Cross-training for runners: Is it really necessary?

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Runners who are comfortable with logging the same number of miles, on the same terrain, and at the same pace forever don't need to cross-train. Those who want to be faster, stronger, and immune to injury should, however, consider adding some variety to their workouts with regular cross-training sessions.

The following are three cross-training activities and their benefits:

Core work

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Runners might mistakenly believe that to become better, all they need to do is strengthen their legs. However, elite runners all pay great attention to their core. The core, composed of the gluteal and abdominal muscles and the muscles of the lower back, provide stability, endurance, and power for maintaining good running form, hill work, and speed work. A strong core also improves lateral movement, useful for quickly navigating obstacles such as potholes and sharp turns.


Some examples of quality core exercises are the bridge, which works the gluteal muscles and hamstrings, the side plank, which hits the obliques, lower back, gluteal muscles, tranversus abdominus, and hips; and the superman, which strengthens the lower back and the deep abdominal muscles.

Cycling

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Whether outdoors or on a spinning bike, cycling is a low-impact way to boost cardiovascular fitness and increase endurance while working the quadriceps, gluteal muscles, hamstrings, and calves. Cycling can also strengthen the connective tissue of the ankles, hips, and knees, reducing the risk of injury.

Strength training

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Strength training can improve total running economy, leading to increased speed and strength. It also targets muscle groups infrequently utilized during running, alleviating muscle imbalances. It also increases muscle mass and decreases body fat percentage.

One example of a good strength training exercise for runners is the kettlebell swing. The exercise forces the body to stabilize the off-centered weight and push it forward with the hips. Kettlebell swings are a great way to improve stability, strengthen the core, and increase cardiovascular endurance all at the same time.

To reap the full benefits of cross-training, experts advise runners to have two or three sessions per week.

Steven Rindner is a marathon runner and a business development professional. For more articles on running and health, subscribe to this blog.

REPOST: How to create a positive workplace

 The job of a leader is to encourage those who follow him to work efficiently and effective. Follow these tips from Dynamicbusiness.com to create a positive atmosphere in the workplace so the employees will be more productive.

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It’s well known that a happy workplace is more productive, but it’s far easier said than done. 

Especially for franchisors, it’s paramount to promote and foster passion for the company by encouraging all franchisees to take an active role in shaping the business. Here are a few tips on encouraging your staff to love your business as much as you do.

Foster good working relationships at all levels

The most important thing to keep in mind is that relationships are absolutely critical, a good relationship at all levels is vital in ensuring your team members enjoy their work. They stem from, and in turn encourage, employees who feel empowered in their role and engage in open and honest dialogue. Honesty gives employees the confidence to create the kind of team they want to be a part of and feel valued, helping tackle minor problems before they become major issues.

Encourage contribution from your employees

We have found one of the most effective ways to increase positivity amongst franchisees is to show that we value their input in key business decisions. We encourage our franchisees to join us on our overseas buying trips, providing a great opportunity to strengthen relationships between franchisees, senior executives and suppliers and helping to create a sense of ownership of Bedshed’s product range.

Instill a sense of responsibility in every member of your company

Ensure your employees understand the company’s goals so they can work towards achieving the same objectives. Although a franchisor-franchisee relationship might be a more direct example of this, it should be true of every company. Our buying trips work on multiple levels, showing the team the ways in which Bedshed is constantly striving to be an industry leader, instilling a passion to further that ambition in franchisees. A well-connected, respected and united group of franchisees are better placed to lead your business to success.

For more tips on how to be a good leader, follow this Steven Rindner Twitter account.

Scout Names Ross Levinsohn Executive Chairman and Unveils Executive Team

Media pioneer Levinsohn takes key role with male-focused media network, founded by longtime business partner Scout CEO James Heckman and Pilot Group.

Executive team filled with heavyweights from Yahoo!, AOL, MSN, Google, Amazon, NFL and News Corp. 

http://finance.yahoo.com/news/scout-names-ross-levinsohn-executive-225100246.html

A Better Run Might be as Simple as Using this Alternate Lacing Technique

In the running world, there is a popular term called “lace creep”, or an ill-fitting shoe not properly laced to meet the unique needs of a person’s foot. If you are feeling discomfort or “hot spots” on your feet after using your running shoes, do not throw the baby out with the bathwater. Simply try an alternative lacing system first, before buying a new shoe. There are many simple alternatives to the traditional crisscrossing lacing technique and finding the right one for you can make all the difference when hitting the pavement, trails or treadmill.

Running shoe designer, Altra, suggests the following approach for runners with a wider forefoot, or those just looking for more space for their feet to relax. It is both their own and their customers’ favorite lacing system allowing for the forefoot to expand and breathe while securing the heel and preventing lace creep:

1. Start by running the lace straight across the bottom, over the tongue and downward into the shoe. Make sure both sides of the remaining lace are equal.

2. Without crossing, skip under to the second set of holes, then over to the third set of holes.

3. From the third holes to the fourth holes, cross the laces over the top of each other and insert downward into the holes on the opposite side. Continue this crossing technique until you reach the second-to-last set of holes.

4. String the lace into the last holes upward from underneath. Create a small loop with each end by threading the lace back into the same hole.

5. Slide the remaining lace from the opposite side into the hole.

Image Source: womenshealthmag.com

Other lacing tips:

• The laces over the top of the arch/instep are loose enough to comfortably fit your finger after the shoe is tied.

