Tag: training

What Are The Best Knee Braces For Running?

Running is probably one of the easiest and the most common exercises that many of us do to burn some fat. Evidently, running is such an effective way to lose weight and improve your strength. It’s also a perfect cardio exercise that can help keep your heart healthy.

runner

However, other than all the benefits that running can offer, it can also cause knee injury.   For people who have been physically active for years, their knees are very vulnerable to getting strained. That’s where you might find knee braces useful.

But do you know what’s the best knee brace to use for running is? Here are some of the tips and ideas that you might want to consider.

Knee Braces Options

Just like any other sport supports, you need to use the right knee braces according to what you’re going to use it for. For running, there are several types that would work for you.

Knee Pads

They normally have a hard outer cover and additional padding which can be wrapped around your knee in order to reduce the possibility of injury. You can often see people wearing knee pads when playing volleyball, skateboarding and even when biking.

Knee Sleeves

Knee sleeves are used to treat swelling, after injury. Its main purpose is to provide compression, support and even warmth all over the knee. It normally has an opening on the kneecap, which you can slide over your knee.

Hinged Knee Braces

Obviously, this type of brace has hinges on its sides and straps to make sure that it holds in place. It provides the perfect support and knee stability. It can be made of either metal or plastic, adjustable enough to limit the extent of movement that you’re doing.

 

Patellar Bands

This is the most common knee brace support that many runners are using. It should be placed in between the bump of your shin and the bottom of the kneecap. It works by applying pressure on the tendons, relieving too much stress.

Choosing the Best Knee Brace

With all the many options for knee braces, you probably don’t really know what to get for yourself. However, you just have to consider some factors for you to be able to find the right option for you. One is to consider the kind of support that you need. Consider how intensely do you run. It should go with the level of support, injury and protection that you need.

Some people have overlooked the fact that they need to consider the absorbency of the brace. Choose the one which is made of a fabric that doesn’t hold much moisture. The most common cause of blisters is when the fabric rubs against your skin. Next is to consider the cost. Knowing that there are many types of knee braces today, their cost can vary. It should always be within your budget.

Lastly, don’t forget to visit your doctor for advice and suggestions. If you are trying to heal a knee injury or just wanted to avoid one, make sure that you get the help of a professional to be sure that you’re using the right one that suits your needs.

Golfing Competitively? Why Staying in Shape Is Important

This might come out as stating the obvious but, in golf, staying in shape is important if you are aiming towards becoming a competitive golf player. If you are in the amateur side of golfing, you know you should be taking some golf lessons to increase your skills.  But doing some workout and cardio will help you keep up with the competitive level.

Why is it so important to stay in shape while you play golf?  There are several reasons for this:

Golf requires a lot of time

Sometimes, golf games can easily take one full day to complete.  This means that, although it is true you will probably not get any strenuous activity during the duration of the game, you will be at least stay standing up and walking for a long time.  This kind of activity does require you to be fit and in good shape.  Your body must be able to endure it without giving your feet excess work.  To this, you must add the long distances that you will need to move across the course.

Your swing must be good

Having a winning swing is not only about strength but also about concentration.  You should be able to easily control the force you apply when hitting the ball.  The muscles that you usually use during a swing include the latissimus dorsi, the rhomboids, the serratus anterior, the rotator cuff and several others.  These muscles must be up and toned ready for your next swing.   These muscles also help to protect the shoulder muscles from reaching their end point.  Meaning that, if your muscles are not in good tone, they might suffer injuries.  The excess application of force with these muscles might also cause some soreness.  All these conditions can be prevented if you are including a great fit program to your practice.

Stay up for the game all the time

Being always ready for the big game is very important to always remain in the professional level.  If you are already in a fitness program to stay in shape, you know all the efforts you have to make to reach an optimum level and how easy it is to go back to being out of shape.  This is why you should always dedicate some quality time to your shape.

Golf in itself is not a sport that will provide you all the necessary workout for you to stay at the top of your game.  However, there are other activities, such as hiking and running, that will help you stay in shape and maintain your golf level once you have become a professional.

