7 Tips For Faster Running

 

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You’ve probably heard the old adage, “If you want to run fast, train to run fast.” It’s a simple sentiment for sure, but it’s true. While some people are blessed with the magic gift of speed, most of us aren’t.

Whether training for a 5k, an ultra-marathon, or even running down the basketball court, speed will improve your running which directly correlates to increased power and strength.

How to get there? Here are 7 tips to bring out the speed demon in you:

Stride turnover
In other words: cadence. Maybe you have no idea how many times a minute your feet hit the ground or why it even matters. A faster foot turnover means you’re not overstriding and are probably less prone to injury. A faster turnover creates faster running.

To do a test, count how many times your right foot hits the ground in 30 seconds. Double that number to get 60 seconds. Then double that amount for the total on both feet. Let’s say yours was 35 steps on the right foot for 30 seconds. Double it for 70 and double it again for 140 total steps per minute. That’s your cadence.

A cadence of less than 160 strides per minute is commonly seen in runners who overstride. The average recreational runner has a cadence between 150-170 spm while an Olympic marathoner’s is well over 180. Some websites can help track how many steps you take in a mile.

Speed work
A track session once a week will yield results over time, just be careful not to overdo it right out of the gate by trying to relive the glory days of high school track.

A favorite work out of mine is 400-meter (one lap) intervals at 5k race pace with a two- or three-minute rest between each. Try to keep each lap consistent in speed or within 5-7 seconds. Consistency is king.

Start with 4- to 6- 400s, and increase the number of intervals until you get up to three miles worth of speedwork in one session. Don’t increase the distance or time by more than 10-20 percent per week.

By alternating between high intensity intervals and rest, runners will increase their VO2 max, or the body’s ability to use oxygen. With improved VO2 max, the body will access more oxygen for muscles and you’ll keep burning calories long after the workout is done.

Cross train
For many, cross-training is the key to running faster and staying healthy overall. You don’t need to run more than 3 times a week to be fast. But I do believe in doing other physical activities to truly maximize your running efforts.

Some of the more common activities that use various muscles in the body include yoga, swimming and cycling. But mix it up! Cycling is a favorite because of all the different types of bikes out there that make it fun to be on two wheels, such as off-pavement steeds like “fat” bikes and gravel bikes.

A lot of athletes keep their top end by participating in high-intensity team sports throughout the winter. Ice hockey and basketball come to mind.  If solo sports are more your thing, have you thought about surfing? Yes, surfing in the winter. If you’re in shape enough for the gym and running, you’ll be prepared for the powerful waves and strength required to get on a board.

Tire Pulling
This may sound off the wall, but dragging a tire behind you while jogging works the glutes, core, hamstrings, calves and quads like no other activity. Legendary ultramarathoner Lisa Smith- Batchen incorporated this technique into her training in 1983 and started introducing it to her students not long after.

She lives and trains in Driggs, Idaho where she saw race horses train by pulling a tire. Her brother’s ice hockey coach also had his team practice by tire pulling. For runners, the technique helps with running posture and when removed, runners feel lighter and move faster.

Hill Repeats
If you can run up a hill at a good clip, you will reap the benefits of improved speed, muscle strength and more confidence. After a good warm-up, pick a hill you’ve always wanted to run up and see how far you can go in three minutes. Jog back down. Try it six times and see if you can run to the same spot or farther every time. Stamina and power are important factors in faster running.

Hit the gym
You don’t have to be a bodybuilder to go to them gym once or twice a week to use the kettlebells and yoga mats. In fact, you might not have to go to the gym at all if you have the equipment at home. Ahmed Jabai is the real expert when it comes to strength training, so I defer to him on best practices here.  Runner’s World is a great resource for essential strength exercises, as well.

Enter a Race
After you’ve put in a few months of training, you’re really ready to test your speed. There’s nothing like a running race to push your limits and see how far you’ve come. Use the first race as a starting point and enjoy the progress you’ve made along the way.

With dedicated training, proper planning and programming, you will get faster, regardless of body type and genetics.

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Online Personal Training (Online Coaching) and Work Out Plan Updates

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Online Coaching

Why Online Coaching?

