Top Three Ways to Protect Yourself While Training for a Triathlon

“My goal is to run and train for a triathlon this year”… sound familiar?

This can be a very invigorating and motivating goal to attain. However, most people end up training too hard while not listening to their bodies and in the process get stress fractures, sprains, and strains.

Here is a list of my top three ways to prevent stress fractures, sprains, and strains throughout the body during certain types of high impact exercise.

#1 Get Some Good Running Shoes and Avoid Running on Hard Surfaces

Get some shoes that save your joints and allow you to run non-stop and pain free. I am 6’3 220lbs and have had two knee surgeries.

I finally found some shoes, the Asics Kinsei 5, that have allowed me to continue running full Ironman’s and more without feeling too much pounding on the joints.

Another way to avoid stress fractures is to avoid hard surfaces like concrete or asphalt.

Choose dirt trails, sand, or grass to run on in order to save your joints for the rest of your life.

#2 Try Adding Rowing to Your Training Schedule


High-Impact exercises such as running have been shown to actually increase bone density over time. However, the continuous day after day impact and jarring on the bones, joints, and ligaments can gradually weaken the bones and cause harmful damage over time.

Just like anything else throughout your body, the bones need a reasonable amount of time to respond and aggressive doses of stress and impact cannot necessarily be managed effectively ultimately leading to an injury.

Instead of just running every day, monitor your workouts and try to alternate day to day while participating in low-impact exercises like rowing or cycling every other day to compliment your running.

Not only will this prevent stress fractures and other injuries due to high impact, it may help to promote stronger supportive running muscles throughout the body.

There really aren’t any better exercises than the low-impact, calorie-burning, workouts that indoor rowing classes provide.

#3 Avoid Overuse and Overtraining in Order to Maintain a Healthy Body Free of Stress Fractures

While rowing in college at UC Berkeley and then on the US National Team it seemed like the logic behind training was ‘training more and training more often is always better.’

In 1998, when it was my freshman year at Cal, it was all about how many miles could we row each day. Our goal was at least 16 miles a day on the water or on the rowing machine.

After my 1st year in college it seemed to get more and more involved until I found myself training seven days a week and rowing three times a day with little to zero time to rest.

This training led to many athletes suffering from stress fractures and other complications and sickness. Overuse and overtraining is considered to be one of the major causes of stress fractures, sprains, and strains.

Running, rowing, or any other sport while training too many hard days without enough time to recover can lead to an incredible amount of stress throughout the body.

Even a single workout or goalpractice can have a detrimental effect on the body and can lead to a stress fracture. These injuries also are attributed to muscle imbalances throughout the body.

That is why it is so important to cross train and look at different exercises like yoga, weight lifting, indoor rowing, or cycling in order to create a balance between major muscle groups in the body.

Also Make Sure to Set Realistic Training Goals and Keep a Logbook to Keep Yourself Motivated Throughout the Year

In starting an exercise program try to be realistic and conservative in order to avoid serious injury. Outline a training guideline based on your own past experiences and plan appropriately.

General guidelines call for three workouts spread out during the week for 30-45 minutes each in duration. As your fitness gets better after a month or two increase the amount of time you work out and also the frequency.

Use the F.I.T.T.”E.” Principal in order to get in better shape at a faster pace. How (F.) Frequent are you working out per week? How (I) Intense are your workouts? How Much (T) Time are you spending during your workouts? What (T) Type of workouts are you doing?

I actually personally added the ‘E’ to the equation because you are what you eat! You must think about what are you (E) Eating to make sure you get the proper amount of fruits, vegetables, and berries in your system.

Exercising With An Injury

The idea of exercising while being injured is generally a bad idea because you can always make the injury worse. However, for active people and athletes training daily, the effects of resting or being inactive for an extended period of time can lead to a rapid loss of strength and endurance.

