Sustainedhealth

Embarking on Your Running Journey: A Comprehensive Guide to Starting a Successful Running Program

In today’s fast-paced world, adopting a running routine can be a transformative step towards a healthier and more active lifestyle. Whether you’re a complete beginner or someone looking to rekindle their love for running, this guide will walk you through the essential steps to kickstart your running program and ensure a successful and enjoyable journey.

1. Set Clear Goals:
Before lacing up your running shoes, define your objectives. Whether it’s improving cardiovascular health, shedding a few pounds, or completing a local 5K race, having clear goals will provide direction and motivation throughout your running journey.

2. Choose the Right Gear:
Investing in proper running gear is crucial to prevent injuries and enhance your overall experience. Get fitted for a pair of quality running shoes that suit your foot type and running style. Additionally, opt for moisture-wicking apparel to stay comfortable during your runs.

3. Start Slowly:
One of the most common mistakes beginners make is starting too fast and too soon. Begin with a combination of walking and jogging to allow your body to adapt gradually. As your stamina improves, you can increase the intensity and duration of your runs.

Something like a 2 minute jog followed by a 2 minute walk, repeated a set amount of times. Consider where you are at and if it feels too easy then alter the times and or speed you are running at.

4. Create a Consistent Schedule:
Establish a regular running routine to build a habit. Consistency is key when it comes to reaping the benefits of a running program. Aim for at least three to four sessions per week, and mark them in your calendar to stay committed.

When I first started after 2.5 years post injury, i was running a little every day to get my body used to the activity without over training.

5. Warm-Up and Cool Down:
Never skip the warm-up and cool-down phases of your run. Properly preparing your muscles before a run and allowing them to recover afterward can prevent injuries and soreness. Incorporate dynamic stretches and light exercises to prepare your body for the activity.

I have a whole warmup routine that normally takes me about 10-15 minutes. Not saying it has to take that long but thats what helps me. I’ll make a post down the road regarding how to warmup for your specific workout so keep an eye out for it.

6. Mix Up Your Runs:
Keep things interesting by incorporating variety into your running program. Include different types of runs such as interval training, hill runs, and long, steady-state runs. This variety not only improves your overall fitness but also keeps you mentally engaged.

7. Listen to Your Body:
Pay attention to how your body responds to each run. If you experience pain or discomfort, take a rest day or modify your workout. Ignoring warning signs can lead to injuries that may derail your running progress.

DO NOT OVER DO IT! Your body will thank you and return much stronger if you are able to keep coming back rather than one SUPER intense session and a week off afterwards.

8. Stay Hydrated and Nourished:
Proper hydration and nutrition are essential components of a successful running program. Drink enough water throughout the day and consider having a balanced snack or meal before your run. Afterward, replenish your body with nutrients to support recovery.

I did a post on protein types and how much to intake so check it out.

9. Monitor Your Progress:
Keep track of your runs, distances, and times to monitor your progress. This not only helps you celebrate achievements but also allows you to identify areas for improvement. There are various apps and wearables available to simplify this process.

10. Join a Running Community:
Consider joining a local running group or online community. Connecting with other runners can provide motivation, support, and valuable tips. Sharing your experiences with like-minded individuals can make your running journey more enjoyable.

I’ll include some running communities below to give you a head-start:

SlowAF Running Club (Facebook)

The Beginner’s Running Group (Facebook)

US Road Running (Facebook)

The top two are especially good for beginners who are looking for a non-judgmental group to be a part of.

By following these steps, you’ll be well on your way to establishing a sustainable and rewarding running program. Remember, the key is to start gradually, stay consistent, and enjoy the process of becoming a stronger and healthier version of yourself. Lace up those shoes, hit the pavement, and embrace the exhilarating journey that is running.

I’ll see you out there!!!

Eccentric Muscle Growth

The Eccentric Phase of the Lift: Unlocking Strength and Muscle Growth

When people think about lifting weights, they often focus on the part where they’re pushing or pulling the weight, known as the “concentric” phase. But what about the eccentric phase? The eccentric, or “lowering” phase, is when the muscle lengthens under tension—think of the downward motion in a squat or bench press. Often overlooked, this phase plays a crucial role in building strength, muscle mass, and preventing injury. Let’s dive into the science of eccentric lifting and why you should emphasize this part of your training.

What is the Eccentric Phase?

The eccentric phase occurs when the muscle is elongating under load. For example:

• Squat: Lowering your body down to the squat position.

• Deadlift: Bringing the barbell down to the ground after locking out.

• Bench Press: Lowering the barbell to your chest.

