Good Form? Think Tall

Running form - The basics

Whether you are a regular running enthusiast, or are just starting out we all know that running is a great form of exercise.

You don't need an expensive gym membership, or even any equipment. Just you and your favourite running shoes will suffice!

One thing you may want to consider however, is your running form which is all about how you run. Keeping good running form can increase your stats and also decrease your chance of injury.

The first and quite easy point to remember is to ‘run tall’. This alone will usually fix up to 90% of any form issues you might currently have.

You begin by ensuring that your head is balanced over your shoulders, your shoulders are balanced over your hips and your hips are balanced over your legs. And you want to take special care that you avoid slouching your shoulders and insured that both your abs and glutes are tucked in.

Running tall isn't about running stiff however, it is about maintaining a relaxed and well balanced position, you may find it useful to have a look at your position in a mirror, or asking a friend to take a look. You could even have a look in a shop window or bus stop as your out on your run!

In more detail...

Arms/ Shoulders

When you think about running you may automatically assume it is a lower body exercise, but your upper body actually controls the tension in your body whilst you run and your arm swing drives your body forward.

Your hands should not be in a clenched fist, but relaxed fingers lightly touching your palms. If it helps you can imagine carrying a potato crisp in each hand without it breaking.

Hips/ Torso

Your hips are your centre of gravity which means that it’s pretty vital you position them right. Keep your chin up and with your back straight and your abs sucked in, your hips should naturally fall into place. If you feel like you are starting to slouch take a in a deep breath to realign yourself, and as you exhale back out, make sure you maintain that upright position.

Legs

The position and movement of your legs will depend on whether you are sprinting or distance running. Sprinters will lift their knees higher in order to achieve more power, but for the benefit of distance running you do not have to exaggerate this movement as much. Distance running is more about fluid movement in order to achieve better endurance.

As your foot hits the ground you should keep your knee slightly flexed to enable it to bend naturally on impact.

Feet

Push off the ground with the maximum power, but ensure that when your feet touch the ground they do so lightly - landing between your heel and mid-foot and rolling forward. As you roll over your toes try to spring back off the ground in a fluid motion. This is the point where you should feel your calf muscles engage which propels you forward.

So that’s the basics to maintaining good running form, and ensuring you don't cause yourself any avoidable injuries.

6 Essential Apps for Runners!

Running is one of the best forms of excersize, and as mentioned in our previous post, can have many other health benefits too! Once embraced, it can be hard to shake off the running bug, but sometimes if it's a gloomy day, or you just don't want to get off the sofa, you may need a little extra motivation.
This is where apps come in. Whether you want to find some new routes, test your agility, or lose a little weight, there is an app out there to help you reach your goals, and get you motivated.

1. RunKeeper Pro

This app is one of the most widely recognised and boasts many handy features such as GPS Tracking, speed monitoring, caloric output and a history of your past activities such as cycling and other sports.
As well as this you are able to sync your progress with the RunKeeper website which enables you to store and share your information. The Pro version does offer more features, but there is also a more basic version available for free.


2. Ghost Race

Many of us find that we become much more driven when faced with a little competition, and who else better to compete with than yourself? Ghost Race allows you to track your past times on various routes which then allows you to monitor your performance day to day.
This app also has an audio function which keeps you updated with your real-time 'Ghost' for comparison.


3. Live Strong Calorie Counter

As well as running it is important to retain a healthy diet and lifestyle. This app boasts 625,000 foods within it's database which lets you monitor caloric/fat/carbohydrate/protein intake. As a result you are able to keep a close eye on your weight loss in order to achieve your goals.

4. Get Running (Couch to 5K)

If you are just starting our running this is the app for you! Get Running offers you a 9 week regime with the goal to be able to run for 30 minutes. With the built in audio it offers you encouragement and support throughout your run.

5. iMapMyRun

This is a great free alternative to some of the GPS Tracked running apps. Like with other paid apps you are able to save your progress on the app's website, and monitor your progress.

6. Interval Run

Interval Training is a great way to introduce a little variety in to your workouts. The programmes include Tabata, Couch to 5K and One Hour Programme.


So if you feel you need that extra little push, take a look at some of the mentioned apps and see which works for you!

The Benefits of Running!

The benefits of running

So we all know that any form of exercise is going to be good for you in both the short and the long term. But did you know that running is actually one of the best forms of cardiovascular exercises? Not only does it maintain your overall health, but it can also improve your body’s physical appearance quite quickly too if you put the effort in!

Most people know that running is a great form of keeping fit, but if you educate yourself with all of the great benefits it can bring, it means you are more likely to feel motivated to make running a part of your day to day life! OK we promise we won’t go into all of the boring details, but here is a quick run down on the primary benefits you will experience from running regularly!

(Please note that if you suffer from any medical conditions, or drastically change your lifestyle, please ensure you consult your doctor before hand).

