Three stretches for your legs!!

Three stretches for your legs As you increase your mileage runs or add spinning classes or cycling to your routine you are very likely to put your legs are heavy and stiff. I followed these three exercises to avoid overloading your muscles. When you start a plan of intense training your legs need special care. As you increase your mileage runs or add spinning classes or cycling to your routine you are very likely to put your legs are heavy and stiff. Here are three exercises for you to look and better muscles of your legs. Stretching before and after training is a preventive measure to avoid injury. adductors: To stretch your adductors properly sit down on a mat, board the soles of your feet and your hands gently press your knees toward the floor, as indicated by the graph. Loosens and repeated twice for 10 seconds without rebounds. Quadriceps: These muscles help you to stabilize your stride and protect your knees. To stretch this muscle ponete standing with your legs together and then flexes one juntanto the heel with the tail. If you need a partner hold onto for balance. Mantené seconds and then the 1st Repeat it with ...

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Five myths about running!!

There are some generalized and disseminated on running that do not correctly reflect the reality ideas. We are all susceptible to fall into these myths, so it is best to know them and know the basics by not to believe them. 1. Much mileage leads to injuries For a long time they talked, and still talk, injury large volume training. It is usually thought that weekly run many kilometers can cause joint pain, chronic fatigue, and could even “burn” a broker and cause you to lose desire to continue the activity. But it is not necessarily so, and in some cases it may be the opposite: Athletes who are less but with high intensity “burn” and fatigues on a larger scale that long-distance runners going at a lower intensity and increasing gradually the volume. There is a maxim that what kills is the rhythm and not the distance. Anyway, more is not always better. Each has a different threshold of tolerance to distances. Different studies showed that it is best to intersperse with different types of work during training, rather than just increasing the volume of kilometers. 2. The marathon is the event that point Many think that the longer ...

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Bike as an ally of running!!

With a less physically demanding 8% to that of running, cycling also stands out as mild and pleasant for beginners runners complement. The absence of impacts on hard surfaces is another advantage. As in the running, cycling makes it work practically the whole body, emphasizing the lower limbs. Training plan The number of times a week to be incorporated cycling depends on the training phase and the targets set for each corridor. No need to fear a drop in performance by replacing the running with cycling in some weekly training as the athlete continues well trained and also may have body structures adapted to support new stimuli. Benefits Cycling can be bring to four different targets Muscle strengthening: To achieve this, we must make series on the rise and higher changes (heavy). However, strength training in cycling could run focus to running. It is important to keep in mind. Regenerative training: This is great for runners who have some aptitude for the sport. Otherwise, cycling will become a training intensity where neither nor regeneration relaxation. You need to be calm and not to transform regenerative common practice in producing wear rather than recovery. Injury Recovery: It is ideal for those ...

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The most searched tricks of running!!

You want to gain strength? Speed? To be unstoppable on the slopes? Discover the tricks of running that we present. If you want to gain speed, endurance, or be the “king” of the slopes, here you are the best tricks to get it running. I want to gain strength Do you run out of gas at the end of your career? Because they are not bad news. “It’s the easiest thing to solve,” says Rodrigo Gavela. “This is not a big problem. However bad you are, for fat you are, you can greatly improve your endurance and for many years. Take the case of someone who has never run. In that case you should start running 20 minutes (alternating one minute walk when you are severely drowned). Every week you upload a couple of minutes until the months Logres run an hour straight without walking. If you are already more advanced, start running 40 minutes and going up from 3 to 5 minutes per week until you reach the time. These races that seek to gain resistance should be a leisurely pace, you can chat quietly with someone. My experience tells me that one of the problems is that train ...

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How to Clean running shoes?

We reached soaked and dirty mud home after a great workout. Our latest model Nike have responded perfectly to the requirements. However, it seems to have lost some luster, come on, which are made crap. They have received much cane lately. The’ve gotten along dusty roads, mud puddles …. Anyway, how easy it would be to go directly to the washing machine. But, no, groso mistake! That would be inadvisable because it could damage the materials they are made and their technologies probably lose many of their qualities. So what? How to wash them? We introduce them into a bowl with warm water and mild soap add them. Here we leave for half an hour until the embedded dirt softens. After expiry of this time, in the same basin and with the same water, we rub with a brush with soft bristles. We not with a brush Esparto, because we could deshilacharlas. That done, they are removed from the water and rinsed. Whether with a hose in the shower or in a laundry. If we already clean, will dry. Although never in the sun or near a heat source, as this could deform. Theirs will be put in the shade, ...

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