Tips to have more vitality in our training sessions during the winter

Sometimes when temperatures begin to drop and drop, it seems that a feeling of dejection and a certain lack of energy floods us. Sensation that sometimes comes as a result of the body taking time to adapt to the lack of light and weather changes.

And it is that even, in winter, it could be considered that sleep is not totally restorative since despite sleeping the corresponding eight hours, many people feel the need to have to rest more .

The explanation for this lack of energy is attributed to the absence of light and the fact that serotonin (a hormone that acts by regulating, among other things, mood, sleep, appetite, heart rate, body temperature or sensitivity ) is influenced by daylight hours.

Therefore, in winter the days are inevitably shorter and we enjoy fewer hours of sunshine and in general the weather is not exactly optimal. These factors move many to a state of greater sadness during these months . To combat this state, a good solution is to have a healthy lifestyle by doing some type of exercise and eating a healthy and balanced diet.

And to be more energetic in our training sessions during these dates, you just have to follow these tips.

Tips to have more vitality

Do not stop doing any sport or exercise

The recommended thing so that your energy does not drop is to force yourself to do some exercise. Do something that motivates you and if it is outdoors better. It is a fact that outdoor training improves our immune system and, even more, some research carried out, such as that of the Mayo Foundation for Medical Education and Research, suggests that training in a cold environment can reduce the possibility of getting the flu by up to 30%.

With only 30 minutes a day of this exercise you will feel more energetic and you will fill with vitality.

Sleep the necessary hours

The ideal is to sleep for 7 to 9 hours to wake up with all the attitude and energy necessary to face the day. Much research shows that lack of sleep increases the risk of obesity, heart disease and other conditions such as diabetes. While you sleep, your body releases hormones that help repair cells and control your body’s use of energy. Think that you will be sleeping more than a third of your life, which means that sleep is biologically essential to live, and not only to improve your productivity and memory.

Eat well

To fight the flu and diseases typical of this time of year, it is important to eat properly. Even more so if you are going to do physical exercise. In addition to carbohydrates, fats and proteins, people who regularly do sports must meet their daily needs for nutrients, such as vitamins or minerals, essential to ensure a rich and balanced diet.

Fruit is a natural source of nutrients, and within it, kiwi stands out for being rich in fiber and having a high content of vitamins, minerals and antioxidants. Its high nutritional value distinguishes it from other fruits that we consume regularly, such as orange, apple or banana, among others.

And also the grilled chicken breast is recommended for athletes because of its high protein and low fat content and accompanied with vegetables such as broccoli, green beans, it is a great and healthy combination.

Don’t skip the five meals

Feeding regularly and at the right times provides your body with energy in small doses throughout the day, as it is key to maintaining high glucose levels and avoiding fatigue which causes hypoglycemia. Not skipping the five meals recommended by nutritionists is the most effective and important to get the athlete to have energy all day.

You will check that you follow that eating routine, the feeling of hunger or fatigue will not appear. The body is like a machine and when it runs out of energy it does not perform the same.

Benefits of training in winter

In addition to taking into account the recommendations that we have presented, also think that different studies tell us that running in the cold is not only not bad, but also beneficial. Running or practicing any sport outdoors when it’s very cold has many more benefits than you can imagine:

More caloric expenditure : when the thermometer goes down, our body consumes more calories, precisely to compensate for this thermal drop. According to experts, exercising outdoors in winter increases calorie burning by up to 30% more since in cold weather the body must work harder to regulate its internal temperature against external elements, and this is achieved by consuming more calories and part of the accumulated fat. So look at the positives of training in the cold!

More tolerance to cold: physical exercise is a good way to warm up our body through movement. This will increase your tolerance for low temperatures over time. Therefore, do not stay home because of the cold because you will warm up very quickly.

Stronger heart: Cold weather also strengthens the heart, as it causes it to have to work harder to distribute warm blood throughout the body. If you do sports frequently in winter, your chances of developing cardiovascular disease in the future will be considerably reduced.

The importance of motivation for training

Motivation is an internal state that activates, directs, and maintains behavior. It is a term that comes from the Latin “motivus” (cause of movement).

