Distance Running Tools

The Gears

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.

Distance Running Random Tips

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.

Body Builder Energy Givers Running Partner Secret Tips Valuable Tool

Crossing Countries in Distance Running

Running has lots of benefits, which includes enhancing you physically by giving you a well-chiseled physique and stimulates the release of endorphins (during the peak of the race) which helps fight pain and stress naturally. For this is the reason, more communities have joined, and are still participating in the fight to ensure running is globally recognized. There have been lots of competitions, shows, and events as regards distance running, one of which is known as “cross-country.”

How is Cross Country Running done?

Let’s get your engine revving by pinpointing what cross-country running is all about. It is merely a type of race done on open-air and over terrain which is natural for example grass. This race can be done as a team or individually and people of different ages are allowed to compete. Cross-country running events occur at a different temperature, especially during winter and autumn. Before joining this event have it in mind to encounter muddy grounds, hill, flat surface, woodlands, and lots of dirt.

Starting off the race

Signals like a horn sound or a gun fired once indicates the competition has, i.e., head to the finish line. Most times in this race teams are assigned their boxes popularly known as bullpen along the beginning area. The bullpen can sometimes be big enough to take the whole team, but when this is not the case, and the space available is for only one runner, then the other side members will have to wait in line for their turn. Each team must consist of 2-7 runners for your team to have an advantage once the race starts; they have to be smart and quick because of people converging on a very narrow path.

In cross-country competition, the loops should be between 1,750metersto 2,000meters with about 400meters to 1,200meters of leveled terrain, i.e., no turning included. This is done to avoid/reduce congestion at the beginning of the race. In the middle of the race, runners are reminded to stay on the path marked and avoid running over the items(such as ribbon, flags, tapes, e.t.c) used as a marker to tell the runners where to turn or go to avoid creating confusion.

Ending of the race

Just like every other type of sport, this also has a finish line (the end) to ends. A chute or funnel usually marks the finish line, i.e., a long walkway made or marked with either rope or flags. This is typically done just to ensure a single file order and to enable proper scoring.

The race is scored by adding up four to five top finishing positions of the individuals in a team.

In cross-country running, it doesn’t just take your endurance and speed alone to win. It takes teamwork meaning every member of your team has to be up and doing. Some persons have advised that team members should run in a group, but this seems to be impossible since every individual has a limit to which their capacity can take thereby making some members of a team lag behind.

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Becoming A Victorious Distance Runner

Running is not only a fun-filled activity, but it is also a serious event that can be life-altering. The more distance an athlete covers in a designated time frame, the more accomplished he or she feels both physically and even psychologically. Becoming a successful runner especially in long distances requires the building of some particular component that would give a boost to skill, thereby making you adequately ready for the race.

Here is an essential list of routines/training that helps you boost your skills, and also helps you get ready for a race.

The Fartlek:

Fartlek is a Swedish term for speed play and is tagged an essential component in the distance running. Fartlek is done by carefully bursting into speed while in the middle of the race training. It merely means intermixing of some periods running fast and some periods of running slow. Fartlek allows your legs to utilize various paces. The basic of the Fartlek is to help the athlete know the time he or she can go at an individual pace. It’s essential that Fartlek should not be overdone, i.e., Ensuring the body can maintain the speed it is running.

The Hills:

Just like the name implies, it means running on a hill or an inclined plane. This training requires lots of mental and will power. Hill and incline routines and sessions help in building up of the muscles especially that of your clave, therefore giving you an edge(regarding power, speed, and leverage)overrunning on the flat surface field since the same muscle groups used in the hill and inclined session are used on the flat surface field too. Hill routine also offers the benefit of preventing injuries, since muscles around your knee are improved and strengthens during the method.

The Interval:

Intervals involve a short time frame of running hard and a longer time frame of resting in which you can either jog or walk. This training will be done on the track where distances are clearly defined. The interval running involves mostly speed workouts whereby both the length and pace is accurately laid out before you even begin. This routine helps the athlete become more efficient physiologically over some time.

The Tempo Run:

Tempo Run is known as the least complicated speed workouts; this is because the track of the distance is not kept and doesn’t require regular recalling of the time split. During this training, your body realizes how to run economically thereby enabling an increase in your speed level and maximizing your body’s endurance.

The Long Run:

The long-run is said to be the most crucial because it gives your body the needed endurance and stamina (both physically and mentally) that will carry you throughout the distant runs.

