The act of running doesn’t require a lot of equipment; you don’t need shoulder pads, shin guards, or a baseball glove. BUT it is crucial to invest in a quality pair of running shoes that correctly fit your foot.

Choosing a pair simply because of the colors and design can often times seem more desirable, but finding that right shoe can save you from a lifetime of injuries, pain, and blisters.The right pair of shoes should make your foot feel lighter when you run. Each person has a different footprint, just like no fingerprint is the same. It is important to understand this footprint, which can also be called your pronation. Pronation is the way your foot naturally rolls from heel to to when it strikes the ground. Each person has a unique pronation and it should determine what kind of shoe is a right fit for you. Questions to ask yourself when determining your pronation: Do you have a narrow foot? Do you have a flat foot? Do you have high arches? These  elements effect the way your foot hits the ground when you run, and your running shoes should be made specifically to support your unique footprint.

Running with the wrong type of shoe can cause injuries. A common injury from running without properly fitted shoes are shin splints. Shin splints start with an aching pain on the inside of the shin, near the border of the tibia and calf muscles. They are more common in less experienced athletes and can become extremely painful. They can be prevented by reducing the amount of stress put on the tibia, and by wearing a shoe fitted specifically for your foot!

So, how do you get fitted for a running shoe that’s made for you? Your foot can be sized and fitted at a local running store. The employees there may have more time to give advice and personal attention than at a large general sports store.

So if you are going to invest your time in running and exercise, also invest that time and effort in finding the right shoe for you to increase your running abilities while providing you with the best support!

For many people, the thought of running is more of a torture than an act of physical activity. People make many excuses for why “they can’t run” or “their body was not made for running,” however there are many benefits to running, many of which you may not have heard before. Here is a list of some of the obvious and hidden benefits of running to reinstate your love for running.

• Stress Relief: Running can provide a great amount of stress relief. It allows you to unwind and focus on your surroundings and breathing patterns, rather than worrying about the negatives of what is going on at home, work, etc. while simultaneously allowing you to think of the best solutions in problem solving.
• Runner’s High: After running consistently and feeling like your endurance is building, you will hit a runner’s high. This high is a point where no matter how far you have run or continue to run, you feel unstoppable. It is hard to explain without having had the feeling, but it is worth running to find out for yourself!
• Longer Lifespan: Running has proven to increase the life of a person, that in itself should make all of us want to run, right?!
• Socialization: Running is a great way to meet new people and running in groups is a fun way to increase motivation.
• Healthy Heart: Running keeps your blood pressure down and is proven to help in maintaining a healthy beating heart.
• One with Nature: Running allows for a variety of time with nature, whether running through the city or through a forest preserve, there are no limits. It’s a great way to keep yourself active while enjoying time outside, especially during the fall months. Few things are better than a run with the colorful October leaves in sunny 60 degree weather!
• Increased Energy: Running in the morning will increase a person’s energy and productivity throughout the day.
• Burning Calories: Running not only keeps your heart healthy, but also is a quick way to burn calories – a lot of calories!
• Sleep: Running allows you to have a better night sleep. You are often able to fall asleep faster and don’t stir as much throughout the night.
• Stamina/Endurance: Maintaining a consistent running pattern will increase your stamina and endurance which will build a person’s confidence and self esteem.

So while we seem to always find the negatives in running, let’s step back and look at all the positive effects running has on your body – physically, mentally, and emotionally. There is no guideline as to what pace anyone must run or how far, each individual is different and that is what makes running available to everyone. Now, lace up your running shoes and get out and enjoy the view!

July 31, 2015

Peace,

Yoga Guru: Mike Massey is a strange butterfly whom has emerged from a cocoon of sorts. Mike was born, bred, survived, and still resides in the Roxbury section of Boston, MA. In order to dodge the influx of drugs, crime, and violence that plagued his neighborhood as a child, Mike found his spirit of focus and leadership through the sport of football when he was 10 years old.