• The lacing should fit snuggly at the heel, relaxed over the arch and roomy at the forefoot.

• It may feel "too loose" at first, but the foot will learn to spread out and relax.

For more on marathon running and related tips, please visit Steven Rindner's homepage.

Age is just a number: Career tips for young startup CEOs

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In business, older professionals have the advantage of wisdom, which means that they're well-equipped to prevent businesses from repeating mistakes. However, young professionals typically have energy and flexibility, which are important in a world of quick adjustments. They also tend to be more receptive to new ideas and willing to take risks.

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Although there certainly isn't a dearth of young CEOs, becoming the head of a business isn't as easy as seems: successful young CEOs like Jack Dorsey of Twitter and David Karp of Tumblr are on the rise, but are not yet the norm. The following are some simple career tips for those who want to work their way to the top before they reach their 40th birthday.  

Learn to network

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Few startup owners have the financial ability to fund their enterprise on their own, and investors are necessary for further business growth. Networking is crucial in building a business. Building and maintaining professional and personal relationships help young CEOs find new talent for their team, meet potential business partners and clients early, and make their presence known to potential investors.

Networking can also help startup CEOs determine, in the case of acquisition, whether a large company would be a good fit. Aspiring young CEOs can attend and host networking events and participate in online networking.  

Be confident

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It's important for entrepreneurs to trust themselves and be confident in their decisions. While advice and feedback from others are important, young professionals should be wary of both well-meaning folk with misguided advice and those with ulterior motives.

Don't try to do everything alone

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Often, young CEOS will fall in love with their business so much that they'll insist on micro-managing.

Although it's true that CEOs have a responsibility to make sure that their businesses are running smoothly, it's important to find team members who are trustworthy and just as committed to the success of their companies and delegate other simpler aspects of the business to them.

Younger CEOs will benefit greatly from insights and should seek the advice of mentors and corporate development coaches so they can wend their way through the murky waters of new businesses.  

For more business articles, subscribe to this Steven Rindner blog.

New Running Shoe is the “Sensible Alternative to FiveFingers”

At only a few years old, Colorado-based running shoe company, Altra, is a relatively new addition to the industry. But do not let their youth fool you. Their visionary products are being touted as some of the best technical shoes a runner can find, designed specifically to help an athlete run with proper form and posture to minimize not only injury, but wear-and-tear on the shoe. Altra is becoming most known for their innovative “zero drop” technology, as the “sensible alternative to FiveFingers” barefoot running.

Altra’s zero drop became what it is today (one of the Top 10 running shoe brands) out of years of observation at Golden Harper’s family's running store in the Wasatch Mountains. A competitive runner himself, Harper says that he wanted to do more for his customers complaining of knee pain, shin splints and recurring foot pain. He began melting the outsoles off of traditional running shoes with a toaster oven to level the cushioning to a "zero drop" position where the heel is at the same level as the forefoot. (Traditional shoes typically have a 2:1 heel-to-toe ratio.)

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This approach worked so well at reducing injuries for over 1000 happy customers, that Harper began designing his own line of running shoes. Vibram’s FiveFingers, the glove-like footwear that has become nationally popular and sparked the barefoot running movement, also offers zero drop; however, according to their own website, the shoe was never intended to be a full-distance running shoe. Many believers in natural running have therefore become injured in the process.

In addition to the fully-cushioned zero drop and a more natural foot strike, Altra running shoes have three other characteristics that set them apart from FiveFingers:

1. A very wide toe box meant to offer a more relaxed foot and therefore a more natural posture while running.

2. Incredible flexibility and durability in their choice of materials. The shoes can be bent in half and twisted – something a traditional shoe typically cannot do because of its rigid structure.

3. Gender specific designs to meet the physiological differences between the male and female feet/gait.

For more on Marathon running and related tips, please visit Steven Rindner's homepage.

A look at three modern CEOs

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The roles of CEOs have changed over the past few decades. Amidst today’s technological advancements and the ever-changing business landscape, CEOs are commonly perceived as heroes that shape and move companies towards success.

Harvard Business Review has listed the best performing CEOs based on performance, reputation, popularity and celebrity status. The list includes:

Steve Jobs. Widely recognized as a charismatic pioneer of the personal computer evolution, Steve Jobs has left a legacy as an influential leader in the fields of computer and consumer electronics. After Apple's founding, he became a symbol of his company and industry. American business magnate and Microsoft Corp. co-founder Bill Gates notes: "His ability to always come around and figure out where that next bet should be has been phenomenal."

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Jeff Bezos. E-commerce pioneer Jeff Bezos defined online shopping by ushering in a new era in business. As a leader, Forbes acknowledged Bezos’ core competency as an “industry transformer,” ultimately changing the way people shop. BBCNews.com describes him saying: "If the Internet was the new rock and roll, Jeff Bezos…was its Elvis … [Today he’s] the ultimate dotcom survivor."

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Yun Jong Yong. Having been part of Samsung for almost 40 years, Yun has made the company one of the world's fastest-growing brands with its wide array of products—from feature-packed digital gadgets to state-of-the-art semiconductor chips. He is also known for his efficiency campaign, which closed factories for weeks to cut inventories, slashing the workforce by one-third, and selling off dozens of noncore divisions.

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Steven Rindner is a business and corporate development executive with experience in media, technology, real estate services, and healthcare businesses. Learn more about corporate leadership by following his Twitter account.