Men at work overkill video Ice

Men at work overkill video

Ice 10-15 minutes at a time, several times throughout the day. Ramp up mileage slowly. There is a 10% rule, a lot of you out there have heard it before. The rule says that you should not increase your weekly mileage from week to week by more than 10%. This is what most people and experts consider a safe practice for avoiding injuries. Another rule which coincides with the previous rule is to follow either a 2/1 or 3/1 pattern with your weekly mileage. What this means is either two or three weeks of building mileage followed by a cutback week. Stretch before and after running. Not everyone does this and it s a continual debate. A year ago I stretched both before and after all of my runs. I became very limber and life was good. Then I grew bored of all the stretching or perhaps I just didn t have the time, so I started stretching only after my runs. I didn t notice any change in my running per se, nor did the lack of pre-run stretching cause me any injury. I was curious about the non-stretching side of the debate so I did that for a while, too. The only thing that did was make my sore muscles last longer. So, back to the post-run stretching for me. Ahh, it feels so good to stretch the muscles out. They certainly deserve some TLC after the workouts I put them through. Wear appropriate shoes by finding a good running shoe that works best for you and stick with it. Rotate between two pair of shoes or more at any given time. This will allow for the cushioning in the shoe to bounce back and last longer. As your running shoes put on the miles the cushioning eventually breaks down. What I like to do is have an older pair that I use for my recovery and easy runs and a newer pair for my long runs and speed workouts. Avoid running on the same side of road. Have you ever noticed how the road is higher in the middle and then slopes off to the sides? That s called camber and when you run exclusively on the left side of the road your right leg continually lands higher than your left leg. This throws off your entire center of balance which will eventually cause some muscular issues. If you re running in and around neighborhoods or on streets that don t see much traffic run on the other side of the road for a mile or two to give those muscles that are working harder a break. Run on soft surfaces. A couple times a week I like to hit the trails in Lehigh Parkway which are much flatter than the streets and much softer, too. This does a lot more for your muscles, bones and tendons than you think. I also like to run on the grass when I m running along the roads. Change things up by cross training. Personally, my favorite cross training activity is biking but really you can do anything other than running to work opposing muscle groups, get in a good cardio session, strengthen muscles and bones and give your running muscles a break. Finally, I have come to realize that strengthening our core muscles is a very important, and sometimes forgotten, element of running. Core muscles help hold you upright, especially in the latter stages of those long runs. The stronger they are, the easier it is for you to continue on with your run. Have you heard of the hundred pushups training program? If not, check it out.

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