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Preventing Hamstring Injuries

Preventing Hamstring Injuries

Running is the most dangerous sport.

But does it have to be?

If you are engaging in regular sprinting sessions, you NEED to be doing this exercise.

Author: Mark Murdoch, Kinesiologist, Chiropractic Student. Have questions? Email me. I want to help! mark@leofitness.ca

Top 5 tips to avoid Running Injuries

Top 5 tips to avoid Running Injuries

Running is the most dangerous sport. That sounds like a ridiculous statement, but when you consider that 80% of runner are injured every year, it sounds more like an epidemic than a sport.

It doesn't need to be that way, though. Human beings are built to run, but our modern lifestyle has set us up for failure. Between our high-heeled shoes, commuter lifestyle and sub-par nutrition, it is hard to handle any sort of running volume without complications.

Author: Mark Murdoch, Kinesiologist, Chiropractic Student. Have questions? Email me. I want to help! mark@leofitness.ca

The 7 Movements your need to Master - Part 4: Gait (Running)

The 7 Movements your need to Master - Part 4: Gait (Running)

Today we tackle the most complex, yet the most underappreciated category of the fundamental movement patterns. Today we talk about Gait, or in other words, Running. The unfortunate reality is most people suck at running. This is surprising because it is fundamental to human performance. If you look at the stats, running is the most dangerous sport with over 75% of runners suffering some sort of injury annually. But this doesn't need to be the case.

Author: Mark Murdoch, Kinesiologist, Chiropractic Student. Have questions? Email me. I want to help! mark@leofitness.ca

What are the "Energy Systems" and how to train them - Part 3: the Aerobic System

What are the "Energy Systems" and how to train them - Part 3: the Aerobic System

This week we have been breaking down the energy systems, how they work and how to train them. If you want to learn about the energy systems in general, the ATP-PCr system or the Anaerobic system follow the links.

Today we are talking about the Aerobic system. This is the most complex of the 3 systems and is how the body uses Oxygen to generate energy via a process called 'cellular respiration', which occurs in an organelle called the mitochondria. The mitochondria is commonly referred to as the "power house" of the cell because it is within the mitochondria that most ATP is produced.

Author: Mark Murdoch, Kinesiologist, Chiropractic Student. Have questions? Email me. I want to help! mark@leofitness.ca

Friday Workout, June 23/16

Friday Workout, June 23/16

Complete the below workout as quickly as possible, resting as little as possible.


Today's workout is a tough, endurance workout.


Only successful attempts of the 6'/5' jump count as reps.

Equipment Required: 

  1. Stop Watch
  2. Tape measure or 6'/5' yoga mat

Author: Mark Murdoch, Kinesiologist, Chiropractic Student. Have questions? Email me. I want to help! mark@leofitness.ca