Stew Smith Fitness News

Every week, several people email me about cardiovascular options other than running. Running is a great cardio option however, if your knees are injured, you are overweight, or just need a break from running for a while, here are some non-impact cardio options that I prefer to do:Swimming Options Water is a domain that very forgiving to the joints of the body. If you are able to swim and not fearful of the water the workouts below are a great way to build up your heart and lungs as well as burn calories. There are quick and easy workouts as...

Here is an article my sister wrote about how "the art of swimming" helped her beat cancer. It is worth the read and makes you feel bad for skipping a workout "because you just don't feel like it or don't have the time." Try working out on chemo or in between radiation treatments.My sister Elizabeth writes:In a few days, I will participate in my first swim meet, ever! No, I’m not 11-years-old like my competitive-swimmer daughter. I am a 39 years old stay-at-home mom who is a breast cancer survivor.“You have cancer” are words no one is prepared to hear...

Many people email me each week and complain about pain below the knee. This is usually accompanied by starting a running program or running too much, too soon, and too fast. These pains are more than likely shin splints, but could be Compartment Syndrome or a stress fracture. This diagnosis will require a doctor's opinion and is much more serious than shin splints. But, if you can take a few days off of running and the pain is not evident while walking, it is likely shin splints. If any pain persists more than a few weeks it is advised to...

Hi Stew - I am now suffering from shin splints every time I run. It does not matter if I lay off running for a period of time or if I start out running shorter distances. What can I do to get myself back in to long distance running?If the typical treatment of shins splints does not work for you, it is time to see a doctor. Usually the following will help treat your symptoms:- some time off from running (1-2 weeks),- new running shoes,- proper stretch / flex of shins prior to and after running,- a week of over-the-counter...

The above chart is a twelve week plan to build up to a half-marathon. It is not designed for beginners, but rather intermediate runners who run 10-15 miles a week already.The focus is to run shorter and faster runs in the week and a long slower run at a comfortable pace on the weekend. Eventually the two methods should meet and your longer, slower pace is actually faster than before…Run #1 – Fast paced run – usually 1-4 milesRun #2 – Interval runs -- break up the distance into ¼ mile, ½ mile and 1 mile repeats – your choice...