As a trainer, I know the importance of adding various stability work to build on our proprioceptive abilities. Challenging our natural movements with The Surge® is a great way to accomplish this, so you can imagine how thrilled I was to be awarded the opportunity to try it out for myself.
The Surge is a portable piece of training equipment that uses water to create dynamic resistance, which will effectively challenge every part of your body as it works to stabilize the moving water.
It can be used in a variety of manners and is extremely versatile. You can go light or add more water (see chart below) to take things up a notch. However, you should be aware that you’ll want to lighten your load due to the added challenge of the moving water.
As mentioned, there are a variety of ways to use The Surge. The dual vertical and horizontal handles open up a whole slew of possibilities. You can do anything from deadlifting to jump squats.
In addition to these traits, The Surge also comes in two different sizes. The more compact 3.0 is great for core and upper body work.
This is definitely a great addition to my arsenal of training tools. I look forward to using this in my work with clients and within my own training plans. It’s going to get a lot of use.
Have you heard of The Surge? Do you see how it can benefit your training sessions?
Today I am embarking on a 4 week challenge with BOSU and Sweat Pink to prove to the world that I am #BOSUSTRONG.
I will squat, mountain climb, plank, push-up, lunge, crunch, and balance my way to a stronger core and leaner body. And I will encourage my family, fit friends, and fellow challengers to join me on this fun journey because we are one big, happy #FitFamily.
Being #BOSUStrong is not just about movement, sweat, or even owning a BOSU, its about being a leader, an inspiration to others, and sharing my own fitness journey with others. The 5 things that make be #BOSUStrong are:
My ability to_persevere___.
My love for__health and fitness__.
My healthy __mindset__.
And my _desire to help others achieve their goals_.
So I want to know – are you #BOSUStrong? Copy and paste the above, fill it in and make it your own and then tag me, @sarah_griff_fit in it and share with your friends! Let’s all be #BOSUSTRONG.
And don’t be afraid to get your family and little ones involved! The great thing about this challenge is that anyone and everyone can participate! I’m eager to use the BOSU to aid in my PT for my running injury (which, I’ve yet to mention on here–oops! I’ll update on that soon) and to combine with my favorite Beachbody workouts.
As usual, little man is always eager to join me on my ventures and pretty soon he’ll be receiving his very own mini-BOSU (the BOSOsport) along with workouts geared towards kiddos. We’re lucky enough to also be participating in the #FitFamily challenge as well!
SO!! Are you ready?? Let’s get #BOSUstrong together and hustle for the muscle.
The daily prompts are below. You can also follow along HERE.
Week 1 Instagram prompts (9/14-9/18):
(Make sure you tag @Bosu_Fitness on Instagram & @BosuFitness on Twitter):
Monday, 9/14: It’s #MOUNTAINCLIMBMONDAY! Show us your favorite way to climb that mountain whether it be with hiking poles, in plank position or….? Tag #BOSUstrong #FitFamily #SweatPink @Bosu_Fitness @FitApproach #ad
Bonus: Y’all know we love to #jumpjoymonday! Show us your BEST jump shot and tag @BOSU_Fitness @FitApproach #BOSUStrong #FitFamily #SweatPink #ad
Tuesday, 9/15: #tempotuesday we want to see how you’re getting your heart rate up today. Tag @BOSU_Fitness @FitApproach #BOSUStrong #FitFamily #SweatPink #ad
Bonus: Show us your favorite tricep workout and tag #triceptuesday and #BOSUstrong #FitFamily #SweatPink @Bosu_Fitness @FitApproach #ad
Wednesday, 9/16: Drop down and give us some #BURPEES! Even better if you can make them #BOSUBurpees! Tag #BOSUstrong #FitFamily #SweatPink @Bosu_Fitness @FitApproach #ad
Bonus: #workitwednesday, show us how you’re workin’ it this Wednesday and tag #BOSUstrong #FitFamily #SweatPink @Bosu_Fitness @FitApproach #ad
Thursday, 9/17: It’s #totalbodythursday. Show us your favorite total body cardio move! Tag #BOSUstrong #FitFamily #SweatPink @Bosu_Fitness @FitApproach #ad
Bonus: Give us a #tbt of the most brutal cardio workout you’ve ever done! Tag #BOSUstrong #FitFamily #SweatPink @Bosu_Fitness @FitApproach #ad
Friday, 9/18: #FreeFriday. Show us your favorite way to get your cardio on! #BOSUstrong #FitFamily #SweatPink @Bosu_Fitness @FitApproach #ad
Bonus: Put those forearms to work. Show us your BEST cardio move for #forearmfriday. Forearm plank mountain climbers, dolphin push-ups, forearm plank toe taps…something else? Tag #BOSUstrong #FitFamily #SweatPink @Bosu_Fitness @FitApproach #ad
Notes: You do not need to own or have access to a BOSU to participate. By participating you will have a chance to win a BOSU and other fun prizes. And please, if you are using a BOSU throughout this challenge, never stand on your BOSU with the dome facing down (images or moves down on the BOSU incorrectly will not count during this challenge).
