Escape for Mind & Body !
I will talk more about my passion for running and why this is my 'Great Escape" and why you should find one for your self !
Running for me is a outlet, a way to push the RESET button in my body, if not running then Personal training with Bodyisim resistance-Cardio-Circuit -training, or as I am about to try Yoga with Nok.
This year in May I completed the Great Wall of China full marathon, 6 hr :32 min for the 42 K & I will run the NYC Marathon in November trying to beat 4 hours, why do I do that? not because of any other reason is that I wanted to set goals to help me maintain a healthy lifestyle, the marathon twice a year helps me stay focused on my body which keeps my balanced at work, its amazing how good I feel.
Now, here is some Running tip's for the novice !
This story originally appeared in GQ
School yourself in these five rules
to shift your workout into a higher gear.
1. FORM
In recent years there's been plenty of talk about
"barefoot running" and how it can reduce the wear and tear on your
knees, ankles and hips. But it's not running barefoot per se that helps you
avoid injury. In reality, what happens is going barefoot forces you to
dramatically develop your running style - or you will end up destroying your
body.
2. STYLE
Keep Your Head Up
Try to look about 3-4 metres ahead. Looking straight down
will close off your airway, and make you slouch.
Stay on Track
Make sure your arms are swinging straight through past your
body, as if they're on parallel tracks, rather than in front of you.
Pull it Together
Instead of lifting your knee high in front of you, focus on
pulling your heel directly up under your butt.
Less Shock, More Awe
When landing on your front foot, the first thing that should
touch is the ball of your foot, followed by your toes. After that your heel
should gently "kiss" the ground, by which time you should be pulling
your foot back up and under.
Remember to stretch before your run.
Remember to stretch before your run. Source: News Limited
3. INTENSITY
You can be out there on a daily basis running kilometre
after kilometre with very little improvement in endurance, and even less in
speed. Time to realise simply running a long way isn't particularly beneficial.
You need to start pushing your body to a point where it's forced to adapt, and
the key to this is intensity.
A great way to achieve this with limited time commitment is
to embrace HIRT (High Intensity Run Training). Much like interval training, it
allows you to work at high intensities while providing enough recovery to go
hard again on the next round.
Here's an example of a HIRT session for active runners
looking to improve on 10km times:
1600m x 2
1200m x 2
800m x 2
400m x 2
200m x 2
Total: 8.4km
Run each leg as fast as you can maintain for that distance.
Rest period between each run is a maximum of three minutes, ideally spent
lightly jogging. All of this will ensure the session improves your speed over
long distances, rather than short ones.
4. STRENGTH
One of the most neglected aspects of enhancing your running
performance is strength training. Though it stands to reason, if every
individual step you take while running is easier due to increased strength,
then you're not only more likely to be able to drag your butt across the line,
you'll do it in a better time.
5. THE ROUTINE
Training the right muscles is crucial to a better run. Try
this workout:
Pistol Squat
1. Hold a kettlebell in front of your chest and balance on
your right leg.
2. Lower yourself down into a one-legged squat while
extending your left leg out in front.
3. Drive down through your right heel and return to the
standing position without your left foot touching the ground.
4. Do this for 20 seconds without stopping.
5. Repeat four times on each leg, with 10 seconds' rest
between sets.
Airborne Lunge
1. Hold a kettlebell in front of your chest and balance on
your right leg.
2. Lower yourself down into a one-legged lunge while
extending your left leg back behind you.
3. Drive down through your right heel and return to the
standing position without letting your left foot touch the ground.
4. Do this for 20 seconds without stopping.
5. Repeat four times, as per pistol squats.
Single-limb Overhead Press
1. Grip a kettlebell with your left hand and hold it in the
rack position next to your right shoulder.
2. Balance on your right leg.
3. Press the kettlebell up until your elbow is straight and
your bicep is next to your ear then lower the kettlebell.
4. Do this for 20 seconds without stopping.
5. Repeat four times on each leg, with 10 seconds' rest
between sets.
No comments:
Post a Comment
Inspire others....
Note: Only a member of this blog may post a comment.