Tone and Tighten

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50 Best Running Songs – My Favorite Music To Workout To!

May 19, 2020

50 of the best running songs to keep you going through the very last mile. Get in the zone with these songs to make you run harder, stronger, and faster with the right music for your run. These upbeat workout songs will help you enjoy your run all the way to the finish line.

 
 
 

50 Best Running Songs – My Favorite Music To Workout To!

 

 

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Subscribe to Tone-and-Tighten.com and get our FREE “7-Day Workout and Healthy Menu Plan” delivered daily right to your inbox. CLICK HERE to get it.

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If you’re anything like me, I just can’t run without my music! I love zoning out with nothing but some headphones in my ears and shoes on my feet carrying me wherever I want to go.
 
There’s nothing like a good song to help you pick up your tempo or finish out that last half mile strong. I enjoy a wide variety of music while I’m running and wanted to share my running mix with you today. 
 
Here is my playlist – 50 songs to keep pounding it out all the way to the finish line. Get the playlist below on spotify or apple music.

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Filed Under: Exercise, Fitness, Music, Running, Workout • Tagged With: best run playlist, best running songs, cardio, cardio playlist, exercise, fitness, music, music for runners, pump up running playlist, runners music, running, running playlist, tunes for running, upbeat running music

How To Fix IT Band Knee Pain FAST

October 3, 2019

The best stretches and exercises to help fix your IT band knee pain fast! These are the same exercises I recommend to my physical therapy patients to give them relief from their lateral knee pain. How to treat IT band syndrome naturally and effectively right at home with the right stretches and exercises.

The best home exercises to stop IT band! How to eliminate illiotibial band syndrome symptoms with stretches and exercises.

 

Iliotibial band syndrome, or “IT band pain“, is a common knee pain condition characterized by pain sharp pain on the outside of the knee joint. It is a very typical overuse injury that is common in an active population (runners, weightlifters, etc.).

While this pain can be very sharp, severe, and debilitating at times, fortunately there is a lot that conservative care including the right stretches and exercises can do to mitigate this problem. Today I wanted to share with you eight of my favorite stretches and exercises to help decrease your IT band pain symptoms.

WHAT IS THE IT BAND?

Your IT band is actually a thick, broad tendon that runs down the outside of your upper thigh. It is primarily a tendon for one of your hip flexor muscles, but there are also other muscles that do attach to it and influence its function.

it band, what is the it band, how to foam roll it band

WHAT ARE THE MUSCLES THAT ATTACH TO THE IT BAND?

There are four main muscles that directly influence IT band function. In order to alleviate IT band pain, each of these muscles must be given special attention. Most often, pain is due to increased activity/tension in the anterior muscles and decreased activation of the posterior muscles.

The muscles that influence the IT band include:

Tensor Fasciae Latae – a small hip flexor in the front of your hip that mainly connects into the top of the IT band.

Gluteus Maximus: large hip extensor in the back that often gets weak and fails to control the IT band under dynamic conditions.

Vastus Lateralis: one of the quad muscles that runs down the outside front of your leg.

Biceps Femoris: one of your hamstring muscles that affects the IT band tendon on the outside and back part of the knee joint.

WHY DOES MY IT BAND HURT?

Most of the time, it’s due to faulty mechanics of the IT band including increased tension in the muscles and decreased strength. When your knee is straight, the IT band is in front of the knee joint axis. When you bend your knee, the IT band crosses the outside of your knee joint and ends up behind the axis. If there’s increased tension in your IT band the result is a rubbing or “friction” that occurs on the outside of your knee. This is the common cause of pain.

HOW TO STRETCH YOUR IT BAND

Here’s the thing – your IT band is a tendon. It’s sole purpose is to NOT stretch, but rather to be pulled on by muscles to influence joints. You cannot stretch your IT band, but there’s certainly a lot you can do to affect all the muscles that attach to it.