  • Guidance is essential for consistent progress, motivation, and updated information. With online coaching you get all of the benefits of personal training EXCEPT MUCH MORE AFFORDABLE.


Duration: 1 Month
Price: $20/week, $75/month, or $125/2 months
Includes:

  • Full Work Out Routine Catered Towards Your Needs
  • Weekly Feedback (via email)
  • 24/7 Diet Advice Within NSCA-CPT Expertise (via email)
  • Weekly Form Analysis

How to start?

  • Contact me for a free consultation.
  • After the consultation, download the forms below, sign, scan, and email back to Ahmedjabaifitness@gmail.com.
  • Payments will be made through Pay-Pal and will be at the beginning of every month.
  • After forms are filled and payment is made, we can start at your earliest convenience.
  • Note: Forms are only available at MY OFFICIAL WEBSITE

Work Out Routines

Why Work Out Routines?
  •  Some people do not need a coach. They may just need a work out routine from a credible and trustworthy coach to follow in order to make consistent progress.

Duration: 1 Month
Price: $20

Includes:

  • Word Document With Customized Work Out Routine

How Do You Get Started?

  • Contact Me For A FREE CONSULTATION
  • Make Payment (via Pay-Pal)
  • You Will Be Emailed Your Routine Within Hours Of Payment

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Wherever you are…thank you for your time, have a great day everyone, and God bless!

Online Coaching, Workout Plans, Content Writing, And (coming soon) Life Coaching:

My Official Website

Social Media Links:

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Facebook

Instagram

LinkedIn

Affiliations:

TigerFitness

Powerhouse Aesthetics:

Facebook Page

Instagram Page

Photography:

SarahFayePhotography

Why Most Diets And Work Out Plans Are GARBAGE!!!

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There are some really good coaches out there, but “some” doesn’t compare to the majority. With fitness and looking good becoming more of a priority (or even just trying to not be obese) the fitness industry is completely saturated with online coaches and different programs. You could Google workout plans and find hundreds, if not thousands of different routines. Does that means they’re all good because they made it to the internet? No! That just means someone posted them on their site or forum. Today we have so many coaches and routines that it can get overwhelming for potential clients to decide. One may have more credibility through experience, while the other has actually attained a degree in the field. One can have decent results and accomplishments, while the other has none but claims to have accomplished a lot without proof. With seeing the extent some fitness models, coaches, and nutritionists will go, I can see how hard it is for potential clients to get confused and shy away from the idea all together. Hiring an online coach doesn’t have to be overwhelming, but there are a few things you should consider:

1) COOKIE CUTTER PLANS: A big problem with most online coaches (or coaches in general) are cookie cutter routines. What is that? That’s a “one size fits all” routine that they give to everyone regardless of unique needs, age, focus, etc. Immense numbers of coaches get exposed for sending cookie cutter routines to clients all the time.

SOLUTION: Make friends with some of the other clients by the same coach or do your research on him/her. Knowing what the other clients are doing helps you compare and see if the coach is really designing programs for YOU or NOT.

2) CREDIBILITY: Many coaches recently have perfected the art of SCAMMING. They know if a coach has a more accomplishing background, the client feels he/she too can accomplish that much under the wing of that coach. Unfortunately, many coaches have started either exaggerating their story or making up one. Some top fitness models have gotten exposed for claiming to have power lifting world records, black belts, charity, marathons, attaining looks naturally, etc. There really is no limit to the madness. Most “fitness gurus” have never been truly in the field of fitness.

SOLUTION:  Do a background check and find proof. No proof, no accomplishment. Most individuals would gladly have some sort of post or news in the paper about achieving something “so amazing”. He broke a world record? Have him (or look yourself) find it on a trustworthy site. Sources such as a friend agreeing doesn’t count.

