Running is one of the best sports that you can involve yourself in. It’s a sport that is open to people from all ages and walks of life. When you watch a marathon, you will see all types of runners all striving towards the same direction with just one goal. That is, to cross the finish line.
It’s a sport that you don’t necessarily need fancy equipment to engage in. Basically, all you need is a good pair of well fitted running shoes (that get expertly fit from your local running store like Universal Sole. You can throw in a few accessories like to improve your performance but these are optional. Running rewards you with better health. It’s an activity recommended by doctors to people with Cardio conditions and typically, it improves blood circulation so it resolves a lot of health issues.
If you run a lot, you will need to build your endurance to withstand running long ranges in a marathon or competition. You will also need to condition your leg muscles so they won’t give way when you experience tiredness or cramps. The best way to condition a runner’s body before or after a competition is to some Yoga.
There are at least 6 yoga poses that are used as conditioning exercises for runners. Once you master these poses, you can practice them at home or before any run. If you haven’t tried Yoga, you can enlist in a Yoga class and receive the proper instructions on how to do these poses. You can also get the services of a yoga teacher training overseas. Getting mentored by an Indian Yogi will be one of the best experiences you will have.
The following are the best yoga sequences for strengthening and stretching the muscles that every runner should know. Please consult a physician before starting any new and/or strenuous exercise. Also, if you are new to yoga, always consult a professional about proper techniques for poses. Get ready with your Yoga mats!
1) Supported Backward Bend
You will have to stand up straight with your feet parallel to the ground. Keep the hip-width distance apart. Place your hands on your lower back with your fingers pointing to the ground. Look upwards as if reaching for the sky with your chest up, opening the shoulders and without crunching your lower back. Hold this pose for 30 seconds. Just do 1 set of this pose.
2) Shoulder Openers
For this pose, you will have to stand up straight with both feet parallel on the ground. Interlace your fingers behind your back with the palms touching if possible. Then, bend your elbows and place your knuckles on your lower back near the sacrum. Attempt to make your elbows meet behind your back. Hold the pose for 30 seconds. You only have to do this once.
3) Intense Side Stretch
This exercise if perfect for loosening tight hamstrings. Start by standing up straight with your feet apart with a hip-width distance. Step the left foot back to a distance 3 to 4 feet behind you. Keep the heel of your right foot aligned with the heel of your left foot. Allow the left foot to be able to turn around in a 45 degree angle. Place the hands on the hips then square your hipbones with the front edge of your mat. Bring your left hip slightly forward and then draw your right hip slightly backwards. With your core engaged to keep the spine length, start to hinge at your hips and fold forward. Allow your torso to melt over your right thigh. Keep your thighs engaged throughout the pose and release the top of your head towards the mat. Let the arms release towards the floor. Hold this pose for 30 seconds while breathing deeply. Repeat only once and switch to the other side.
4) Half-Split with Flexed Foot
You’ll have to begin with the crescent lunge. While on the ground, bend your left knee while you stretch your right leg behind your back. Carefully drop your right back knee and stretch your toes. Place both hands on top of the front left thigh and alight your shoulder over the hips. Let the top of your back thigh melt downward. Hold this pose for 30 seconds then switch to the other leg. Do 1 set of this pose.
5) Reclined Bound Angle
This pose is performed while lying on your back. The sequence will provide your body the needed release for the groin and hips and helps you de-stress after a marathon. Lie on the back with the knees up on the sides of the mat. Join the soles of your feet together until they touch. With this pose, bring your heels in close to your body as you can. Make sure the back is kept on the floor the whole time. Place one of your hands over your heat and the other hand on your belly. Hold this pose for 1 minute while you breathe deeply.
6) Seated Figure Four
Sit with your left knee bent towards your chest with your foot flat on the floor as close to your butt as much as possible. The arms must be placed behind you with your fingertips pointing forward. Then cross your right ankle over your left thigh.
Turn your hands around and push your chest forward. This will bring your chest into your legs. Your back must be kept straight. Hold the pose for 30 seconds before switching sides. Do 1 set of this pose.
About the author (USOLE Guest Blogger): Jessica Max is a passionate writer for www.topicexchange.com (keyword - better health). She loves to write on home remedies, beauty, health and food which helps people in a every day life.
One of the easiest exercises to do is running. It relatively simple, and does not require specialized training and requires only the most basic work-out equipment – shoes. It can be done anywhere, on pavement or on the road, or off-road. Some may choose to use additional equipment such as a treadmill. For people trying to get back into shape, or is trying to maintain a healthy lifestyle with exercise, or is trying to get into an active lifestyle, and is looking into running for answers, here are 5 major benefits of running that can improve your life.
One’s ability to sustain physical activity and mental effort may be increased with regular runs. Those who run regularly can develop their muscles to carry out longer periods of activity, alongside forming better lung and cardiac capacity. Those who run also have a sense of increased energy and decreased fatigue which enables them to carry out more tasks throughout the day.
Running is not only good for your body but for your self-esteem as well. Those who get into the running experience a sense of achievement that boosts morale. When runners hit their running goals they give themselves a sense of triumph that leaves them feeling happier. There is also, that in the process of achieving a healthier body, confidence if uplifted, which in turn increases self-esteem.
Strengthen that core:
Running improves posture and strengthens limbs by strengthening your midsection. Most people don’t think that this area gets targeted as well when you run, for most, running just develops the legs, some part of the arm, the lungs and the heart. But running gets to your core as well. After getting into a habit of running, you’d soon feel this benefit when you breeze through daily activities with ease. A solid core helps improve your physical performance.
Reduces risk of cancer:
Getting into an active lifestyle, or simply by getting more exercise thru running, decreases the risk of developing cancer. Some studies have shown that those who frequently exercise are significantly less likely to develop cancer. Those who have increased body size, or are smoking or have stopped only recently been shown to gain the same benefit from running in terms of decreasing their risk for developing these deadly diseases. Women are at a lower risk of developing breast cancer.
Keep you sharper, even as you age:
Those who exercise, as studies have shown, can keep their minds sharp. Running may reduce the symptoms of dementia. Alzheimer’s is also kept at bay for those who exercise, even those at risk of developing this condition by family history.
Though there are many benefits that can be gained from running on a regular basis, it is important for those who want to get into this to learn proper form, and what it the right workout apparel and gear to use. Take heed about injuries and other conditions that you may develop, especially with the feet and legs. There are many resources on feet remedies available everywhere, but best to avoid developing problems first. It is always wise to consult experts first, regarding your physical capacity and to ensure not to over exert and go beyond what your body is capable of achieving as of the moment. As you go along, you can expect your performance to improve, and then you may proceed to bigger challenges in running. Whatever your objective may be in getting into running, not only do you stand to achieve this, but you also gain a ton of other benefits.
About the Author:
Jessica Max is a successful writer and loves to write well-researched and high-quality content on different topics related to foot care, nail care, and plantar fasciitis. She is currently writing for www.feetremedies.com (keyword- feet remedies). She is an expert advisor and keeps blogging about nail care tips and natural solutions for feet related problems.
UNIVERSAL SOLE - a grass roots running events company (which had roots of close to 20 years as a running specialty retailer) offering information on running shoes, gear, accessories & overall fitness trends.