I love it when exercise wakes up my senses. My choice of activity is based on its ability to enliven me and heighten my energy. Yoga gets me ready for challenging days.
Going through slow yoga stretches each morning allows my muscles and joints to loosen up. It is an excellent way to get over the state of stillness from hours of sleep.
Any aches that I wake up with are gently soothed with poses that lengthen my limbs. I feel like a new person after ten minutes of yoga. It is a wonderful activity for getting my body ready for more strenuous activity.
When I am at work, I pay attention to my posture. Sitting at my desk for long hours takes a toll on my body. Whenever my back feels tight, I take a break to adjust my posture. As a result, my muscles loosen up in my lower back.
Relaxed muscles take away the tension that prevents me from concentrating. I credit my stretching habits with my mental sharpness on the job.
Lifting weights at the gym is physically strenuous, so I am careful to protect my spine. I do that by adding yoga moves before and after each workout. This returns my body to a neutral state that supports my daily routines.
Today, my body gives its best to me because I take good care of it through yoga. When my muscles and joints are stretched and soothed, I feel capable of taking on the world.
Self-Reflection Questions:
What other benefits does yoga offer?
How do I adjust my workout routine to ensure a balanced activity?
How effective is yoga at relaxing me at the end of each day?
Your body is a majestic work of art. Different concepts and ideas have been morphed together to create symmetry and functional physics so you can do all sorts of things. You have a number of nerves, vessels, muscles and bones carefully put together to perform certain functions.
Most parts of the human body show symmetry and this is mirrored in different parts like eyes, ears, arms etc. The hip bone also shows symmetry. What most people do not know is that we have two hip bones that are fused together. Now, imagine this, your conjoined hip bone is like a bowl or a vase with its bottom cut. So naturally, a vase needs some sort of base to hold all of the beautiful flowers it contains. That’s where the pelvic floor comes in.
What is the pelvic floor?
The pelvic floor is literally a floor for the pelvis (the lower part of the torso between the abdomen and the legs). It is made up of a group of muscles, arranged in layers, that stretches out like a hammock attached to the symphysis pubis (the place where two hip bones join in the front) and the coccyx (the tail bone that is considered the very end of the spine, and is present at the back).
Where is the pelvic floor?
The pelvic floor is present at the bottom of the pelvis (the area between the abdomen and the legs). To get a general idea, your pelvic floor has holes for your anus and urethra to pass through. So now, you can imagine where your pelvic floor is.
What is the importance of pelvic floor?
This hammock of muscles acts to support all the pelvic organs like the bladder, womb (uterus) and bowel (colon). These organs have openings to the outside of the body through tubes, namely, urethra, vagina and anus. The urethra (present in the front most from where you pee), the vagina (present in the middle of urethra and anus) and the anus (present at the back from where you poop) all pass through the pelvic floor muscles. So every time these pelvic floor muscles contract, it would tighten the tubes and every time the pelvic floor muscles relax, it would loosen the tubes. In this way, the pelvic floor muscles can be held responsible for regulating micturation (the process of passing urine), sexual activity, and defecation (the process of eliminating feces/ poop from the body). Therefore, the dual role of the pelvic floor is to provide support for the pelvic viscera (bladder, bowel and uterus) and maintain the functional integrity of these organs. Hence, it is necessary to keep your pelvic floor muscles strong.
The pelvic floor can be activated along with the surrounding muscles in association with the body and lumbopelvic posture as well as sitting posture. In patients with incontinence, urine usually leaks out in the standing position as a result of gravity and pressure from the pelvic organs on the musculofascial supportive structures. Learning to activate the pelvic floor can be helpful in patients of incontinence.
In addition, it was detected that the pelvic floor muscles showed a feed-forward response during arm and leg lifts in women, according to research in Sweden. This was especially evident in women who had previously given birth and were without lumbopelvic pain. These normal speed movements set off an electromyographic response for pelvic floor muscles.
Due to the constant burden on pelvic floor muscles, with the added effect of pregnancy and labor in women, the pelvic floor can become weakened or lax with age. Since the pelvic floor supports various organs, continuous pressure or an increase thereof can lead to prolapse.
What are some methods or techniques to activate the pelvic floor?
The muscles of the pelvic floor are so out of tune with our body that we may not know how to control them. To relearn how we can control the different types of muscles in that area is called activation of the pelvic floor.
