The Healthy and Fit Algorithm [Zen Habits]

I ran across and interesting post on Zen Habits today. Though he advocates a few things I try to avoid because they cost money, like joining a nice gym, the article is an excellent summary of many important fitness principles that maybe we have all heard before, but we often forget about, and its good to be reminded of. Also, I am particularly happy that the author makes special mention of consistency. That's not to say that we do the same thing over and over, or even that we exercise at the same time every time, but that we do do it regularly.

The Healthy and Fit Algorithm [Zen Habits]

Strong Ankles, Better Balance

Ever wonder why some people seem to be accident prone and repeatedly sprain their ankles? It may not be the Klutz gene, but that their ankles aren't healing to the point they should to allow them the proper balance to avoid such injuries in the future. The New York Times Well blog writes:

"When you damage the ligament, 'you damage the neuro-receptors as well. Your brain no longer receives reliable signals' from the ankle about how your ankle and foot are positioned in relation to the ground. Your proprioception - your sense of your body's position in space - is impaired. You're less stable and more prone to falling over and re-injuring yourself."

So whats the good news, Doc?

"A growing body of research suggests that many of those second (and often third and fourth) sprains could be avoided with an easy course of treatment. Stand on one leg. Try not to wobble. Hold for a minute. Repeat."

That's as free as they come! Be sure to read the whole article for more specifics, how to make it more challenging for better balance, and a video. So now with proper rehabilitation your weak ankle is no longer an excuse for not trying a new running routine. Just be sure to get plenty of rest to heal well!

How to Fix Bad Ankles [Well blog]

Keeping the thrill alive (when running)

So running is a great and free way to get exercise, burn calories and get or stay in shape. But it can get old if you just do the same thing over and over again. And when something gets old, you stop doing it, then its of no benefit to you.

While I was researching another topic of interest I came across this post on Zen Habits from a couple of years ago. Leo puts forth 10 (sort of) different running routines to help spice it up a bit and keep you going when you might have wanted to stop.

"Your body adapts. After a month or so of doing one type of workout, you body will adapt and you’ll no longer be getting the same kind of benefits from that workout. You need to change things up every 3-4 weeks … and if you do, you’ll most likely see continued improvements."

This is true not only for running but for all exercises. That's why I look for so many different exercises to rotate through. But running is about the single best aerobic workout that we can get for free and with no equipment, so knowing how to shake it up is very important.

10 Great Workouts to Spice Up Your Running Program [Zen Habits]