Category Archives: Sport

Why of Knee Pain

  • The knee joint is a hinge joint that comprises the femur (thighbone), tibia (shinbone), and patella (kneecap). Quadriceps and hamstrings are the two opposing muscle groups that are located in the front and the back of the thigh respectively. While these bones provide structure to this joint, quadriceps and hamstring muscles help to flex, extend, and rotate the knee. Two types of cartilage are found in the knee. While the surface of the bones is covered by the hyaline cartilage, menisci are two disk-shaped pads of cartilaginous tissue that are present on the inner and outer edges of the shinbone. The menisci not only help to distribute the weight of the body, but also prevent friction between the femur and the tibia. The anterior cruciate ligament, posterior cruciate ligament, medial (tibial) collateral ligament, lateral (fibular) collateral ligament), and the tendons that are located in the knee provide stability to the knee joint.

    Since running puts repeated stress on the knee joint, runners are often in the high-risk group for knee injuries. The range of motion of the knee joint would be impacted in an adverse manner in the event of damage to any of the anatomical structures of the knee. Under such circumstances, the affected individual would experience pain during any activity that involves the knee joint.

    Knee Pain in Runners

    Since the knee joint is a weight-bearing joint of the body, a knee injury is likely to affect one’s ability to walk or run. It is therefore essential to identify the underlying cause of knee pain at the earliest. Here are some of the medical conditions that could cause knee pain.

    Runner’s Knee

    Runner’s knee, which is medically referred to as patellofemoral pain syndrome or chondromalacia patellae, is a common condition affecting runners, as well as others involved in high-speed sports which involve bending of the knees or actions that put stress on the knees. The kneecap is a triangular-shaped bone that glides within the V-shaped groove at the end of the thigh bone. If the kneecap is misaligned, the cartilage lining the underside of the kneecap could get damaged. This could give rise to knee pain.

    Injuries can occur if a runner trains too hard to improve his/her performance, not giving the body sufficient time to recover. This condition is referred to as overtraining syndrome. Other factors that may be associated with runner’s knee include:

  • Muscle imbalance between the quadriceps and the hamstrings
  • Tight hamstrings or quadriceps
  • Over-pronation (excessive inward rolling of the foot after landing)

    A person affected by this condition is likely to experience symptoms such as:

  •  Knee pain that worsens with exercise, and resolves with rest
  • Pain around the kneecap
  •  Pain while going downhill or climbing down the stairs
  • Frequent crackling noises from the knee
  • Swelling and inflammation around the kneecap

    Iliotibial Band Syndrome

    Iliotibial band syndrome is a condition that is characterized by the inflammation of the iliotibial band, which is a thick band of fibrous tissue that starts at the iliac crest and runs down the outer part of the thigh and knee, before it attaches to the shinbone. This condition is more likely to affect runners who don’t follow proper techniques while training. For instance, downhill running or running on one side of a crowned road could make a person susceptible to this condition. Besides overuse injuries, wearing worn-out shoes while running could also be a contributing factor. Stress on the knee could also be due to muscle imbalance or over-pronation.

    Outer knee pain is one of the most characteristic symptoms of iliotibial band syndrome. The other associated symptoms include:

  • Swelling and tenderness
  • Pain while walking
  • Pain while climbing the stairs
  • Clicking sensation on the outer side of the knee

    Meniscus Tears

    The knee contains two crescent-shaped cartilaginous structures that are placed on top of the shinbone. These act as shock absorbers for the kneecap. The cartilage helps the thighbone to glide smoothly while the knee joint moves. Activities that involve bending and twisting of the knees are likely to cause a meniscus injury. Meniscal tears may also be attributed to an injury to the anterior cruciate ligament. Wear and tear of cartilage may also be associated with aging. Some of the common symptoms that are associated with meniscal tears include:

  • Pain
  • Swelling
  • Difficulty in straightening or bending the leg
  • Locking sensation in the knee

    Patellar Tendinitis

    Patellar tendinitis refers to the inflammation of the tendon that connects the kneecap to the shinbone. This condition often affects those who participate in sports that involve jumping, which is why it is called jumper’s knee. However, this injury could also affect runners. Inflammation of this tendon occurs due to repeated stress. The symptoms associated with this condition include:

  • Anterior knee pain that worsens with movement
  • Swelling around the kneecap
  • Crepitus (crackling sounds that might be heard while moving the knee)

    The RICE approach (Rest, Ice, Compression, and Elevation) may prove beneficial in case of mild injuries, but medical help must be sought if the pain persists.