During this phase, the muscle fibers are stretched while still producing force. This lengthening action is more taxing on the muscles than the concentric phase (lifting the weight), but it also offers unique benefits for strength, hypertrophy (muscle growth), and overall fitness.

Why is the Eccentric Phase Important?

1. Greater Strength Gains

Studies have shown that emphasizing the eccentric phase of a lift can lead to more significant strength improvements compared to focusing solely on the concentric phase. A 2017 study published in Frontiers in Physiology found that eccentric training produced greater increases in muscle strength compared to concentric-only or combined training protocols .

This is because during eccentric contractions, muscles can handle greater loads—typically up to 1.75 times more weight than during concentric contractions . Training eccentrics allows athletes to load their muscles with more weight than they could during the lifting phase, leading to greater strength adaptations over time.

2. Muscle Growth (Hypertrophy)

Eccentric training is also known for promoting significant muscle hypertrophy. The eccentric phase causes more muscle fiber damage than concentric movements, which is a key trigger for muscle repair and growth. When muscle fibers experience controlled microtears during eccentric lifting, the repair process involves adding new muscle proteins, leading to larger, stronger muscles.

A 2019 meta-analysis published in the Journal of Sports Science and Medicine confirmed that eccentric-focused training led to greater increases in muscle size compared to concentric-focused training. This effect is largely due to the higher mechanical tension and greater muscle fiber recruitment during eccentric exercises .

3. Improved Flexibility and Joint Health

Eccentric movements contribute to increased flexibility and better control over range of motion. During the eccentric phase, muscles are being lengthened, which can enhance flexibility and joint mobility over time. According to a study from Sports Medicine, eccentric training not only improves muscle strength but also reduces the risk of injury by strengthening the connective tissues around the joints .

4. Enhanced Control and Stability

Because eccentric training requires controlled deceleration, it improves neuromuscular coordination. This increased control helps athletes develop better movement patterns, especially in complex exercises. Additionally, improved stability can prevent the common injuries that occur during explosive, uncontrolled movements.

How to Incorporate Eccentric Training

To maximize the benefits of eccentric lifting, there are several ways to incorporate it into your workout routine:

1. Slow the Eccentric Phase

One of the simplest methods is to slow down the lowering phase of your lifts. For example, if you typically lower the barbell in 1-2 seconds during a bench press, extend this to 4-6 seconds. This increases the time under tension (TUT), which is critical for both hypertrophy and strength gains.

2. Eccentric Overload Training

Eccentric overload involves using more weight during the eccentric phase than the concentric phase. This can be achieved by using resistance bands, partner assistance, or specialized equipment that allows you to load heavier during the lowering part of the lift.

For example, in a bench press, a spotter could assist you in lifting a heavier-than-normal weight and then let you control the lowering phase on your own.

3. Use Negative Reps

Negative repetitions focus exclusively on the eccentric portion of the lift. To perform a negative rep, you use a weight that is heavier than your typical lifting load (up to 120-130% of your one-rep max) and only focus on controlling the lowering phase. You then reset the weight with assistance and repeat the eccentric motion. These reps are highly effective for advanced lifters looking to break through plateaus.

4. Tempo Training

Incorporating tempo into your training is a structured way to manipulate the eccentric phase. A common tempo prescription might look like 3-1-1: 3 seconds for the eccentric (lowering), a 1-second pause at the bottom, and 1 second for the concentric (lifting). Varying tempos can target different muscle fibers and enhance your ability to control the weight throughout the entire movement.

Safety Considerations for Eccentric Training

Because eccentric movements often involve heavier loads and higher stress on the muscles, it’s important to prioritize safety:

• Warm-up thoroughly: Ensure that your muscles are warmed up to avoid strains.

• Progress gradually: Start with lighter weights or slower tempos before progressing to heavier loads or advanced techniques like negative reps.

• Use a spotter or safety equipment: Especially during eccentric overloads, having a spotter or safety equipment like power racks can help prevent accidents.

Conclusion

The eccentric phase of the lift is a powerful, often underutilized tool in strength and hypertrophy training. By incorporating eccentric-focused techniques, you can increase muscle damage (and therefore growth), improve strength, enhance flexibility, and build better control and stability. Whether you’re a beginner or an advanced lifter, slowing down and emphasizing the eccentric phase can lead to significant improvements in your overall performance.

Incorporating eccentric training into your routine can be the key to breaking plateaus and maximizing your gains—so don’t just lift the weight, lower it with purpose.

