Darusha’s Network

The Very Latest in Bowling Equipment — How to Look Great when You’re Bowling

• August 21st, 2009

If you consider that bowling originated in ancient Egypt, it is hard to conceive that bowling is still going from strength to strength. Modern gear will improve your game and could even boost your place in the league, in addition it looks stylish. The great news is, this equipment is available to bowling afficionados of every age and in a massive selection of patterns.

Bowling balls are without shadow of a doubt the most important item a bowling aficionado can own. The weight is the primary factor when you pick out a bowling ball, this should be equal to approximately ten percent of your weight. Of course you must choose a bowling ball suited to right handed or left-handed players. Lastly, you can choose color and pattern. Would you like a solid color? Swirls or stars? Or, perhaps you would prefer bowling balls featuring your name or flames? When you have decided on a bowling ball you should have a stylish bag to protect it when you are not bowling. That could be a plain leather bag, they are also designed with pockets for all your accessories, such as pencils, wallet and so on. The range of bowling ball bags is impressive. In fact, they are becoming such a design statement that you’ll frequently see them employed as purse or overnight bag. Good quality is really essential in a bag as a broken handle can easily end up in a painful disaster.

Not simply for improving your bowling, bowling footgear can be chic and fashionable besides. The fit of your footwear is undoubtedly the single most significant factor in selecting bowling shoes. Opt for comfort every time or you won’t be able to play well when you are in pain. A breathable textile is also recommended as you may spend a lot of your freetime wearing them. Once you find footwear with the fit and fabric you are happy with, opt for a design that you love. When it comes to clothing, fashion is very personal. Restrictive garments will make it almost impossible for you to have a good form, so do ensure they are the right size so they don’t stop your movement, but also small enough that they aren’t getting in your way way. Unless you have to purchase a uniform or team colors, when it comes to color and style the you can really go wild. These hints should make shopping for bowling shoes, clothes, bowling bags, and bowling balls much less problematic. With the proper equipment, you can look wonderful and play a more confident game…

NFL Players To Watch This Season

• May 21st, 2009

Of course quarterbacks and running backs get all the attention. They score touchdowns, they sell Chunky Soup, and they get to bang the homecoming queen. They’re the ones with the big contracts and the guys who can be rewarded with either too much blame or too much credit.

Then there are the dozens of free agents that meander into your team’s locker room each year. One team’s trash is another team’s treasure kind of deal. These hired guns are generally heralded as the Missing Link, and you know you’re guilty of over-hyping some journeyman nickel back or offensive tackle to your wife or co-workers.

Then there are the rookies. The quick fix. The hotshots. They are the future and the present. Every team is hoping that they scored not only that first-round blue chipper, but that late-round gem that can turn a team from wannabe to world champs quicker than you can say “signing bonus”.

This season in the NFL there are a slew of guys whose performances will have a direct connection to their team’s win-loss records. It will be very interesting to see how guys like Kurt Warner (Arizona), J.P. Losman (Buffalo), Deshaun Foster (Carolina), Randy Moss (Oakland) and Mike Williams (Detroit) will perform. Very interesting indeed.

That being said, right now I have no interest in any of those subcategories of players. I’ll leave the big-name free agents, cocky rookies and pretty-boy quarterbacks to be talked about by the gossip mongers and bobble heads.

Instead, I’ve compiled a list of players who might make for exciting talk at the water cooler but will play a crucial role in determining the course of their team’s franchise in 2005. Some are names you know, some are names you may have heard in passing. In my estimation these guys represent the types of storylines – veterans holding on to that last chance, disappointing draft picks seeking salvation, unheralded role players trying to break into the big time – that make the NFL worth watching.

Ryan Sims, DT, Kansas City
Remember back in 2002 when the debate between which North Carolina defender – Sims or Julius Peppers – should be taken first nearly reached Manning-Leaf proportions? Well, their NFL careers have almost been as lopsided. Sims is in his contract year, and is the most naturally gifted player on a defensive line that has been a sieve for the last four seasons. The Chiefs will feature as many as five new starters on defense, including two new linebackers and two new bodies in the secondary. But if Sims can’t hold down the point of attack (only 30 tackles and two sacks in 2004) those guys will be getting a lot of work.