    Precautionary Measures

    While medical help must be sought by those who are affected by biomechanical problems or structural foot abnormalities, following certain measures can help to lower the risk of knee injuries while running. Here are a few self-care measures that can be followed to prevent knee pain.

  • A warm-up session is extremely important as it prepares the body for any strenuous physical activity that you are planning to take part in.
  • Refrain from running on surfaces that are hard or uneven.
  • Training errors must be avoided. The intensity of the workout or any physical activity must be gradually increased.
  • It is important to check that your foot is not imbalanced while you run. Foot imbalance will lead to knee imbalance, which in turn may cause knee pain while running.
  •  Muscle conditioning exercises should also be incorporated in the training.
  • Wear the right kind of running shoes, keeping in mind the shape of your feet.

    Though some people may experience knee pain while running due to poor biomechanics, pain in the knee could even be a self-inflicted problem in case of people who train too hard in order to improve their performance. While running is an activity that helps you burn calories, problems can arise if the right running techniques are not followed. So, do follow the aforementioned precautionary measures, and seek medical help if pain in the knee doesn’t resolve soon.

Tips Choose the Perfect Tennis Shoes

tennis-shoesStan enrolled his teenage son Jamey for a tennis class. The new coach handed them a list of mandatory sports gear for playing tennis. They spent a lot of time cruising through the mall and bought some new sportswear but fell short of time when they wished to buy tennis shoes. Upon reaching home, Stan went online and bought the best looking pair of tennis shoes for Jamey. The tennis class began. However, a week later, Jamey started complaining of severe foot pain and had to be taken to a podiatrist. Do you feel this problem could have been avoided? Yes, it could have been avoided. Read more to get some tips for choosing the perfect pair of tennis shoes.

For Getting Perfect Pair of Tennis Shoes
Expert podiatrist around the world unanimously say that tennis shoes will always differ from normal athletic shoes. Here is how you can get the perfect pair of tennis shoes.

Understand Foot Type

One of the first and foremost thing to do, is to understand the kind of feet that you have. There are people with either arched feet or flat feet. The shoe designs differ for both feet types. Ideally, flat feet are prone to more foot pain without proper heal support and therefore, shoes for flat feet need to be chosen with care.

Purchasing Time
The tissues in our feet tend to contract during the cooler night times and expand throughout the day on account of blood circulation and climatic heat. This expansion rises by approximately 10% during strenuous activities like running or playing tennis. Therefore, the best time to shop for tennis shoes is usually after you have finished playing tennis for the day or in late afternoons or evenings. This is the time when your feet will have expanded to their full limit.

Foot Sizes

This is again a crucial criterion for selection of perfect tennis shoes. What most of us do not realize is that our feet are dissimilar in size, length and width wise. In such a case, ask your podiatrist or shoe expert to measure your feet before you go out shoe shopping. Now look out for shoes that fit the larger foot perfectly. Often, this tends to be your perfect shoes size. You may also carry along your old comfortable pair of tennis shoes and socks to help you understand how well these new shoes fit you.

Shoe Trials

It is recommended that you should try out tennis shoes in a standing position rather than a sitting position. This is because, our feet spread out when they take full body weight than when we are sitting. Also, these trials can be used to get an idea of comfort level offered by a pair of shoes in tennis foot positions like pivoting, cutting and on balls of feet. One should ideally walk or jog around the store to understand if the shoes are comfortable or not. There needs to be a minimum gap of 2 fingers between the tip of your longest toe (usually your big toe or hallux) and the inner edge of the shoe.