For Psychology, motivation implies internal states that direct the organism towards specific goals or ends. Encourage people to take certain actions and persist in achieving their goals.

In this article we want to show the bidirectional relationship that exists between motivation and behavior, and how the second depends largely on the first. After reading this post, you will understand much better how the worst athlete, whatever the discipline or whatever level you have, will be the one who practices this sport out of obligation, without a reason that encourages you to do so and encourages you to continue. day by day.

Importance of motivation for training

As we have already pointed out, behavior is always oriented towards some goal, that is, there is a purpose for all human behavior. Therefore, we can ensure that the behavior is motivated, whether by impulses, tendencies, needs or desires.

Relationship between Motivation and Behavior

Stimuli are those that, when they appear, generate a need for us (in the case of training or practicing a sport, it could be to be in shape, lose weight, recover from an injury or participate in a specific competition) . This need provokes in the person a state of tension, which produces an impulse that gives rise to a behavior or action (join the gym, start training alone or with a personal trainer, enroll in a test …). If we succeed in reaching the goal set, our body and mind will reach a state of satisfaction , returning the body to a state of balance.

But we must not forget the importance of rewards, since they increase the probability that, in the future, in the face of similar stimuli, the acquired responses will be repeated.

What is a reward for one person may not be a reward for another, or even considered useless. For example, a 5K race will probably be more motivating for someone who has never participated in any competition than for someone who has competed in several triathlons.

Also, the reward itself will not motivate the person unless they feel that the effort put into it will lead to that reward. This is illustrated quite well by a phrase that Dick Vermeil, a football coach who once said: “If you don’t put your best foot forward, then defeat hurts a lot and victory is not very exciting.”

Realistic goals

When we talk about goals and objectives, it is essential that they are realistic . Short-term achievements create long-term stimulus to move toward a more ambitious goal. If my goal is to get a good time in an Iroman having trained for a month, or lose 7 kilos in a week by going out for a couple of days and without taking care of the diet, the most likely thing is that I will not achieve it, and perhaps it will demotivate me . But if I set smaller goals, which week by week, and month by month, I achieve, my motivation will increase, and I will achieve my final goal.

On the other hand, you must never stop visualizing the goal you want to achieve, remember the reason why we started our challenge, what prompted us to fight for a certain dream, and go celebrating and recording each of the achievements and progress that we make on the climb to the top of the challenge set. The importance of motivation for training is crucial to achieve our goals and achievements.

The enemies of motivation

Frustration, monotony, fear of failure, fatigue, anger and rivalry, with the great enemies of motivation.

We can say that there are two types of motivation, mainly: the motivation to flee and escape from pain, and the motivation that directs us towards happiness and pleasure. The greater the second, and the further we see the first, the greater the total motivation.

 

Is treadmill running really good?

With low temperatures (or with the heat of summer) it is more difficult to go out to run so on many occasions we choose to train indoors on the treadmill but … is it really good to run on a treadmill? >

From Personal Running we have wanted to clarify some doubts that arise about the use of this cardiovascular work machine.

Disadvantages of running on a treadmill

Damping

The tape is a surface that offers little cushioning and therefore is a very aggressive surface for our joints, especially for our knees. This does not mean that we cannot perform our activity on the treadmill or that it will cause an injury, but it will be much less aggressive for our joints to run on dirt or on grass.

Our recommendation is to limit its use to short workouts of a maximum of 45 ‘and not to do it in workouts that are too long and intense to reduce the impact on the knees.

Stride

On the other hand, running on the treadmill, sometimes, causes us to unconsciously shorten our stride and even decrease the range of movement of our arms in the stroke, for fear of advancing more than the treadmill advances . This is usually corrected when experience is accumulated on the treadmill and the technique ends up being practically the same as when training on the street, but in the beginning it is usually a fairly common mistake.

