Running is a lifestyle…with any lifestyle there will be challenges, especially the challenge of dealing with a small butt. First, I would like to state this article is not for everyone, as some runners have great buns, yet others will have a small or no butt at all. Let’s try this first. Stand up and checkout your butt, take a good look…are you happy with it? Your answer is probably no, don’t worry there is hope.

This will be a two-part blog. The first part will focus on the butt muscles how to enhance shape and gain strength. The second part will focus on the right active wear and jeans to make your butt look the best (still in progress).

Mike Baird photos

Your friend asks if you want to go on a run…you balk with some excuse, when the true reason is they are just a slower runner. Here are three approaches to help you deal:

Truth

Lie

Compromise

Let’s start out with the easiest, the truth. Be perfectly honest, explain that you are training for a race. This will take the pressure off, as your friend will understand that you are a stronger runner, going for fast mile splits or a quick tempo runs. Or, if they do not get the hint, just tell them you plan on running at a fast pace today and you do not want to make them uncomfortable- a good friend will understand.

Why lie to your friend? Not only is lying to your friend not cool, but it could create a bad relationship plus invoke some bad-karma, like an injury in your future.

My favorite, the compromise. Ok, you plan on doing 10 miles, your friend asks you to do 3 miles (at a slower pace), what do you do? Run 10 miles, then do a nice and easy recovery run with your friend. Miles accomplished, plus you ran with a friend, and gained a few miles. Another solution is to schedule your slower friend runs on your recovery days. Slower pace + miles + friend = great run!!

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Yes- running is a great workout for your abs, but there are many other great exercises you must do to strengthen your abs/core.

The most important result of a strong core is stability. As you run, all of your movement originates from your core, thus validating the statement, “The core is really the key part of the body in any sport,” says Mike Huff, coordinator of sports performance at Duke University. Being able to maintain good posture through a strong core will enhance performance and decrease injury. The deep abs, made up of the transversus abdominis (TVA) and internal obliques, are the keystone for core stabilization. Unfortunately, running bio-mechanics expert Michael Fredericson, Ph.D, found that about 90 percent of runners have weak abs leading to faulty running patterns.

If you keep a strong core and flat belly all year, you never really have to worry about getting in shape for the beach. Trust me on this one- its way easier to keep your abs in shape all year vs. diet and train for a specific event.

Here are my top 3 exercises for a strong core, plus six pack abs.

*Work your abs every other day- this is critical.

-P

The following will be different for various runners- but the ideal surface is smooth and moderately (but not too) soft, and the worst is rock hard, like concrete, or irregular, like the gravelly shoulder of a crowned or banked road. According to a clinical study of 4,000 runners, co-authored by Southern California podiatrist Dr. John Pagliano, one of the five leading causes of injury is “improper” running surfaces. The other four are training errors, inadequate shoes, faulty biomechanics and muscle dysfunction/inflexibility.

Pagliano comes down against concrete, saying that “if you switch to softer surfaces, you can cut your injury risk by 50%.” Here is an exert from Dr. John Pagliano & Robert Chasen -  Grading Running Surfaces:

Kathleen M. Naughton, DC, CCSP, puts it best; Dynamic Chiropractic – September 1, 1992, Vol. 10, Issue 18  “The forces generated at heel strike are dissipated through the musculoskeletal system. Harder surfaces result in increased pounding and subsequent deleterious effects.” Because of this, something like concrete is far less forgiving than asphalt.

Concerned about running on asphalt with cars present? Here are some tips to help drivers spot you easily on the road.

1. Wear bright or reflective clothing. Dressing to be seen will make it safer for you and drivers.

2. Always look both ways- even on a one way street. Be careful and pay attention to your surroundings.

3. Never take chances when sharing the road. The pedestrian always has the right away, but drivers may think otherwise.

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Years ago when I first started running, I can remember my cross country coach teaching us to always swing our arms while running. Coach William Chavis taught us to swing our arms forwards and backwards, mirroring our leg movements. To this day I can remember him yelling at me from the top of a hill during a race, “Philip, swing those arms- get up this hill.” Ever since that moment I have always been conscious about proper arm movement.

Here are some tips to live by-

1. Relax your shoulders, keep your arms at 90 degree angle
2. Keep arms close to your body
3. Swing your arms forwards and backwards opposite from your leg movements. Left leg goes forward- right arm goes forward and vice versa
4. Your arms should move forward and back, not across your body
5. If running up hill, shorten your stride and swing your arms a little faster

Apply these tips to running or walking long distances, and you will gain speed while reducing fatigue.

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