Running: Do it the Right Way!

Running can be a great exercise, but only if you do it right. If you don’t do it properly, you could end up seriously injuring yourself. Have a read through this post to ensure that you’re running properly, and you’ll get the best results:

Start off Slowly

If you’ve never been running before, it’s imperative that you start off slowly. You should do it at a pace that suits you, and only run a short distance. Make sure you build yourself up gradually. Doing more than you’re used to right from the off can leave you with injuries and a reluctance to do anything again! Use an app to monitor your runs and go from there. Remember, it’s not about beating anybody else; you’re only in competition with yourself!

Warm Up First

Make sure you warm up a little first before you start running. Don’t stretch, as doing this to cold muscles can actually hinder your performance. Instead, do things like air squats, lunges, and star jumps. This is called a dynamic warm up and will get your blood pumping!

Wear the Right Shoes

If you plan on running, you absolutely must wear the right running shoes. You can go to any sports shop and ask if you’re unsure, or check out a retailer online. The best running shoes have a bit of a spring to them to cushion the foot.

Running Styles

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Practice Proper Form

Just like weight lifting, running has a proper form too. You can’t start running like Phoebe from Friends and expect not to get injured! You should make sure your knees stay behind your toes, and that you don’t hunch while you run. Your hands should be loose, and arms just under your chest. It doesn’t matter too much whether you bounce off your heel or toe, but you should aim to land softly to avoid injury. Make sure your breathing is steady too! It may take some time for you to find what works for you and that’s fine. Just don’t hurt yourself!

Give Yourself Time to Recover

It can be tempting to run every day once you’ve started, but this won’t help you in the long run. You may actually find that you exhaust yourself more than anything. You need to give yourself an adequate amount of time to recover in between your runs. Aim to go 3 times a week to start with, and only build up when you feel ready. You can do cardio every day if you like, but you shouldn’t make your sessions too long as that’s definitely overdoing it. Make sure you’re getting plenty of sleep and take a hot bath with salts sometimes too. It should help to ease aches and pains!

This guide will help you get into running the right way and stick to it. You’ll avoid injury, and before you know it you’ll be running like you never thought you would. Keep an eye on any strange pains, and if they persist see your doctor. Aching is normal, but hurting is not! Thanks for reading!

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Here Are My Favourite Ways To Ease The Boredom Of Regular Workouts

I love that I am exercising more each week now than ever before. I feel reinvigorated and more youthful. My body is leaner and stronger and even more flexible than it was years ago. But it hasn’t all come easy. Anyone who has come a long way with their fitness will tell you the battle is with your mind. Boredom, lack of focus, and a lack of tenacity can undo weeks of work in just a few days. So how do you overcome the boredom of an exercise routine?

Boot Camp

I love boot camps. They are such a great way to test your fitness level. Boot camps can push you harder to achieve more. The sense of satisfaction you can get at the end more than makes up for the fatigue you’re feeling. There is an annual boot camp open to all fitness levels in Hyde Park. You can click here to find out what is best to wear at weekend boot camp. Boot camps are also a great way to network with other people just like you. I’ve met plenty of other online fitness friends in the flesh this way.

Capoeira Boot Camp Cornwall 2008

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Yoga Retreat

Whether you already commit to a weekly Yoga class or not, a retreat will help you develop your practice further. It’s great to meet other people interested in the health benefits of Yoga. It also helps you to become more interested in Yoga itself. Learn new poses, or just attend to feel relaxed and rejuvenated.


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Mix It Up

Swap out one or two of your regular activities. Instead of running on a Tuesday, go swimming. Instead of an hour in the gym on Friday, head to the squash court. If you make swaps every four weeks or so, you shouldn’t find yourself getting stuck in a rut. It’s a great way to increase your all round fitness too. Different exercises and activities deliver different physical benefits.

Freestyle catch

Image credit: Simply Swim UK –

Try Something New

If you’ve never tried rock climbing before, why not book into your local indoor centre for a taster session? How about skiing? If you’ve never picked up a rugby ball then now is definitely the time to try that! Finding new sports and activities is the perfect way to test your body out in new situations. Stretch the limits of your current abilities and use your new activity to enhance your body further.