Nature of Game

One important factor that helps point out the best pair of tennis shoes is the nature of tennis court that you play on. There are separate shoe varieties to suit hard court players and clay court players.

Material and Finishing Touches
It is essential that the materials used in making your shoes should be as airy as possible so as to let your foot breathe. You definitely don’t want your feet to feel stuffy and sweaty after a long game. Put in your hand inside the shoes and watch out for some rough inner edges and prominent seams that are likely to cause shoe bites. You definitely want to avoid nursing a bad shoe bite after spending so many dollars on new shoes! Look out for added features like foot pads and lighter shoe weight.

Players need to listen to their heart and especially their feet when finalizing their shoes. Judge the knowledge of sales personnel in shoe shops before you rely on their advice for purchasing new variety shoes.

Best cross Training Shoes

Sneakers are an amalgam of different kinds of athletic footwear, usually used for people who are engaged in lots of sports. For instance, running, playing basketball, football or tennis. Since the athletes need to run and be sporty all the time, their cross training exercises are the best way to decide their needs to purchase such sneakers. From the reviews, we have apprehended that, these sneakers are quite versatile and are the kind of shoes used for a broad scope of court games and running. They are known to provide stability, durability, comfortable cushioning and an excess wide base support to meet all the sport requirements. Therefore, they are heavier in weight compared to other ordinary tennis shoes. I am sure, it’s not only one typical sport you are sticking yourself to, you probably must be taking up aerobic exercises three times a week, or must have been going for an early morning jog, or probably must be running, cycling or playing any sport related activity, where, somewhere the need must have aroused for you to buy the best cross training shoes.

Cross Training Sneakers for Men

New Balance 623: It provides comfort, good cushioning, durability, looks stylish and has an arch support. Mainly used for gyming, walking, running and jogging etc.

New Balance 1011 XTR: Provides cushioning in the heel and forefoot keeping your feet blister free and dry. Used in indoor/outdoor workouts,cardio machines, weight training, studio classes, etc.

Asics Men’s GEL-160 TR: Has durability, good cushioning, stylish looking and is used for walking, strength training, gyming, etc.

Puma El Rey Cross Perf L: Very stylish compared to an ordinary slip on. Toe perforations are of leather. Thin sole, flat on the inside. Used for cruiser bike riding or a long distance walk around the town.

Skechers Energy- After Burn- Wide: Width Very comfortable, stylish, has sufficient cushioning, light weighted and good traction. Mainly used for casual wear, walking, strength training, etc.

Cross Training Sneakers for Women

Nike Free Trainer: It’s designed with a breathable mesh to improve, strengthen the performance of the wearer and comfort in addition.

Women’s New Balance 1225: It supports the highest level of stability and arches an inner foot cushioning comfort to the wearer.

Keen Ridgeline: It’s known as S3–(Shock, Suspension, and Stability). Dissipates shock and reduces the chances for the wearer to turn or twist their ankles.

Orthaheel Woman’s Action X-Trainer: Built in orthotics, realigns a flat-footed wearers foot position to a natural position. Reduces shin or knee pain due to its heel counter. Has stability, shock absorption and full support for sports activities.

ASICS GEL-Fluent TR 2: Supports GEL cushioning laid at the rear and front of the shoe for shock absorption. Has AHAR heel plug, which provides durability and full support at the heel on impact.

Cross training shoes are all-rounder shoes designed to support the wearer with heel cushioning, flexibility and comfort while they run, jump or do any sport exercises. So, all you men and women, go buy these sneakers– engage a game of football or tennis on a Sunday afternoon or else pickup a baseball bat on this weekend and go play along

 

How to Choose Find Cheap Tennis Shoes

Tennis shoes are one of the most essential footwear for every person who is always on the go. Gone are the days, when only tennis players and sports persons used them. Today, everyone who is surviving this fast paced life needs a great pair shoes. Be it running to college for an early morning class, catching up with friends in the evening for a party, taking a walk, or following a rigorous exercise regimen every day; tennis shoes come in handy at all such occasions and events in everyday life. They are comfortable, easy to wear, and go very well with many casual outfits. And what if you get them for a lesser amount? Who wouldn’t buy valued comfort for a competitive monetary value.