Darrell Jackson, WR, Seattle
Dropped passes grounded the Seahawks last season, and Jackson was as guilty as anyone. Koren Robinson is in rehab and no longer with the team, leaving Jackson as the true No. 1 guy in the Seattle passing game. Jackson had 87 catches for 1,199 and seven touchdowns last season. That’s not enough. Jackson will need to not only achieve those numbers again, but set an example by holding onto just about anything he gets his hands on and making clutch catches that keep the sticks moving.

Nate Kaeding, K, San Diego
Kaeding, the cherub-faced kicker for the Chargers, was a revelation as a rookie in 2004. Kaeding was 54 of 55 making extra points, and 20-for-25 with field goals. However, he was also responsible for missing the kick that more or less ended his team’s season. He shanked a 40-yarder in overtime in a first-round playoff loss at home to the Jets. That’s forgivable, but Kaeding missed his first three kicks off the preseason. Those three kicks were between 40-46 yards and in a steady rain, but if there’s one thing a kicker can’t have, it’s wavering confidence.

Seth Payne, NT, Houston
People are expecting big things out of the Texans this season. If that’s going to happen, the defense needs to perform better than its 23rd overall ranking in 2004. Payne will be a huge part of that. The 6-foot-4, 315-pound nose tackle is the fulcrum in the Texans 3-4 system. With young linebackers behind him, Payne needs to cause some havoc up front to take some pressure off guys like Jason Babin. Payne has had injury problems in the past, but the ninth-year man out of Cornell impressed Houston brass enough to warrant them resigning him in the offseason.

John Tait, LT, Chicago
Tait was the Bears prized free agent signing in 2003, inking a $33.65 million deal. Tait, who was part of those dominating Kansas City lines a few years ago, was solid at right tackle for Chicago last season. However, the Bears yielded a league-high 66 sacks which prompted Tait to approach coach Lovie Smith and offer to switch to the critical left tackle position. Well, with Rex Grossman out for the year Tait’s importance becomes even greater. If the Bears are going to win with Chad Hutchinson he’s going to need plenty of time to survey the field.

DeAngelo Hall, CB, Atlanta
The electrifying Hall suffered a hard-luck hip injury last year that caused him to miss six games. He came back for the end of the season and the playoffs and performed admirably, intercepting two passes and scoring one touchdown. Atlanta had the 23rd-ranked pass defense in the league last season, and didn’t make any noticeable upgrades. In a division with Joe Horn, Steve Smith and up-and-coming Mark Clayton, the Falcons are hoping that Hall can be the shutdown corner that their defense has been missing.

Chad Brown/Monty Beisel, LB, New England
Its got to be pretty tough to come in as a low-key free agent and find yourself filling in for the heart-and-soul of the two-time defending Super Bowl Champions. Well, with Tedy Bruschi sidelined as a result of his offseason stroke and tough-as-nails Ted Johnson retired, that’s precisely where Brown and Beisel find themselves. To make matters worse, Mike Vrabel suffered a lower leg injury and has been sidelined for the Pats. Beisel came over from Kansas City and their pathetic defense, and Chad Brown is hoping to recapture a bit of the nastiness that he exuded throughout the mid-90’s. However, they’re replacing two New England legends and better come out of the corner swinging.

Jimmy Smith, WR, Jacksonville
The 36-year-old Smith is hoping that he can keep the magic going for one more season. Smith showed no signs of slowing in 2004, finishing with 74 catches for 1,172 yards and six touchdowns. He is the only proven wide receiver that the Jaguars have and one of the few guys that quarterback Byron Leftwich trusts in the clutch. The Jaguars defense is going to be one of the best in the AFC this season. But the question mark is whether or not this team can put up enough points to earn a playoff berth. The only way that happens is if Smith stays healthy and tutors some of the Jags young receivers.

Jonathan Ogden, LT, Baltimore
The guy is an eight-time Pro Bowler and potentially a Hall of Famer. However, he looked as if injuries and age may have robbed him of a step last season. The Ravens restocked their offense at the skill positions this offseason, and Todd Heap, Jamal Lewis, Derrick Mason and rookie Mark Clayton are ready to put up some points. However, center Casey Rabach and left guard Bennie Anderson both split this summer, and temperamental Orlando Brown declined sharply in 2004. If the Ravens are going to make another push for the AFC crown, they’re going to need Ogden to anchor that offensive line.