Disclaimer: this post was sponsored by BOSU but all opinions expressed are my own. I truly appreciate all of the brands that support the Fit Approach (Sweat Pink) community.
I’m not a small person and I don’t carry the (stereo)typical “runner” physique. I’m still working towards my weight loss goals and my body isn’t light and lanky. I have heavy, solid legs and curves. My mommy tummy still shakes and jiggles when I run and I pound the pavement hard.
Running at this weight might not be ideal, but it still feels pretty damned good! I’m pushing 185-188lbs these days and on a good day can push a 10:10 pace for a 5K. My long runs are much slower, but I can go for miles and miles without needing to rest. Really though, none of that matters–I am a slow runner, I am a larger runner, I am a mother runner, I am a runner.
It doesn’t matter which adjective I use to describe it, it all boils down to the fact that I am a runner. I am strong and powerful and I can accomplish more than my mind knows.
BUT, that doesn’t mean that running larger doesn’t come with its challenges. Having a heavier build often means that you’re exerting more wear and tear on your body. Pounding the pavement hard can take its toll on the body if you do not take the proper precautions. Many of us larger runners take on running as a means to lose weight. Eager to go hard and hit big goals, many new runners are faced with the dread that is a running injury.
Believe me, I’ve faced my share of running related injuries and I know what my body can and can’t handle. Surprisingly, most of said injuries occurred before I even became a runner. In college when I participated on the woman’s rowing team I faced multiple overuse injuries to my knees. I had IT band issues and patellar tendonitis. There really wasn’t a time where pain wasn’t present. I resigned to the fact that I had bad knees and thus couldn’t be a runner.
Fast-forward to today. I haven’t faced any real injuries (aside from the time I didn’t change shoes soon enough) since my running ventures began in 2013. In the first weeks of running I did make the mistake of using my 2-year-old running shoes and soon enough I began to feel pain in my shin. This is when I learned the importance of a good shoe and how easing into training is the best course of action. So, I’ve decided to use my own experiences and compile them with additional tips for preventing injury as a larger runner.
*Please Note: I am not a running expert nor a physician. These tips are based on my own experiences and research.
Ease into your training. If it hurts when you do it, then don’t do it! I know this seems counterintuitive because running can “hurt” in a good way without causing injury, but what I’m saying is that you need to ease your body into running so that you don’t get injured. If you try to go too fast or too hard too soon, your body will pay the price. I strongly advise that you take a couple of weeks to build and develop strength in your legs. I usedP90X as my foundation builder and I think it’s what helped me feel like I could actually be a runner.Having a proper base is a great way to prevent overuse injuries. This can also be achieved by using one of the beginner runner programs like Couch to 5K. Programs like this ease your body into running and it’s important to follow the program as advised, it is not the time to be an overachiever (which can actually set you back instead of push you further).
Buy proper footwear. Because we are built heavier, it’s very important to make sure we make the effort to get a proper shoe and to make sure we change our shoes when they lose their support. A good rule of thumb for bigger runners is to find a shoe with a strong midsole support system. For me this just so happens to be Asics Gel Kayanos. Every shoe’s life expectancy varies depending on the runner’s stride, the shoe type, and the conditions the shoes are run in (i.e. concrete running vs. trail running). For myself I usually find the 300 mile range to be my sweet spot. It’s all about listening to your body though! If you start to feel aches and pains that weren’t there a few weeks ago it might be time for a new pair.
Choose your running surfaces wisely. Not all running surfaces are created equal! Concrete is by far the worse surface to run on, it doesn’t offer any form of shock absorption so your body is faced with the brunt of it. When possible it’s best to opt for softer surfaces–this is why you often see runners on the road when there is a perfectly good sidewalk next to them. I’ve grown to love trail running for this particular reason. My stride is cushioned by the soft ground and the scenery and terrain change makes for a fun run.
Listen to your body. With any fitness routine it’s always important to listen to your body. If you feel achy and it’s just sore muscles you won’t do too much damage by going out for a quick jog. If you feel pinpoint pain that worsens upon running then you might want to cut back and let your body heal. If you’re not sure what your body needs then you might want to consider seeing a doctor. Persistent pain is a big red flag and ignoring it can lead to permanent injury that can derail your running completely.
Go your own pace. This goes hand in hand with easing into your training. Group runs are fun, but running with others means that you might try to push yourself too hard.