Where to Find them?

There are many places where you stand a good chance of getting a quality pair of cheap tennis shoes. Given below are some of the places that may help you get the same.

Online Shopping: Internet is the best place when it comes to buying stuff for cheaper price and tennis shoes are no exception. There are various sites you can log on to get a review. You can also view the picture of the shoes you wish to buy. All you have to do is, go through all the sites, consider the design, fit, look, compare the prices, and buy the one that suits your budget. There are many sites that also offer significant discounts on branded expensive shoes.

Large Supermarkets Chains: Large supermarket chains generally price the tennis shoes a little lower. They buy shoes in very large quantities and hence it is profitable for them to sell them at a relatively lower price. You can go to stores like Wal-Mart, Kmart, Target or Payless, etc. You can check out a variety of designs in women’s, men’s, and kids shoes at such supermarkets.

Annual or Seasonal Sales: There are many leading footwear brands that announce annual, seasonal, or festival sales throughout the year. They offer a lot of discount on the shoes. You can also avail various schemes, such as, ‘buy one get one free’, etc. You should also be lucky to visit the stores when they announce discounts and you may land up getting the best tennis shoes for almost peanuts.

These were some of the ways you can try to get inexpensive shoes. But make sure that you do not end up buying a faulty piece, hence choosing right pair is very important.

How to Choose them?

Given below are few of the important things that you must look for when you are buying tennis shoes:

  • First, you need to determine the type of your foot, it can be prorated, arched, or underpronated, etc., and ask for the one that fits you well.
  • Choose the right size so it can provide your feet with great lateral support.
  • It should also have great cushioning so that it can be soft on your feet.
  • It must have great shock absorbing capacity so that the quick body movements won’t hurt you.
  • They should also be durable as the tennis court can be harsh on shoes while you are engaged in rigorous activities.
  • A tennis player generally plays on the back line hence it is important to buy them with stronger soles. Apart from this, a durable toecap is also essential.
  • Tennis shoes also need to be flexible and breathable so that you can get all the necessary comfort.

The above factors make sure that you get a cheap yet good pair of tennis shoes. Such easy and soothing shoes can save you from leg pain, feet injuries, ankle pain, loss of movement, and blisters caused by shoes bites, etc.

Tennis Techniques for Kids

It is important that you should teach important techniques associated with tennis sport to your children. However it is vital that you must not compel them to learn these techniques quickly. Plus, you should not force them to get acquainted with the rules and regulations that are associated with this particular sport. Here are a few tips and tricks that you should follow to teach this game to your children to the best of your abilities.

Create interest for this game

Your first step is to take children inside the park as well as to help them learn tennis ball with help of tennis racquet. All you have to do is to find out total number of times they can hit the balls and to make them get acquainted with the tennis techniques as well as allow them to build up interest for this kind of sport. If you can generate genuine interest amongst these children to learn this game, then it is quite obvious that they would learn these techniques quickly.

Help them to teach basic tennis techniques

While you help them to learn these techniques, it is advisable that you should first allow them to know that their objective is to enhance their own points at fast pace. If they want to enhance their scores, they should first hit the tennis balls so that the players on the opposite side should not be able to hit balls over the net at any given time.

If you get enrolled to an excellent private tennis lesson in Palo Alto, you will have the opportunities to serve tennis balls as quickly as possible. You must teach the children to stand up in the service area at back portion of the court while they serve and they should also hit the tennis balls on tennis net right from a single corner to another corner. Moreover, they should learn a particular playing style that allow them to alternate serve first from right side and after that, they need to serve from left side throughout the game.