Roy Williams, SS, Dallas
Last season the Cowboys yielded 31 passing touchdowns, fourth-worst in the league. They addressed that problem by signing Anthony Henry from Cleveland this offseason. With Henry and Terrance Newman holding down the outside, Williams should be free to roam the line of scrimmage and wreak havoc in the way that he did in 2003. Williams is at his best when he’s delivering vicious hits on running backs and receivers coming across the middle, or flying through the line on a safety blitz. With Dallas switching to the 3-4, and time running out on the Tuna, Williams need a big year.

Doc’s Sports Recent Items Of Interest:
NFL season predictions
2005 NFL preview
football picks

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Primitive Navigation in the Outdoors

• May 6th, 2009

Everyone has been in the outdoors at some point and wondered which direction they where traveling or possibly even been lost. So if you don’t have a compass, how does the average person figure out direction of travel?

Here’s 3 different methods to try during the daytime:

1. Shadowless Stick Method: Place a stick in the ground and then move or adjust it until the shadow disappears completely, soon it will reappear with the shadow running roughly East/West.
2. Shadow Stick Method: Place a stick in the ground and mark the tip of the shadow it casts with a small stick or stake in the ground. Then wait 10 minutes and repeat, after 30 minutes or longer, you’ll have a row of small sticks marking the East/West line (North/South is perpendicular to this line).
3. Watch Method: Take a fine stick and place it in the center of the watch hands (do not use a digital watch), hold the watch level and rotate the whole watch until the sticks shadow is parallel with and/or falling over the hour hand. 1/2 way between the hour hand and 12 o’clock is North/South.
   (Here’s the digital watch version: Just draw a basic watch pattern on paper with the hour hand indicating the correct time and repeat the steps above based on the correct time).

And lets not to forget you nightime travelers, here’s 4 different methods for you to try during the nighttime:

1. Cresent Moon: Draw a line from tip to tip in a straight line and where the line hits the horizon is roughly South.
2. Big Dipper Method: Draw a straight line through the two stars that make up the end of the pot (opposite the handle) and continue this line away from the opening of the pot until it intersects a star known as “Polaris” (the North Star) and you have North.
3. Latitude Method: Look at the North Star and hold your 1st arm straight out and parallel with the horizon, now point your 2nd arm straight at the North Star. The angle between your arms is roughly the degrees latitude (i.e. 45 degrees).
4. Latitude Stick Method: Put a vertical stick in the ground, align a 2nd stick with the 1st stick and the North Star, then place it vertical in the ground. Now, slide your thumb and eye down the 2nd stick until the North Star is aligned with the tip of the 1st stick. Mark the spot and measure the angle from a parallel line with the ground and the line you created from the tip of the 1st stick to the spot you marked on the 2nd stick. This is your latitude and the 2 sticks are pointing in a North/South line, which means perpendicular to this line is the Easy/West line.

In the final analysis, there’s many ways to navigate with a little help from nature. Our forefathers used these methods for years and probably only got lost once in awhile…

About the Author:

Greg Rouse has been teaching wilderness sports and emergency response at the university and college level for over a decade. He is also the founder of a unique web site called WildernessTrip.com, a one-stop resource for self-guided wilderness trip planning. This web site is basically; a free online guidebook that photo-documents trips with interactive maps and detailed route descriptions. Each trip has free pictures and free topographic maps of the trail, all in a print-friendly format. Check it out at http://www.WildernessTrip.com

New York Skydiving Lessons

• April 30th, 2009

Skydiving lessons in the New York are available. Skydiving is a popular sport throughout the world. Despite its dangers, people continue to flock to this extreme sport. Individuals can choose to jump solo or tandem. Tandem skydiving is when a certified instructor and a student jumper are linked together. They then jump together. This helps the student experience the sport without the worries of undergoing a first jump on his or her own. There are many different types of skydiving lessons in the NY.

Touch the skyscrapers with New York skydiving lessons

One type of skydiving lesson offered in the NY is tandem jumping lessons. Students spend approximately thirty minutes in an instructional course. During that time, they learn about the equipment they’ll be wearing, their behavior on and off the plane, how to exit the aircraft just before the jump, how to behave during the free fall, and what the student should do during the landing process.

Other skydiving lessons in the NY are static line lessons. This course is essentially an introduction the the extreme sport of parachuting. The course usually lasts about two days. At the beginning of the course, students start to practice landing. Students are taught to fall in several possible situations including forward, backward, and sideways.

