Dressing for Cold Weather Running

December 9, 2010 | Posted in: Blog

Dressing for Cold Weather Running

by Eric Bofinger

The winter months can create problems for those who like to train outside, especially the unprepared runner.  When running in freezing weather the #1 rule is to dress in layers, while also being conscious not to wear too much clothing.  It’s a good idea to warm up inside by doing body weight exercises like squats, push ups, lunges, burpees, jumping jacks, etc.  This way you can determine if you are under or overdressed once you step outdoors.  If you can control it, start your run by going out into the wind so you can run with the wind on the way back.  There’s nothing worse than being a few miles out, exhausted and left forced running through the cold wind.  In this scenario, if the runner stops, hypothermia could set in in extreme conditions.  Be prepared!

Extreme cold weather is defined as below 15° degrees.  In this situation three layers are necessary: a moisture wicking layer, insulating layer, and outer shell.  The moisture wicking layer should be a long sleeve shirt and tights made from a synthetic fiber.  Acrylic fabric and polypropylene are some of the new high tech fabrics that are designed to keep the moisture away from your skin.  The insulating layer should be fleece or heavy cotton to pick up some of the moisture, keeping it away from the first layer.  The third and final layer is the outer shell, which keeps wind, rain, or snow away from the first two layers.  The shell should be made of nylon or gortex.  In addition to the three layers, always wear moisture wicking gloves and a hat or headband.

Why Do You Run?

December 2, 2010 | Posted in: Blog

Why do you run?

by Eric Bofinger

People run for many different reasons. Some run and train to compete in races because running is something that they are good at. Like with most things in life, what you put into running you are able to get out of it in terms of increased fitness and the ability to run faster. Other people run mainly for the physiological benefits. Running like many other activities if done at the right intensity can promote cardiovascular and bone health. A third reason to run is the social aspect. People join running clubs, go for group runs, and run in races with tens of thousands of people to be apart of a community.

Starting this Sunday at 9:30am at Tyler Park, the Bucks County Road Runners with be kicking off their annual Winter Racing Series. There are twelve races from now until 2/20 that vary in distance from 5k to a half marathon and all take place in Tyler park. All of the races are very informal and welcome new runners. If your looking for something to be a part of, looking to get in shape, or looking for someone to race, this is probably something for you.


10 Tips for Better Fitness

October 27, 2010 | Posted in: Blog

Here are ten simple steps everyone can take to better fitness and better performance.

  1. Sleep. Turn off the television and get at least 7 hours per night. More for teenagers.
  2. Eat breakfast, every day.
  3. Drink a lot of water.
  4. Set a goal.
  5. Create a plan. If you don’t know where to start, ask.
  6. Train hard (most) of the time.
  7. Use multi-joint, compound movements. Isolation exercises should only be the tip of your exercise pyramid.
  8. Lift heavy weights. Remember that heavy is a relative term, heavy for a soccer mom is completely different than heavy for a collegiate athlete. It’s about the effort.
  9. Foam roll any sore muscles before your workout. Ice any sore muscles after your workout. If you’re not foam rolling / icing, you’re not sore.
  10. Have fun. Occasionally go to the gym and do whatever feels right. Throw the medicine balls, swing a kettlebell, and try a new exercise. Enjoy the effort.


Titleist Performance Institute Certified

July 28, 2010 | Posted in: Blog, Employee News

Bill Gregory, Eric Bofinger, and Shawn Classen are now TPI certified. As TPI certified fitness professionals, Bucksfit can assess the golfers movement patterns, flexibility, and stability. Armed with this information, the Golfer will be provided corrective exercises and drills to improve their body and their golf game. Call us to schedule an appointment today.

 Want more information? Check out the TPI website http://www.mytpi.com/.