Some of the Best Exercises for Runners

A former business student at Alexander City Community College, John Vawter is the principal of Birmingham, Alabama-based Capstone Collegiate Communities, LLC, where he oversees the development of off-campus communities in several different states. Apart from his work at Capstone, John Vawter enjoys spending time outdoors and running.

While many avid runners might not focus too much on strength training, there are several exercises that can improve one's running ability. Running-specific exercises such as squats, long jumps, and lunges, for instance, can enhance strength and explosiveness in the legs to help individuals improve their speed and ability to race up challenging hills and other terrain.

The barbell squat is a particularly effective exercise in this regard. Standing with the feet shoulder-width apart and the core engaged, situate the body under a loaded barbell just below the neck and lower into a squat position. From there, drive the heels into the ground and push the body back into the standing position. Aim for three sets of 10 repetitions for maximum effect.

The box jump is another effective exercise to improve explosiveness and speed. Place an exercise box between 6 and 12 inches away and swing the arms behind the body while driving forward to jump onto the box. Squeeze the glutes when atop the box for full hip extension. 

Jimmie Hale Mission’s Active Recovery Program

Real estate professional John Vawter leverages decades of experience to serve as principal of Capstone Collegiate Communities, a real estate company in Birmingham, Alabama that specializes in student housing. In addition to his professional endeavors at Capstone, John Vawter engages in various outreach projects. He is a former member of the board of Jimmie Hale Mission, a nonprofit that reaches out to homeless men in downtown Birmingham.

During the first 75 years of Jimmie Hale Mission’s operations, the organization has successfully fulfilled its mission of providing the needs of homeless men in Birmingham through its education, job readiness, and spiritual programs. However, in recent years, the organization has observed that it is not only helping people who are saddled with homelessness. Ninety percent of the people residing in the communities it serves are fighting against substance abuse.

In response, Jimmie Hale Mission established the Active Recovery program to facilitate the shift of its efforts from rescue to recovery. The Active Recovery program helps those who are plagued with substance abuse to become productive and self-sufficient individuals again. Through a clinically-structured approach handled by Christian volunteers, the residents are taught to understand and overcome the reasons for substance abuse. The program also includes counseling sessions where clients see professional counselors for 13 to 15 weeks.

Diversity and Inclusion Badge Requirement for Eagle Scout Rank

After several years as the executive vice president of Capstone Development Corp, John Vawter assumed the role of principal at Capstone Collegiate Communities. In this role, John Vawter of Birmingham, Alabama has managed more than a dozen off-campus community developments. In addition to his work in the construction and property management industry, he is involved in his local church and holds the Eagle Scout rank.

Eagle Scout is the highest rank within the Boy Scouts of America (BSA). While most Eagle Scouts earned the ranking as adolescents, they are expected to abide by the values and mission of the honor for the rest of their lives. For this reason, the BSA made the decision to include the Diversity and Inclusion Merit badge as one of the essential awards to achieve Eagle Scout rank.

As of July 2020, the requirements for the latest badge have not been published. However, it will draw from existing badges covering American culture and history as well as community service. The decision reflects one of the organization’s deepest commitments to meaningful action and ensuring that every member of the community feels valued and respected.

The Lakeshore Foundation's Lima Foxtrot Program for Injured Veterans

Since 2012, John Vawter has served as a principal at Capstone Collegiate Communities, LLC, in Birmingham, Alabama, where he oversees the company's development activities. At Capstone, John Vawter helped with the construction and donation of 10 cottages to the Lakeshore Foundation.

Founded to enhance the well-being of people with chronic health conditions or physical disabilities, the Lakeshore Foundation offers activities that promote recreation, sports, and healthy living. The organization serves veterans through its Lima Foxtrot program.

Since its inception in 2006, Lima Foxtrot has assisted nearly 3,000 servicemen and servicewomen injured in military endeavors, such as Operation Iraqi Freedom and Operation Enduring Freedom. The program includes a variety of recreation and sports activities coupled with nutrition and mindfulness training to help participants develop holistic life practices.

