Fitness School, Do you know the right answer?. Question 12, Running and the shock impact of each step.






Fitness School
Do you know the right answer?.



Question number 12 in our School of Fitness.
Today's question, running is a super healthy aspect of any fit & healthy lifestyle. But the brunt of running too often also put intense pressure and wear on feet and knees and tibia since our lower body absorbs almost all of the impact while we run.
So how often do the average runner ( in general ) smash their delicate feet's and shin bone into that immovable ground per minute while they are ramping up the miles.






















2050AD
[ Oceans run the risk of having more total weight of plastic than fish.]











Make up your mind, and once you have made your pick click the "And the Correct Answer is" label down below to reveal the right one.

1.
60 - 80 steps per minute.
2.
150 - 170 steps per minute.
3.
95 - 120 steps per minute.



Option nr 2 is the correct one.
If you have ever felt a bit worn out in feet and shinbone, or frequently lament the soreness in your knees once you rack up a little bit too much running days per week.
You are not weak and there is nothing wrong with the way you run, this is the expected outcome of running too often since the average runner take 150 - 170 steps per minute while running at a moderate pace. So in 30 or so minutes, you will end up doing roughly 5000 steps, and if you consider your own body weight and the exponential increase in force that your lower body has to absorb and slow down with each step, to prevent even bigger injuries on more delicate aspects of your body. Well, running will push the envelope.
So dedicate a second of gratitude to your durable lower body because the vibrations and shock of each step are almost entirely absorbed by your feet, tibia and knees. And once we reach the hips, almost all of the damage from each impact is already gone.
So while running is a tremendously healthy aspect of a healthy fit lifestyles which you absolutely should keep doing on a weekly basis, invest in proper shoes because that will help you cope with quite a lot of shock absorption, and try to give your lower body sufficient recovery time between each running session.
A pro tip in our fitness school: Mix it up, with low impact walks/cardio workouts, and lifting weights in-between the 2-3 days per week that you should hit the runners track. Unless you are training for a competition, you will almost never ever need more than 2/3 days per week of running to reap the health and cardio benefits of doing so, and going beyond that amount will wear your lower body down quite a bit more with very little additional cardiovascular benefit.

Study up and keep on grinding.






















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Views from Earth by Mike Koontz
My photography and writing as it is represented on G+

Healthier living, Fitness and Health, the facts and science by Mike Koontz
My popular health and fitness column on G+

Contemporary life in the Anthropocene by Mike Koontz
Random thoughts on life column over at G+

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Scandinavian.Fitness, are you in need of a sound and fierce fitness voice?. Get in touch with this Viking.
Scandinavian.Fitness by Mike

Related article, Fitness School, question 1.
primary targeted muscle, the little helpers and stabilizer muscles.



Writer and fine art photography

Mike Koontz
To the daisy that is my sun and inspiration

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Last Few Published Books and Articles

  • Anthropocene & the human health. Plastic litter in our salt, tap water, honey, fish & food. Land and soil and blood system.

    Quality time needed: 6 minutes


    Plastic Litter
    Tap water, Sea salt & Food.
    Life in the Anthropocene.



    In Europe, 72% of all tap water contains 1.9 fibers of plastic litter per 500ml of water.
    That number increases to 94% of all tap water in the USA which contains 4.8 plastic litter fibers per 500ml of water. And worldwide 83% of all tap water contains plastic litter.
    But the issue of plastic contamination in our water is not just about tap water, nor is it, as we have previously talked about, only a concern with sea food. This is a growing man-made health issue which has been going on for a very long time and by now it is part of every aspect of society and our natural world.
    For instance, scientists found plastics in products in studies on Chinese Sea salt in 2015.

  • Fitness School, Do you know the right answer?. Question 15, Do you eat plastic litter when you add salt to your food?.

    Quality time needed: 4 minutes





    Fitness School
    Do you know the right answer?.