Improving your health and well-being

Did you know that health and fitness experts say that running can have a drastic impact on your physical health. One big factor of this is that it raises the levels of good cholesterol production in your body, and it also increases your lung function. As well as this, by running regularly you can boost your immune system and decrease your risk of blood clots!

The potential prevention of disease

Running regularly will lower your blood pressure, helps you reach and maintain a healthy weight and as mentioned previously, it can help reduce bad cholesterol. These are all of the major issues associated with heart disease, so by running you are greatly reducing your risk! And what’s even better is that you don’t need to start off by signing up to a lengthy marathon, you can start off with moderate activity and still see the results! For example, research has found that even taking a brisk walk after eating a meal that is high in fat, can help to reverse the damage that may have been caused to your blood vessels.

Furthermore, running is really effective in tackling diabetes and osteoporosis.

Losing weight

Running is widely considered to be one of the most effective ways of losing excess weight. And it is also great for simply maintaining a healthy weight. You may want to try some interval training if you have the use of a treadmill, as this is considered the optimum way to burn calories.

Relieve that tension!

Stress can be the catalyst to many problems in our lives, from lack of sleep, to appetite, and can also have a big impact on our work and home life.

The reason why running is such a great stress buster, is down to the fact that when you run you are forcing your body to produce the hormones and energy needed to give you a little lift!

It has also been found that running may potentially reduce tension related headaches in certain people.

Be a more confident you!

When you run you will see your ability improve over the weeks, and this in itself is a great confidence booster! You are reaching your targets and getting much stronger.

Your body is also producing those happy hormones which means you can’t help but feel a spring in your step!

Ward off depression

Most of us will know that when you feel a little down, the last thing you want to do is get out and about. However, once you take that step and go for that much needed run, you will find that your mood will be naturally improved. You will work out that pent up stress, get some fresh air, burn some energy, and get yourself some more of those ‘happy hormones’.

So now that you know some of the major benefits of running, we hope that you feel motivated and ready to create an exercise plan! Schedule a short run in the morning before work, or in the evening. It doesn't matter when you do it, just make sure it works for you!

Athletes Amazing Act of Sportsmanship Inspires Us...

It seems good news does sometimes travel slowly, because today we have been inspired by an act of sportsmanship that we came across from last year.

Spanish runner Iván Fernández Anaya, a 24 year old long distance runner, trailed Olympic bronze medallist Abel Mutai of Kenya during an event in December 2012.

Mutai mistakenly slowed down near the finish line, because he believed it had already finished, when in fact he was meters from the tape.

Anaya, who was never in contention for first place in the cross-country competition, refused to take advantage of his competitors misadventure. Realizing the error, Anaya approached Mutai from behind and pointed him in the direction of the finish line.

“I didn’t deserve to win it,” Anaya, 24, told El Pais. “I did what I had to do. He was the rightful winner. He created a gap that I couldn’t have closed if he hadn’t made a mistake.”

Abel Mutai. Mutai, who was a bronze medal winner at the London 2012 Olympics stopped just about 10 meters before the finish line, believing he had already won. Instead of taking advantage of the situation, Anaya helped Mutai, guiding him to the actual finish line and letting him take the first place.

Anaya personal trainer, the former Spanish distant runner Martin Fiz, said that Anaya showed grace that very few people would nowadays. What is more, Fiz believes this is an unprecedented sporting gesture.

Anaya said that even if he had the chance to go back, he still would have let Mutai win. His brilliant actions may not have made him a better athlete or a bigger winner, but they have surely made him a better person. And let’s be honest, aren't we all aiming to be better people?

5 Ways to Motivate Yourself to Run…

Going running is one of the best and cheapest ways to start exercising to get yourself in shape. However, breaking old habits and starting new routines can be hard, whenever someone wants to make a change he or she needs to find ways to motivate themselves. Starting to run is no different to starting any other demanding activity.

Here are five ways to motivate yourself and get you out of that front door:

Stop with the Excuses!

If you’re finding it increasingly hard to motivate yourself and finding every excuse going to not go for a run, try telling yourself you’re just going for a walk instead. Once out the door walk for a while, then start to slowly jog. Start to increase the pace a bit as you go and before you know it you’ll be in full flight. Don’t push yourself too hard on the first go, you want to do the best you can do, not hurt yourself.

Get a Running Partner

Nobody wants to stand up a friend and suffer the embarrassment of letting them down. Getting a running partner has several benefits. Knowing you have to meet someone at a specific time and place will help motivate you to get out of bed or off the sofa. It will make your runs more of a social event and enjoyable rather than just something you have to do, plus it will help you to push each other further to go further and faster.

