Persistence Hunting and Endurance Running

I read an awesome article in ESPN the Magazine last week about persistence hunting and the study of its origin/link to the evolution of the human species. It was/is truly amazing. Unfortunately, the article is only available for paid subscribers, but I went online and found some interesting material to explain it better/give you guys some context.

These "persistence hunts"--which started thousands of years ago and continue to this day--last for 8-12 hours or more and involve humans essentially chasing animals until they drop. The runners (relatively slowly) follow them, track their movements, and finally come across their collapsed-due-to-exhaustion bodies. These hunts are the ancient ancestors to marathons, ultramarathons, and distance running in general.

Before I get into the specifics a bit, please watch this entire 8 minute video, which is a very brief documentary of a persistence hunt in the Kalahari desert. You have to watch it. I loved it. Very captivating and emotional.

The central thesis in the majority of this research is that humans evolved from quadrupeds to bipeds basically to open up their lungs to allow for better breathing, because the only "weapon" they had at that time (this was before things like spears or bows and arrows were invented) was their ability to run long for very long distances ... something the majority of animals we hunted were unable to do. If you want some scientific breakdown of this, check out this journal article.

Humans are the only species equipped with sweat glands all over the entire body--so that we can cool ourselves as opposed to the majority of animals we hunted. We also have certain neck muscles to stabilize our head during running, the muscle structure and certain ligaments to give us the ability to run for long distances, and other benefits specific to humans. All of these create a natural link between evolution of the species and our desire to be distance runners. ESPN used all of this information as a way to tie the burgeoning trend of people adopting distance running to the evolution of the human species as runners and a desire to return to that primal state. Super cool.

Obviously, this is a crude explanation, but hopefully enough to pique your interest. Enjoy reading some more about it here. If you're an endurance runner, this will change your view on running in a great way. For me, it helped me understand a bit more one of the reasons why when I run I feel at peace, connected, focused and internally motivated.

Are you a runner? Why do you run? What types of things motivate you to do it? 

Step-Ups

As I have mentioned before, I'm always trying to incorporate new things into boot camp - especially exercises that translate well to just about any setting or skill level. That's why I love step-ups. They're an incredibly simple exercise to instruct and complete, yet they have the ability (through adding weight, increasing speed, incorporating plyometric components) to really focus on the lower body--quads, glutes, hamstrings--while promoting core activation and working on balance.

I love them for my boot camp, because all you need is a step. I use park benches, railroad ties, plyo boxes - anything that is about 24 inches off the ground. The movement itself is super simple - step up with one foot, bring the other leg with you and place that foot flat, clear the hips (meaning, bring your torso completely straight on top of your body), then step back down with the same foot you stepped up with. When both feet hit the ground again, change the lead foot.

That is the most basic movement - and here's a video to show you what it looks like. However, that is just where the fun begins. Some other things you can do to make it more challenging include:

• Adding dumbbells--this is the easiest thing to do, it adds resistance for a better leg and core workout
• Add a "pull step" once your non lead leg comes up--step up left, then step up right and "pull" that right knee towards your chest. This activates the hip flexors and adds a tougher cardio element
• Add a calf raise once both feet are flat on the step
• Move faster--this increases the pace to make it a stronger cardio challenge
• Jump into the movement--this is more difficult and should only be done after mastering the basic movement, but check this out to see what I mean - adding a plyometric element here really amps up the resistance/cardio benefits) 

You can do them anywhere - give them a try and let me know what you think! Or, if you're coming to boot camp, get ready.

Beach Boot Camp - 9 a.m. Sunday

Hi everyone-

I checked the forecast and it looks like minimal chance of rain on Sunday, so that means boot camp is ON! We're going to keep the beach theme going, but change the spot. This time, I am going to host it at the beach/park area located adjacent to the South Mission Beach Jetty. Basically, get yourself to the Roller Coaster in Mission Beach, then go south on Mission Blvd until you can't drive anymore. Turn right and enter that park area, drive to the bathrooms (you'll see them) and park. Then look for me in the small grassy area near the bathrooms ...

I am going to make a hybrid of the land-based and beach-based activities, so I think it should be fun and challenging. Hope to see you all out there!

If the weather does not cooperate I'll send out a "no-go" email by 8:30 on Sunday morning, so keep your eyes peeled on your inbox that day. Or, text me and I'll let you know if we're a go.