3) NOT OPTIMAL: Regardless of if it’s workout or diet, always check to see if your coach is wanting to help you with an optimal plan. What do I mean? I mean your coach should be finding the best possible route for you to get LONG TERM RESULTS and have SOMEWHERE TO GO NEXT. It’s easy to get caught up on quick results, which is why many individuals don’t mind these coaches that prescribe crash diets. The low calories as a challenge and the coach as motivation makes up for the starvation, right? Coaches and program writers all over the world know that most clients want immediate results. So what do they do? They give them exactly what they want. Give the customer what they want and they’ll buy, right? The problem is not getting the results, but what happens to your body and what happens next. During a crash diet (basically starving for weightloss) you do plenty of harm to your body as well as give yourself no hope for progression. What do I mean? After the coach tells you to only eat 1000 calories, then what? Once your body finds homeostasis (balance to where your body stops changing and your weight loss stops) you have to drop more calories or do more work to further your progress. That means either working out more (expending more calories) or eating less (taking in less calories. After eating less than 1000 calories (let alone less than 1800) and working out almost everyday like a lot of these coaches prescribe. You will either end up in the hospital, gain your weight back after eating “normally”, have long term effects, get injured, lose ample amount of muscle, or even death (sounds extreme, but starvation combined with too much working out can be quite dangerous).

SOLUTION: Find a coach that tries to find your maintenance calories. See if he/she is making small adjustments along the way rather than big chunks at once. Aim for roughly one pound a week for weight loss/gain. LISTEN TO YOUR BODY. If you feel like you’re being starved or you can’t even function during the day then it’s a good signed of exaggerated dieting or training. Of course being hungry is a part of dieting, don’t get that mixed up (Everyone complains about hunger on a diet, well hunger is a side effect of not eating enough calories). Your coach should be working with you, not just prescribing extreme changes to your lifestyle.

Hopefully you now see what to look out for when looking for a diet plan, coach, or workout routine. In a heavily saturated industry, it gets overwhelming to find the right help. In order to get the help you need and deserve, you must first eliminate all the bulls*** and get to those who can really help you. We’re not here to sell plans, we are here to sell results and A BETTER QUALITY OF LIFE!
If you like the content don’t forget to LIKE, SHARE, and FOLLOW.
Wherever you are…thank you for your time, have a great day everyone, and God bless!

_________________________________________________________________

Online Coaching, Workout Plans, Content Writing, And (coming soon) Life Coaching:

My Official Website

Social Media Links:

Twitter

Facebook

Instagram

LinkedIn

Affiliations:

TigerFitness

Powerhouse Aesthetics:

Facebook Page

Instagram Page

Photography:

SarahFayePhotography

 

Getting Rid Of Arm Flab

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We’ve all had that one area where fat does not want to leave. That area that is last to shrink, but first to grow. For some people the back of the arm is a very difficult area to lose fat. These individuals will always wear sleeves and listen to gurus who preach “fat targeting” and inevitably “waist trainers”. The truth behind how to get rid of flabby arms (arm fat) seems very complex, but is actually quite simple. There are some things to consider before determining what actions you need to take. Below I will discuss some possible causes and their solutions (and in the order you should analyze and check off).

 

Cause 1) Body fat %: First off, if you’re body fat percentage is pretty high you will surely have “flabby” areas. A lot of people disregard the fat around their body while being fixated on a specific area. Time and time again I see someone with pretty high body fat claiming to do abdominal fat targeting. This is beyond ridiculous and should be avoided. Sometimes you’re body fat percentage will dictate how flabby these areas are.

 

Solution 1) Lower your body fat percentage by *gasp* dieting. Even when an area is the last to “tone up” (like most individual’s lower abdominals) if you get to a decent body fat percentage even the most stubborn areas should “tone” (most people under estimate their body fat percentage).  Girls hold more fat than guys generally because of hormones, so never hold unrealistic expectations for yourself. If you are male, know your expectations can be unrealistic as well (most guys want to look like fitness models who don’t even look like that year round, photo-shop, and take drugs).

 

Cause 2) Body Composition: The next step after dieting is realizing your muscle/fat ratio at specific areas. Some areas APPEAR “flabbier”, because of it’s soft appearance. When neglecting specific muscles, even when dieting that area will not look “toned”. Good example with myself would be when I am bulking, areas that have more muscle appear more lean due to the amount of muscle compared to body fat covering it. Another example would be guys weighing 130 pounds without 3D abdominals. That is because yes they’re low in body fat, but the muscle is non-existent. Same idea with other areas of the body.