Practice makes perfect and building towards distance running is no joke, but if you follow the basic routine listed above before you head out to the road or track, you can be sure you are on your way to becoming a successful athlete.

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Joining The Race

Distance running is also known as the Marathon race has become a popular form of exercise. However, things to note before joining a distance running includes

Heart conditions:

This is one crucial thing to be considered before one decides to join in on all the fun.

Before joining the race, approval from the doctor is first required. It is advised that those with such conditions are to consult their physician or doctor on the kind of exercise they are to partake in that won’t aggravate the heart condition. It also applies to those who think they are fit and healthy; because feeling fit and confirming you is medically fit are two different things.

Here was a list of men who died in a race

Mike Banner was one of the men reported to have died of a heart attack in 2007 while competing in a race. It was said he was unaware he had a rare heart condition which caused his arteries to get clogged during the competition leading to a fatal the heart attack.
Running the U.S. men’s marathon Olympic, Ryan Shay, died. At 28, he had an enlarged heart. Even though his condition was made known to him, he decided to use it to his advantage. Unfortunately, this advantage was what ultimately turned on him and led to his death.

Therefore, before one embarks on any exercise like distance running, medical check-ups must be carried out to ensure one is healthy and fit. Thereby any risks are averted.

Intake of Water:

Measures have also been taken to remind runners to drink while running. However, a substantial number of runners do not heed this advice. But who can blame them? After all, it breaks the concentration and while drinking water is critical, crossing the finish line is on the first thoughts of all athletes find themselves entertaining.

Medical research has shown that when athletes go on a long race without drink or fluid and fiercely guzzle down water after the race, they tend to lose excessive sodium when they sweat when compared to those athletes who take fluid during the race. Low sodium in the blood could lead to brain swelling, seizure, confusion, and even death. Therefore caution is to be taken in this area.

Proper Eating:

Food is also as important as water. Eating the night correctly before embarking on a long-distance race is essential. It is advised to eat food loaded with about 50 percent carbohydrate and fat, oil and vitamins to complement the remaining50 percent. The calories of the diet should not be less than 2000 calories.

Stretching:

Stretching is another essential thing to note before running a marathon. This is to be done to help the muscles fully relax and flexible thereby preventing muscle injuries or pulls while running. One has to do it right also; having a trainer is always an excellent idea.

Distance running is an enjoyable exercise and is safe if all rules are being followed, i.e., medical check-ups, proper eating, stretching before running an adequate intake of water. Its benefit includes burning of fat, strengthening of the muscles and heart as well as regulating blood supply in the body.

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The Human Powerhouse

“Your Core is probably the only structure that does not require much training.”

Core strength is not about developing skeletal or muscular armoring and it is not about over developing one specific group of muscles. Instead, core strength involves developing resiliency.

It becomes rigid when you need to lift something substantial, it becomes loose when you are tired, fatigued or depressed, it becomes responsive when you are playing sports or doing other activities such as dancing, and it becomes stable and strong to maintain a good posture both durable and dynamic.

The entire core system is like a tennis ball. As long as it’s compact, it will bounce, but the moment it’s cut the bounce reduces and eventually stops.

The core is your powerhouse. It can still be active and working despite of all the direct or indirect damage caused by the body structure (Flat feet, lumbar lordosis, thoracic kyphosis, scoliosis, stiffness of the spine for whatever reason), adaptive positioning and movement dysfunction, pregnancy, childbirth, obesity, sedentary lifestyle, sexual intercourse, physical trauma, post-surgery and old age just to name a few.

The question is what the first step towards Core Recovery is?

Many of you agree when you are depressed, you tend to give up most of the activities you slouch and loose your ideal posture. Realigning your position is the first step to a faster core recovery. This sounds easy but how do you realign your perfect posture and how long will it take?

Your posture is an Internal job; it’s not just physical but also psychological. To realign your posture you need first to find the bunch of muscles that are causing this postural malfunctioning and changes. Creating balance in their length and strength relationship is the way to start. This may not take too long, but the actual results can only be seen after this training of fixing their relationship has been done consistently and for a reasonably long time. Ideally, as much time as it has taken to malfunctioning.

Most people already give up halfway. Or when the pain is reduced, they believe the problem is fixed. That’s not true. It’s like taking the antibiotics you must finish the doses; otherwise, you will develop the sensitivity towards it, and it won’t work next time you decide that antibiotic. You will need a much higher dosage that means much harder work for your liver to process & expel it and detoxify your body.

