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Running, it propels us forward

By: Geoff Rubin, CPT/CIFT/TRX II

Hitting the pavement and accruing mileage is certainly a physical feat, but what is the motive behind doing it? Running is a sport which is definitely not for the meek, so what is it that drives us to put on our shoes, tie those laces and exit that front door?

The reasons to run come from a multitude of places whether it is for health reasons, physique, weight loss, accomplishments, etc. Whether it is intrinsic or extrinsic motivational factors that lead you to run, you’re doing yourself a phenomenal favor. In fact, running blasts the most calories: In a study done by the Medical College of Wisconsin and the VA Medical Center, the treadmill (used at a “hard” exertion level) torched an average of 705-865 calories in an hour. Not only are you torching the calories while running, but running boosts “afterburn”—that is, the number of calories you burn after exercise. (Scientists call this EPOC, which stands for excess post oxygen consumption.)

Additional physical benefits of running include:

– Bolsters your cartilage by increasing oxygen flow and flushing out toxins, and by strengthening the ligaments around your joints.

– Your time on the treadmill can even prevent vision loss, or so it seems. Two studies from the U.S. Department of Energy’s Lawrence Berkeley National Laboratory have found that running reduced the risk of age-related macular degeneration and cataracts.

– One recent study in the British Journal of Cancer calculated that the “most active” (e.g. walked briskly 5-6 hours/week) people were 24 percent less likely to develop colon cancer than the “least active” people

Additional mental benefits of running include:

– Stress-busting powers of their regular jog. “Nothing beats that feeling when you settle into a strong stride with a powerful rhythm,” says Brooke Stevens, a four-time NYC marathoner, “The tension in my neck, back, and shoulders starts to loosen up, and I can think more clearly too.”

– Running is used by mental health experts to help treat clinical depression and other psychological disorders such as drug and alcohol addiction.

– In a 2006 study published in Medicine & Science in Sports & Exercise, researchers found that even a single bout of exercise—30 minutes of walking on a treadmill—could instantly lift the mood of someone suffering from a major depressive order.

Regardless of the reasons that you are hitting the concrete, trail-head or treadmill, the benefits of this readily available sport are right there for your taking.


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– Womens Health – Health Benefits of Running, 2013

– Runners World – 6 ways running helps improve your health


Contribute your strong suits….

ImageBy: Geoff Rubin, Fitness Propelled (CPT/CIFT/TRX II)

Contribute (Verb) give (something, such as money or time) in order to help achieve or provide something. (Dictionary.com). I’ve often wondered how could one person, especially me!, “contribute” to make a difference. Well, it took some internal investigating, but I had always known that through fitness, I could create a special bond with young men and women on the Autism Spectrum. Having a broad career of working with youth and young adults on the Autism Spectrum as an adaptive P. E. teacher for years and as a fitness professional with specifically designed fitness programs, that have delivered resounding results, I knew this would be my avenue to “Contribute”.  

Recently, I took my experience and volunteered some time to teach the teens and youth of Phoenix High Functioning Autism how to jump rope and play a few fun games. When you enter into a room and can see the nerves of the youth group escalating, know that many sensory needs must be addressed and turn an overwhelming consensus of “I do not want to do this” into O my goodness, look I am doing it. Where you can see children sitting off to the side and then engage them in the group and even get a good two thirds of the group to crack a smile. That is a powerful contribution. On behalf of all the youth there that night, I think it’s safe to say, we ALL HAD A BLAST.

I encourage you to respond to this post or connect with myself and Fitness Propelled LLC, where we have a specifically designed personal training program “Personal Power” that has shown to contribute to the empowering of young men and women on the Autism Spectrum. Please let me know how you “Contribute”.


Let us be your one stop shop for fitness. Check out http://www.fitnesspropelled.com

Follow us on Twitter @ FPropelled

Like us on Facebook @ https://www.facebook.com/FitnessPropelled

View us on Yelp @ http://www.yelp.com/biz/fitness-propelled-llc-scottsdale


Understanding Common Running Injuries

ImageAs a rather new, however avid running enthusiast, I wanted to investigate common running injuries that many passionate runners will often face. It’s important that we identify these potential injuries in advance as to avoid injuries in our future. With the health benefits of running bountiful from controlling weight, improving cardiovascular function and help alleviate a host of chronic health problems; it is clear as to why running has become so popular. However, with all of these advantages comes a toll on our lower extremities. Studies suggest knee-related injuries are the most common, accounting for 26-50% of all lower-extremity injuries, the foot, ankle and lower leg make up the other 50%, with hip and lower back always susceptible as well (Ellapen et al.2013; van Gent et al.2007;O’Toole 1992).

Well, what are the most common injury causes?

– rapid increase in weekly mileage

– continuous high mileage (runners averaging 50-70 miles per week have a 50% chance of injury (O’Toole)

– abrupt change in running surface

– failure to follow hard training days with light training days

– wearing inadequate or worn-out footwear

– running on uneven surfaces

– returning to previous mileage too fast after a layoff

– history of previous injuries

– too much hard interval training

– muscle imbalances near a lower-extremity joint and/or inadequate muscular strength or range of motion

Check out the table below for listings of injury sites & type along with injury mechanisms


Injury Site and Type

Injury Mechanisms

Knee: Patellofemoral pain syndrome

Patellofemoral pain syndrome, or “runner’s knee,” is pain originating from the patella (kneecap). (Lopes et al. 2012)

Knee/hip: Illiotibial band syndrome

Illiotibial band syndrome (ITBS) is a sharp pain along the illiotibial band, which lies along the lateral portion of the thigh, from the hip to the knee. (O’Toole, 1992)

Lower leg: Meidial tibial stress syndrome

Commonly known as shin splints, medial tibial stress syndrome (MTSS) is a pain on or near the anterior midline of the lower tibia, or shinbone (Lopes et al. 2012)

Lower leg: Achilles tendinopathy

Achillies tendinopathy (tendonitis) is a pain or stiffness along the Achilles tendon, caused by inflammation of the tendon and/or the tendon sheath. (Lopes et al. 2012)

Foot: Plantar fasciitis

Plantar fasciitis is a widespread running injury to the foot. (Lopes et al. 2012) The plantar fascia consists of thick connective tissue that supports the arch on the bottom of the foot, extending from the medial tubercle of the calcaneus (heel bone) to the metatarsal heads.

Selecting your personal trainer

Clients, let’s hear from you.  When receiving the bombardment of advertisements and emails blasts from multiple personal trainers looking to serve you, what do you look for in them?

– What questions do trainers ask that create a connection with you that helps you select them?

– What qualities do  you look for in your trainer?

– What keeps you committed to your trainer?