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By SportsLover, June 2, 2011 4:28 pm

There is good reason why the Nike Air Pegasus is Nike’s longest in production shoe, it is just simply that good of a shoe. From its humble beginnings in 1983 the Pegasus has come to be the benchmark of the running shoe industry.

I started running when I was in middle school.  That was over a decade ago and the majority of that time my feet have been in Pegasus’.  Even this summer as I go running in the mountains I find my self back in my Pegasus’.  Every time I decide to branch out and try something different I always find myself coming back to the Pegasus.

I will admit that part of the reason is because I am a poor college student and need to spend my money wisely. So when I can get a great pair of shoes for 50 bucks or less it does not take much more to convince me to buy them. This is why Runner’s World has ranked the Pegasus their “Best Buy” for years now.

Other than the financial benefits of the Nike Air Pegasus, it is just a comfortable shoe to wear. Now that it has full length air running through the sole of the shoe makes the whole ride is that much more enjoyable. The modified waffle tread offers the right amount of traction, and with the rubber tread of the shoe being made of BRS 1000 you know the rubber is going to hold up for awhile. It is also a comforting thought to know that because you are buying a pair of Nikes you know that the shoes are not going to die on you prematurely.

There are also some other nice perks to using Nike Air Pegasus’ these days as well. For the last few years the the Pegasus has been fitted so that you can use Nike+ with it. By putting a small chip in your shoe that syncs with your Ipod records how long you ran for and how far you went.

Also if you are in a giving mood when the shoes come with red laces part of the purchase goes to help fight AIDS in Africa. Another option is to go with the LIVESTRONG style and money will go towards cancer research.

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By SportsLover, June 1, 2011 5:36 pm

The biggest misconception that people have when it comes to how to hurdle is that you have to “jump” over the hurdle. If people were jumping over hurdles in the Olympics, then we could go buy some popcorn and soda and return before the race was over. The key is to think about going over a hurdle as a “big step”. Instead of pushing your body up into the air like you do when you jump, you will push your body forward and actually attack the hurdle.

The Lead Leg

Start by choosing your “lead leg”. Your lead leg is the leg that is extended straight out and forward as you go over the hurdle. If you are running the 110m hurdles, then you will only have one lead leg. If you run the 300m or 400m hurdles, then you will need both legs (unless you can plan out your steps perfectly).

It doesn’t really matter what leg you choose, as long as, you are comfortable using it. Once you have chosen your lead leg, practice lifting that leg straight out in front of you with your leg being parallel to the ground.

Once you have practiced that a few times, then practice bringing you head and shoulders down towards you leg. The last step is to bring the opposite arm of your lead leg (if my lead leg was my left, then I would use my right arm) and bring it across your chest. Practice this over and over because you will use these three motions as you learn how to  hurdle.

The Trail Leg

Next is to practice using your “trail leg”. Your trail leg is the opposite leg of your lead leg. To practice the motion with your trail leg, bend your knee so that your shin is parallel with the ground and then lift your whole leg up and out so that your whole leg is parallel with the ground. It may be hard to get your leg parallel at first, so try doing it at a lower height until you become more flexible.

Once you have your leg in the air, extend your leg out and rotate it down slightly and towards the ground. When you reach the ground practice snapping you leg back as if you were pushing off. This motion is essential because you trail leg gets you moving forward after you go over a hurdle.

Practice Using You Lead Leg And Trail Leg

The next step is to put your lead leg and trail leg motions together. The best way to practice this without actually going over a hurdle is to walk by the side of a hurdle (or some other object at that height) and when you reach the hurdle do the motion for the lead leg by pushing your leg straight out, lowering your head and shoulders, and crossing your arm across your chest.

Immediately when your lead leg touches the ground, snap (and I mean snap) your trail leg over the hurdle (in this exercise your lead leg doesn’t go over the hurdle only your trail leg) and back onto the ground. Line up a few hurdles in a row and practice this motion over and over. Click here for a YouTube video demonstration

Practice Going Over A Hurdle

You have now learned how to hurdle. Set up a hurdle at the lowest height possible and back up about 10 yards. Start to accelerate towards the hurdle and when you reach a spot about 2-3 feet away from the back of the metal base of the hurdle, push forward. Remember not to jump but to actually attack the hurdle. Also remember to apply all the principles that I discussed in the prior paragraphs only you are in the air this time.

If you do it right then it should just feel like a big step and not a jump. When you get over the hurdle make sure you push off with your trail leg and accelerate forward. Practice at the lowest height and then raise it up a few inches and practice again. Keep doing this until you can raise it up to appropriate height.

Those are the basic steps to learn how to hurdle. Hurdling can use some of the same fast twitch muscles you might use while doing basketball drills. If you are still confused about how to do it right, then I would suggest talking to a coach or you could watch videos of Olympic runners and watch their form in slow motion. As you improve your form, your time will also start to improve and you will be more competitive. Even if you are not the fastest runner, you can beat faster guys by having better form.

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By SportsLover, September 9, 2010 1:57 pm

There are many great activities that can be done outside that are both fun and healthy. The following exercises are a great way to alleviate back pain while enjoying the great outdoors.

Swimming reduces the strain on your back since there is no weight on your spine while gliding through the water. Swimming not only helps strengthen your spine though, it also works out your core, legs and arms; providing an overall good workout without straining your back and spine.

Just as walking is good for your back, jogging can also provide a benefit that will lead to stronger muscles that will alleviate pain. It is important to ease into jogging, not pushing yourself too hard too fast; this will only hurt your muscles, not make them healthier.

Jogging builds up your leg muscles, which takes some stress off of your spine. If done with good posture, it can also make your entire body function better when doing everyday tasks.

Jogging with a straight spine and neck balances your weight and distributes it evenly through your back and legs. Cycling is another great exercise that can be done on a stationary or road bike, allowing you to exercise where and when you want.

A common mistake with cycling is posture and seat positioning, however. Make sure that your seat is adjusted high enough so that your leg is only slightly bent when the foot pedal is at its lowest point.

Also adjust your handle bars so that you are not bending over too much to reach them. Bending forward actually causes more strain on your spine, since it is being hunched over for long periods of time.

While sitting on your bike, try to keep as straight of a back as possible to improve posture and distribute your weight evenly. Like with the other exercises, do not try to push your body faster and harder than it is used to; ease into the exercise to get the best results.

You should always stretch before and after exercising your muscles; especially after swimming, jogging or cycling. This will ensure the health of your muscles, making sure they do not tense up.

Failure to take care of your muscles through stretching can greatly impair your ability to perform any type of exercise, and can make you stiff. Take care of yourself, and remember that these activities can be fun as well as beneficial to your health.