People in the Birmingham area can apply for admission to the program free of cost. While participating in Lima Foxtrot, military personnel and veterans and their families can live in the Cottages of Lakeshore.

Tips to Improve Your Running Pace

A former development associate at PolarBek, John Vawter has served as principal of the Birmingham, Alabama-based Capstone Collegiate Communities, LLC, since 2012. When he is not busy developing off-campus communities in states such as Colorado, Texas, and Virginia on behalf of Capstone Collegiate Communities, John Vawter enjoys running and spending time outdoors.

The average running pace per mile for men and women in a marathon is 9:03 and 10:21, respectively, according to data collected from the running tracking app Strava in 2015. Repetition can help build endurance, but improving your running pace requires commitment and a variation in training exercises.

For starters, focus on perfecting a good running form. The proper running technique involves relaxing your upper body and striking the ground with the middle of your foot landing directly underneath your hip. From there, mix in interval, tempo, and hill training to work on your tempo and pace.

Interval training involves alternating between running at a high-intensity pace and jogging for the same amount of time. For tempo training, focus on running at a faster pace than your target goal time for several minutes until you can comfortably complete 10 or 15 uninterrupted minutes at this pace. Running at tempo pace up a hill and jogging back down can also help.

Other ways to improve your pace include maintaining a healthy diet and lifestyle, warming up appropriately, stretching daily, jumping rope, and strengthening your core.

Public Hunting Opportunities in Alabama

Hunting in the field
Photo by Derek Malou on Unsplash

A real estate professional who focuses on student housing development, John Vawter provides oversight of all the development projects of Capstone Collegiate Communities, LLC, in his role as principal. Headquartered in Birmingham, Alabama, Capstone manages 18 off-campus communities. When away from work, John Vawter loves to go hunting with his two boys.

Alabama is known for its rich diversity of wildlife. It is also a top destination for hunters, in part because of its long hunting seasons. Thanks to the variety of the state’s wildlife, hunters can hunt at least one wildlife species in each month of the year.

Under Alabama's laws, public hunting areas in Alabama fall under two categories: Wildlife Management Areas (WMA) and Special Opportunity Areas (SOA). The Division of Wildlife and Freshwater Fisheries under the Alabama Department of Conservation and Natural Resources is tasked with the development, maintenance, and management of WMAs. WMAs comprise a total of 721,000 acres of land, with the areas ranging in size from 400 to 91,263 acres. Hunting in a WMA requires a hunting license, a Management Area License, and a Management Area Permit.

SOAs have smaller areas than WMAs in terms of acreage. Hunting permits in SOAs are granted by random draws. Each year, counties offer limited slots to successful hunters and their guests. These hunters have the special opportunity to hunt for two to four days in a dedicated 300 to 400-acre area. In 2018, for instance, Crow Creek in Jackson County offered adult archery deer hunting for one hunter and a guest, while Cedar Creek and Portland Landing in Dallas County offered deer and turkey hunting for one hunter and a guest.

The Changing Demographics and Architecture of Student Housing

Architect Photo by Daniel McCullough on Unsplash

John Vawter is the principal of Capstone Collegiate Communities, LLC, in Birmingham, Alabama. At the firm, John Vawter oversees the development of Capstone's off-campus student housing facilities.

The construction of student housing in America is changing, along with the demographic changes occurring in US colleges. While some years ago student housing developers were competing to come up with the fanciest, most sophisticated housing units for a Millennial student base that had an eye for extravagance, today, developers are pivoting to provide housing facilities that prioritize studying and health and fitness, which are important to Gen Z.

Several years ago, developers were competing to offer resort-style living facilities with amenities like rock-climbing walls, tanning beds, and lazy rivers. Today, however, movie rooms are taking a backseat to fitness studios, while study rooms are being enhanced to facilitate social interaction alongside coursework. There is a discernible push toward more useful amenities.

Another interesting trend among Gen Z student renters is a preference for housing that supports students working in the gig economy. This generation favors this approach, as it prepares them for work in the new economy, which is expected to feature plenty of autonomy.