Fuel your body. With any new routine (even if weight loss is the goal) it’s important to fuel your body. This is not the time to skimp on your diet. Your body needs to be properly fueled and fed in order to prevent injury. Malnourishment can lead to prolonged recovery and an increased risk of injury and illness.
Dress the part. Clothing attire might not be something that seems important, but for myself I think it helps! Having the proper clothes can save you from jostling around with each stride and can help prevent chafing.
Allow for rest and recovery. If you’re just starting out running there is no reason to be running everyday. Your body will need time to recover and repair those hard-working muscles. Ignoring rest days can lead to fatigue and poor form which can cause long-term injuries. As always it’s important to be mindful and listen to your body.
I know that a lot of these tips may seem like common sense, but as a once newbie runner I know that it’s not always so easy. I didn’t know that running shoes weren’t one size fits all. I didn’t know that running surfaces mattered and I didn’t know that a gradual build to running was best. It’s still a learning experience for me, but I am eager to keep running and work on that speed.
Are you a larger runner? What tips do you have to offer? What have been your biggest obstacles?
If you’re looking for a great holiday gift for that runner in your life, look no further. PRO Compression brand sleeves and socks are the way to go!
A few weeks ago I was awarded the opportunity to review PRO Compression brand calf sleeves. If you’re a runner or know a runner, then you’ve probably heard about these handy accessories or at the least have seen another runner donning a pair.
According to PRO Compression the benefits are many….
“Marathon Calf Sleeves combine the optimal blend of advanced materials and innovative design to deliver maximum benefit. True graduated compression technology helps improve blood flow and oxygen delivery, resulting in better, more consistent performance with less fatigue and faster recovery.
Thanks to our advanced design, Marathon Calf Sleeves also support critical muscles and tendons, helping reduce inflammation and soreness associated with running and other activities. Put it all together for the perfect compression sleeve for training, racing, recovery and travel.”
They sounded like a dream! Whilst training for a marathon the body is fighting constant muscle abuse. Recovery time is often limited while following a busy training schedule so it’s important to find ways to aid in that routine. I’m still a fairly new runner (I only truly began running and training in April 2013) so a lot of this training and recovery is new to me, but the one thing I learned early on is that having the proper support during a run is key to maintaining a healthy body.
From stability shoes to KT tape, I’ve found that the little things really do play a big role in overall performance, recovery time, and injury prevention. So you can imagine how eager I was to try something new!
I’m not severely prone to injuries, but I am a “heavy-stride” runner. My feet really pound the pavement when I run so shoes with cushion and support have been a huge help in preventing injuries, but I still on occasion (especially during my long runs) feel pain in my left shin.
I tried my sleeves the day of my first run back after having been sick for 2 weeks. I knew that my body would be angry with me, but as soon as I slipped those sleeves on I felt like my calfs were wrapped in a warm hug. Though they were a pain to get on, the struggle was worth the effort. I wore them during my run and then again in the evening after my run and slept through the night with them.
During my run I appreciated the snug feel, it was like wearing a sports bra for my muscles! My shin didn’t ache and the next day my calves weren’t sore. I can’t wait to see how they feel on my longer runs! Unfortunately, I cancelled my marathon plans and haven’t been mentally capable of doing anything over 5 miles in the past few weeks so I’ll need to update you on how they aid in long run recovery later.
I do look forward to picking up my training though and hope that I’ll have another long distance race planned soon. I know these sleeves will be a new part of my routine. Another added bonus during the winter months is that they turn my capris into long pants! BONUS!
If you’re interested in trying a pair or buying them for a runner friend be sure to visit http://www.procompression.com and use PINK2 discount code thru December 15th for 40% off your purchase.
Wow! I was just suggesting that a friend of mine be sure to ice her shins after going out on her first run in years. Maybe it’s not the best idea anymore? This is a very interesting read on the standard of using RICE for sports injuries. I don’t know about you, but that and NSAIDS were my go to fix for sore shins and tired and achy muscles. In retrospect, I haven’t been so diligent on icing this past year and haven’t faced any serious injury. Hmmmm. A lot to ponder about how we treat our bodies and how they can recover on their own.
“Coaches have used my “RICE” guideline for decades, but now it appears that both Ice and complete Rest may delay healing, instead of helping.” – Gabe Mirkin, MD, March 2014
In 1978, Gabe Mirkin, MD coined the term RICE. Health care practitioners to laypersons are quick to recognize RICE as the ‘gold standard’ treatment option following injury. Followers of my blog know my stance against ice and now there is support from the physician who coined the term. Yes, the very same physician, Dr. Gabe Mirkin, who coined RICE, is now taking a step back. I reached out to Dr. Mirkin and asked for permission to share his story. As you will read below in Dr. Mirkin’s full post, the lack of evidence for cryotherapy is something we must listen to.