After leading the city of Boston in almost every statistical category possible; both on the football field and in the classroom. Mike went on to earn a scholarship to play college football. After graduating college Mike still had the urge to play football as it was a “coping skill” of sorts to him, for many years.

In 2008, while playing semi-professional football with the Boston Bandits, Mike fractured his arm in a tragic on the field accident. The injury hurt Mike more mentally and emotionally than anything else. The injury forced him away from something he loved: football.

After surgery to repair the arm, Mike had to discover a new way to strengthen his body and spirit. With no option of pumping iron or returning to the field (just yet), Mike’s wife: Taheera, started “attempting” to do yoga as she watched Steve Ross teach on the O network each morning before she left for work. The strange thing was, Taheera did every posture wrong and unsafe, she fouled up each morning just enough that Mike felt compelled to get up and help “demonstrate” what Steve Ross was teaching on the TV set.

A week later Mike realized Taheera had a plan, because he was now doing yoga alone and she had returned to doing her everyday hustle.

At that point the asanas and pranayama were enough. It healed Mike, contrary to what 4 out of 5 doctors assumed. Mike soon returned to the field playing with the Boston Bandits in 2010.

A few years later the murder of his close friend and teammate: Odin Lloyd, made Mike dive deep into some soul searching. Miraculously Taheera had Mike’s back once again.

Taheera suggested that Mike look into a teacher training at South Boston Yoga. A coworker from Taheera’s job had taken the same training and spoke highly of it.

After researching the program and scraping up the money to pay for it. Mike studied with David Vendetti and Todd Skoglund (owners of South Boston Yoga). After David and Todd were finished with Mike he emerged stronger, healed from his emotional upbringing and morphed into a Rock Star yoga guru.

It’s is now that Mike understands why he had to see the lowest of lows growing up – how and where he grew up. Also Mike sees the paradox from experiencing the highest of highs through – graduating at the top of his class, marriage, child birth/parenting, and rocking out teaching yoga, whenever and where ever he can.

Helping others by teaching yoga is the highest of them all though. Mike dedicates his practices to all of the friends and family he has seen devoured by the streets and poor choices.

All of this combines to create an awesome Yoga Experience for you all to apply to yourselves and enjoy life even more.

Namaste.

When you’re a kid you can get exercise without even trying by simply playing at the playground. When you get older, this ease in excercising becomes more difficult, but that doesn’t mean you have to ditch the playground. Playgrounds can be great places for strength training, as things like monkey bars mirror equipment found at the gym. The next time you are strolling by El Parquesito de Hermandad or the Tiffany Moore Tot Lot in Franklin Park try these excercises.

1. Monkey Bar pull-up: Monkey bars are surprisingly the perfect height for pull-ups. You can do forward, backward or alternate grip pull-ups or if you’re not at this point yet try just hanging and holding yourself up with your elbows bent for as long as you are able.

2. Swing-Set Knee Tucks: Rest your feet on the swing seat and put your hands on the ground so that you are in a push-up position with your legs fully extended. Tuck your knees until they touch your chest and then extend them out again. Repeat 5 to 10 times for an excellent abdominal workout.

3. Slide Split-Squat: Stand at the bottom of a slide facing downward. Extend your right leg back as far as you can so that your right shoelaces are touching the slide. Keep your left leg bent and parallel to the slide. Slowly lower yourself down and then raise yourself back up. Repeat 5-10 times and then switch sides.

4. Park Bench Push-Up: Put your hands on the edge of the bench and extend the rest of your body straight in a push-up position. Lower your torso towards the bench and push back while keeping your core engaged 10 to 15 times.

5. Ladder Step-up: Stand in front of the ladder and bring your right foot up to the highest rung possible. Quickly step down and propel your body up. Return both feet to the ground and repeat on the other side. This is an excellent exercise to stretch and strengthen your glutes, hips, and core.

6. Picnic Table Dips: Rest your hand on the edge of a picnic table (or other) bench and hold yourself up while your hands and body are facing away from the bench. Bend your knees as if you were sitting in a chair and use your arms to raise and lower your body. Repeat 10-15 times.