Call, comment or e-mail me with questions. And remember the cardinal rules - be on time, bring water, and WORK HARD!

-Jesse

5-Minute, 5-Stretch Routine for Runners (Lower Body)

I used to be horrible at stretching before or after a run. Then I began my focus on fitness and learned about all the different benefits that stretching provides, mainly after a workout. I immediately began seeing the results of taking time to work on flexibility. Curious about those benefits? Check this out. 

I made stretching easy on myself by adopting a simple, five-stretch routine (that I originally developed for my Running 101 class at the Mission Valley Y). I now do it after every run I take. If I knuckle down, I can knock it out in five minutes, which is a wonderful investment when the return = less soreness, reduced likelihood of injury, and better flexibility.

I'm going to list all five stretches and link to videos describing them. I feel that's a more efficient way of "demonstrating" them (instead of writing a descriptive "how-to"). However, if you have any questions, want me to help you understand them, or just want a running partner, let me know!

Remember, hold each stretch for 30 seconds (at least), no bouncing, and breathe deep the whole time. Try and use the time to recover with your breathing, relax and think about how awesome your run just was.

1 - Straight-leg hamstring stretch. No video for this one, because it's the "touch your toes" stretch. It's fundamental and popular for a reason - it works. Targets the hamstrings and low back.

2 - "Flamingo" stretch. This is also a fundamental one because it's the best way to target the quadriceps. Skip to :28 seconds into this video to see a demo.

3 - Calf Stretch - Targets the calves. I covered this in a previous blog post; you can check it out here.

4 - "Butterfly" stretch - Targets the groin and hip flexors. This video gives a demo. I'm not a huge fan of the 10-15 second warm-up period she suggests, but there's nothing fundamentally wrong with it, so if you like it, go for it.

5 - Hip stretch - Targets the hips. This somewhat cheesy video (with an ad - sorry) gives a great demo.

Give it a shot! Your muscles and joints will thank you post-run. Also, I was serious about that running buddy thing ... if you want someone to chug alongside you, give me a call.

Do you have any stretches that you love? Share them with us!

Beach Boot Camp is Back - Sunday, 9 a.m.

Hi Everyone-

Beach Boot Camp is back this weekend after getting some pretty positive feedback about it last time. We'll have it in the same spot - the bottom of the Law Street hill, just north of the bottom of the ramp.

We start at 9 am SHARP. Those who are late will do one burpee for each minute. :) And if you don't know what burpees are, let me just say they are good times.

Remember the rules: Be on time, bring water and a towel to lay on if you want, and bring your positive attitude!

See you Sunday. E-mail or call me if you have questions,
Jesse

Interval Training

Cardio routines easily become boring. Running, cycling, rowing ... whatever you choose to do, if it's the same  each day, you are likely to first get bored, then plateau. Maybe the inverse order. Either way, it's no bueno.

About 9 months ago I started incorporating interval training into all the cardio I do, and I flat love it. It ratchets up the intensity, keeps your body guessing, and gives you a way to constantly change up your routine.

I think some people get a little intimidated when they think of "interval training," but it's really just as simple as setting a baseline exertion level from which to work, and then increasing/decreasing intensity above (and then back to) that baseline in varying time and intensity intervals.

For example: Think about walking on a treadmill at a pace of 3.0 for 5 minutes to warm-up. At that point, instead of continuing to plod on at the same pace, increase your pace to 4.0 for a minute, then back to 3.0 for two minutes. Then up to 4.5 for a minute, then back to 3.0 again for two. And so on.  The intervals, intensities and durations are all up to you and you'll see that it's very easy to figure out an approach that works for you/is challenging if you try it out a few times. Interval training can also work with any modality - recumbent bike, stair climbing, rowing, etc. Anything where you can monitor your time and alter your intensity level.

If you want a good example of one specific interval philosophy, check out this article - keep in mind that this is not how you HAVE to do it, but just one good example. Or, if you want, invite me to come work out with you and I'll take you through a fun but challenging interval program that I like. :)

Why do it? There are many benefits to interval training, including increased aerobic/anaerobic capacity, more effective weight/fat loss when compared to "normal" cardio, improved athletic performance, and the removal of the ever-present boredom factor. So why not give it a shot? Trust me, it's easier than you think!

Do you have any experience with interval training? Share with us!