The first thing on the checklist is knowing which muscle is which. This can be done by squatting and trying to tighten all those different tubes. This would help in recognizing the muscles. Try to stop midstream when urinating. Remember, do not tighten your buttocks. Squeeze and draw in the muscles around your anus and your vagina at the same time while lifting them up inside as if you are trying to suck in water inside them. Make sure you are breathing correctly. You should have a sense of lift each time you squeeze your pelvic floor muscles, trying to hold them strong and tight all the while counting to 8. Now, let the muscles go and relax, just like your thighs. You should have a distinct feeling of letting go of ad relaxation.
It is best to rest for about 8 seconds in between each lift up of the muscles. Of course, it is possible that you cannot hold for 8. In this case, just hold for as long as you can.
Repeat this “squeeze and lift” as many times as you can, up to a limit of 8 to 12 squeezes.
Try to do three repetitions of 8 to 12 squeezes each, with a rest in between.
Do this whole training plan (three sets of 8 to 12 squeezes) each day while lying down, sitting or standing.
What is the cause of pelvic floor weakness?
Muscles of the pelvic floor are most often not used voluntarily but they play quite a role involuntarily when we shift all of our stress to this area. You see, every time we are faced with a stressful situation, the muscles of the pelvic floor clench themselves. This constant state of clenching hinders the power of the muscles to perform well as they might not contract and be stuck in their contracted state.
This lack of control of pelvic floor muscles leads to a lack of control of other important bodily functions like micturation, defecation, sexual activity, et cetera.
What is the relationship of the pelvic floor with latent energy and Kundalini?
All the negative energy from stress situations is gathered in the pelvic floor. This collection of energy must be released in order to maintain a balance. Different postural variations in exercise and yoga play an important role in stress release. Kundalini energy is a term used to refer to this energy that is locked in the Mula banda (pelvic region). This area is best stimulated while strategically contracting and relaxing the pelvic floor in coordination with your breathing and contraction and relaxation of other muscles of the body. Repeatedly exercising for a good five minutes will result in shifting of this energy upward and outside the body.
What is the relationship of the pelvic floor and breathing?
The pelvic floor is depressed downwards when we breathe in. This is because the air that enters the lungs puts pressure on the diaphragm. The diaphragm pushes on the organs below and the pressure is transmitted via the pelvic organs to the pelvic floor. It is said that while breathing in, the pelvic floor must not be contracted, so as not to squash the pelvic organs. To the pelvic floor should be relaxed. Whereas when breathing out, there is no positive pressure on either the pelvic floor or the organs, so, the floor can be contracted now.
How to prevent Injury during Distance Running Training
The risk of injury in distance running increases as severe and sudden changes made in the training schedule, it could be a sudden increase in the number of days in a week you are to train. Almost all runners battle with one or more injuries each year. Every runner has a different mental and physical condition. A good coach that will help evaluates factors in detail that influences a training program should be hired, contribute to set up a training program depending on the runner’s mix.
Aiming to get an effective and safe system? Then Jack Daniels principles of training listed below can serve.
Knowledge of your training necessities
Since what works perfectly for one might not work for another, you always have to keep in mind the purpose of the training session and specific needs to achieve the goal.
Setting your own pace
Copying the current, and previous champion’s approach to training doesn’t always work, but can be used to support your training program. Challenge yourself with training on the foundation of scientific principles. “When you hear about a new approach to training, don’t just try to copy it rather try to analyze it,” says Jack Daniels. Know the benefits to your body’s system.
Do not follow all publicly released athlete’s training, because to gain recognition, some runners lie about their training schedule and even in the training log to give people the impression that their training is demanding.
Another risk of following previous champions, training is the difference in body type. According to Jack Daniels, know your type of body, your strengths, and weaknesses, be true to yourself regarding your abilities, try to learn what works for you, why it works for you, and why you are considering trying something new in your approach. Before you follow a suggested workout, know your present fitness level, experience level, and goals.
The following sets of questions are adapted from “Jack Daniels,” and will help in evaluating an athlete’s training needs. In the process of your distance running training, you must ask yourself this list of questions:
What is your present fitness level? Are you ready to train and compete?
How much time in a week(s) are you available for a season’s best performance?
How many hours in a day, days in a week will you be available for training?
What are your pros and cons, as regards speed, endurance, aerobic capacity, economy, and reaction to different amounts of running?
What training type do you prefer? To what training-type do you respond well too psychologically? What specific event are you preparing for?
How should periodic races fit into the training program?
What are the environmental conditions of the distance running competition?
Injury is less about damaged tissues and more about your sensitivity and irritation. Addition of weight lifting and jump to your training could help reduce injuries. Try not to go overboard during workouts as this may increase the risk of injury. After the marathon, allow your body to rest for a week or two before setting another goal.
