Trail Running in Vibram KSOs

I've had my Vibram KSOs for sometime now, but I've only been wearing them for my runs up to 3.2 miles. I've also only been wearing them on the road.  I had yet to try them out for trail running.  All my research said to give them awhile before hitting the trails since trail running is so different than road running.  Well today, I decided it was time.  I strapped on the Vibram Five Finger KSOs and headed to Bent Creek and ran the Lake Loop which is about 1.72 miles.

WOW!  I loved them!  Honestly, there were a few small rocks that hurt like hell - one even left a small bruise on my foot - but it was amazing at how my body and running style adjusted so quickly.  I've always had a  pretty good stride length and running on trails I always felt like I was bounding over rocks, stumps, puddles etc... Not the case in the Vibrams.  On the first twinge of pain, my stride immediately shortened and my turnover rate increased.  I lost no time by shortening my stride, and in fact, I believe I actually ran faster than I would have in my regular running shoes.

I could feel every rock and stump I stepped on, but in a good way.  I could feel the sensation when going through muddy areas.  I swear at one point, I could feel myself slip in the mud before I actually slipped...like "spidey sense".  My reaction to adjust and catch my balance was seemingly super!

My legs felt fresh the whole run and whatever pain I would get here and there from sharper rocks, was gone within a step or two.  I actually felt so fresh close to the end of my run that I jumped up on a large rock in the middle of the trail like I was a kid again to avoid some sharp rocks on either side.  I  effortlessly jumped up onto the rock and back town the other side in a fluid motion.

Going up hills, I have a tendency to go up a little flat footed unless I'm running hard.  In the Vibrams, I instinctively went up on the balls of my feet which made going up the hill so much easier. 

All in all, I actually felt very primal as I ran over rocks, stumps and through mud and puddles.  The sensation of my feet contouring to stumps and larger rocks was so cool!

I think I'm quickly becoming a barefoot/minimalist running convert.  I haven't decided yet, but I'm leaning to running the Asheville Citizen-Times Half-Marathon in my Vibrams in September.  I'll let you know what happens.

Extreme Makeover Weight Loss Edition on ABC

For those of you that know me, you know I'm not a big fan of NBC's Biggest Loser because the contestants are made to feel bad that they didn't lose enough weight.  Any weight loss should be celebrated.  Anyway, I was very excited to watch a new show on ABC called Extreme Makeover: Weight Loss Edition.  While I enjoyed this show a bit better, it still had the same flaws in my opinion.

If you listen close, you'll realize that the woman didn't lose all her weight in a year by working out 3 days per week, 20 minutes per day which is about what the average person can do.  She was working out 5 to 6 days per week (not unrealistic or even hard to do mind you...) and working out up to 6 hours per day.  Honestly - Who has 6 hours per day to work out?  We have work.  We have families.  We have kids that need cared for.  Also - ABC gave her a home gym...not just an exercise bike, but a whole gym!  I know I can't afford that.  Can you?  While the story makes for good TV, I'm afraid these shows are setting unrealistic expectations.  It is easy to gain weight but hard as hell to lose it.  I know - Honesty hurts but I've been there!

Set realistic expectations - 80 lbs in 90 days is not realistic in my opinion (unless of course you can afford to hire a personal trainer to move in with you, and the 6 hours per day to train...)  That's over 6.5 lbs per week.  Pick up any fitness book and they all say the same thing - any more than 1-2 lbs per week, and you are probably losing more than fat - you are losing muscle & water...  When all was said and done, I believe she lost an average of 3+ lbs per week...That's not too bad at all.

Realize however, that she lost the weight so fast, she had to have the surgery to cut off the excess skin.  By losing the weight more slowly, she wouldn't have had as much of a problem with the "hanging skin".  I don't know how much that surgery costs, but it's probably not cheap.

If you need to lose weight, and want to do it safely, call me.  I'd love to help.

What is a BOSU Ball?

Have you been in a gym or a store and seen those big blue half-balls?  You may have wondered what the heck those are for.  A BOSU Ball is a pretty cool workout tool.  On it's base, it is a more stable version of a exercise ball.  You can sit on it and do various exercises.  You can even stand on it while doing various exercises to incorporate a wide range of what's called "stabilizer" muscles.

Flip the BOSU Ball over and now you have a balance board in which you can stand on for balance training, or again, do various exercises and incorporate those stabilizer muscles.

It's a great way to increase the challenge of your existing workout, introduce balance training and get a great workout.  They are not cheap like an exercise ball.  They run a little over a $100 depending on where you get them.

Road Runner Sports has them as pictured below.  If you'd like one, you can visit the Road Runner's site by clicking on the ball below. Join RR's VIP program and get it for less than $100. By clicking on the ball below to make your purchase, you'll also be helping to support this site.

Biggest Loser Review by a Certified Personal Trainer

NBC's Biggest Loser sounds like a great idea.  Take some obese individuals, help them lose weight, inspire others...Great concept.  To be honest, I never watched the show until recently and I have to say I'm concerned with the message it is sending and how the whole program is viewed by the general population.