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Train For An Event

Now could be a great time to enter yourself into a race or event. If you’ve been running for a while, why not try out a 5k fun run? For the more seasoned runner, you could try a half marathon! Set yourself the challenge to inspire you to better yourself. Find a training programme online, or speak to your running club.

2013 Madison Marathon

Image credit: Phil Roeder –

Keeping fit can sometimes be lonely, especially if you do a lot of exercises alone at home. There are some great apps to help you track your progress and that of your friends. Alternatively, why not use FaceBook to compare notes on your successes and achievements? Everyone gets a little bored with the same old things every day. See what you can do to spice up your fitness.

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Revealed: The Best Plan For Steady And Effective Weight Loss

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Losing weight is one of the most common goals shared by people in modern society. We all know the basic rules that you must burn more calories than consumed to lose fat. But a large percentage of the population struggle to achieve their targets.

In many cases, the contradictory advice makes losing weight a minefield to navigate. However, with the right plan of action, you are more than capable of shedding those excess pounds. The key is to remain focused.

Here is a foolproof plan for losing weight in the most effective way possible.


Abs might be made in the gym, but they’re revealed in the kitchen. Quite frankly, if you aren’t eating healthily then you’ll never unleash your body’s full potential.

Quick weight loss programs might help kickstart the process. However, the key to long-term success is to find a healthy balanced diet that you enjoy. After all, you should see your dietary change as a lifestyle choice rather than a short-term fix.

Once you’ve discovered a healthier relationship with food, you’ll have a much better chance of losing weight and being happy too.

Use A Little Help

Upgrading your lifestyle is the only way to achieve the best results possible. Nonetheless, you can still gain a little help along the way.

Our knowledge of the human body and nutrition has improved greatly over the past 25 years. The best garcinia cambogia supplements can actively help your body to burn fat. You’ll still need to put in lots of hard work to achieve your goals, but this boost can give you a huge advantage.

Whatever product you go for, just be sure that there aren’t any side effects. Nobody wants to deal with those.

Make The Weight Loss Fun

Input is crucial, but your daily output has an equally powerful impact on your weight and fitness goals. However, far too many people fail to get the desired level of exercise. One of the main reasons for this is that it isn’t fun.

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Physical activity is crucial, but it’s hard to find the motivation unless it’s actual fun. Teaming up with a buddy to make it more of a social activity will go a long way to helping. Meanwhile, exercising on a budget should keep a smile on your face.

You already know that you’ll enjoy the end results. Finding a way to enjoy the process will give you a much better chance of getting there.

Don’t Expect Too Much Too Soon

A large number of hopefuls lost their enthusiasm when they don’t see the desired results as quickly as they expect. However, no two bodies are the same. You shouldn’t worry too much if you don’t see progression straight away.

It can take weeks for you to see a noticeable upgrade in your shape and physical appearance. But that doesn’t mean that you aren’t improving. Perseverance is key. Meanwhile, it’s important to remember that the magazine models are an unhealthy target. Even they don’t look like they do in those finished photos.

Keep at it, and you will get where you want to be.

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Barriers To Exercising? Don’t Let Your Age Be One Of Them

As we get older, we may be absolutely determined to stay fit and healthy. In our forties, we may have made a pact with ourselves to never stop those fitness classes, or give up our gym membership. But as we approach our sixties and beyond, suddenly we are faced with far more barriers to exercising and fitness than we ever expected. We worked hard, and we were careful, and yet these problems still reared their ugly heads. Aging can be a constant battle, but thankfully, technologies are here to help.

In our fifties, we start to get the first tasters of what it is like to feel old. The body refuses to recover quickly from over exertion, and a weekend with the grandkids needs a week to get over! Most of us are wearing reading glasses, and a lot of us are concerned about cholesterol or high blood pressure. All of these things become barriers to us continuing our strict exercise regimes. We need a day off, which can easily become two, three or a week. This disruption then makes it incredibly hard to get back into at all!