Training is essential in every athlete’s life. It defines the athlete performance level on the aspect of sports event he has chosen. Whether you are a runner, football player, swimmer, cricket play, or volleyball player, it doesn’t matter because training must be done for the body to be adequately equipped, and ready for the main game. Here is how to prepare you into getting set for distance running.
There are plenty of things to put into consideration when distance running is involved. A runner should have comfortable running shoes, your running log. In the record, you can write all the vital statistics, as you oversee your progress and look out for signs that signify you have to improve. The log consists of daily distance covered, your weight, morning pulse, personal records as regards your run and your daily comments are also crucial because it gives you an idea of your feeling before and after a series. The log also helps you to keep track of when you start feeling any pain. You can then figure out the source of the problem and tackle it.
Moving on, while training of the real thing, you have to put your body in consideration most especially your joints, lower back, feet, ankles, knees, and hips. Make sure you save them for the real thing, straining them before the primary race can affect your success rate. Nevertheless, you have to prepare for the real thing properly, but it should be done professionally, carefully and gradually to avoid confirming the body to stress and injuries.
The treadmill is another speed workout you can rely on when preparing for a distance run. This kind of exercise gives you less strain compared to the road’s practice. Typically anglers on the treadmill are set at three percent higher, but if you want something more challenging, you can gradually increase the angle of inclination.
Nature also affects on training time. Hot summer days leave you dehydrated and take toll of your overall performance. You are training in the morning, before sunrise, and in the evening, after the sun sets. Therefore, you can adjust your training schedule to fit the weather. Training before dawn helps boost your energy’s level, and after sunset helps prevents your body from breaking down due to heat strokes, enables you to sleep well and also stabilizes your blood pressure.
Running in the evening can be risky sometimes before it is dark and cars might not notice you. Therefore, you are advised to wear a bright color and wear a headlamp if possible.
Other than the physical preparation, mental and emotional development is made in getting ready for distance running. Start at a training pace which suits the capacity your body can handle, to prevent muscle strain and joint pains, after which you can gradually employ changes as you go, based on the statistics you have accumulated, start with little steps before taking the giant leaps. Stretching before running is not necessary; you can do so after running to relax the muscles.
Running traced back to the old days, in fact as humans, we run in most of our everyday life whether for a long distance or a short one. However, in the world of sports, the long-distance race is part of the oldest track event Included in the Ancient Olympics. Any running game where the runner covers at least two kilometers is tagged as distance running. Endurance, stamina, and strength are of essential value in this competition. During the race, competitors must maintain their energies to run effortlessly towards the end of a long race.
Only males were allowed in the 19th century to compete in long-distance running in the Olympics game, until 1928 when a woman was allowed to compete in the Summer Olympics. However, women were only allowed to participate in the 800-meters distance race.
1500, 3000, and 10000-meter event were instituted in 1972, 1984, and 1988 respectively, although, the 5000-meter race replaced the 3000-meter run in 1996.
All Olympic race rules and regulations (both it’s drafting and amendment) are made by The International Association of Athletics Federations (IAAF). Such standards include
Olympic distance runners are to maintain their lane from start to finish.
In longer distance races (1500 meters and above), runners are divided into two batches.
The first batch stays across the inner half of the track and goes first, while the second batch remains on the outer track until the first batch finishes the first turn.
For a country to compete in Olympic distance running events, the runner can complete the race within the Olympic qualifying time. Only three representatives from a country may compete for every race. Olympic distance events have1 to 2 rounds of preliminary runs, in the finals, a total of 8 runners take part in the 800-meter run, 12 in 1500meter, 15 in the 5000meter, and the numbers of finalists for 10000 meters vary about the number of entrants. The race comes to an end when an athlete’s torso touches the finish line.
One of the persons who shook the Olympic marathon world and became the most popular in the marathon world is Deena Kastor, an American and a distance events champion. She holds both national and world records in numerous marathon (including the half-marathon events), and a bronze medal in the women’s division of distance running Olympics in 2004. In 2006, she went further to set a new American marathon record of 2:19:36, which has been the highest noted since the inclusion in the Olympic track, in 1984. Currently, she and Dathan Ritzenhe in (her fellow American) are among the 2008World’sTop Olympic Contenders.
Distance running requires the right combination of talent, track and field skills, ability, speed, strength, flexibility, and stamina. Countries that bring their best running athletes to participant tend to have a better shot not just at winning, but also at setting a record.
In Olympic, distance running tends to dominate the scene. Therefore, the Pressure on runners and marathoners is super intense.
Marathon is a name gotten from a place in Greece where it is first practiced. Because of its popularity, it stood out amongst other distance races and was once the centerpiece in Olympic but has now replaced with other various field races and fast track that looks more interesting on television.