Students are also taught how to get on and off the plane, how to let out the reserve chute, and other information that helps make the jump safe. The key, throughout the day, is practice, practice, practice, to ensure the responses no longer have to be thought about to be done. After some quick review on day two, the actual jump takes place. Once the student jumps, the static line automatically deploys the chute, and they can enjoy the gentle ride to the earth.

Another set of skydiving lessons in the UK are accelerated free fall lessons. This course helps students to qualify as free fall parachutists. Students spend one day taking the actual course, and the next day jumping. During the course, all emergency procedures are covered, as well as the necessary information like opening the chute and landing.
Skydiving is a very popular sport. Skydiving lessons in the New York are quite popular.

John Ewing contributes adding articles and reviews to http://www.skydiving-parachuting-guide.com. A free online magazine that carries articles on skydiving equipment, and a guide on the best drop zones, including New York and Las Vegas many among others across the country.

The Ironman Triathlon – In a League of its Own

• April 30th, 2009

The Ironman was born back in the 1970’s when a few acquaintances were having a friendly discussion about who was the fittest athlete–a biker, a runner or a swimmer. They created a race that would include all three disciplines and the winner would be declared the “Ironman.”

At the time they were not comparing the race to any other event. There simply was no event in the world like it and it has gone on to become the ultimate endurance race in the world.

It spawned events like the “eco-challenge” and even races that were twice or five times or even 10 times the Ironman distance, but yet none of them have anything in common with the Ironman Triathlon. None of them has captivated the world like the “true” Ironman.

There are several reasons for this.

When it comes to the eco-challenge, trying to compare it to an Ironman is like comparing apples and oranges. There is no similarity. The eco-challenge is more about enduring physical stress while being sleep-deprived. It also requires you to be able to co-exist with others under these conditions. It is not a race for everyone. It is not a race where the final outcome rests solely on your own ability, but is determined by the group as a unit. If you are on a team that completes an eco-challenge, there is no guarantee that you, as an individual, would do well in an Ironman.

Then along came the “double Iron” and after that someone decided to up the ante and there was a “triple iron” and now there is 5X the iron distance and even 10X the iron distance. It really doesn’t matter how many times you try and increase the distance its still like comparing apples and oranges. The Ironman is still unique and competes on its own playing field.

Doubling or tripling the distances(or more) of the original Ironman makes it a totally different event.

It just means you slow down and go further. Once again you begin to deal with competitions that involve physical stress under sleep-deprived conditions which automatically make it an event totally different from the Ironman Triathlon. Also, similar to eco-challenges just because you can do 5 X the Ironman distance, doesn’t automatically mean you will be overly successful in the Ironman Triathlon. Some athletes excel at long, slow distance because of their physical make-up,(more slow-twitch fibres) but the tendency to speed up as soon as a shorter race is attempted will change the end result substantially.

Its kind of like if you can run a 35 minute 10 km race and then you enter a marathon. Well of course, you are not going to run the marathon at your 35 minute 10km. pace. You would probably begin walking about mile 14. Also, because you can run a marathon, doesn’t mean you will be a better and faster 10 km. runner. They are two totally different events. It follows as well, that if you do an Ironman, you don’t automatically become a better marathoner. The marathon is an amazing endurance event in its own right and is totally different from the Ironman.

More by accident than good planning, the friends who conceived the Ironman triathlon, came up with distances that were extremely physically demanding when done sequentially, but yet in the realm of possibility for individuals with a wide range of athletic ability.

Therein lies the secret and the mystique of the Ironman Triathlon. It is an event for everyone. People witness this race and watch ordinary, everyday people striving for the finish line and say to themselves….”I can do this!”
They are indeed, at that moment, “Ironstruck.”

Yet these same people could watch a race that is 5 times or 10 times the distance and it would have no effect on them, because these are races that really, are for a small segment of the population and don’t have anywhere near the amazing history and credibility of the Ironman.

Truly, the Ironman is in a league of its own. It will always be a race for everyone from weekend warriors to the worlds best pros, and I can’t imagine an endurance event that will ever be able to match it for popularity on a world scale.

copyright:Ironstruck-2006

My name is Ray and I’ve competed in 14 Ironman races, over 35 marathons, several 50 mile marathons, and 100+ shorter races over an endurance career of 25+ years.

