bare foot running & moderation

if you need insoles for barefoot running...then you arent really bare foot running

let me re-phrase that

YOU SHOULDNT BE BARE FOOT RUNNING

or even running at all until you fix your technique

foam roll

foooam roll

FOOOOOAM ROLL

if you get used to using insoles, what happens

when you take your shoes off?

Low/Flat

Arches are more prone to over-pronation (rolling over) and require something with high support.

High Arches are prone to imbalance and over-flexing which can lead to painful foot conditions such as Plantar Fasciits.

Plantar fasciitis (say "PLAN-ter fash-ee-EYE-tus") is the most common cause of heel pain. The plantar fascia is the flat band of tissue (ligament) that connects your heel bone to your toes. It supports the arch of your foot. If you strain your plantar fascia, it gets weak, swollen, and irritated (inflamed). Then your heel or the bottom of your foot hurts when you stand or walk.

Having read this

do you believe that you can strength

the muscles ligaments and tendons

that are overly stretched causing

rolling in of your arch and your knee

and perhaps loosen the ones that pull

your arch and knee toward the floor?

Sounds like a lot more work than just

slipping something into your shoe.....

you choose I am not one to force anything

I just want to inform you that there is a way to prevent

if not alleviate the situation long term

the new thing is barefoot running

I LOVE THAT IDEA but i love it for people

that have proper alignment and proper form

i have been working on my knee

for a few months now

there are things that I MYSELF should be doing more

frequently.......more avidly

fix it now

or have more pain and frustration down the road?

HEART RATE MODERATION

you can push yourself to the limits

you can run until you puke

but there is a comfy spot

where the magic happens

the burning zone

A moderate cardiovascular workout will

constantly keeps your heart rate in a range that is

between 60-80% of your maximum heart rate.

Your maximum heart rate can be calculated by subtracting your age from 220.

This 60-80% of your maximum heart rate

it is the 'fat burn zone'

because the majority of calories burned are coming from fat.

it is great after a training session

low intensity, steady state cardio

uses your fat stores for energy quicker

after you've trained

you are already burning

so you dont have to spend the time to get into

the zone

things flowing.........you are already there

just waiting to burn!

Standard/MODERATE Cardio:

Any Movement where Oxygen is present will ensure steady consistent Fat burning. A typical Fat Burning Heart Rate is 130-140 Beats Per Minute. Standard Cardio works your Type 1 Skeletal Muscle Fibers.

Optimal Exercises:

• Walking on an Incline (Treadmill or Hills)
• Stair Climbing
• Jogging

Secondary Movements:

• Elliptical Trainer
• Rowing
• Stationary Bike

when you are over training cardiovascularly

your body is recruiting more energy than you may have to burn

this will invite your boday to start burning musle

NOT FAT

NOT GOOD

and many women i know will go to the gym

without having eaten

and will push the cardio

and be one there for hours

that is when we get what is called skinny fat

the muscles burns

as we age we want to fight to keep our muscle mass

listen to me and your body

MODERATION

you will thank us