blog.

Today however, I have decided to tackle this subject for the first time with the help of Sean Croxton from Underground Wellness.

Listen to the podcast

Sean recently completed his first book entitled, The Dark Side of Fat Loss.

The book looks at many of the misconceptions and myths about fat loss and nutrition.

One of the biggest take-aways I got from reading the book was that fat loss is not just about the balancing act of calories in versus calories out.

What you eat appears to be much more important than how much you eat and hormonal balance is vital.

I have never had a weight problem myself, but the book raised numerous points that made me think about my own nutrition and how my body manages the high-carb, insulin producing roller coaster that I have put my body through over the years.

While Sean’s book focuses on fat loss, it will hit home for many lean, supposedly “healthy people” as well.

Listen to the podcast

I have listed the questions I asked Sean below.

The Questions

1. Sean, before I ask you a few questions, can you give our readers a bit of background on yourself and Underground Wellness?
2. Conventional wisdom says you lose fat to get healthy. Your book convinces readers that you need to get healthy to lose fat. What does this mean?
3. You’ve indicated the vital roles that proper hormonal balance plays in fat loss – especially leptin and insulin. How does exercise tie in?
4. If dietary cholesterol has nothing to do with blood cholesterol and heart disease – why do we continually receive advice form the medical world that sates otherwise?
5. What positive changes have you noticed since following the advice outlined in your book and joining the Dark Side?
6. Stress is terrible for many aspects of our health and well-being. What do you do to keep your stress levels in check?
7. From following your site and your YouTube channel…I can see you’re a pretty fit guy! What are your personal favourite types of workouts?
8. Can you let us know again where we can find your website and your new book, The Dark Side of Fat Loss?

Listen to the podcast interview with Sean Croxton