Tag Archives: Running

March 11, 2024

WHAT STRENGTHENING EXERCISES CAN I DO?

Strength training uses weight to build muscle tone that supports the joints. Whether you choose to work out at home or a gym, pay attention to technique.

Working out in front of a mirror can help. Try to commit to exercise at least three times a week. You can mix it up, though. It doesn’t all have to be weights-related.

There’s been a misconception that impact sports like running can weaken joints. However, they can have their place. Running, being a high impact, weight bearing exercise, helps maintain lower body and pelvic bone strength. It also helps keep the tendons and ligaments healthy by putting load through them, which in turn makes them stronger.

Sports like swimming, exercise classes, water aerobics, Pilates- based exercise, even off-road walking, are all low impact but contribute towards strengthening and mobility.

Other valuable activities include golf (for walking and shoulder joint strengthening), paddle boarding (core and shoulder strengthening), swimming (a great all-rounder) and cycling (knee strengthening).

April 18, 2014

RUNNING: SUCCESS SECRETS.

Trainers

Reap more running rewards with these top training tips:

Be consistent – it might take weeks, months or years, but regular training will eventually produce the results you are after.

Find a suitable routine – get a good running plan from an expert and stick to it.

Have fun – if running feels like a chore, you won’t want to do it. Make it social and fun.

Vary your runs – to stay motivated, mix up your training. Do long and short runs, on and off road, and throw in some hill sprints!

Go for a goal – set yourself a goal that excites you, challenges you and that you truly want to achieve.

March 7, 2014

ON FORM.

Running_Form

There are many factors that could be impacting your runs – the wrong soundtrack, the cold weather, that extra muffin at lunch time – but form is without doubt the biggest culprit.

Follow these simple steps to check yourself and make sure you keep perfect form:

Posture – avoid slouching and stand tall throughout your run, keeping your gaze forward at all times.

Cadence – keep your cadence high, about 180 strides per minute, by running lightly.

Midfoot – avoid heel striking to reduce impact, and forefoot striking, which can strain the calf and Achilles.

Lean – adopt a slight forward lean from the ankles, keeping your core strong so that you don’t start to bend forward at the waist.

October 18, 2013

RUNNING TIPS FOR WOMEN.

Running

Running is a simple way to burn calories and enhance your mood in minutes. It’s easy to reap the benefits of a running routine and you don’t have to be a hardcore marathon runner to start pounding the pavements. Here are some tips on how to improve your running workout and ensure you get the best results.

To the gym
Weight training could make you a better runner. A Norwegian study found that resistance training three times a week for eight weeks significantly improved running efficiency and endurance in well-trained, long-distance runners.

Uphill battle
Want to conquer the hills? To race uphill, run with a short stride while pushing off the balls of your feet and pumping your arms. Then relax your arms and use a longer stride to go downhill.

Ready, set, splash!
Getting wet could make you a better runner. Swimming increases your upper body strength, making your runs more efficient, while aqua jogging mimics your usual movement sans impact – reducing the risk of injury.

Bright idea
Watch your stance when running. Leaping forward and striding too far will drain your energy fast. Instead, make sure you stand tall and lean slightly forward, so when you feel like you’re going to fall, you step forward just enough to catch yourself. This should be the length of your stride.

Take five
Listen to your body! If you’re feeling under the weather or if your body is sore and ready for a rest, take a recovery day. Only you know if those aches and pains are from a good run or the sign you need to rest.

Drink up
Hydration is key for runners, but plain old water is best if you’re only doing short runs. Upgrade to a sports drink if you’re running for longer than an hour to help shuttle glucose to your muscles and combat fatigue.