A proper warm-up and stretching routine is key to injury prevention and will give you a better workout. Some stretches have been proven to decrease power production for short distance races, so consult your coach if you are a sprinter, especially immediately before racing.  I prefer static stretches of 30 seconds for each lower extremity muscle group, followed by a gentle warm-up for 5-10 minutes, and then dynamic stretching and running drills. The warm-up might be 15-20 minutes in length, which could actually be longer than the run itself; I believe in quality over quantity and avoiding excessive “junk miles.” I also encourage the use of foam rollers and other self-massage techniques for at least 1 minute to each muscle group before and after workouts. Massaging the muscle groups helps eliminate soft tissue and myofascial tightness.

As mentioned earlier, muscle imbalances can cause injury. Muscle imbalances can occur from insufficient flexibility and strength. Because running is mostly a forward-plane movement, these muscles are properly strengthened but lateral muscle groups can be ignored.  Runner’s knee or IT band syndromes can result from lateral muscle weakness and/or tightness. Other conditions can be prevented by maintaining proper core strength. Therefore, a good strengthening routine addresses core muscle groups and lateral stabilizing muscles. Our program consists of bridging, forward and lateral plank exercises, etc., which help address these problems. Forward and lateral lunges are also important for strengthening the core in a vertical position to prepare the body for running.  I also encourage my athletes to mix up their routine with other activities that involve some lateral m

A proper cool-down helps prevent injuries just as much as the warm-up does. Stretching tight muscle groups after a workout and using the foam roller on “hot spots” is good practice. Sometimes after a tough workout it is difficult to stay motivated enough to cool-down afterwards, but be sure to get your heart rate down and stretch your muscles appropriately to help reduce soreness. Even scheduled rest days are important to prevent overuse injuries. Wearing recovery or compression socks after a workout will help fatigued ankle and foot muscles from soreness and swelling. Another important way to help reduce soreness and swelling is by elevating your lower extremities above your heart level. Lie down on your back (supine position) and prop your feet up on something higher than your thorax for 10-20 minutes. Finally, it might be helpful to apply ice to sore muscles or joints after a workout.

These are some simple solutions to prevent injury. However, there are additional factors, such as running mechanics and footwear. Injuries are easier to treat when they are examined by the proper health professional in the early or acute phases. Most conditions can be helped faster if diagnosed properly and treated quickly. If you have sharp pains that persist over more than 2 workouts, consult a healthcare provider. Conditions such simple strains can lead to tears, and tendonitis can develop into chronic tendonosis requiring surgery.  Athletes tend to push through pain, which can lead to injury, so train smart!

-Brad Perry, PT, MS, STS, USA Cycling Coach, USATF Level 1 Coach

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SWIMMING
Requirements: 100 meter freestyle in < 4
minutes
BIKING
Requirements: Own or have access to a road
bike
RUNNING
Requirements: Run 1 mile in < 9 minutes

**Ask your school counselor on how to get PE
you are a student in grades 9 credit if
9-12 at Humble ISD

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CONTACT US AT: brad@eleetfitness.com for more details

• Throwing
• Catching
• Striking
• Kicking
• Jumping
• Stability

Once your child demonstrates the mastery of the skills above then he or she can move on to the Foundational Movement Progressions (FMP) shown below.  Note that your child should only use his or her body weight until each skill is completely mastered and his or her development allows for external loading.

• Body Squat
• Reverse Lunge
• Lateral Lunge
• Rotational/Transverse Lunge
• Jumping Jack
• Deadlift
• Push Press
• Front Kick
• Side Plank
• Plank
• Jump Rope
• Ball Slam
• Push Up
• Pillar

• proper weight management (lean vs fat mass)
• slows the aging process
• can reduce back pain
• increases metabolism
• improves sleep cycles

Regular resistance training is not only fun and healthy, but scientific evidence has shown that with the right guidance and progression it is safe for almost everyone.  The Eleet Program™ is a great place to start.  Our program is designed so that anyone can safely begin a resistance training program without the fear of injury.  The scientific-based program is properly progressed and focuses on improving the functional movement patterns of the human body.

Ingredient List

Shopping Guide

We have also found that the idea of calories in versus calories out doesn’t always seem to hold true by itself.  As we mentioned earlier our metabolism changes as we get older.  You might also notice your body’s response to a particular food changes as well.  Our once very efficient digestive system has now been drastically altered and we are no longer maximizing the use of our food choices.   This is why it is very important to choose foods that are nutrient dense and promote proper growth and repair.  The more our body lacks the more we eat and the more we eat the more bad ingredients we put into our body.   This then brings the calories in calories out theory into play.  If we are not consuming the proper amount of nutrients and continuing an active lifestyle we will typically over eat, increase our weight gain and increase the likelihood of developing some type of lifestyle disease.

We endorse the use of the Nourishing Our Children food pyramid found below.

Figure 1: Our Food Pyramid (Source: Nourishing Our Children 2005-2010)

Click on the pyramid to learn more!