BEST EXERCISES FOR IT BAND PAIN

The best exercises for IT band pain are going to be those that target the deficits that cause IT band syndrome – namely stretching the muscles that tend to get tight and strengthening the muscles that tend to get weak. The combination of these two primary treatments will help you see the progress and improvement you’re after with your knee pain.

EQUIPMENT DEMONSTRATED IN THIS VIDEO

FOAM ROLLER: https://amzn.to/2ogrSpf

STRETCH OUT STRAP: https://amzn.to/2oZA8dR

RESISTANCE BAND/LOOP: https://amzn.to/2o9Qikq

1. Lateral Hip and Thigh Stretch – probably my favorite stretch for those muscles that tighten up your IT band. Make sure you pull back to extend and push down to adduct the leg.

2. Lateral Hamstring Stretch – don’t just bring the leg straight up, but pull it across the center of your body for a whole new stretch.

3. Lateral Hamstring Standing – great option for when it’s not convenient to lay down and stretch.

4. Standing Lateral Hip Stretch – effective for stretching out the entire lateral side of the hip and torso.

5. Single Leg Bridge – my go-to to build glute strength at home.

6. Side-lying Abduction – the majority of knee pain I see in my clinic could be avoided and even eliminated if people paid more attention to this one simple exercise.

7. Hip Hikes – kick the lateral hip and leg stabilizers into overdrive with this effective bodyweight exercise. Also great for balance and stability.

8. Lateral Band Walks – these are brutal! There are few exercises that get all the muscles I’ve mentioned in this video as effectively as band walks. Make sure there’s tension in the bands at all times for a more effective workout.

HOW OFTEN SHOULD I DO THESE IT BAND EXERCISES?

I recommend that you perform these exercises daily to help decrease the knee pain you’re experiencing. The stretches (numbers 1-4) can be performed twice a day and the strength training exercises (5-8) can be done once a day.

If you found this video helpful do my a huge favor and leave me a thumbs up up above!

Also – if you haven’t done so already I would love for you to subscribe to Tone and Tighten right here on YouTube so you never miss a new video from us!

Finally if you have any questions or comments about any of the material I covered in this video please leave those in a comment below and I’ll get to it just as soon as I can.

HOW TO FOAM ROLL YOUR IT BAND:

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Filed Under: Advice, FAQ, Feel Better Now, Fitness, Physical Activity, Physical Therapy, Running • Tagged With: best exercises for it band, best exercises for it band pain, best exercises for it band syndrome, best stretches for it band, best stretches for it band injury, best stretches for it band pain, best stretches for it band syndrome, exercises for it band pain, exercises for it band syndrome, how to fix it band knee pain, how to fix it band pain, how to fix it band syndrome fast, how to treat it band, how to treat it band at home, iliotibial band stretch, iliotibial band syndrome treatment, illiotibial band exercises, it band exercises, it band knee pain, it band knee pain exercises, it band physical therapy, it band physical therapy exercises, it band stretches, it band syndrome treatment

Best Exercises For Runners – How To Train Your Core For Your Next Race

December 12, 2018

Train your core for your next race with these key core-strengthening moves. 5 great exercises to help you run longer, stronger, and injury-free. Supplement your running schedule with some strength training for better success on the trails. Develop greater stability, balance, and posture to give you success with every step of your run.
 
Best Exercises For Runners – How To Train Your Core For Your Next Race
    • Plank
    • Side Plank
    • Russian Twist
    • Single Leg Bridge
  • Runners

Keep reading for a step-by-step guide with pictures, videos, and descriptions of each of these exercises.

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Eliminate guesswork and confusion and start seeing results.

Subscribe to Tone-and-Tighten.com and get our FREE “7-Day Workout and Healthy Menu Plan” delivered daily right to your inbox. CLICK HERE to get it.

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I can always tell when people start running again because I tend to see a lot more running injuries. Many of these injuries could be easily prevented if people would just grasp this one key principle: you have to be strong to run.

Most of my runner patients have the misconception that running is sufficient strength training. Because of this, most of them neglect supplementing running with strength training.