Teach them details of scoring system

If you want to teach diverse techniques to your children, it is important that you must help them to learn about scoring system.  If you wish to secure good points in the game, it is important that the ball that they throw should not touch boundary lines on opposite side of tennis court. In fact, the tennis player who stands on opposite side can hit back the ball before it drops on the floor and that particular player does not have the opportunity to hit the ball and if the ball bounces at least three or four times, you can secure points easily. If ball hits back effectively before it hits floor, then this technique is popularly known as volley and if it is effectively returned after it seems to bounce up once again, then it is known as ground stroke.  In fact, the kids can find it quite problematic to know about scoring system and it is your responsibility to teach the details in plain terms and help them to learn the details as quickly as possible.

How to Treadmill Exercise

Today everyone has become health conscious and wants that perfect figure. There are many ways to lose weight, from yoga and pilates exercises to strength training but the most common and effective way to lose weight is with treadmills. Treadmill exercising, is perhaps the most widely used form of exercise all over the world. Burning calories can be easy and fun with the help of a treadmill. However, only if it is used in the right way and with consistency will it yield the best results. It is important to follow certain tips, that will not only give you better and faster results but will also make it less strenuous.

Tips

Always Warm Up
One of the most important tips is to always warm up. A very common mistake is to start workouts at the pace you want, without warming up. This will lead to sore muscles and possibly even injuries. Besides this, it also means that you will not be able to use all your lower body muscles effectively. The best way to warm up is by walking at a speed of 2 mph for a couple of minutes. For those who are at a higher level of fitness, the speed can be increased to 4 mph.

Vary Speed
Another very common mistake is simply stepping on and walking, running or jogging at the same speed for twenty or thirty minutes continuously. This can not only lead to you getting tired quickly but will also bore you off easily, which will ultimately result in not being an effective or efficient workout. So, it is important to keep changing your speed every 8-10 minutes. You can also try including incline into the workout so as to make it interesting and effective.

Increase Your Workout Slowly
Another important tip is to not increase your workout levels very fast. In the beginning, you may be excited to test your limits and increase the level of your workout before you are actually ready. It is advised, that for any cardiovascular exercise, you should stay at one level for four weeks before moving on to the next level. If you try to go to the next level any faster and you may overwork your muscles or injure yourself. This is one of the major causes of a burn out.

Cool Down
Cooling down is as important as warming up. Just hopping off the treadmill after you finish is not a good idea. It is an open invitation to muscle cramps or even injuries. It is important to slow down the speed of the treadmill and allow your muscles and heart rate to return to normal before you get off.

Take Intervals
Another fitness tip is to take intervals between the workouts. Studies have shown that varying your heart rate increases the metabolism more than exercising at the same rate for a long time without taking an interval. An interval here means that you should vary the speed and the style of the normal treadmill exercise. For example it can be in the form of a sprint or incline. The interval can be anywhere from a minute to 5 minutes, but the important thing is to make each interval, faster or slower than the previous one.

Be Consistent
In order for you to lose weight, a very important tip is to be consistent in treadmill exercising. Just by exercising once a week, you will not be able to see the results. It is advised to maintain a regular fitness training schedule of 30 – 45 minutes per day for at least 4 days a week. Only when you follow this religiously will you be able to see the results.

These were some of the most important tips that will help you achieve that figure you have always dreamt of. Most people continue doing treadmill exercises for a long time without realizing that they should pay attention to the method and duration of performing them.

Tips for Treadmill Workouts

Interval training can be done using any physical activity. Interval training basically is a combination of different intensity levels involved in a workout. In a regular workout, a person will do warm up then do some high intensity workout and finally cool off. If you look at the line diagram of such a workout, you will see a pyramid shape. However, interval training is more like an up and down workout. It involves using low intensity then high intensity then again low intensity and so on…

So, how are interval treadmill workouts better than regular workouts on the treadmill?

