Stew Smith Fitness News

This week must be getting close to command physical fitness testing day, for it seems that most of my emails this week were running related. I developed a Six Week Running Program you can download for free to help you with achieving your running goal whether it is to run a faster 5-10km run or ace a PFT run in the military or in law enforcement. It never fails – unless you are a cross-country runner or track star in high school or college – you will probably have a problem with running a timed run at an above average...

Everyday you can usually spot someone who chooses running as their source of daily exercise. So many times I cringe as several "runners" pass by, running in pain and obviously not enjoying the popular cardiovascular activity. Improper technique is the main culprit for less enjoyment and injury among runners. Maybe the "runners" would enjoy running a little more if they knew the proper techniques. Here are a few tips to help you pick up your pace and stay injury free: 1) Breathing - Take big, deep inhalations and exhalations similar to the way you yawn. This will help you receive...

Last week, I received an email asking if interval training was a good way to improve speed in your military PFT run. The answer is absolutely. “But what exactly is interval training and how do I determine what speed I should train?” the question continued.There are some general formulas that can help you determine where you should be, but I personally like to use the following method of determining interval workout components that include: Distance, Run and Rest Interval, Repetitions, and Time. Each of these components of interval training effect the other as noted below.I do not use a general...

Getting into a running program after an injury or just starting running for the first time ever or many years is very tough. For one, the joints, soft tissues, and bones can all be injured by common “overuse” injuries such as:Shin Splints Very Common Knee tendonitis: Runner's Knee (PFS)ITB SyndromeHeel Injuries (Plantar Fasciitis)Stress FracturesFor more detailed information click the links above to see what Dr. Pribut says about the most common running injuries and how to recover from them at www.drpribut.com Last year after a heavy running program through the winter and sprint (30-40 miles a week) and some uncommon...

Stew, I'm active duty Navy and am planning to run a marathon this November in San Antonio. I was looking at a more all-around fitness plan this time, and would like to use a hybrid of one of your plans along with the intermediate plan from the website. I've found that cross training seriously reduces my running injuries plus helps me lose weight and stay interested! If there's a plan you already have for marathon training, please let me know which one it is. Or, if you could look over my schedule and offer any advice, I'd appreciate it.Also -...