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Monthly Archives: June 2016

Tips to Begin Running Routine

Normal reason refered to for this is an absence of adequate assets to join an exercise center. To this I say it’s a darned good thing you have legs and feet. This article will plot the crucial strides to starting a running arrangement in the most secure and best way that is available.

Before starting any practice regimen the most imperative thing you can do is visit a specialist. In the event that you have carried on with a stationary way of life, your body will be unaccustomed to such strenuous practice and this could be very unsafe. Your specialist ought to give you a full physical to guarantee you have no undiscovered wellbeing conditions that could possibly turn into an issue when you start a strenuous practice program. Moreover, you ought to examine with your specialist the best sorts of activities to do given your physical capacities. Running is unimaginably distressing on the knees, and not everybody has the proper hardware to keep running with little no genuine torment. Your specialist can likewise help you with an eating regimen plan to go with your recently discovered pizzazz.

Once you have been given clearance from your physician to begin a running program, the next step is to purchase proper workout gear. When it comes to running, the most important aspect of your workout gear is clearly the shoes. The shoes your purchase should fit properly, which is something the salesman can help you with. You want to make sure they’re not too tight – which can cut off circulation and cause blisters – or be too loose. If you have problems with the arches in your feet, you may want to consider special inserts or, if it comes down to it, forgoing running and taking up a low-impact exercise such as cycling or even rowing.

Once these two steps are out of the way, it’s time to begin your first week of running. Before you begin, however, you need to limber up, which helps lower the risk of injury. Walking for approximately 5 minutes and doing some light stretching is highly recommended. Although the rate at which you run is different for everyone, you want to aim for approximately twenty to thirty minutes a day, about three to four times a week. During the first week you should start with walking anywhere between five and six minutes, followed by a light jog for a minute. Repeat two or three times.

The following week you’ll want to decrease the time spent walking and increase the time spent running, with the numbers changing every week. After several weeks, you will eventually be able to start and stop your workout with a brisk walk with uninterrupted running in between. Always be sure to warm up and cool down, or you could run the risk of injuring yourself or delaying the healing time between each workout. Over time you will notice not only physical changes but mental changes as well, and all the hard work you put in over the past several weeks will have been completely worth it.

Regular Jogging Benefit

jogging-benefitJogging is useful for your general wellbeing because of a few reasons. It gives your body a decent cardiovascular workout while fortifying and conditioning your muscles in the meantime. Jogging all the time by and large places you in better general physical condition and gives a few advantages to your mental and enthusiastic wellbeing also.

Numerous individuals are worried about the likelihood that consistent running may bring about some harm to their joints, particularly the knees, lower legs, and hips. On the off chance that this is a worry of yours also, you can rest guaranteed that the dangers postured by general jogging are negligible, particularly in the event that you approach the practice sensibly and utilize running shoes of good quality. Besides, the advantages that you get from running unquestionably exceed the dangers.

In actuality, jogging has been demonstrated to reinforce the muscles in your legs, hips, and back. It additionally expands your bone thickness. In the event that you see, runners by and large have exceptionally solid legs, regardless of the possibility that they show up too thin. Their incline appearance is because of the way that running and running don’t create cumbersome muscles like different workouts do.

Another benefit that you get out of regular jogging is weight loss. This form of exercise helps you burn fat and calories, while increasing your metabolism. This means that when you jog regularly, you will be losing more calories than you consume, thereby shedding that unwanted excess weight. This may be the solution that will finally help you get rid of that stubborn belly fat you have long wanted to burn off.

If you are currently suffering from poor appetite then jogging is also advisable for you. Just like any other form of exercise, jogging increases your body’s need to refuel. Therefore, the longer you run, the more your body will require food for refueling. The irony with regular exercise is that you may actually be eating more while losing weight. Jogging can also relieve you of digestive problems, which you may have developed while leading a sedentary lifestyle. Regular exercise speeds up the digestive process and helps make it run smoothly.

Because it provides your body with a good cardiovascular workout, jogging also effectively strengthens your heart. It improves blood circulation as well as the overall condition of your respiratory system. Jogging may also counteract depression, primarily because it helps you sleep better and become more active during the day. A good quantity and quality of sleep is essential for both your physical and mental well-being, and being more active can help open up more opportunities for personal and professional growth.

When done properly, jogging can make you feel less tired after finishing a session than before you started. It is a great way to get away from your usual environment for a short while and is a lot more pleasurable than spending hours at the gym. Just remember that jogging is supposed to give you both physical and mental pleasure, so don’t overdo it! Turn it into a refreshing activity rather than an exhausting workout.

Effective Stretches for Runners

It is practically difficult to discover any wellness seeker who does exclude extending practices in his/her workout administration. Extending offers your body various advantages. The enhanced solid coordination and scope of movement can prove to be useful for competitors and runners. It helps the muscles recoup quicker, in this way energizing you for the following round of running! The decent thing about extending is that you require not invest heaps of energy in playing out the strategies. All you need is not as much as thirty minutes after your standard workout.

