Standing Post-Run Stretche
To be honest, I have never been a big fan of post-run stretching. The moment I finished a run, I would immediately jump into the shower, and promise myself that I will stretch next time. But we all know that never happens. We just get into the habit of putting up until...
Standing Core Exercises
Looking for the best standing core exercises to sculpt your abs? Then you've came to the right place. Core training is an essential ingredient in any training program—whether you are just a recreational runner looking to achieve a ripped midsection or a serious athlete on the quest to improve athletic performance...
recovery for runners
In today’s post I’m going to spill the beans on one of the most important and yet often ignored aspects of running: Proper recovery. This piece of the training puzzle is key whether you are beginner runner or an elite athlete. See, the truth is running, sooner or later will take a toll on your body and mind. Therefore, you NEED a multitude of ways to help you recover properly. Otherwise, you will be risking injuries and painful burnouts. How much recovery runners needs? As a runner, the amount of recovery you need depends on a variety of factors, including your own fitness level, the intensity and volume of your runs and your own experience. For example, a beginner runner may need more recovery between relatively easy runs than an elite marathoner who runs 60+ miles per week. So how can you ensure proper recovery? Well read on to discover all the answers you seek.
muscle Imbalances exercise
Running is one of the best cardiovascular exercises that there is. It’s a fast way to shed those extra pounds for good and help you tone your body—especially your legs. Nevertheless, if you don’t balance your running with the right cross training strength program, you will, over time, develop muscle imbalances, which can compromise your performance and lead to pain and injury. So do you think that you have any muscle imbalances? Spoiler’s alerts: of course—especially if you are a runner. And now it’s time for you to address the issue for good. You ready?
plyometric exercises
I started doing plyometric training years ago when I discovered it by going through a P90X program, which was one of the defining moments of my fitness life. In fact, Tony Horton has changed my life and the way I see fitness. Drastically. He is an awesome trainer, and I’m really grateful. Always give credit where credit is due. But enough talk about that crazy fit old dude, and let’s delve into plyometric training for runners, which is the main purpose of this blog post. What are plyometrics? “Plyometric training is high-velocity movement that relies on power generated through what is called the “stretch-shortening cycle””. This is the definition I found on the Runner’s World magazine website, and the definition will only leave you feel more perplexed and a bit, intimidated.
Looking for the best hip strengthening exercises to improve your performance and reduce injury risk? Then you’ve come to the right place. In today's post , I'm going to share with you full guide to hip strength training for runners. Here's what you're about to learn: What Are The Hip Muscles The...
long run picture
Long runs must be done. They are the backbone of any running program—from 5ks to ultramarathons. Long runs build endurance and strength and teach you all you need to know about handling and dealing with fatigue on the run. Long runs also help you develop mental toughness needed to tackle long distance races, like half-marathon, marathons and beyond. 10 Ways to Enjoy the Long Run Here are 10 ways to make going the distance comfortable—even a enjoyable ride.
core exercise for runners
The Benefits Of Core Training For Runners One of the best ways to improve your running without running more is improving your core power and strength. The core—as the name implies—is the baseline of human performance. What Is The Core? The core muscles are the epicenter of the body. They connect the pelvis, spine and trunk to each other and to the rest of your body, including your shoulders blades, hips and legs. They are at the center of everything—the the basis for all of your movement, whether you are an elite runner or an Olympic power lifter. It’s More Than Abs First of all, you need to understand that your “core” isn’t just your abs. it’s more than that. Having a solid core is more than just having strong abdominal muscles. The core extends to the lower back, gluteal muscles, and other areas. The core involves five main areas. The rectus abdominus—what we usually refer to the six-pack muscle. The oblique—or what’s known as the side abs. The erector spinae—aka the lower back muscles. The transversus muscles or deep abs, and The gluteal muscles—the butt muscles.
When I began running, I didn’t have much stamina to show for. In fact, I gave up on running—for numerous times—because within a mile or less, my legs were on fire and I was about to drop dead from breathing so hard and fast. But all changed when I started to consciously work on increasing my running stamina. That’s when the magic started to happen and my running changed for good—figuratively and literally. So today, I’m going to share with you some of the tactics you can use to increase your running stamina and endurance—regardless of your current fitness level. The running strategies you are going to read can benefits runners of all levels and training backgrounds. But first things first. Let’s delve into what stamina actually means so we can make sure that we are on the right page (and the same book). Different Stamina meanings Runners are not created equal. Everyone is different. That’s why stamina means different things to different runners. The beginner runner (1) may want to run three to five miles without stopping and with much ease, then build on that. The main focus is building a basic cardio base.
runners breathing
Many factors can weigh in and have an impact on your running performance. Recovery, diet, injury, motivation, fitness level and so on. But you should know that how you breathe when running has also a major impact on your performance. There is a lot to write about breathing as it relates to running, but these points I’m sharing with you are going to have the most impact on your rueysns (and overall fitness and health levels). Without further ado, here are 4 keys to proper running breathing, along with the strategies you need to run your best. In fact, proper breathing can sometimes make the difference between a good run, and a disastrous run. And you if have been running for sometime, then you know that to be a true statement.