Protein Essentials: A Comprehensive Guide to Optimizing Men’s Nutrition

We all hear similar phrases when we start working out. “Drink plenty of water”, “eat healthy”, “abbs are built in the kitchen”, and “eat plenty of protein”. There is no doubt that protein is an essential nutrient for active men. However, just how pivotal is this nutrient. Well for starters, it plays a crucial role in muscle growth, repair, and overall health. Whether you’re an athlete, fitness enthusiast, or simply aiming to lead an active lifestyle. If you’re looking to gain muscle mass, lose body fat, or just simply stay healthy, understanding the basics of protein consumption is a major key to achieving your goals. In this article, we will dive into the importance of protein for men, sources of high-quality protein, timing of consumption, and debunk some common myths. We will also answer questions like “how much protein should I eat daily” and “how to eat enough on a budget”. By the end, you’ll have a solid understanding of how to harness the power of protein to enhance your athletic performance and support your active lifestyle.

The Importance of Protein for Active Men:
For starters, protein is the building block of muscles, and for active men, it becomes even more critical. Regular exercise, whether it’s strength training, endurance activities, or sports, places increased demands on the body’s muscle tissues. Adequate protein consumption helps repair damaged muscles, reduces recovery times, and supports the development of lean muscle mass, something I’m sure a lot of us want to achieve. Additionally, protein plays a role in various bodily functions such as hormone production, enzyme synthesis, and immune system support.

“How much protein should I eat?”:
We have all heard plenty of opinions on protein consumption and there have been countless trials and experiments to determine what the “proper” amount of protein we should consume. The reality is that it is super dependent on your body and that through trial and error you can find the best amount for you and your goals and needs. The ideal protein intake for active men depends on several factors, including activity level, body weight, and specific goals. For a general baseline though, a sedentary or inactive individual may require around 0.8 grams of protein per kilogram of body weight. Translated that is around 73 grams of protein for a 200lbs man. Active men engaged in regular exercise need a higher intake to support muscle repair and growth. A general guideline is to aim for approximately 1.2 to 2.0 grams of protein per kilogram of body weight. This is about 109 to 182 grams of protein for that same 200lbs male.

High-Quality Protein Sources:
Meeting your protein requirements is not just about quantity but also quality. Opting for high-quality protein sources ensures you get a complete amino acid profile and essential nutrients. Animal-based proteins such as lean meats, poultry, fish, eggs, and dairy products are excellent sources. They contain all the essential amino acids required by the body. Speaking of animal based protein sources, if you’re on a budget, things can get super expensive and time consuming if you are cooking all of your food. Good news though, there are supplements for these types of protein sources. One of my personal favorites, MRE Lite, is a great source of animal based protein. This one is a personal favorite due to the easy mixing, great flavor, and best of all no dairy!

For all my Vegan and Vegetarian men out there, plant-based options like legumes, soy products, quinoa, and tofu can also provide substantial protein. Keep in mind though that it may be necessary to combine different plant-based sources to obtain all essential amino acids. You may also need to eat more volume when committing to this sort of dietary routine. As far as Whole Foods go one of my personal favorites are edamame noodles. Essentially soy bean noodles, these pack a TON of protein per serving (about 24 grams per serving). For supplements, one of my favorite protein sources is Orgain Organic Protein powder. A non-clumpy, good tasting Vegan protein powder, this is one that I use personally.

Timing Your Protein Intake:
When it comes to protein consumption, timing can play a role in maximizing its benefits. Consuming protein both before and after workouts is particularly important for active men. Consuming protein before exercise provides the necessary amino acids for muscle synthesis and reduces muscle breakdown during exercise. Post-workout protein intake is crucial for initiating muscle repair and replenishing glycogen stores. Remember that our stomachs are about the size of our fists. So it may be better to spread protein intake evenly throughout the day, rather than consuming most of it in a single meal. This may optimize muscle protein synthesis, ie., your body will process the amino acids continuously throughout the day.

Debunking Common Protein Myths:
Several misconceptions surround protein consumption, leading to confusion among active men.

Eating excessive amounts of protein will increase my gains!
- Excessive protein intake does NOT automatically translate to increased muscle mass. Consuming more protein than your body needs won’t provide additional benefits. Additionally, this may put extra stress on your kidneys to try and filter through more than what your body requires.
There is a superior type of protein!
- It isn’t necessary to rely solely on animal protein for optimal results; plant-based sources can be just as effective when combined properly. However, the proper diversity in your diet is the key. Lastly, protein shakes and supplements are not essential if you can meet your protein needs through whole foods. However this can be expensive and time consuming, so plan accordingly.

Understanding the basics of protein consumption is crucial for active men aiming to maximize their performance and achieve their fitness goals. By incorporating high-quality, diverse protein sources into your diet, determining your personal protein needs, and timing your intake strategically, you will recover faster, grow lean muscle mass, and optimize your overall performance.