    Question number 15 in our School of Fitness.
    I like to say that 'Individual health is planetary health & planetary health is individual health'. So today's question will focus a bit on that simple fact.
    Here goes. Can something as trivial as adding salt to your food expose you to unhealthy plastic litter ( on top of the many well established unhealthy aspects of consuming too much salt )?

  • Fitness School, Do you know the right answer?. Question 13, the truth of overweight and metabolically healthy.

    Quality time needed: 6 minutes





    Fitness School
    Do you know the right answer?.



    Question number 13 in our School of Fitness.
    Today's question, there is a polite saying that goes like this,"fat but fit". And that is certainly a wonderfully inclusive phrase, and as such worth repeating, and respecting, this world has far too much of fat, fit and slut shaming as it is. But how is the simple truth of being fat but metabolically healthy actually looking?

  • Anthropocene: A long form article called Indonesia

    Quality time needed: 8 minutes


    Indonesia
    17,000 islands & almost 260 million people
    Life in the Anthropocene.



    Indonesia is by all accounts one of the world's most populated nations with its soon to be 260 million strong population scattered across an astounding 17 000 islands. Another fascinating aspect of life in Indonesia is that in total its population is made up of over 300 different ethnic and linguistic groups that combined speak over 700 different languages.

  • Books & Publishing: How and where to buy or read 'Wings of a Raven, 2028AD'

    Quality time needed: 2 minutes


    Wings of a Raven, 2028AD.
    Book 1 in my mature, new adult Sci-fi universe.



    Wings of a Raven, 2028AD.
    Price: $2.99
    Print length: 147 Pages
    Publication date: August 2017
    ISBN: 9781537855714
    Read it at your local library or right here at my own 'a Norse View' library.
    Or if you so prefer you can buy it from your fav book store for 2.99US$.

  • Fitness School, Do you know the right answer?. Question 12, Running and the shock impact of each step.

    Quality time needed: 4 minutes





    Fitness School
    Do you know the right answer?.



    Question number 12 in our School of Fitness.
    Today's question, running is a super healthy aspect of any fit & healthy lifestyle. But the brunt of running too often also put intense pressure and wear on feet and knees and tibia since our lower body absorbs almost all of the impact while we run.
    So how often do the average runner ( in general ) smash their delicate feet's and shin bone into that immovable ground per minute while they are ramping up the miles.

  • Book: 'Wings of a Raven, 2028AD'. The first book from the near future book universe 2028AD created by Mike Koontz. Mature and at times naughty storytelling and explicit events hide behind each page of this sci-fi tale. Less than 40 000 words.




    Suitable for a mature audience. 17+ and up. Adult storytelling and explicit events.
    UHD audio video book reading TBA
    Vacation read ( Three+ Nights Bed time read )
    'Wings of a Raven' By Mike Koontz is the first book in a shared contemporary book universe called 2028AD. Mature and at times even naughty storytelling and explicit events lurk behind each page as we traverse the known familiarities of planet Earth and the uncharted vastness of the universe.
    And if at any point and turn, you feel that you need more from this charming sci-fi universe, reach for the abyss of the dark world wide web and the home of every book and short story that relates to 2028AD right here at anorseview.com.
    The first book in this sci-fi universe, is delivered with a touch of abstract horror, and the pleasure and kink of sensual and sultry naughty love. Mixed with moments of life and death, science, and space exploration, pollution, sex, war, poverty, famine. The man made horror and climate change.
    In the 2028AD universe Earth is a world wrought in chaos. And it is a place where hope and despair tumble and take turn with the trembling steps of colonizing other planets while the oceans on planet Earth keeps rising.
    Photography, and writing by Mike Koontz
    2018, a Norse View Imaging and Publishing

  • Fitness School, Do you know the right answer?. Question 10, Describe the complete meaning of the fitness word "repetition".

    Quality time needed: 3 minutes





    Fitness School
    Do you know the right answer?.



    Question number 10 in our School of Fitness.
    Explain the word repetition as it applies to weight lifting.
    Every fitness routine talks about reps and set. But what does that mean, what constitutes a "repetition"?.

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