Sleep in your Running Clothes

Make sure they are clean first! But sleeping in your running clothes can provide just enough incentive to get out of your bed in the morning. Not only does it act a remind the moment you wake up, it will harder psychologically to skip your run if you’re already dressed. This could be the difference between hitting snooze and making a real difference to your life.

Have a Race in Mind

Many people work better when working towards a specific target. Signing up for a short race like a 5k or even perhaps a 10k, will give you that goal to aim for. You will know you have to train if you are to complete the race, pushing you harder and further. So sign up today and start getting prepared!

Do it for Charity

This has to be a massive motivation for anyone, especially if you choose a charity that means something to you personally. Many marathons and half marathons have specific entries for people running for charity, there are various shorter races that allow you to run for charity or are specifically aimed at raising money for a charitable cause. If running to make the world a better place and for something you believe in doesn’t motivate you, nothing will.

 These tips should help motivate you and if you keep running for at least six months there is every chance running will not only become one of your passions, but your motivation itself. Exercising regularly can make you feel calmer, more positive and happier. So don’t hesitate start today!

RACING ACROSS THE GENERATIONS - 4 Generations of the same family to run Race for Life

Four generations of one family have teamed up to take on the Race for Life Challenge. A school girl from Kidderminster has got her family together to run the race in memory of her grandmother, who survived cancer twice.

Schoolgirl Tiany Milnes, 10, wants girls of all ages to come together and light up the night by joining Race for Life Twilight at three venues across the West Midlands in October.

Tiany, who attends Holy Trinity International School, was inspired to take part in the event by her grandmother Sue Chance, who has survived both breast and cervical cancer in the last six years.

Joining forces with her mother Sarah Milnes, who works at Kidderminster Academy, Tiany was bitten by the fund-raising bug when they signed up for Race for Life in June and encouraged Ms Chance to join in with them.

They then signed up for Race for Life Twilight with Ms Chance’s great granddaughter Amber Pettifer, aged four.

Ms Chance was diagnosed with breast cancer in 2007 following a routine mammogram and underwent surgery to remove the lump followed by radiotherapy.

Then, in 2009, she was diagnosed with cervical cancer and needed a hysterectomy. The retired textiles teacher from Worcester said:

“I just thought of it as a blip the first time and decided it wasn’t going to stop me galloping through life,” she said. “It never crossed my mind I could get cancer again but you just have to get on with it and I was lucky they caught it early both times.”

Now Tiany has had the words “beat it, cancer”,painted on her arms as part of a stunt to promote the new event and highlight the fighting spirit needed to beat cancer sooner.

“If it weren’t for scientists doing research my grandma might not be here today,” said Tiany.

“That’s why I want to invite girls of all ages to join us and sign up for Race for Life Twilight.”

They will be taking part in the event at Worcester Racecourse on October 18. Organisers of the new evening events want women to wear sparkling, glow in the dark, accessories and run, jog or walk the 5k course to raise vital funds for Cancer Research UK.

The Great North Run was another Resounding Success, Raising an Estimated £28m for Charity!

The Great North Run Europe's biggest half marathon was another fantastic success this year, providing a boost to the local economy and raising an estimated £28m for charity.

The men's race featured one of the most dramatic finishes in the event’s history, which made for an even more outstanding day. 

The race reached a dramatic conclusion when Britain's Olympic hero Mo Farah, the best long distance runner in the world, entered into an epic duel with Ethiopian rival Kenenisa Bekele which saw him pipped at the post. Their dual and their breathtaking sprint finish is sure to be remembered for years to come.

As will the sight of the near 56,000 runners who braved the awful weather forecasts and enhanced the reputation of this remarkable event, which was officially started by World 400m Champion Christine Ohuruogu and England Cricketer Graeme Swann.

David Hart, spokesman for organisers Nova International, said: “It was an incredible day – one of the greatest races in athletics history.

“It had probably the greatest finish of any Great North Run in recent years, the crowd were sensational, and it was a great day for the region and the 56,000 runners involved.

“Thankfully the weather didn’t turn out to be quite as challenging as had been forecast.

“A couple of people have been taken to hospital and are under observation, but overall it was a fantastic day and Nova, as organisers, are very, very proud of how it went.”

The race was not just about the professional athletes though, it boasted a variety of interesting and wonderful characters, from celebrities like former football star turned TV pundit Robbie Savage (alongside referee Graham Poll) and Spice Girl Mel C, to hoardes of fun runners who took part to achieve personal race goals and raise huge amounts of cash for a range of worthy cause.

Ex-premier league footballer Robbie Savage completed the half marathon to raise over £2,500 for the Alzheimer’s Society.

Mr Savage was running in memory of his father Colin who had a less common form of dementia called Pick’s Disease and passed away in March last year, aged 64.

Completing the 13.4 mile run in one hour 58 minutes, Mr Savage said: “I've faced a lot of challenges on the pitch but watching my father and my hero battle against dementia was the biggest of my life.