Weakness in key muscles can alter mechanics of your run and eventually lead to break down and injury.

So how do you stay strong? What muscles are the most important to train for runners? What areas can you work on to keep you out on the road and out of my clinic?

Today I am sharing my five key exercises to help you run stronger, longer, and injury free.

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Filed Under: Advice, At-Home Workout, Core Strength, Exercise, FAQ, Fitness, Running, Strength Training, Video Workout, Workout • Tagged With: advice, at home runner workout, At-Home Workout, best core exercises for runners, bodyweight workout for runners, core, core strengthening for runners, core workout for runners, exercise, fitness, how to run faster, how to run injury-free, how to run longer, runner training, running, strength, strength training, strength training for runners, workout

Best Workout Songs of the 2000’s – Great playlist for your next workout!

December 12, 2018

Fuel your workout with the top 50 best workout songs of the 2000’s. Exercise harder, longer, and stronger with the right music to pump you up. Includes songs from all your favorite 2000’s artists such as Jay Z, Linkin Park, Jimmy Eat World, Justin Timberlake, Eminem, blink 182 and more. Get this 2000’s workout playlist with Apple Music or for free with Spotify.
 
best-songs-2000-greatest-workout-exercise-2000's-music-tone-and-tighten

 

Best Workout Songs of the 2000’s – Great playlist for your next workout

Keep reading for the playlist. Find these songs on Apple Music or Spotify. 

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Eliminate guesswork and confusion and start seeing results.

Subscribe to Tone-and-Tighten.com and get our FREE “7-Day Workout and Healthy Menu Plan” delivered daily right to your inbox. CLICK HERE to get it.

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You asked and here it is. 

I love these music posts – gives me a great chance to update my workout playlists.

Today we’re dedicating things to last decade – the 2000’s.

All the best tunes from 2000-2009 to keep you running, lifting, sculpting, carving and (of course) Toning and Tightening.

The right music will really make a difference in your workout. You’ll be going longer and harder with these tunes to pump you up the whole time. 

Hope you enjoy.

 

Be sure to follow Tone and Tighten on Pinterest, Twitter, Facebook, Instagram, and YouTube for great workouts, recipes, and fitness ideas.

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Filed Under: Fitness, Music, Physical Activity, Running • Tagged With: 2000s playlist, best 2000s workout songs, best workout tunes, cardio workout songs, exercise, exercise playlist, fitness, gym playlist, heavy lifting workout playlist, music, running, strength training workout playlist, top 2000s workout playlist, workout

3-Week 5K Training Program

November 2, 2018

Need to train for a 5k? This accelerated 5k training program is designed to take you from a lighter runner to a 5k runner in just 3-weeks. This effective plan will bring great results.  Any runner who wants to build their running endurance will benefit from this training program. 

 

3-week-5k-training-program-run

3-Week 5K Training Program

Keep reading below for a step-by-step guide. 

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You’ve finally done it.

You had the goal for a long time now and you finally decided it was time to make this dream come true.

You just signed up for your first 5K race!

Amid the excitement and anticipation comes the realization that your race is only 3 weeks away and that it’s been a long time since you actually ran 3.1 miles.

Not to worry, I’ve got you covered.

Today I’m sharing with you an accelerated 3-week training program designed to take you from light running to 5K distance in time for your upcoming race.

So let’s get started….

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Filed Under: Advice, Beginner Workouts, Cardio, Challenge, Fitness, For Moms, Running, Workout Plan • Tagged With: 3-mile, 3-mile plan, 5k, 5k program, 5k running plan, beginners running program, how to, how to run a 5k, how to train for a 5k, plan, prepare for a 5k race, program, race, run, run 5k, run a 5k, runner, runner 5k plan, running, running program, train, train for 5k in 3 weeks, train for a 5k

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Hi, I’m Jared

 

I am a Doctor of Physical Therapy who specializes in exercise prescription. I love being active and love seeing my patients become more active and get into shape. I thought that this would be a good place to share my workouts and ideas with others.

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