Types Of Stretching

There are various types of stretching and before you start practicing you need to know the basics (1). These are:

  • Static stretching
  • Ballistic stretching
  • Active stretching
  • Dynamic stretching
  • PNF stretching
  • Isometric stretches
  • Passive (or relaxed) stretching

While each type has its inherent benefits, recent studies indicate that runners and athletes benefit the most from practicing the methods of dynamic stretching. It is true that a few runners resort to static stretching to warm-up before a run, but caution should be exercised. Experts recommend that stretching after an intense workout or downhill acceleration is not a viable thing to do.

Stretching Tips For Runners

Runners need to choose the most suitable stretching techniques to cope with muscle stiffness, joint issues and performance boosts (2). There are a number of stretches that can aid you in coping better with aches and pains experienced by runners.

Below listed are a few handy tips runners can benefit from :

Runners should ideally focus on stretching methods that aid warm muscles. That is why fitness experts suggest you should stretch after performing regular exercises. This is the time when your body muscles are quite warm. Even the joints are lubricated and there would be lesser stress on them.
There is a dispute regarding the efficacy of stretching before going for a run. A few experts claim that it aids the runners while others feel doing so actually negates the benefit of warming up.
In general, you should remain in a pose for each stretch for a duration of 15 seconds or so. If applicable, repeat the steps for the other side.
It would be a good idea to do some light jogging before you resort to stretching every time to warm up the muscles to an extent. It is a bad idea to stretch cold muscles (3). If you want to do stretching after a run, it is okay, but give yourself a short break.

Pre-Run Stretches :

These are dynamic stretches that aid in loosening up and stimulating the muscles in your legs, hips, and calves.

1. Leg Swings

You need to hold on to a heavy and sturdy object, such as a table or a bar.
Stand on one of the legs and swing the other leg backward and forward.
Do it 20 times and then swing the leg side-wise 20 times.
Repeat the steps for the other leg as well.

2. Walking Lunges

Take a big step forward with one leg and then bend your knee till the thigh becomes parallel to the ground.
Your knee should be aligned with the ankle. Focus on keeping these walking lunges fluid.
Do 20 lunges for both the legs.

Post-Run Stretches

These stretches are meant to be done after running. They target the major leg muscles and enhance the range of motion and flexibility. You may try the stretching poses and remain in the positions for 30 seconds or a little more.

3. Standing Quad

For this stretch, you need to stand with both the legs together.
Bend the left leg so that your heel touches the butt.
Then hold your left foot with the left hand.
Repeat this for your right leg.

4. Kneeling Hip Flexor And Hamstring

Get into a kneeling position first and then put the right foot on the floor in front.
Bend your leg at 90 degrees. Your ankle and knee will be aligned.
Then press forward, while keeping the spine erect, into your right hip.
Your left knee will be pressed on the floor so that the right hamstring and left hip get stretched.

5. Standing Calf

For this stretch, you will have to stand facing the wall, and both the hands should be on the wall at the chest level (4).
Now, place the right foot’s ball against the wall so that heel touches the floor.
Slowly, lean into the wall till your calf gets stretched and keep the leg straightened.

6. Groin Stretch

Also called the butterfly stretch, this pose works on your groin area and inner thighs.

Sit on the floor with the soles of both your feet touching in front. Your knees will be spread to the sides.
Move your feet close to the groin as much as possible.
Ensure your knees remain close to the ground at this time.
When you become an expert in this stretch, try leaning forward to bring the nose close to the floor. However, be cautious when you do so. Be in this pose for 15 seconds or so.

7. Quadriceps Stretch

This standing stretch makes your hamstrings contract and eventually strengthens them. It is true that flexible and strong quads aid in lifting your knees and enhancing speed.

Lie down on the floor with your face facing the ground.
Ensure your legs are on the ground and are parallel to each other.
Now grab the right foot using the right hand so that your thighs remain lined up close to each other. Inhale deeply and remain in the posture for 30 seconds.
Do the same for the other side.

8. Hamstrings Stretch

Runners often have to cope with the problem of tight hamstrings which leads to pulled muscles and lower back problems. Needless to say, tight hamstrings can limit the range of motion, thus affecting performance. This hamstring stretch can counter such issues.

Lie on your back and keep legs extended. Your lower back should be on the floor.
Now, bend your right knee to the chest while keeping your left leg stretched on the ground.
Gradually make the right knee straight while grabbing the back part of your leg with the hands.
Then pull the leg towards the upper torso while keeping both hips placed on the floor.
Inhale deeply and remain in the pose for 20 seconds or so.
These exercises will help strengthen your core muscles and other parts of your body that will help you perform better on the track. Dedicate 45 minutes a day to perform these exercises and see for yourself how your body responds! Let us know how they worked for you.