False expectations

Stepping on ground that is already moving previously helps our momentum and makes us actually go faster than we could on a static surface. In addition to this help in movement, when running on the treadmill we do not suffer the friction that the air supposes us when advancing on it, which is one more help. Therefore, whenever we run on the treadmill we have to be aware that the pace we are taking would not be the real pace we would take when running outside and thus not create false expectations about our fitness. To simulate more realistic conditions, you should work with a 1-2% incline.

5 trucos para mejorar la velocidad en carrera 1

Monotony

Another drawback, especially psychological, is the monotony caused by always running in the same place without moving, which can lead to abandonment of the activity due to boredom. Most of the time, it is the main enemy and the feeling of fatigue invades us much earlier than when we run on an outdoor circuit where we have to go back and forth. In addition, the fact of being able to abandon the slightest feeling of tiredness weakens us and pushes us to stop running early.

Fatigue

Running on a treadmill will cause us more perspiration than when we run outside. Therefore, our feeling of fatigue will be greater. This, together with the monotony of running on the site, causes us a greater sense of abandonment. To prevent this from happening, it is important to plan a sufficiently long workout and force ourselves to comply with it using tricks that distract us from the laziness of running on a treadmill. The best trick is to vary the intensities and inclinations.

But not all are disadvantages, there are also conditions that make running on the treadmill beneficial on certain occasions.

Advantages of running on a treadmill

The main advantage is that it allows us to run with comfort when the weather conditions are very extreme and make it difficult to run outside.

It can also be a good tool for people who often find it difficult to keep constant rhythms and tend to accelerate and slow down constantly, since the rhythm is determined by the machine itself and you just have to worry about running.

For this same reason it can be a good choice for people who start running , since they will be able to carry a more continuous rhythm and in turn the tape It will help them to go at a higher speed and to last longer doing the activity than if they were doing it on the street.

It is a regular terrain and less muscular effort and balance control are required.

It cannot be said that running on the treadmill is good or bad, it all depends on the use made of it and the conditions in which it is carried out. It can be a good complement to your workouts on the street, to be able to use it on certain occasions, but it should not become your usual training surface. Thus, both options are valid for those who want to enjoy running honeys, but there are external factors that can bring you closer to one or the other. In the case of exiting an injury, for example, it is advisable to restart sports on a treadmill to better control the speed and intensity of the training with a less aggressive surface.

Rational and irrational thoughts in workouts

Normally, we believe that our state of mind is defined by the events or events that occur around us. Although these facts determine a large part of our emotional well-being or discomfort, it is not the only factor that explains it. The rational and irrational thoughts that we have in our workouts are what mark many of our results.

If we assume that only the “facts” mark our state of mind, we would only be in an adequate emotional balance when the circumstances that surround us were positive. However, on numerous occasions events happen that do not make us feel good (for example, not having been able to complete the kilometers we had planned to travel with the bike in a specific training session).

If only the facts set our mood, we would have little or nothing to do before these unpleasant situations that occur around us. However, the factor that most explains the discomfort caused by some of the things that happen to us are our thoughts , or rather, our way of interpreting what happened.

On numerous occasions we give ourselves negative or irrational messages about what happened. That is why it is important to differentiate rational from irrational thinking.

RATIONAL thinking:

  • It is verifiable, evident, consistent with reality, that is, it is based on facts or reliable data and therefore it can be shown that it corresponds to reality (Ex. “I have not improved my time compared to the previous marathon ”).
  • Produces emotions of low intensity and short duration.
  • It helps to achieve goals and facilitate the appropriate action for my own purposes, as long as these are realistic, especially in regard to the expectations we have of reality, others and myself (Ex. ”I will train hard to get it in the next race ”).

IRRATIONAL OR DYSFUNCTIONAL thinking:

  • Produces a negative feeling, sensation or emotion of medium or strong intensity and of long duration (eg “I have not lost time because I am not good enough to run”). >
  • Exaggerates the negative consequences of an event. It is a thought that contains words or implications such as horrible, terrible, frightening, I can not bear it, how is it possible? Never, always … (Ex. “It is terrible not to have exceeded my mark”, “I will never make it”).
  • They reflect unrealistic demands or obligations on oneself or on others – it must be, it must, it should, I hoped, I / I have been disappointed.