Same applies when fixing your core. When you stop it becomes sensitive to the methods, you used to fix it, and then ultimately you have to try something else to fix it. That requires learning new ways new techniques all over again and the time and effort that it takes yet. This process goes on and on.

The two best methods to keep it all aligned and remain it that way is to practice Yoga and Pilates under supervision (one on one) and also practice under the experienced masters who have the extensive knowledge of Human body and movement science.

See below the six specialized classes we offer to fix your core or book a private session, and we can fix it from the inside out without going for any invasive or fat-sucking procedure.

Postnatal Recovery
Yoga Core
Back Care Yoga
Backstretch vinyasa
Spine Clinic
Ab Blast Pilates

If you are not being able to visit our physical location, Purchase the ten series pilates video and begin strengthening your core as little as in 30 Days.

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If you are a new or busy mom?

Or Are you recovering from surgery in your back or abdomen?

Or want to regain your strength after chemotherapy?

Or you are looking for an alternative way to manage chronic pains and boost your energy?

But you either can’t make it to the studio that often or can’t afford the cost of private training or BOTH.

Then, THIS IS FOR YOU.

Core strength core system pregnancy

3 Reasons To Start Yoga at Abbysan

As more and more people are adding yoga practices in to their life there are many others who actually have injured and given up YOGA completely due to a faulty practice and attachment with the teachers who shows the tricks and shortcuts to this ancient method of self transformation.

Are you someone have injured your self from faulty yoga practice? Did your teacher ever helped you achieve the pose you wanted to master? Have you had a desire to start yoga but then after the first class you found out its not for you because you are not flexible or strong? With us You Can, start yoga again in simple and playful ways that doesn’t demand very high level of flexibility and strength? Those with injuries will also be able to heal them and embrace the powers and benefits of yoga again.

Told by many members, here are three most authentic reasons why you should attend yoga classes at Abbysan.

Authentic and Traditional

We teach and educate every one of our clients to practice Yoga as a way of healthy living. There is not a necessity to be a perfectionist in yoga postures.

Simple Yoga techniques like postures, breathing and internal respiratory locks when practiced on a regular basis, will gradually uplift your health. The chances of injuries are minimised and the rewarding health benefits can be seen as less than 10 classes.

The self practice is great among seasoned practitioners and have learned to control their ego, otherwise there are the risks of stretching your body in a wrong way, it will only become stiff and rigid. And you’ll soon realised that improvements take much longer and require more efforts.

Intentionally Delivered Step-by-Step

Yoga is a step by step process from learning yoga postures and breathing techniques etc; to even getting a right mindset.

A proper mindset is important in the practice of yoga, there are many reasons to why someone even care to start attending yoga classes like; recommended by a friend, or for health reasons, or due to physical issues and pains, or for social reasons, or to achieve a particular position you might have seen in a magazine or social media.

But there are also the reasons to why someone don’t like to attend yoga classes such as; person who think they are not flexible or stiff or can’t fit to a class because they cant pose well in the class. People make such excuses are reasonably shy or even ashamed of themselves, well there is nothing you can achieve by living in shame, So better opt for private sessions until you feel confident to be in group classes.

Your starting point is essential if you have found the right place stick to it, show up regularly, and do as much as comfortable, we will help you. Your efforts are being watched and the rewards are on their way.

Professional and Friendly

The student-teacher relationship is an essential part at Abbysan. There is a reason for you being and practicing yoga with us. I, Dr. Abhishek and Denny are very passionate about what we do. We do it because we have learned and deeply believed in one simple concept for many years, that when we help you with all our knowledge and expertise to uplift YOUR health it brings us JOY, HAPPINESS and SATISFACTION.

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Tips For Getting Started

Getting-started-Abbysan-2-1160x653-1024x576

The truth is, with a little bit of detailed instruction and a lot of self-compassion, getting started on your yoga path is fun, easy, and exciting! Here are our top five tips for yoga beginners to get you started on your yoga path.

