Great tips from our friends @focushealthtraining for preparing for a running event or just for being able to enjoy running without pain or niggling injuries popping up! 🏃🏻♂️ .
#Repost @focushealthtraining with @get_repost
With the Pub2pub and other fun runs fast approaching we thought it a great time to discuss some misconceptions around running and add a few valuable tips to help you guys out with your training. .
There’s a common misconception that running causes injuries...it’s clear to see that a lot of people have experienced this themselves however the culprit is usually not running but poor running technique and too much load (too many kilometres too quickly). Rather than the old idea of progressively increasing distance more and more until you start to break down (🧐) the new way of thinking is around a smarter program including specific strength training and HIIT (high intensity interval training). This theory gained momentum when scientist Izumi Tabata demonstrated through his work that training with high intensities for short periods of time can have benefits to aerobic capacity. The ‘Tabata Method’ used 20s efforts w 10s rest for 4mins to produce similar results to high volume, higher frequency steady state training. .
The conclusion of this information is that (a) running technique matters and can prevent injury (b) you don’t have to be slogging it out for hours every day to call yourself a runner, there are smarter and less risky training methods worth trying (c) a mixture of specific strength training (related to trunk and hip stability, glute and core strength, and single leg strength and balance), HIIT, and one or two other runs (length and speed dependant on ability and distance of goal run) .
Train smarter not harder!!! 🏃🏽♀️💪
Stretching and mobility.
I am a huge advocate for mobility in combination with strength but when and how?
Before training: Mostly dynamic stretching and/or foam rolling. For example swinging the leg to warm up the hamstring/hip through a range of motion.
After training or really any time that doesn't interfere with the training itself: Static stretching. Hold the stretches for extended periods of time making sure to breathe and feel the muscle lengthening.
Exercising vs. Training
🔹Exercise is defined as a physical activity performed for the effect it produces today or the affects it gives you in the moment!
🔹Its coming into the gym and not having a plan and doing what you feel like doing...
🔹Or writing a workout on the board that “confuses your muscles” with no long term reason other than... it looks hard bro!
🔹Training is physical activity performed for purposes of satisfying a long term performance goal! 🔹And the process of putting the puzzle pieces together to achieve that goal!
🔹Training takes time, instruction, and dedication to the goal you’re trying for! It requires planning, input from like minded people and a willingness to grasp the fact that each workout is a little part of that puzzle and not just a quick sweat to burn some calories!
🔹Everyone who works out has goals for themselves. It might be to loss 40lbs or you want to squat 500lbs, regardless of the goal, the fastest way to achieve it is to make a plan or find a good coach who can make it for you and then follow that plan! That’s training!
Comment below and let me know what video you would like to see next🤔
All 2018 applying pressure @brice_butler @successfulquon
@x_icey @nateshelton03 !!!Puttin in Work at Nike Dallas Football Warehouse!!! “Train Like A Pro” s/o To @fifteencreative for the dope video 🎥🔥💪🏾Come Get Some #technique#nfl#vikings#cardinals#nikefootball
I am really loving my color! ☀️ on the rare occasions I’m actually able to style my hair over the summer, I can actually see the dimension, shine & tone in my color and it’s perfect! (For me 😉) ...buttttttttttt I can NOT WAIT to play with my fun colors this upcoming fall! 💗🍁🍂❤️ September can’t come soon enough😍 #Reminiscing#RedHeadAtHeart#OrPink#Creativecolor
I was reminded the other day of this art I used to make when I lived in Florence. I took a class called “Renaissance Apprenticeship” where we were only allowed to use tools from The Renaissance & we were graded based on how well we copied the greats ... Michelangelo, Da Vinci ... I was grieving the loss of my father at the time, so I often have trouble remembering this time in my life...but it was a beautiful time I’m grateful to have had living down the street from Santa Croce. #appreciatethemoment#beherenow#florence#italy#renaissance#art#artclass#artnerd#NYtoLA
Who wants to get fancy pants?! 🙋🏻♀️ The annual Dancer’s Workshop Benefit Gala is this Wednesday and I’m beyond excited! I got a sneak peak at the @hubbardstreet rehearsal and y’all, it’s SO good 💃🏻 More on the blog tomorrow with @dancersworkshopjh
📷: @ashleymerrittphoto | outfit: @nestjacksonhole
Bonjour à tous comme je vous l'avez dit je fais une petites pauses au niveau des commandes pour vous préparer pleins de surprises!! Pour mon anniversaire j'ai reçu des tas de merveilleux cadeaux que je vous ferais découvrir quand j'en aurai l'occasion et avec tout ça une magnifique mallette (encore merci mille fois je suis trop heureuse❤💋❤ ) pour débuter la peinture à l'huile, l'acrylique et l'aqua color que je ne manipule pas du tout, j'ai commencer avec le dessin il y a une petite année seulement et j'ai encore tant de chose à apprendre étant autodidacte tout les conseils sont bon à prendre
Du coup... J'ai trop hâte de m'y mettre!!! mais je ne sais pas trop comment, jai soif d'apprendre, de découvrir de nouvelles techniques etc.. alors Si vous avez des conseils, des pages à suivre, des tutos, ou un peu de temps à partager pour me montrer deux trois bricoles etc.. je suis preneuse. Merci d'avance
Je suis super dispo en Août 😉😉
Je vous embrasse et vous souhaite à tous une belle semaine.
Baci di Calpi 💋 💋