I’ve built a site for the beginner triathlete/novice ironman called “ironstruck” and it has many training and racing that may be useful in achieving your triathlon goals…

My name is Ray and I’ve competed in 14 Ironman Triathlons, over 35 marathons, several 50 mile ultra races and 100+ shorter races over a 25 year career.

I’ve built a site called “Ironstruck” for the beginner triathlete/novice-ironman that is full of training and racing tips that may help you realize your triathlon goals.

http://triathlon-ironman-myfirstironman-ironstruck.com

Lance Armstrong for Ambassador to the EU

• April 30th, 2009

Is Lance Armstrong single handedly re-uniting the United States and France?

Can we use the sports world to unite us as cultures? The Olympics does this to some degree, but the Tour de France has certainly taken the headlines and helped us become closer again. With Basso from Italy, many French riders and Ulrich from Germany, perhaps we are witnessing what strength of character can do for the human race. The individual will of an entity in competition and sports and test of human spirit has shown us all is possible.

So then, why not build soccer camps and stadiums and training facilities and 10 soccer fields abreast every five miles along the borders of Israel. With a population and average age 23 years old that is one heck of a lot of testosterone running around with not much to do or future to look forward too.

Why not involve them a fun sport and test of personal character through hard work and training, contests of skill and talent? Think what this can lead too, I have witnessed that sports build character and propel achievement in other categories. Such as study in education, leadership and scientific breakthrough.

By having this instilled in the young in other cultures we can help build a stronger tomorrow and soccer is a sport, which is played world-wide.

Instead of strapping a bomb to one self why not some soccer shoes to the feet. We need to cross the divide and unite the world. Lance Armstrong when he retires should be the ambassador to the European Union.

“Lance Winslow” – Online Think Tank forum board. If you have innovative thoughts and unique perspectives, come think with Lance; www.WorldThinkTank.net/wttbbs/

Beginning Runner… A Simple Plan to Get Started

• April 26th, 2009

How to Run Faster than a Three-Toed Sloth…

or…

Learn How to Run Faster than when I’m Lying on the Couch

“How to Run Faster?” is the WRONG question!!!

The philosophy we espouse at http://www.ordinaryrunner.com/ is “Running by Minutes” — a less intense attitude, and tailored for SUCCESS, not automatic failure!

Running by Minutes!

(See the 7-Week Plan at the bottom of this page!)

That’s it. It’s really very simple.

The important thing:

Start slowly and build… Slowly and Consistenly!

Rather than being a slave to mileage logs, always trying to get in the right number of miles per day, even when you feel like your legs are made of Jello…

The Ordinary Runner simply puts in the MINUTES!

That way, if you feel great one day, you can run a little faster. (And if you feel like a slug, you can run a little slower.) Just run the number of minutes you have set for the day!

You still get your run in for the day, whether you feel great or feel lousy!

This is a much lower pressure approach to fitness, and much more enjoyable!

Remember when you were a kid…

… You could run! You did it all the time!

Running is natural. God made us to run!

That means you can learn to do it again! Just run!

You won’t have to worry about how to run faster…

… The more you run, the faster you’ll get, naturally!

It may have been a long time since you ran!

But that doesn’t mean you can’t do it again!

Just remember the most important thing:

Just KEEP MOVING!

And don’t feel the pressure that you’ve got to run fast! Remember, you’re in the top 5% of people in the world if you just get out there and run, whether it’s slow…

… or even slower!

Here’s a 7-Week plan to get you started:
(See the full page at http://www.ordinaryrunner.com/.

Running should be fun!!

Before I show you the plan for getting you started (a very simple plan, by the way), I should say this again…

The important thing is that you GET started…

And then…

Just KEEP MOVING!!

This plan is simple, and flexible. Follow it exactly or simply use it as a guideline, especially if you’re already exercising a little bit.

Start where you are, and don’t be embarrassed about it. Remember, with just a little time and consistency, you’ll be getting in shape, losing weight, feeling and looking better…

… And you’ll do it the healthy way, with your own work, not any cheap pills or diets!

If you haven’t run in years…

… don’t go out and run 30 minutes the first day. This is a SURE WAY to hurt yourself and end your running career before it begins!

