Category: Training

Recommended Exercises For After a Long Run

Who doesn´t love taking long runs for an intense exercise?  These activities are invigorating, let alone fun.  But it does not have to end there.  Probably the one thing you want to do after a long run is take a long break.  But this is not recommended as you should not put your body to an immediate halt right after strenuous exercise and cardio.  So soothe down your body and stretch it with these exercises right after running:

Walk

This is practically a must after a long run.  Remember that your body must cool down gradually and not abruptly.  After you have made your 5- or 10-km run, for instance, a walk for a last kilometer will do wonders.  Your muscles are warm and pretty elastic;  a short walk will  help your muscles get back to normalcy in a smooth way.

Stretch

There are several stretching exercises you can put into practice.  They are simple and will not cause you any pain (If they do, seek professional advice.). Here are some stretching exercises you can try:

  • Thigh stretch.- While standing, hold your right foot behind you and bring your toes towards your left buttock to stretch the thigh.  Repeat with the other leg.
  • Hip flexor stretch.- Move your left foot forward, both feet facing forward.  Place  your hands on your hips. Keeping your back straight and without bending it, slowly push your buttock forward bending your left knee and keeping your right one straight and the foot flat against the floor. You must feel the stretch across the front of your hips.
  • Calf stretch.- This one is similar to the one above, except that you stretch the leg you left on the back until you feel the stretch on your back.
  • ITB stretch.- To do this, cross your legs, left behind the right. Bend your body towards the right and hold for 15 seconds.  Repeat changing legs.

Use a foam roller

A foam roller can be used at any time and for any kind of working out.  The use of the foam roller is with the purpose of avoiding the build-up of fascia on your muscles.  Foam rolling is relaxing and is a good addition to your post-running routine. Make sure you pick the best fitness foam roller that adapts to your needs and level of expertise.

  • Thoracic rolling.- This will help relax your spine and prevent back pains.  Simply rest your back against the roller and slide up and down.
  • Quad rolling.- To release those quads, place your thighs against the roller on the floor.  To add to the stretch, use a band to pull your leg back while you are rolling back and forth.  Repeat with the other leg.

Feel good and make your body work the best.  Complete your long-running exercise with a good set of cooling down exercises.

Trail Running Training: Run with Ultralight Gear

Trail running is increasing in popularity not only in the UK but in many other parts of Europe and North America.  More and more people are getting into the excitement of ascending and descending trails on hills.  Championships are being organized all over many places and trails range from 5 km to 100-mile super marathons.  It is easy to see that the practicing of this activity requires a lot of energy input and much stamina.

Trail running or mountain running (as it is best known in the UK) is a fascinating activity that will surely allow to drop off stress and make you fit.  You actually need to stay fit in order to keep up to the game.

You already know what type of shoes you must wear; the rigid type that will protect your from jagged stones and will keep you safe on uncharted ground.  But it is also important that you wear some other gear that is ultralight.

Many eventualities may occur in a trail.  You are far from home and you probably are planning on a whole day activity. Therefore, it is necessary to be prepared with stuff you might need.  The First thing is to make sure you trail in company and not by yourself.  In this way, you can split carrying supplies among the team members.

Remember that if you do not want to get tired easily, you must be effective at packing up for a 5-10 km trail.  Find the best ultralight gear at Ultralightcamp.com.  You will find the best and lightest parts to make your mountain running a truly satisfying experience.

Keep yourself light as you will be going up and up along your trail.  You have to possess a great endurance but this does not mean you should add more weight to yourself.  The lighter you pack, the more you will take advantage of the exercise.  Keep in mind that you are not testing your muscular resistance here but rather your cardio resistance.

Trail running is a great activity and what a better way to practice it than with the lightest gear possible.  You will definitively have to carry some important supplies with you as you run.  Water being the most vital.

For much longer marathons and organized events, you have the advantage of having some water and food stations along every 5 km of trail.  But even then, carry light packs to make your exercise about the running and not about the carrying.  Enjoy this growing activity and be active as much as you can, keeping your supplies light and effective.