Do the Beginner’s Class or Workshop.
We highly recommend taking a few of the beginner’s classes or at least one workshop before you take the plunge into public classes or online classes. These classes and workshops are designed to help you find proper alignment in your body in commonly used poses, and will also help you get comfortable with terms and names before you head to class.
Go for the Beginners’ Trial Pass.
Take our one week trial pass that give you time to feel out the studio, try out different teachers, take different classes, and see if this place is the right place for you!
Go with a friend who already practices.
Joining a class with friend who already has been practicing yoga can help you greatly narrow down your search for a home studio or preferred instructor. Ask any of your friends who already practice to bring you to the classes that they really enjoy and see if you jam with their preferred instructors. Going with a buddy will also help to make the whole experience feel less overwhelming and more comfortable. Everything is more fun with friends!
Let go comparison.
Besides wondering where to start, the second most common thing among new to yoga is “Whoa, look at you (or her) – I have SO far to go!” This kind of mentality is a total yoga mood killer. Remember that your practice is an individual process. No one else is inside your body, so defer to your own judgment about what you can and can not do.
Remember this – yoga is truly a personal practice. The person standing on the mat next to you may be a professional dancer or gymnast. They have a totally different life and history from you: a different body, a different mind, and a different path! There is really no use in comparing yourself to anyone else. Also, yoga is not about your physical ability to perform asana. You may never be able to reach your foot to your head, and honestly, it doesn’t matter. The point is that you are there, practicing, and showing up for yourself with sincerity and honesty. Drop the comparison and enjoy your journey.
Decide to have fun!
Lastly, try to avoid letting yoga become a serious endeavour. Sure, there are going to be times in class where the postures are really intense and you want to quit. There may come a time when yoga starts to stir up your old emotional baggage and cause you to feel out of sorts and off-kilter.

Come and have FUN! Take the pressure off and let yourself enjoy.

3 Steps to Choose A Suitable Class

Know Your Level of Physical Fitness.
Example; weather you exercise regularly, your job requires mostly long sitting etc.
Choose the times that works well for you.
Example; choose the time so you have enough time to eat something after the class before going to work.
Select your personal fitness goals.
Example; reduce back pain, gain control over movements can be short term goals whereas, improve flexibility, strength and overall bell-being can be Long term goals.

MOVE. BREATHE. NOURISH.

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3 Stages Will Ensure Great Experience in Your First Yoga Class

Yoga is done barefoot and on a mat. You will occasionally see people with some kind of sock or shoe, but it’s usually due to an injury or medical condition.
Yoga is practiced with comfortable clothing that are not overly loose. Pants: Any comfortable exercise pants or shorts will do. No Jeans. Tops: A shirt that is a little bit fitted works best. A big baggy t-shirt is not great since it will probably slide down every time you bend over.
Bowel and Bladder must be empty for your yoga practice. It’s best not to eat anything right before a yoga class. When you start moving, everything gets churned up and you may start to feel sick if your stomach is too full.
Consume the food that provides energy. You can have either a cup of fruits, a banana, cup of milk, yogurt, or oatmeals an hour or two before class.
Self Warm up will prepare your for any yoga class in the studio. Most of the classes we offer includes warm ups. If you are early for the class, [try these warm-up poses], they will make you look like you know what you’re doing. You can also just lie on your back or sit cross legged on your mat. This makes you look serene.
Stay hydrated. Drink platy of water one day before attending your first yoga class.

BEFORE YOUR FIRST CLASS

Look and Listen: When you are first learning the poses, it’s ok to glance around the room to see what everyone else is doing, but look to the teacher for your primary instruction. Also, listen for his/her verbal cues as she describes how to do the poses.
Alignment: Keep an eye on the teachers alignment instructions. That’s the precise way that the body lines up in each posture. Good alignment is very important to maximise each pose’s benefits and minimise the chance of injury.
Hold: In the beginning, the postures should not be held longer then a few seconds. Gradually the length may be increased as your teacher see it appropriate.
Be Positive and Optimistic: Don’t feel bad if you teacher corrects your postures. Hands-on instruction is the best way to learn good form. Stay light-hearted and keep your sense of humour. Laugh if you fall out of a pose, smile when things get difficult. Enjoy yourself.
Ask if you don’t understand: Perhaps the most important tip is to always ask questions when you don’t understand something.
Final Relaxation: Every yoga class ends with the total relaxation of the body for 5-15 minutes. Try not to skip this. During the relaxation, peacefully bask in the joy, warmth, and Inturnedness of your being. This is a great way to start or end your day, what so ever the case may be.

AFTER YOUR FIRST CLASS

Rehydrate: Remember to drink minimum four 8-ounce glasses of water over next 12-24 hrs after your yoga practice. This habit will purify your body and drastically minimise the muscle soreness.
Always Ask Questions: If it’s about yoga culture or etiquette, the existing clients and more experienced students are almost always happy to share. Questions about specific physical postures are best directed toward your teacher, either during or after class.