Stew Smith Fitness News

Every year, after a few months of decreased running due to winter weather, I receive emails from people who are starting to ache after only a few days of running. Typically, if you take off for more than 2-3 months from a regular running routine, chances are when you start again you will start "where you left off," and actually over-train. Basically, you are running too far, too soon. It takes time to build up to a rigorous amount of running (4-6 miles day -- 4-5 times a week), even if you used to run this far in the fall...

There are several military swimming related tests most military members must be able to pass. Usually, these tests are either performed at the various military indoctrination training programs throughout the branches or in advanced training such as special forces.However, in the Navy and Coast Guard the swim test is part of the physical testing members receive bi-annually usually 500m or 12:00 swim test. First of all – when swimming – no matter who you are – you should never swim without a lifeguard or swim partner when training in the pool. If you are having a tough time being comfortable...

Have you ever started off on a run and had aching knees or hips, but soon after a short warm-up jog and light stretch all felt better? Typically this is how most people start off on a run. Unfortunately, tendonitis can flare up quickly if running several times a week for several miles. Myofascial Release (MFR) technique is a great way to relieve the post-exercise soreness as well as help with pre-exercise warm-up as well. Today we will discuss two ways to do MFR: Check out Youtube video of Stew doing these exercises:1 – The Foam Roller – Maybe you...

This article on the knee is the third of three segments on the most injured body parts in military / athletic training. Check out the Stew Smith Archives for previous articles specifically discussing injury prevention and rehab of the lower back and shoulder. Like the shoulder and the lower back, the knee joint is susceptible to injuries of the connecting tissues of ligaments and tendons, compression tissue of the cartilage, and muscular strength and flexibility imbalances. Often running can cause these issues especially if the runner is overweight, wearing improper footwear, or using poor technique.The most common of knee injuries...

Learning HOW to Run.  The Evolution of Running When remembering all the different coaches (distance and speed) I had during my life as well as some of the forms and styles I picked up along the way on my fitness journey, I realize that we have come a long way in the way we teach running today. Now with slow motion cameras on your phone, we can dissect a stride, arm swing, and foot strike with more accuracy than we could in the 1980’s. What this article will discuss and show in video the many different styles out there and...