7-Week Getting Started Plan:

(See the full page at http://www.ordinaryrunner.com/)

Week 1:

Alternate 1 minute fast walk and 1 minute slow, for a total of 15 minutes. (5 days this week)

(If you want to, substitute a slow jog for the fast walk portion. Just be careful, and be realistic! Remember, patience and consistency are the keys!)

Week 2:

Alternate 3 minute fast walk and 1 minute slow, for a total of 15 minutes. (5 days this week)

Week 3:

Alternate 7 minute fast walk and 1 minute slow, for a total of 20 minutes. (Monday, Wednesday, Friday)

Alternate 1 minute slow jog and 1 minute slow walk, for a total of 15 minutes. (Tuesday, Saturday)

Week 4:

Alternate 2 minute jog and 1 minute slow walk, for a total of 20 minutes. (6 days this week)

Week 5:

Alternate 4 minute slow jog and 1 minute slow walk, for a total of (25 minutes Mon, Thur; 20 minutes Tu, Wed, Sat)

Week 6:

Alternate 5 minute jog and 1 minute walk, for a total of 30 minutes. (6 days this week)

Week 7:

Alternate 7 minute jog and 1 minute walk, for a total of 35 minutes. (5 days this week)

At the end of this 7 week period, you will be losing weight and feeling better! You’ll be well on your way to fitness, and you’ll notice you can run longer and longer!

Once again… You’re just getting started! Being an Ordinary Runner is a lifestyle, and WON’T happen overnight.

This is not a “Get Skinny Quick” lie, like you see on infomercials. This is the real thing!

Just Keep Moving!!!
About the Author

Kely Braswell has been a runner for 27 years. He’s not the fastest… just an Ordinary Runner. But he stays in shape! Beginning runners can look at http://www.ordinaryrunner.com, simple advice on running for beginners and mere mortals! He developed his site using SiteSell technology. Check it out at http://www.sitesell.com/ksb.html. Subscribe to the free Ordinary Runner e-zine at http://www.ordinaryrunner.com/subscribe-e-zine.html.

Swimming

• April 26th, 2009

Swimming, one of the most popular activities in the country, is a healthy active way to spend your time. More and more people are visiting water parks, lakes, rivers, or the ocean. Over the past century the quality of the recreational water has improved a lot.

The human body is composed of water, and has a similar density ( 70% of the body is water). Most people are swimming for recreation. It is a good way to exercise and relax also. More and more people have pools. Swimming pools are as popular as lakes, beaches, rivers, and sometimes, creeks.

A number of people enter the water and swim as part of their work. Swimming is also used to rescue other people who cannot swim or have problems within the water. Recently swimming has become a professional sport as well. An important issue is the swimming resistance, the way the body is held and moves in the water. Everyone has his own technique and tries to improve it by practicing regularly. When we decide to learn to swim it is important to do it with a couch because he can teach us the right way to do it. Swimming reduces the effects of stress. Swimming is not a sport that makes you loose weight because it is limited and even in cold water burns more calories to maintain the body temperature to a normal limit.

Swimming exercises almost all muscles in the body. The arms and upper body are exercised more than the legs. Swimming is good for improving the circulation. It is also considered a sport with a low risk of injuries.

Men’s swimsuits can be one-piece or the body skins( whole body swimsuits for competitive swimming). Women’s swimsuits are generally either one-piece or bikinis. Another option would be more conservative than a bikini but still not a one-piece.

If you find this information useful you should visit the site swimming where you will find lots of interesting articles related to this topic, all original and wrote by Michael Lastun.

Bio-Mechanics Can Solve Many Running Injuries

• April 19th, 2009

Running seems like a safe sport, so many people are surprised to learn that it causes frequent injuries to muscles, tendons, bones and joints. During running, your foot strikes the ground with a force equal to three times body weight, a force more than double that of walking. Many common running injuries have bio-mechanical causes. For example, pain in the side of the right knee is often treated just by getting the runner to stop running on the roads. To facilitate drainage, roads slope a few degrees from the middle to the sides. Running on the side of a road, facing traffic, causes the right leg to be higher than the left and a larger proportion of the force of the foot strike to be transmitted up to the lateral part of the knee of the higher leg.

Pain behind the kneecap is often treated with special inserts in shoes. When you run, you land on the outside bottom part of your foot and roll toward the inside. This causes the lower leg to twist inward at the same time that the kneecap is pulled by the quadriceps muscle in the opposite direction. This causes the kneecap to rub against the long bone of the upper leg. Special inserts can be placed in running shoes that limit rolling in of the foot and prevent kneecap pain.