  • They are better because, they prevent boredom, as a regular workout on treadmill can be monotonous.
  • They are better because they keep you going on and on without letting your mind drift off, as you will be always touching the controls or performing workout at different paces.
  • They are better because they help in faster weight loss.
  • They are better because they allow you to train your body better.
  • They are better because they help you train both the aerobic and anaerobic system.
  • They are better because your body will begin to give more oxygen to the working muscles, and the muscles will become more resistant to the lactic acid storage.

    This was what is interval training in short and how a workout of interval training on the treadmill is better. Here are two sample workouts which you can use train yourself using interval workouts on the treadmill.

    Sample Workouts

    If you are new to using treadmill then explore the inbuilt interval workout in the treadmill. You can change settings and start your interval training workout on the treadmill without having to change the controls manually. This gives ease of mind. However, using a high intensity interval treadmill workout can be risky as you will not be aware sometimes of the automatic speed or incline shifts. If this is the case then here are two sample workouts which you can use.

Sample Workout Using Incline Controls
This is again beginner’s workout. Once you have build up stamina, you can make changes in your program. You can make an interval as low as 30 seconds and increase the incline and speed as much as you can tolerate. But, make sure you have adequate and proper rest phases too.

  • Warm up for 5 minutes by walking at 4.5 kmph at 2% incline.
  • Jog for 2 minutes at speed 6.5 kmph at 6% incline.
  • Speed walk for 2 minutes at 5 kmph at 4% incline.
  • Jog for 2 minutes at speed 6.5 kmph at 6% incline.
  • Speed walk for 2 minutes at 5 kmph at 4% incline.
  • Jog for 2 minutes at speed 6.5 kmph at 6% incline.
  • Speed walk for 2 minutes at 5 kmph at 4% incline.
  • Jog for 2 minutes at speed 6.5 kmph at 6% incline.
  • Speed walk for 2 minutes at 5 kmph at 4% incline.
  • Jog for 2 minutes at speed 6.5 kmph at 6% incline.
  • Cool down for 5 minutes by walking at 4.5 kmph at 2% incline.

Sample Workout Using Speed Controls
This is a beginners workout. This is a steady up and down workout, and can help you lose weight. If you want to further push it, then consider going for a pyramid interval training workout on the treadmill.

  • Warm up for 5 minutes by walking at 4.5 kmph.
  • Jog for 2 minutes at 6 kmph.
  • Run for 2 minutes at 8.5 kmph.
  • Jog for 2 minutes at 6 kmph.
  • Run for 2 minutes at 8.5 kmph.
  • Jog for 2 minutes at 6 kmph.
  • Run for 2 minutes at 8.5 kmph.
  • Jog for 2 minutes at 6 kmph.
  • Run for 2 minutes at 8.5 kmph.
  • Jog for 2 minutes at 6 kmph.
  • Cool down for 5 minutes by walking at 4.5 kmph.

So, now that you understand the basics of interval workouts and how to go about it, you can use the above sample workout or an inbuilt interval training workout mode and enjoy doing it. I am sure after just one session of interval training on treadmill you will be sweating really hard and will feel good with the energy boost that the workout brings

Tips to Run Faster and Longer

Running doesn’t just form the basic of various outdoor sports, but is also considered one of the most important components of fitness training. Long-distance running and sprinting, both have their own benefits. Based on this, experts suggest that combining both can help you enhance your fitness. Easier said than done though!

To run fast continuously for a long time, you need to strike a balance between your speed and distance. You might cover a distance of 100 m in 12 seconds, but it won’t be possible for you to run at the same speed for 1000 m. If your goal is 1000 m, you will have to cut down on speed and preserve your stamina. The magic word here is ‘stamina’. If you have a good stamina, you will be able to cover 1000 m at a considerable speed; though not the speed at which you would cover 100 m, considerably fast nevertheless.

Tips to Run Faster and Longer
The most important thing to do before indulging in any sort of physical activity is to warm up. The easiest way to do this, is to start with simple jogging and follow it up with stretching exercises. This will ensure that you don’t suffer from any cramps or muscle tears.