Solution 2) Train every part of your body to make sure no area is lacking muscle. If you’re afraid of muscle, because you’re a girl Google some fitness models….not the anabolic/testosterone taking females you think are natural. If building muscle was so easy obesity wouldn’t be at an all time high. Never neglect exercise or building muscle. For the arms, I recommend working out the triceps to build some muscle, then combine with dieting to lower the fat covering it.

 

Cause 3) Loose Skin: Last, after all else has failed it is time to determine if it is just loose skin. Most individuals claim they have loose skin when they’re stomach still extends over their toes (and some guys can’t even find their manhood). If you have gotten to a low percentage of body fat and have built some muscle around the area, maybe it has something to do with loose skin. Do not, I repeat, DO NOT claim loose skin before fixing cause 1 and 2. This should be the last step of the process. Not only will you fix the arm flab, but will become all around healthier in the process.

 

Solution 3) Either live with it and be proud of your body and appreciate you even have one…..or you can have surgery. Your choice. I recommend just being happy with the body God gave you, but if you truly cannot live with it I recommend seeing a professional. You should not ever hate your body, feel you have to hide it, or feel you MUST change it. This decision is 100% yours to make.

 

As you can see, I don’t promise my ridiculous product “arm flab be gone 1000” will be the solution, but rather give you something you can actually use to help…..knowledge. With that said, it is up to you to change your life or pointlessly keep trying different creams and trainers. The decision is yours.

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If you like the content don’t forget to LIKE, SHARE, and FOLLOW.

Wherever you are…thank you for your time, have a great day everyone, and God bless!

Online Coaching, Workout Plans, Content Writing, And (coming soon) Life Coaching:

My Official Website

Social Media Links:

Twitter

Facebook

Instagram

LinkedIn

Affiliations:

TigerFitness

Powerhouse Aesthetics:

Facebook Page

Instagram Page

Photography:

SarahFayePhotography

MASSIVE CHEST Building Exercises

Today I want to share with you all the BEST exercises I have used when it comes to developing my chest. Below I will show you all videos of each exercise from my youtube channel. Add these exercises to your next chest work out to KICKSTART some new growth!

Paused Dips

Heavy Bench Press

Dumbbell Presses

Chain Push-Ups

High Volume Dips

 

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Wherever you are…thank you for your time, have a great day everyone, and God bless!

Add me PERISCOPE and SNAPCHAT for even more daily advice/information (add “ahmedjabaifit”)

Social Media Links:

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Affiliations:

TigerFitness

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Photography:

SarahFayePhotography

Fitness And Aesthetic Standards

 

Hello everyone! Today I share with you all a video from MY YOUTUBE CHANNEL about my take on the fitness and aesthetics standard. GUYS, THIS IS A MUST WATCH!!! If you are on your fitness journey please check out this video so you can have a clear perception of fitness and exercise for the right reason (as well as stay motivated along the way).

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If you like the content don’t forget to LIKE, SHARE, and FOLLOW.

Wherever you are…thank you for your time, have a great day everyone, and God bless!

Add me PERISCOPE and SNAPCHAT for even more daily advice/information (add “ahmedjabaifit”)

Social Media Links:

Twitter

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Affiliations:

TigerFitness

Powerhouse Aesthetics:

Facebook Page

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Photography:

SarahFayePhotography

NSCA-CPT (Exam Review And Studying Thoughts Post-Exam)

 

Hello everyone! Today I am sharing with you all our (my brother and I) NSCA-CPT Exam review and our thoughts on studying. THIS BY NO MEANS TELLS YOU WHAT IS ON THE EXAM, but tells you guys our thoughts on the exam and how we studied in order to pass our NSCA-CPT Exam.

Don’t forget to check out and subscribe to MY YOUTUBE CHANNEL if you enjoy my content 🙂

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If you like the content don’t forget to LIKE, SHARE, and FOLLOW.

Wherever you are…thank you for your time, have a great day everyone, and God bless!

Add me PERISCOPE and SNAPCHAT for even more daily advice/information (add “ahmedjabaifit”)

Social Media Links:

Twitter

Facebook

Instagram

LinkedIn

Affiliations:

TigerFitness

Powerhouse Aesthetics:

Facebook Page

Instagram Page

Photography:

SarahFayePhotography