Irrational or dysfunctional thinking has the power to induce the athlete into deep insecurity and a perception of little worth. It is important to be aware of what kind of thoughts and messages we use when we fail in our goals.

In order to destroy irrational thinking, we can ask ourselves the following:

  1. Ensure the evidence of my interpretation: How do I know that what I am telling myself is true ?; How could I prove it ?; Why do I know this is true ?; To continue believing it, I have to find facts to support it. Do I have facts? (Ex. What evidence do I have to affirm that I am not good for swimming? Have I never managed to exceed the mark that I have proposed?).
  2. If I find data to support that thought: Is it so terrible ?; I can live with that?; Well it is so, so what? (Eg. Being the first in my sport is important, but… I accept that I have to keep working to achieve it, is it so terrible not to be the first in the first competition I do ?; Maybe swimming is not the sport that suits me best. gives, but there are many others to practice).
  3. Seeking the profitability of my thinking: What advantages is my way of thinking bringing me ?; Is seeing reality like that, is it making me feel / act better? If I can like this, do I solve my problems? (Eg. What do I get thinking I’m not good for swimming? Does it help me improve my technique? Or on the contrary, does it discourage me and make training the worst time of the day?).

Therefore, there are many ways of thinking a little more rationally in the face of the small or large “failures” that we face every day. Every athlete must be motivated to continue aiming high, but these goals will not make sense if they are “irrationally” proposed, or if their thoughts about whether they are achieved or not “attack and blame them”, taking away motivation and energy, instead of help you keep improving.

Therefore, it is convenient to be fair with yourself and not only focus on what has NOT been achieved, always trying to recognize and reinforce the achievements that are achieved, and for this, nothing better than to reflect and honestly review the Athlete career carried out, in which, most likely, there will be more achievements than failures, otherwise… will you continue, today, fighting to improve in your specialty?

The euphoria of the corridor

That physical exercise is healthy is something we all know. In addition to helping us to be better physically (it helps prevent many problems, including cardiovascular problems), it helps to recover from injuries, discomfort and pathologies. In addition, sport contributes to achieving greater emotional well-being . People who do physical exercise on a regular basis report feeling much more spirited and with much more energy.

There is a scientific explanation to clarify this relationship between physical and emotional well-being. And it has a proper name: endorphins .

Get a feeling of pleasure

Endorphins are called pleasure hormones or happiness molecules because they are what allow people to enjoy life, feel delighted by many things, and easily resurface from personal crises without too many emotional scars.

They are neurotransmitters produced by the pituitary gland (central nervous system) naturally in certain circumstances, for example when we get a massage, eat chocolate, laugh or do physical exercise. All these activities have in common the feeling of well-being and pleasure that we get from and with them. Endorphins act directly on receptors located in our brain that are responsible for obtaining the sensation of pleasure.

Runner’s Euphoria consists of the pleasure that you get after doing aerobic exercise for a long time, such as jogging or running regularly.

There are studies that evaluated and studied the levels of endorphins in various athletes before and after running. It was about knowing if there was a physiological level what is known as the euphoria of the runner. The conclusion they reached was that there are certainly areas of the brain associated with well-being that are stimulated by the production of endorphins after two hours of running, which is why the myth of the existence of the so-called Runners High o Corridor’s Euphoria has become a reality. Intense exercise potentially stimulates endorphin production.

Also, endorphins are stimulants. When athletes experience a release of endorphins they feel like they can do even more, as if they have been injected with energy. The more they exercise, the more capable they feel of doing more. And so begins a circle where more activities are done , self-confidence increases, energies are renewed and returns to an optimal state of health.

There are still more

More recent research has found that the high could also be caused by endocannabinoids, chemicals very similar to those found in marijuana . Accumulated a series of kilometers, the body generates hormones causing the generation of endocannabinoids that would enter the brain and generate other compounds with long-term effect. These conclusions appear in a study published in the Proccedings of the National Academy of Sciences of The United States of America where it was demonstrated in tests carried out with mice that they showed elevated levels of endorphins and endocannabinoids after running, an activity they do for fun.