Jack Nunn Is The 2013 Masters Athlete Of The Year

jack 11Published On The US Rowing Website, The 3rd Annual Golden Oars Event Broacher, And The Long Beach Grunion/Gazette November, 2013

Jack Nunn’s Long Beach, Calif., rowing and fitness training center, Roworx, was doing well until the economic downturn began cutting into his business. Nunn operated two locations, one inside the Long Beach Rowing Association boathouse and at a second location in a warehouse in downtown Long Beach where he taught indoor rowing and indoor cycling. When he started, his business called Power House Fitness and as he began to lose clients he decided that the way to bring them back was to do something inspiring. So he began training for an Ironman competition. Nunn is the son of 1968 Olympic bronze-medalist John Nunn, and rowed at Long Beach Juniors, the University of California at Berkeley, the United States Under 23 National Team, and the United States Senior National Team.

School News Roll Call And LBJC: Logan Carter Displays Hard Work And Determination

school news loganPublished In The Oct-Nov 2013 Issue Of The Long Beach School News Roll Call And Written By Jack Nunn, Owner Of Roworx Indoor Rowing Classes, Boot Camp, And Yoga At The Long Beach Rowing Association.

Coming into the sport of rowing, Logan Carter had no idea what to expect. Many great rowers have some illustrious family history within the sport. In Logan’s case, all he knew was that rowing meant water. But once he started rowing, he dove right into the whole experience head first. Under the guidance of his coaches, Val Stepanchuk, Nick Trojan, Thomas Graves, Logan improved his training regimen, including correct weight-lifting technique, beneficial erg workouts, and cross-training exercises with Jack Nunn from Roworx Indoor Rowing And Fitness. Through countless hours at the boathouse, he earned a spot in the Men’s Varsity Quad with the Long Beach Junior Crew and an opportunity to compete at US Rowing Youth National Championships.

Good Fat vs. Bad Fat

Throughout the following blog I will display another reason why there is yet another good reason to start an exercise program. There are new scientific research studies that prove exercising throughout the day can modify the activity in which a fat cell is stored in the body. The two different kinds of fats in the body are easily described as ‘white’ fats and ‘brown’ fats.

Roworx logo

Powerhouse Fitness Is Now ROWORX Indoor Rowing!

roworx 1At ROWORX we have the high quality and quantity of highly trained fitness professionals with us. Over the last couple years we have had at least 5 different Olympic Rowers teach our indoor rowing classes at Powerhouse Fitness. This is what ROWORX strives for, excellence in fitness and nutrition. Most trainers/instructors have qualified certifications but only a few have the actual high level of fitness experience to really get you motivated to train and be at your best.

phfit-logo[1]I have always believed you need to practice what you preach and in fitness if I have an overweight trainer guiding me through a workout I’m not going to be motivated at all. If I had an Olympian training me I would be honored and encouraged to work harder than I ever thought possible.

Knowing what it takes to become an Olympian and being involved with the National Team for any sport is incredible. In my opinion the amount of hard work and training it takes to be recognized to be on the U.S. National Team is still harder than completing all 3 of my Full Ironman competitions combined. The difference is you have to qualify yourself to be recognised as the best.

Many trainers will do an extreme competition just to say they did it and anyone can sign up. Being an Olympian, the few and far between, and having the honor to be trained by one is a chance of a lifetime. Take that opportunity and train with us at ROWORX in Long Beach and see what everyone is talking about.

Small Group Specialized Training With Roworx vs. The Big Gym And Other Personal Trainers

Roworx Flyer 1It’s becoming personal and these days it’s the battle of the fitness centers … Big Gym vs. Small Gym!

I came across something very interesting the other day as I was walking around Long Beach. Several larger fitness centers offering low membership prices but with an added extra cost for classes. Over the past 10 years of being involved in the fitness industry in California I’ve noticed smaller gyms and fitness centers gaining more and more popularity. Specialized workout centers such as my own (Roworx) are opening their doors to inviduals who want a better workout and more qualified instructors. I realize that even though I am a small business owner going head to head with bigger more commercialized gyms I am no way giving a biased opinion…just an honest one. I want to lay down the facts for people who compare our prices and our facilites. I am here to state the facts and the pros and cons of becoming a member at either facility. You can make the decision yourself on what you think is best or ‘worth’ your time as you exercise.