Posts Tagged ‘Running’

Tips for Improving Running Mechanics in Order to Run More Efficient

Monday, June 24th, 2013

For all of you runners out there, we have some advice on how to do things right. Running is a great compliment to a gym training routine.

Here are some general tips that can help improve running:


Knees should be flexed at about 90 degrees. Hips should be under the trunk. Stay on balls of feet. Cycle legs (paw the ground) and try to make as little noise as possible while running -> Stay light on feet.


There should be a bend, about 90 degrees, at the elbow. Arm swing should come from the shoulder. Hands should come up to the eyes and down to the hips (eye socket, hip pocket).

Trunk and Head

The torso should be upright, as if sitting tall in a chair. Head should also be up right and looking straight ahead. The head should be still and the face should be relaxed.


Breathing should be easy, relaxed and comfortable. Most long distance runners breathe in through their nose and out through their mouth.

*** It is important to keep in mind that there are short distance runner (sprinters) and long distance runners. Some mechanics are different between both types of runners. Arm swing does not really matter as much in long distance running. Long distance runners also tend to run more flat footed since they are running for extended periods of time.

Warm Up

Warm ups and stretching are important in preventing injury as well as getting your body ready to exercise to the best of its ability. Most people warm up in different ways, but here are some basic warm ups:

– Jogging

– A Skip

– B Skip

– High Knees

Stretching – *Stretching should not be held longer than 10 seconds at a time.

– Hurdle Stretch

– Arm across Chest

– Butterfly

– Knee Hugs


Continue warm up until warm or until light sweat is occurring


Cool Down – *Stretches should be held for over 10 seconds

– Slow jog for about 5 to 15 minutes.


For questions about this or any exercise routine, come see us at Chicago Family Fit. A special thanks to our intern Gabe Nash for working on this blog post. Gabe is an avid runner and happy to share more tips with all of you!

Color Me Rad?

Monday, May 27th, 2013

What are some elements of a great workout?

We’d say that we’d like to the workout to be fun, engaging, challenging and something done with the support of others.

We’ll we’ve found something for you all that looks like it would make a great workout. It’s a good old fashioned foot race, with a splash of color. In the slew of fun fitness races happening in Chicago this summer, we’ve found the most rad of them all. The race is called: Color Me Rad 5k. It’s 3.1 miles of fun, color and art. You can get a detailed description of the event here:

We here at Chicago Family Fit love many things fitness related, including great races like the Color Me Rad 5K, that’s why we took the time out of our day to tell you about it. If you’re interested in running tips, or want to get started in a running routine, stop by or call the gym to learn more about how we can help you achieve your running goals. The great things about training for a run is that you get all of the benefits attached to the training and the run itself. Running is a great cardio addition to your gym workout routine.

We’re so excited about this race, we’re giving away two race entries to the event to anyone who checks-in on Facebook ( while at the gym. The more times you check in, the more chances you have to win entry to the race. Have any questions about this, come see us at the gym!