Part one talked about why shold you embrace minimalism?
A better approach to minimalism is to realize that your feet are weak in their current state and you need to add a foot and leg strengthening program to your current regimen. A strong core is imperative for good, efficient running form. The stronger the core, the longer you can hold good posture as you run down the road in search of your zen.
Six Simple Exercise to Stronger Strides
Here are six simple exercises you can do daily to improve your intrinsic foot strength. I recommend you walk around your house barefoot for five minutes to warm up your feet. Then really warm up your foot muscles by pretending your big toe is a marker and writing the alphabet with your foot. Do this twice. Now you are ready to begin strengthening your feet.
These six simple exercises can help you strengthen the intrinsic muscles of your feet and lower legs to help you transition to a minimalist running style. Remember to also stretch your quads, hip flexors, hamstrings, and calf (gastrocnemius and soleus) as well as your plantar fascia after these exercises to warm down.
Small incremental increases in stress make us stronger. Large incremental increases in stress lead to overuse injuries! Achieve your natural stride slowly and carefully to stay injury free.
Watch the video if you need help with the exercises!
After returning to top-level cycling, Lance Armstrong has set a new challenge by saying he intends to compete in the Hawaii Ironman.
The 38-year-old Austin resident was targeting the 2011 or 2012 event in Kona, Hawaii, depending upon whether this year or next will be his final Tour de France.
"I will be in Kona 15 months after the final Tour," Armstrong said Friday. " I'm not saying that with any expectation; it will require months and months of getting back into swimming and running. But I want to just do it, just for fun." Strange definition of fun.
A swimmer as a child and promising national-level triathlete in his late teens, Armstrong has also run in marathons. The Ironman event consists of a 2.4-mile swim, 112-mile bike leg and 26-mile marathon.
"I don't know I could be top three, top five or top 10, but anyway, I want to come and finish," Armstrong said.
Ambitious goal, but he will probably do it. It takes the average runner at least 3 years to train and compete their way to an Ironman. Most people never get to Hawaii unless they get in through the lottery; but knowing Lance Armstrong I'm sure they will find a spot for him just for the publicity. What he doesn't fully realize is the carnage that is seen among the best athlete's in the world at Kona. Even the tough barely survive.
My hat's off to you Lance. Ambitious goal and a "no quit" mentality are needed to survive Kona! Who knows, maybe I will get in through the lottery and see you there!!
Run Happy! Keep Triing!
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