Running...

What is so cool about running is that it is a supremely functional movement. Since Adam and Eve left the Garden of Eden, running has been used in real life preservation scenarios like fleeing danger, chasing down supper with a spear, or closing with an enemy. We rarely use it for those things in the society that we live in now, yet it's usefulness to our health remains unchanged since the day that God created Adam "in His Own image." Running helps raise your metabolism to burn fat, helps with cardiovascular health, lowers blood pressure, increases circulation, increases the stroke volume of your heart and the efficiency with which your body uses oxygen, strengthens and tones your legs, lower back, and abdominals, and it releases endorphins which cause relaxation and euphoria...and that's just to name a few. God engineered our bodies to do all of that when we move it in this way that He designed for it to move.

So if you have even the slightest interest in losing weight or in being competitive at all... why not train for a 5K?
A 5K is 5 kilometers, or 3.1 miles. Very do-able!

So what would a training program look like? Here's a sample that I wrote for my friend Tim who is a beginner who is looking to compete. It's broken down into just 4 workouts per week.

Workout #1: Speed work. Usually 4 laps around a track, or 440 yards on a road, with about 3 minutes rest in between is a great rule of thumb for a speed workout.

Workout #2: Medium distance at a comfortable pace (if you were running with someone, you should be able to carry on a conversation). 

Workout #3: Medium distance at a comfortable pace.

Workout #4: Long run. The goal for this is at least twice as far as the race, or at least 6 miles.

Now if you're not up to this yet, that's fine. But I'd say go for these distances even if you have to walk some. As for breathing...I think people try to make way too big a deal out of it. To me, I get it in any way I can....usually in by the nose and mouth, out by the nose and mouth. As long as you get into a rhythm that works for you you'll be good.. 


And remember, I'm can always be reached at jakephillips116@gmail.com, or on Facebook if you have any questions. Get up with me and we can personalize you a schedule.

Are squats bad for your knees?

Absolutely not. Weight Loss for women, Insanity, crossfit, p90x
When I'm at the gym I like to ask people if they ever do squats... usually the answer is "no."
Often, it's because they believe that squatting is bad for their knees.

I'd like to submit to you that it is not only NOT bad for your knees, but on the contrary, they're extremely healthy for them! In fact, if you're not squatting regularly, you and your knees are not as healthy as they should be.


 Our knees were designed to move like this:

When you were this age you could do this too!

Now you may be thinking, "Oh that's just a little kid... people can't do that once they get older.

Well, check this guy out:

"You lookin' at me?"

He's in exactly the same position as that kid, and I bet he's been squatting like this every day of his life. He's probably never thought anything about it either. Can you do this?

The human body was designed to squat like this. Like the people in these pictures, YOU are made in the "image of God." Your body is a masterpiece of flawless design and engineering, far exceeding anything that man has ever been able to build...and you were designed with the capacity to do this.

Here in the U.S. we often lose the hip and knee flexibility to do this because we've been sitting in chairs all our lives. This causes us to lose the ability to move in ways that the Creator designed us to be able to do. He even designed our joints toself-lubricate upon movement...which means that the more active and the more flexible you are, the healthier your joints stand to be.

I encourage you to do 3 things if you're not already doing them:

#1: Sit like this for 60 seconds every day... if you can't do it yet, don't worry!! Just keep working at it until you can. Your knees and hips will thank you.

#2: Do a Squat Tabata interval this week. Using only your body weight, do as many squats as you can in 20 seconds...rest for 10...do as many as you can for 20...rest for 10, etc, etc for 4 minutes. If you're truly going all out, this will be a fantastic cardio session no matter what your level of conditioning.

#3: Back Squat your body weight. If you can't do it yet...that's ok! But you should start aiming for this goal no matter what your age, gender, or athletic ability.

All this squatting will help the flexibility, strength, endurance, and stability of your legs, knees, and hips, while working your back and abdominals in a big way as well.

Bad squatting is bad for your knees....good squatting is FANTASTIC!!