Proper Running Technique

In your quest to run faster for a longer duration, the running technique you use and your body posture will play a crucial role by helping you conserve energy. The correct body posture while running includes keeping your head and torso straight and shoulders loose. The latter will facilitate free movement of arms.

You should also keep a track of the number of strides you take per minute. Just measure the number of times your right foot hits the ground and multiply it by two. Over the period, try to increase the number of strides. As you increase the number of strides, your confidence will also be bolstered and that, in turn, will take you a few ‘strides’ closer to your goal.

Some people are of the opinion that it is better to take longer strides, as it helps to cover more distance. The fact, however, is that longer strides do more harm than good. For instance, when you take a long stride, you hit the ground with your heel and that makes you vulnerable to injuries. If running has earned a bad repute, it is because of these injuries. Instead, you should lean your body forward while running; it will help you keep the strides small and prevent impact injuries.

If you can’t stop landing on your heels, you can give barefoot running (or barefoot-inspired footwear for that matter) a try. With no artificial cushioning, the ball of the foot will come in contact with the ground. This will provide a smooth, springy action and ensure that you don’t get injured.

Proper Breathing Technique

It’s not just important to master the right technique of running, but is also important to master the right technique of breathing. And the right technique is to breathe in through your nose and breathe out through your mouth. Many runners prefer 3:2 ratio of breathing while running, wherein they inhale for three steps and exhale for the subsequent two.

After you cover a considerable distance at a high speed, your breathing pattern will automatically change to 2:1, wherein you will inhale for two steps and exhale for one step.

Some Training Tips

  • The ability to run faster and longer will not develop overnight. You will have to put in a lot of hard work for the same. Regular training is the key if you want to improve your stamina. Once you get well-versed with this rule of the thumb, the task will become easy.
  • nitially, you will find it difficult to cover a long distance when you are running fast. So, on the first day, make a note of the time you take to cover a specific distance and gradually try to better the same by increasing your speed and the distance to be covered. By resorting to this method, you will be able to increase your stamina as well as average speed.
  • Ideally, you shouldn’t increase your speed by more than 10 percent a week. With time you can add variations to your training to increase your resistance level by either training on some incline or in sand.
  •  When you focus on speed and distance, you cannot afford to ignore your diet. You must have come across people who say that running on an empty stomach promotes weight loss, however, there is no concrete evidence to back that claim. A tried and tested method is to load yourself with carbs an hour before you set out. And if you intend to be on the road for more than an hour, do carry some carbs along.

If you want to make things more meaningful, you can start monitoring your speed and try to beat your own timing. Like we said in the beginning, there are no shortcuts to success. The only key to success is hard work; rigorous training to be precise.

Tips and Trick Parkour

Parkour is a discipline which requires a strong body and an impeccable fitness training regime. I’m sure the first question in your mind at this point is how to do Parkour? Well, basic Parkour movements include jumps, flips, vaults, spins, etc., in order to evade as many physical obstructions that come in one’s way. Parkour training exercises are draining and only a determined person can do them. A male Parkour artist is called a traceur and a female artist is called a traceuse.

History of Parkour

Parkour can be traced back to more than a century ago when Georges Hebert, a naval officer in France, devised his own method of physical education combining a natural method of exercise with an influence of ancient Greek gymnasia, to efficaciously overcome obstacles. This was known as Herbertism. The techniques were then improvised by David Belle, a French gymnast and stuntman. Read on to get information on how to do Parkour.

Parkour Moves for Beginners

The fundamental moves of Parkour, as mentioned earlier, include jumps, flips, vaults, spins, etc. Given below are descriptions of some parkour moves for beginners.

Turn vault: This move is used to perform the most basic jump in Parkour to help the traceur cross a high obstacle.

Method: To perform a turn vault, the traceur must place his hands on the obstacle and lift his body in a circular motion over the obstacle.