Bio-mechanics can explain injuries in other sports as well. Low back pain in bicycle riders is often treated just by raising the handlebars. Bending over excessively places excessive stress on the lower back muscles. Raising the handlebar stem can decrease the forces on the lower back and cure the pain. If something hurts when you exercise, ask yourself what you can do bio-mechanically to eliminate the excessive stress on that part of your body.

Dr. Gabe Mirkin has been a radio talk show host for 25 years and practicing physician for more than 40 years; he is board certified in four specialties, including sports medicine. Read or listen to hundreds of his fitness and health reports at http://www.DrMirkin.com

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How To Develop A Strength Training Program To Run Faster!

• April 18th, 2009

Whether you are a sprinter, middle distance, or long distance runner, a properly executed strength training program will be the key to improving your running times.

If you’re a runner, you MUST strength train correctly. Running for distance, being aerobic in nature, will begin to break down good muscle tissue. You need a strength training program that will keep the muscle you have, and ultimately to build more muscle, that will carry over to faster running times.

Here are some tips to help you develop a strength training program exclusively for runners.

1. Emphasize Your Running Muscles

You should train all of your muscles thoroughly in any strength training program. The body works as a unit. Never neglect body parts, or favor other body parts simply because you like to train them. Give all of your muscles attention, but emphasize the ones that pertain to your sport the most. The running muscles, in order of importance are: Buttocks, Thighs, Calves, Shoulders, Chest, Back and Arms. When you design a full-body workout for running, try to work the muscles in this same order.

2. Train With Full-Body Workouts

Unless you’re a bodybuilder, you should train the full body with each workout. A bodybuilder who is trying to gain a lot of muscle would split their routine in order to work more thoroughly on each body part. An athlete should use strength training as a means to improve sports performance. A full body routine properly addresses the needs of an athlete.

3. Train the Tibialis Anterior

The tibialis anterior is the muscle on the front of the shin. By working on this muscle, you keep a balance with the calves ie. the soleus and gastrocnemius muscles. You need to keep opposing muscles in balance to maximize performance and minimize injuries. The tibialis anterior should also be developed to minimize shin splints. You can perform a foot flexion exercise to work on the T. A. muscle. If you’re serious about running and don’t have access to a foot flexion machine, I’d suggest you get one.

4. Emphasize Your Buttocks Exercise

If you were asked to name the fastest land animals, you might say a cheetah, or an ostrich. The interesting thing about these animals that run so fast, is that they have skinny legs, but very well developed hinds (buttocks). The same with humans. Any runner, sprinter, middle, or long distance, should emphasize exercises that work on the buttocks area. If you have access to a Reverse Hyperextension machine you can work the area directly, with complete safety. If you don’t have one, a barbell full squat with work just fine.

5. Strength Train More Intensely Than You Run

When you strength train for running, you must strive to perform a set until you can no longer complete another repetition in perfect form. Obviously, you don’t run until you drop. That would be counter-productive, and dangerous. Strength training is completely different and should be treated as such. By strength training a muscle to the point of momentary muscular failure, you set the stage for rapid strength gains in the muscle.

6. Strength Train Slowly To Run Faster

Any strength training exercise should be performed slowly and deliberately. This takes the momentum out of the exercise, and therefore maximizes the amount of muscle fibers that are stimulated. A proper cadence when strength training should be about 2 seconds to lift the weight (when you contract the muscle) and at least 4 seconds to lower the weight (lengthen the muscle).

7. Add Weight or Repetitions Whenever Possible

It is so important for runners to try to add weight to an exercise as often as possible, or keep the weight the same and add repetitions whenever possible. This forces the muscles to adapt by increasing in strength. Runners need to do this because the very nature of frequent long runs catabolizes muscle tissue. Strength training in a progressive fashion will help preserve muscle, and ideally, add more muscle and strength to run faster, longer.

Steve Preston is a Sports Performance Specialist in Virginia Beach, Virginia. He specializes in developing sport-specific strength training programs for athletes. He is available for phone consultations, and clinics. For more information go to http://www.sports-strength.com He has recently developed the Champion Strength Training for Runners DVD program. You can check it out at http://www.sports-strength.com/swimming.html

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