First of all, the contestants work out for 5 to 6 hours per day - Yes, 5 to 6 HOURS.  That's insane!  Pro athletes...sure...but obese individuals with no exercise experience going from zero to 6 hours per day....I'm shocked there aren't dozens of injuries.  Also - I'm not sure the show makes it clear how long the workouts actually are.  The average person - even a stay at home parent - doesn't have 6 hours to spend working out.  It's just unrealisitc.

Secondly, the obsession with weight loss rather than body changes or "body composition".  Read any book, take any certification course and you'll learn that 1-2 lbs per week is a healthy amount of weight loss.  Any more than this and you are likely losing water or muscle or both.  Losing 20 lbs from one week to the next just isn't healthy and it's not a good example for viewers at home.  Again, just unrealistic in what viewers at home can expect to achieve.

I watched last night, and a woman had lost 2 lbs since the last weight in.  The perfect amount to lose.  She seemed so sad that it was only 2 lbs.  This was understandable as people tend to place higher expectations on themselves.  What really ticked me off, was how disappointed the trainers were.  These are the people that are supposed to know this stuff and be supportive no matter what!  One guy lost several pounds since the last weigh in and the trainer - I think it was Jillian, seemed devastated and acted like the guy wasn't trying.

All in all - I have to say I'm a big fan of fitness, but not NBC's The Biggest Loser.

Weight loss is going to take awhile.  People don't gain 20, 30 or even a 100 lbs overnight so there is ZERO reason to think it's going to come off that fast.  1-2 lbs per week is a good, safe, achievable goal.  Exercise 5 days a week - 2 days of strength training and 3 days of cardio is a  great way to start and get results.  For more info on losing weight safely - contact me and I'll be happy to give you a free workout.

Is P90X Good for Beginners?

Switching from my Running Coach hat to my Certified Personal Trainer hat - I often am asked what I think of Tony Horton's P90X program.  I have to say - the infomercials make it sound really good.  I decided to buy a used copy that someone was selling on Craigslist here in Asheville so I could give it a try.

Honestly, I find it all a little funny how everyone acts like "muscle confusion" is something new that Tony Horton invented.   As a certified personal trainer and someone with significant coursework in Kinesiology, I've heard about "adaptation" and the need for variety in a workout for a long time.  Tony just managed to package the concept and make a kick-butt infomercial that is on ALL the time.

Anyway - to the program.  You really need to decide what level of shape you are in.  If you (a guy) can do15 push ups and 3 pull ups, then you can probably handle this, although it will definitely kick your butt!  I did the "Core Synergy" dvd with my wife tonight and it's tough.  What's fun is that there were some variations of exercises that I hadn't tried before.  It really does wake up your body.

My advice - If you can't keep up, just do what you can do.  Hit "pause" if you need to...build up slow.  As Tony says - "Do your best, and forget the rest." Even the manual says it's a serious workout - hence the "X" for extreme!  They recommend Power 90 (the original one) or the newer 10 Minute Trainer.  I think that's good advice personally.  Some of the moves were rather complex and they don't show you the moves until they are doing them in the workout.

PROS: Fun, lot's of variety, challenging, Tony is a riot...very funny and very motivating.

CONS: Difficult at first to follow the moves that are new, possibly too challenging for the type of person the ad really appeals to in my opinion. 

I enjoyed the workout so much, I'm considering becoming a Team Beach Body Coach.  I would certainly recommend P90X and from what I've seen, and my own workouts that I've designed, the 10 Minute Trainer looks great too...much more suited for beginners.

Can I Run a 5K in Vibrams?

Many people ask me about my new Vibram Five Finger KSOs.  What are they like?  Are they comfortable? Can I run a 5K in the Vibrams?

I've had them for several weeks now but had been keeping my training runs short...just a mile or so.  Yesterday, I decided to head down to the Hominy Creek trailhead and run to Carrier Park and back...a total of 3.2 miles.  I had no problem running in them what-so-ever.  This particular run is mostly paved trail, but there was some wood-chip trails too.  That part was heaven. The pavement can still be a little hard, but I'm sort of used to it now.

I went out for a nice easy run since this was going to be the farthest I'd run in them, so when I had to stop and give directions, I wasn't upset at all.  Turns out, I was running a pretty good pace without realizing it.  Despite my minute or so stop to give directions to a lost motorist, I still ran one of my faster times for that route.

All in all - a big "thumbs up" to the Vibrams!

Vibram Five Fingers - Day Two - God's Shoes?

Well, today was day 3 of wearing & day 2 of running in the new Vibram Five Finger KSO's.  I have to say, I felt much better in them today.  I didn't feel the jarring sensation as much today while running downhill.  I noticed my stride seemed shorter, but my turnover was quicker.  I actually ran 25 seconds faster today than I did yesterday on the same 1 mile route with what seemed like the same effort.

Getting them on is much easier now too.  The first time was like trying to put gloves on a toddler.  Our feet are used to "mitten" like shoes....just one big open space.  Trying to get your toes into the little pockets was a bit tricky at first, but today was pretty quick.

I also realized that these "five finger" shoes oddly seemed familiar, but I couldn't place it.  Then it came to me.  Here's hoping Ed O'Neill gets a cut of every pair made.