Marathon training is a bit different from a standard 5, 10 or 12 km race. While preparing for the race, the runner must have to get used to running at a marathon pace for an extended period.
Long Run
Marathon’s preparation most crucial workout is ‘The Long Run.’ The Long Run is developed by increasing the mileage of the runner once a week until the athlete can run for 2-3 hours generally. Although this increase is to be done gradually and gently, the weekly mileage increase should be about 10 to 20% of your goal mileage and is majorly dependent on the runner’s baseline.
Plans on the weekly distance to be covered must first be made, to help plan the increase accordingly. After this, the runner can begin to include speed workouts.
Marathon pace running
In this type of training, the runner runs at the projected marathon pace. These are tough runs that can go on for about 2 hours mimicking the primary marathon race.
Getting a running partner that runs at the same speed as you, keeps you going and helps to pace your rate during workouts. Joining a half-marathon is also a good idea, but you must ensure you run at your own marathon pace, as it is an effective way of preparing for the main marathon.
Food, fluids, and paraphernalia
During preparation for the real marathon, knowing the kind of food and drinks you are conditioning your body to is essential as it determines how slow or fast your pace during the race will be. Experts have advised you to stay hydrated by drinking fluids every 10 to 15 minutes during the run, whether you are thirsty or not.
Check your body reaction to the type of fluid that served at the race by using it during practice. Sports drinks give a better boost than plain water.
Avoid food that contains fiber; eat more of food rich in carbohydrates.
Choose the gears, i.e., shoes, running clothes, socks, shorts, you are comfortable with, and practice it until it becomes part of you, the aim is for you to be extra comfortable during the marathon race.
Other pre-race preparations
The final long run is to be done two weeks before the primary marathon race and should be about 20 miles (32.19 km) or at least3 hours run. Finally, before you enter the marathon, ensure you take much rest to heal from injuries obtained during pre-race preparation.
Following the routine of the previous runner who broke a record also helps your running ability and keeps you motivated and pushes you to achieve results you would be proud of. Training on Distance running should be done gradually and with no harshness at all.
Just like in every sport, preparation for a full marathon means getting the right tools. For those aspiring to reach their goals, you must ensure to get the right gear/tools and accessories that will augment your speed, endurance, motivation, and strength. Here are some gears preparation tips to help ease the stress of you going to look for them yourself.
Running Clothe
Wearing the appropriate running attire will help prevent external running hazards from getting to your body.
We will be starting with running shorts. Remember when choosing a short ensure it is not too tight (which may lead to improper blood circulation) or to lose (to prevent it from falling off your waist). There are two types of shorts runners can decide to opt for
Traditional running shorts
These runnings short are not very close but are short. They provide excellent cooling and comfort. Regular running shorts are designed with microfiber and wicking briefs; although they are a bit expensive, it gives support for distance runners by directing cooling to a specific area.
Compression or Cycling shorts
Compression shorts, on the other hand, are mostly used by athletes who do not like their thigh flab poking out because of its unflattering snugness that prevents friction against the thighs.
Tops
Distance runners could either opt-in for Singlets, short sleeves, or long sleeves, depending on the weather type and the runner’s preferences. However, do not use tops made with cotton material while tops made with polyester are widely accepted because of its ability to absorb and dry up the sweat quickly, keeping you dry, comfortable, and fresh. For adverse weather, sports jackets are allowed. They help in keeping one dry and warm throughout the race.
Shoes
Running shoes contributes mainly to the runner’s comfort level. You need to select a pair that fits your type of foot, and allows free movement of the foot muscles. It also shapes the manner at which you run.
Socks
Sweating on the feet is common to athletes running a distance of 5 km or more. (Feet) Sweats can make you uncomfortable and could lead to soreness of the feet. Long marathon races require socks with materials that absorb sweats.
Accessories
Running accessories may include head and wrist bands, hats(protects us from wind), speed monitors. The speed monitor is used for calculating the distance traveled on the course of running and keeping track of the overall time taken to cover a specific range. Accessories eliminate the stress/hassle of using an odometer for measurement.
Hydration packs can also be added to the list of running accessories since it helps you maintain an optimal hydration level.
For female runners, the right bra for sport is essential. It reduces the uncontrollable burst movement that tends to stress the burst ligament and can cause pain on the burst.
During the preparation of a marathon, you have to ensure you are comfortable in your choice of chosen gears, i.e., the tops, shoes, shorts, socks, and any additional accessories, when all the selected speeds are on point, then you are a step closer to achieving your goals.