If your sport is swimming, but your eyesight isn’t up to much without glasses, it can be quite frightening trying to use the pool with limited vision. However, there are swimming goggles out there that can closely match most prescription eyewear, making it much safer for you to navigate the pool. Prescription sports sunglasses are available too, so don’t be put off your sport if your eyesight isn’t what it used to be.

When we are exercising, most of us like to have our favorite pumping tunes to push us on. But when our hearing isn’t great, it can actually be quite unpleasant trying to listen to music. Fortunately, there are hearing aids like ReSound that allow us to use our iPods without disruption. We can enjoy ambient sounds without being overwhelmed, and we can follow instructions from teammates in group sports sessions. There are links to Alzheimer’s with hearing loss, so always get any concerns checked out.

Recovery times after activity do increase when we are older. You can overcome these things by adding time and stretches to your warm up and cool down sessions to match your age. If you had a two minute warm up ten years ago, try a five minute one now. The more you stretch and prepare, the less impactful the exercise. Take more sports massage sessions too. Remember some medications that we take at this time of life will also affect our bodies when we exercise. Read the labels carefully.

RM Elegant Gym

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The types of activity that we do as we mature may need a little tweaking. Rugby may be too dangerous in a scrum if you suffer osteoarthritis, but a lot of the game can still be enjoyed in middle age. Use appropriate supports for parts of the body that are a little more worn than others, like knees and backs. Keep your weight in the mid range for your age, so you have enough fat on your body to protect the bones, but not so much you are adding undue pressure to the joints. Enjoy life to the max – in moderation!

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There Is No Excuse For Not Working Out – You Can Even Do it At Home Without Equipment

Nowadays, we are faced with a huge problem in terms of health. We are looking at a worrisome situation in which most people do not even consider working out. Comparing this with the years of the Roman Empire, when it was obligatory to do some sort of physical activity, brings in something that has to be addressed properly.

workout at home

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There are many different reasons why people say they do not work out. The most common ones are the following:

  • I do not have time to go to the gym
  • I do not have money to go to the gym
  • I do not have money to buy supplements
  • I do not like people looking at me
  • I do not know what to do

Believe it or not, absolutely all of these are just excuses and you can so easily end up reaching the goals that you have without even going to the gym for one day in your entire life. Not all the athletes started their way towards a successful sports career through a gym membership.

Everything that you need in order to lose weight or put on muscle mass is already available in your home. This is the one thing that nobody actually understands when thinking about the various reasons why not to go to the gym. If you take a look on YouTube, you will even notice full body workouts that only require you to have a broom and 2 chairs.

When referring to the financial aspect, working out from home is cheap. Even those that currently want to attend medical billing and coding schools in Los Angeles can get to work from home, make enough money and build a home gym. We can give you countless examples that highlight the fact that you do not need a lot of money in order to work out.

When referring to the supplements, this is just a misconception. Think about what happened when supplements did not exist. There were still a lot of people out there that were full of muscles. Supplementation is exactly what the term implies, something extra that you take in order to reach better or faster results. All that you really need in order to reach any fitness related goal is proper nutrition. There are so many sites out there to tech you what you have to do.

At the end of the day, everything boils down to your wishes and personal needs. It is not at all difficult to find all the information that you need in order to reach any fitness goal you may have. All that you really need to do is use the internet. In the event that you cannot find the exact answer that you need, you can always join fitness forums and ask. The community that surrounds the fitness industry is really connected and can easily give you all the information that is necessary. It is not that difficult. Just remain motivated and focus on all that you can do at home.

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Swimming, a Healthy All-round Activity for a Lifetime

Swimming is not only for recreation and sports, it is a healthy all-round activity that you can continue for a lifetime. Doing a regular swim is a great workout as the whole body needs to move against the resistance of the water, thus keeping you fit aside from having fun.

Splashing around maybe considered as a low-impact activity but has a lot of mental and physical health benefits:

  • Builds strength and tones muscles
  • Builds endurance and cardiovascular fitness
  • Alleviates stress
  • Helps a lot in maintaining a healthy heart and lungs
  • Better weight management
  • Improves flexibility

Swimming is a relaxing and peaceful form of exercise yet best be certain you know how to swim and do so in a safe environment. Below is a Premier Pools infographic that illustrates the many health benefits of swimming.


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