Recovery Run
This is a red pen.
I’m doing a recovery run.
Two statements, with each quite possibly as much truth as the other.
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Choosing the correct running shoe
Running shoes that fit well, support your feet and enhance your performance are the first pre-requisite of a running program.
Choosing a correct shoe for yourself is as much an art as it is a science and involves careful analysis of your individual requirement. Here we give you an insight into what all should you take into consideration before you pick up a pair of running shoes.
Running Shoes – Type of Foot
Every individual possesses a different set of characteristics, as far as the feet are concerned. The shape and structure of the foot goes a long way in determining the kind of shoe you need.
The Wet Test: Perform the wet test on Read More…
Water & hydration
Water is needed to maintain and regulate a healthy and happy body AND mind. Best of all it is free(ish). We are given guidelines of 8 cups of water to drink per day. This should be increased if you take part in exercise so that essential fluids are replaced and maintained. Slight dehydration can affect our physical performance in sports by up to 15% and can greatly reduce our mental capacity. Many primary schools now allow pupils to take water into class with them, and have seen massive improvements in pupil’s alertness and in aptitude & mental learning ability and memory recall. A good way Read More…
Less is more
Researchers have found a correlation between injuries and frequent race efforts. This connection also extends to speedwork, since intervals also require a near-maximal effort. So if you train fast once or twice a week Read More…
Why stretch? When to stretch?
Before exercise, in the warm-up, you want to prepare the muscle for activity. The best time to stretch is just after a short easy jog and to hold each stretch for 10 seconds. It is especially important if you intend to start an intense activity such as sprinting or speed-work.
After exercise, in the cool-down, you want to bring back the muscles used to their original length. During activity the muscle shortens, you notice this when the muscle gets tight and hard. To reduce or even prevent post exercise muscle stiffness you are now trying to lengthen and loosen the muscle back to its pre-exercise level. You should hold the stretch for longer – 30 seconds.
10 tips on how to stretch
1. Move slowly into the stretch.
2. Hold the stretch for 10 seconds prior to exercise (warm-up) and for 30
seconds post exercise (cool-down).
3. Breathe and relax while holding the stretch.
4. NEVER do any bouncy stretching, always hold and relax.
5. Focus on the muscle you are trying to stretch and then try to lengthen it.
6. You may be able to breath in and push the stretch slightly further half way
through the stretch. This is most important during cool-down.
7. Move slowly out of the stretch again.
8. Remember to stretch both sides.
9. Increasing the range of movement around a joint will help the blood flow to
the muscles surrounding the joint and increase circulation that will carry
away any lactic acids that may build up in the muscle.
10.Do more stretching that just warm-up and cool-down. A lot of gyms offer
stretch-classes where the aim is to permanently and progressively to
increase your flexibility.
Information courtesy of Cole’s therapy & injury clinic