The popularity of running is rapidly increasing in the world of sport. Just by knowing you don’t require any athletic qualification (you need to know how to run) and its other great benefits, has played a significant role in the popularity increase.
Here are 6 random tips about distance running that will get you started or even more prepared.
The Mind
The mind places a significant role in distance running, as people will say “success starts from the mind,” i.e., your kind if mindset determines how much of a successful being you can be and vice versa. Although the reality of distance running been hard is right, having a positive mindset does the trick.
When a new body begins an exercise, there will be some resistance from the body. The person will encounter difficulty in breathing, muscles ache, and tiredness. All these are enough reasons to quit but that is where the power of the mind and mental attitude comes into play, but the zeal to succeed will keeps you going.
The secret, Start slow
Keeping the pace low at first is extremely important although stiffness of muscles and lung issues (like difficulty in breathing) might arise at first but eases up as you continue. First run is always the hardest; therefore, you are to pick a short distance, run two to five times weekly with rest in between, then you can progress from there. Finding a running partner makes it more fun.
Gears
Choosing of shoe and clothe for running is to be supervised by the sport store clerk, more importantly, the shoes should be made for running, must be flat (with little or no heel slippage), and must also fit well to avoid injuries on the muscles of the feet and bruises on the toenails while running.
Food
Distance running requires a lot of energy, strength, and endurance which brings carbohydrates(known as energy givers)to the top of the list, followed by protein(known as a body-builder)needed to help build strong muscles. Lack of carbohydrates in the body results in muscle fatigue, low blood sugar, low endurance level and many more which can make you give it up faster than expected.
Let’s not forget about water which is also as important as food, and needed throughout the race. Whether you are thirsty or not you have to make drinking water every 10 to 20 minutes a habit since the fluid in our body is dissipated/released as we run via sweat.
Endurance
Increasing running distance is suggested once one becomes stable and comfortable with their running, and must be done gradually (i.e., at most 10% increase every week).To ensure your endurance level remains on point, setting a long-term goal is suggested, these goal keeps you going but remember the slower, the better.
Training logs
The log is another valuable tool that is to be filled daily and must be detailed. Here you are to record all your running details that include pulse rates, distances covered, rest days, comments on being tired. It also helps in the planning of future activities.
Distance running is fun; you have to enjoy it. Although you have to exercise patience in the journey to become a successful distance runner you also have to train the right way, eat good food and have enough rest.
In every sport, injuries are always recorded, and distance running is not exempted. Aches must occur whether you are training for a race, or you are running to lose weight, or just for the fun of it. Survey has shown that training errors have led to more than 50% of injuries recorded in the running.
Training errors tend to occur when one takes on much more physical activity than the body can maintain and by constant repetition of a particular exercise that tends to strain the muscles, leading to an injury known as an overuse injury. These training errors are also said to occur when the training routine suddenly changes or changes in the intensity level of the practice.
Other training errors include
Training Load
In the running, it is not advisable to move from 0 to 100, i.e., increasing our mileage so fast. This is one of the major causes of injuries in the running. Due to these coaches ensures the athlete takes it slow while building their distance, by doing so, your muscles tend to adapt to the forces they are subjected to…
Down Hills Running
Extreme care should be taken when doing the hill training because while running the hills down our heel tends to hit the ground, thereby leading to the knee’s inability to absorb the reactive forces of the earth, which goes further to cause a condition called runner’s knee. Such pains on the knee increase during prolonged sitting or after sitting for a while.
Size of Shoe
When choosing the size of shoe used during training, the athlete is to consider if he or she is comfortable, does the pump create a free movement of the foot and muscles of the foot, if no then injuries like a sore foot would occur.
Other common injuries include
Hamstring Strain
Research has shown that the hamstrings make up most of the muscles responsible for forwarding movement while running. Once there is an issue with the group of muscles, your flexibility and strength are automatically affected.
Shin Splints
Shin splint is a type of injury in which tears begin to occur around the shin-bone. About 15% of injuries that happen during running can be traced to the shin splints.
Plantar Fasciitis
Less than 16% of injuries obtained during running are attributed to foot pain. Foot pain occurs as a result of the tearing and swelling of ligaments and tendons of the feet. Such strains are mainly felt along the heel like an achy feeling.
The human body can heal itself, even though it is not realistic in any way to want an injured body to recover fully while still undergoing the activities that caused the injury. The healing process doesn’t just work like magic; it is a process and must take a bit of time. Therefore, try not to get engaged in any training during the healing process, also ensure you visit a physiotherapist for proper checkups during the process of healing, and don’t just assume you are beautiful and ready for a race.