Parkour Jump: This move helps the traceur to jump from a height. For instance, a tall wall or a high ledge. Ensure that you can jump off from the height easily even without using a parkour move (for safety).

Method: Jump upwards and keep your body straight with your knees near your chest. When you jump, make sure that your toes remain pointed. Land on the ground on the balls of your feet with your knees bent. When you touch the ground, bend your knees up to 90 degrees and perform a diagonal roll (alternate shoulder and lower back, e.g. right shoulder to lower left back) by shifting your body weight forward.

Backflip: This move is an important one as it is a requirement for more advanced parkour moves.

Method: Select a place where you have enough room to move around. Stand on a spot that is at the center of the place. Take a high jump on the spot. Flip your body and make sure you land on the same spot from where you jumped. Ensure that you don’t jump backwards as this may hamper the execution of the flip.

Front flip: This move requires minimal effort and most traceurs perform it just for fun.

Method: This move requires you to jump off a flight of stairs. So select the flight that you will be using. Stand at the top of the flight and walk towards the steps with force. Lift your arms up and stamp the ground with both your feet. Rise slightly, push your arms forward and tuck yourself into a ball as you flip down the stairs. Land softly on the balls of your feet and roll over to absorb the effect of the landing.

Wall spin: The traceur uses this move to spin and flip off a wall.

Method: Walk towards the wall with small, measured steps. Reach out for the wall with your hands while stamping the ground with both feet. Keep your left hand pointed to the ground and your right arm on the wall. Curl yourself into a fetal position while executing a flip on your left arm that is stretched outwards. Take off your right arm from the wall and land smoothly (on the balls of the feet).

Training Tips for Marathon

People tend to think that running a marathon is impossible. However, if you train yourself properly and also focus on nutrition and overall well-being, it is entirely possible. If you work towards building yourself up to running 26.2 miles, it will be difficult, but you can do it.

Find a Training Program
Marathon training will take up a good portion of your life, especially when you do training runs that go for 20 or more miles. These runs can take hours, and you can expect to be exhausted when you are finished with them, making you useless for the rest of the day. It is important then, to find a training program you can live with. Good training programs scaffold, or build on themselves. You should be running about four days a week, with three shorter runs and one longer run. When you start out, you will be running short runs for three days with a longer run on the fourth. During your training, these shorter runs will get longer, as well as the long runs too. This means that eventually you will be running 20 miles or more on some days. If your training program demands you to run 20 miles on a day you work, you may not be able to accomplish it. Choose a program that works with your schedule, and you will be much more successful.

Treadmill versus Outside
Since you will be running the marathon outside, you will want to do much of your training outside. However, you don’t want to run in the rain because this can ruin your shoes and add unnecessary weight in the form of water on your clothes. It can also be a miserable experience to run very far in the rain. If it’s raining, you can combine outdoor running with treadmill running, or run all of it on a treadmill. It’s also possible for you to run the next day, which you must.

Nutrition
Proper nutrition is just as important as training. If your body isn’t fueled, you won’t be able to keep going. Carbs and protein are very important, as well as energy bars and other aids while you are running. Be sure to drink sports drinks and water, as you don’t want to dehydrate. Also, eat when you are hungry. Training for a marathon will burn many extra calories, so if you are feeling hungry, you probably need more food than you’re used to eating.

Rest Days
Rest days are as important as training days. If you don’t rest, your body will not be able to heal itself and you won’t be able to run for very long. In fact, you can risk injury if you run too much. If you must be active, cross-training such as walking or weightlifting can give you a workout without straining the muscles you need for running.

Support of Family and Friends
Never underestimate the support of your family and friends. As you are running, your family is at home carrying out your responsibilities. They will help you cook the food you need and take care of things around the house, while you are training. They will also cheer you on, if you ask them to. Do not forget this; moral support is just as important as anything you could do to train for the event. Be sure to thank those who were there for you. Training for a marathon can be hard on family members too, but it never hurts to show your appreciation.