 

 

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.

Sprint Training for Endurance Athletes

When you want a little extra

Running at a recreational level, and especially a competitive level, is definitely a commitment. Not only is it a challenge to achieve your fitness goals, but it can be even more difficult to maintain those achievements for the long term.

Many runners who have participated in our group runs have asked what we do for cross-training. At first, we would simply respond by saying that running is enough training along. We still stand by this comment, but it has become clear to us that ONLY running isn’t necessarily suitable for all individuals, particularly those who run purely for recreation.

Therefore, in this article, we discuss some ways that you may be able to supplement your running workout with a completely different type of activity, allowing you to further personalize your training regime to something potentially more enjoyable for you.

What should you keep in mind?

First of all, given we are a running group, we do not want to discuss forms of training that will hurt any fitness benefits you have seen from running, or anything else that will be bad for your running workouts.

In order to address this, we feel that a focus should be placed on activities that do not cause an undue amount of physical stress to the lower body, those that have a high-risk of acute or chronic injuries, but still provide a different-enough workout that you will find it both enjoyable and beneficial.

Boxing

Are we serious? Yes. Really? Yes.

Although we acknowledge boxing isn’t for everyone, take away any preconceived notions you have and you will see just how awesome it can be. Boxing really incorporates all types of workouts, but these guys and girls can definitely be considered endurance athletes. In fact, we actually started thinking about boxing after a couple boxers joined our running group as a supplement to THEIR workouts!

Many people think boxing is synonymous with fighting, but that is not the case. Most boxing gyms are more than happy to welcome recreational boxers who are simply looking to get or stay in shape, and you can even perform your own workouts at home.

Boxing is similar to circuit training at a fitness gym, where all parts of the body are worked in a highly intense manner, but definitely focusing on endurance and cardiovascular fitness. You will rarely touch a weight, as most exercises are performed under your own body weight. Furthermore, boxing-specific exercises add an extra level of fun, and can also serve as self-defense training.

Boxing is also pretty cheap. All you need is a pair of boxing gloves, hand wraps, a mouth guard (depending on how far your training goes), and your normal gym clothes. Eventually if you want to progress to your own home workouts, you can set up your own punching bag at home with relative ease and have other little things around like jump ropes.

Last note about boxing, you don’t have to spar if you don’t want. A lot of people think if they join a boxing gym that they are automatically volunteering to put themselves in the ring with an opponent. This is not the case, and most gyms are aware that this can even be a liability issue for them, so they shouldn’t ever be putting you in the ring without you coming forward and volunteering on your own. Even then, they will want to make sure that you are ready and comfortable with making that step.

Football and floor hockey

Football is a pretty obvious sport that could cross over to running, and all you need is a pitch and some mates to play around with. However, perhaps a more interesting, or at least unfamiliar, sport is floor hockey. Many community centres are stocked with floor hockey sticks. If you can find or create a couple goals/nets, a ball, and get some mates together, you can have some unconventional fun that likely puts everyone on the same level. It’s also a crazy workout!

Circuit Training

In general we do not want to promote weight lifting if you are serious about endurance running. However, resistance training does not need to be geared towards sprint-type athletes that are looking to bulk up.

If you have a membership at a local fitness centre, consider circuit training. This usually has its own area in the fitness centre and is composed of various exercise machines. If they aren’t grouped together in their own area, you will simply just have to move around the gym a bit more.

In circuit training, you usually perform an exercise on one machine that targets a particular muscle group, then immediately move on to the next machine that targets a different muscle group, and continues, eventually working all muscle groups. People tend to perform the exercises with low weight and high reps, which facilitates enhancements to muscular endurance.

Summary

In general, what sort of training regime you develop is up to you. This will depend on what types of goals you want to achieve and how committed you are to running. Although we suggest the above activities, that does not mean there aren’t any more of similar or better benefit. As long as you aren’t feeling over-worked, are using low weights and high reps, and it is enjoyable, then you should be well on your way to great training regime, and an even better lifestyle!