You've probably heard how sitting for prolonged periods of time is just as dangerous as smoking. According to studies and doctors the affects lead to serious health problems, equivalent to those of smoking.
No doubt you will have heard about interval training. There’s also quite a strong possibility that you haven’t yet tried it out. Horrible nightmare images of you sprinting every 30 second, gasping for breath? Visions of yourself pedalling on level 20 of your bike, legs burning and feeling like they’re probably going to drop off? Most people I speak to about interval training are put off because they think it involves sprinting like a madman, and they just don’t think they’re capable of holding out at that level of intensity, even for 30 seconds.
Summer season is nearly upon us, and whether you are planning on completing a half marathon or just build a better body through running, it’s always good to be prepared. Here are some helpful tips to get prepare.
When I first got into running, I encountered everything from difficult rankles to scraping to unsupported chests — no big surprise I loathed it. I wish somebody had sat me down and let me know these essential tips and tricks to smooth my move from non-runner to runner. In case you're simply beginning all alone voyage beating the asphalt or treadmill belt, here are things you ought to think about running.
Running a 10K run it's not so easy as it sounds. Requires a lot of preparation, more than average health and and a plan, in order to succeed and avoid injuries. You may think, ‘I can run 5k, I don’t need a training plan, I just need to run a bit further’. Which, yes, is true to an extent but a proper training plan will get you running further and faster better than if you just tag a couple of extra miles onto your long runs now and again.
There are a few changes you can add into your daily routine to help you feel better.
Drink more water
When I’ve asked my clients how many glasses they drink during a normal working day, some are surprised to find that they don’t drink enough. The recommended 8 glasses should be a normal amount but for some people it can be a real struggle, either the taste or the amount puts them off water. Try adding in slices of lemon, strawberries, oranges or even cucumber to flavour your water naturally
The squat is the most simple but most technical move at the same time. Adults seem to have trouble most of the time as their lifestyle or job has caused some kind of muscular imbalance forcing them to move in a different way. From the picture below you can see the lady squatting with her shoulders rounding and the torso has fallen forward.
A good way I check to see if it’s a case of bad ankle mobility is to get her to stand on blocks elevating her heels. If the body still falls forward we generally assume that it’s higher up leg possibly her hip flexors and not her ankle mobility. If she didn’t lean forward, and it feels pretty comfortable we can assume that her ankle mobility is the issue which forces the rest of her kinetic chain to move in a different way.
Heart rate is a useful measure of physical exertion and can help monitor your performance and avoid some common training errors, such as going too fast on what should be long slow runs. You've seen this tool in front of you every time you are using a cardio machine in our gym.