They observed that the mice were less sensitive to pain, less anxious and calmer after running. They also appreciated their willingness to spend time in lighted areas of their cages rather than retreat to dark corners. When the team used drugs to block the animals’ endocannabinoid receptors, the mice were no longer relaxed after running, proving to be as anxious as before their runs and highly sensitive to pain. On the other hand, blocking opioid receptors did not affect her peace of mind after the race.

Run in group

Group jogging also influences the release of endorphins. According to the University of Oxford, in a study with a group of rowers who trained together, a greater release of endorphins was found than those who did it alone, separately. For those who train alone, a good alternative is to run with music, since there are studies that indicate that this helps segregation.

Running in a group is a very popular activity lately because it will help you with your motivation, performance and your economy.
Group training has proven to have many benefits, not only in the social field, but in the field of health and physical and mental level. If you need more information about the race groups, do not forget to contact us, we will tell you all the advantages and benefits of running together.

Everything you need to know before buying a running shoe

Good morning! The Christmas holidays have come to an end and now that time begins when we have to value our resolutions for this new year . Surely we have a lot in mind, which we have been accumulating for several months, but the reality is that we must focus on the ones that really matter and motivate us. Most likely, starting to play sports more constantly will be a very repeated goal, and running will be one of the preferred disciplines to achieve it.

Running offers tremendous freedom , since you don’t need a gym or too many accessories. In fact, we could say that the only non-negotiable element is comfortable and specialized shoes for this activity. Both the training site and the rest of the clothing are important, but they can vary without affecting performance too much. Today, from TiendaCulturista , we are going to give a series of keys when choosing footwear that fits perfectly to the personal needs of each athlete.

What you should avoid

One of the phenomena that have been most linked to the tremendous development of running and fitness in recent years is the improvement, in parallel, of all the factors that surround these sports disciplines. When it comes to running, shoes are essential , and there is currently a very wide range from which you can choose with a surprising degree of customization .

In this context, perhaps simply going for a pair of sneakers could become overwhelming, given the number of options available; however, it is very easy to have the help of an expert who can advise with an authoritative voice. In addition, today’s text will help you to come up with a fairly precise idea of what you need, thus making the task of acquiring the perfect footwear much easier and more effective.

First of all, it is necessary to make clear some basic indications about behaviors to avoid , since they very often result in bad choices. The most important is not to look at the aesthetics of the shoe as an important element when choosing one or the other. We want it to help us run correctly and protect our body as much as possible, so the color or pattern will be variants to pay attention to only at the last moment , when all the others have been clear.

Along the same lines, you should avoid non-specialized stores . The great prestige of running has caused many establishments to launch themselves into offering shoes of this type, but they usually offer little variety and it is not common for them to have qualified advice, so the chances of making a mistake increase notably.

The science of running shoes

Once the most generic advice is clarified, it’s time to delve into the world of running shoes. running shoes. As each person is completely different from the rest, we are only going to emphasize a series of aspects to which special attention should be paid due to their direct influence on the adaptation of footwear to physical activity.

The type of footprint and the running technique are two key elements. For one reason or another, each athlete performs the running sequence in their own way, with small variations that, added together, result in what is known as running technique. Logically, a footprint that puts more weight on the outside (supination) and supports the heel a lot is very different from one that puts all the weight on the inside (pronation) and does not use almost the part of the heel for running. Consequently, they will need two equally different types of shoes.

The frequency of use, the type of surface and the nature of the training are the others three most important factors. The shoes can be designed for high intensity in a short period of time or, conversely, to withstand large temporary workloads. The same happens with the floor on which the sessions are held.

Before going to buy your shoes, take a good look at these variables that we have explained to you today. When you have a more or less formed idea about them, go to a specialized store and speak with an expert salesperson; As soon as you explain your specifications and the kind of training you want to do, he or she will have enough information to indicate a type of footwear that optimizes your performance to the maximum . They will also be able to advise you on the useful life that you can give to the shoes, since this aspect varies a lot: 900-1,000 km as a general rule, although it drops to 400-500 km if it is about competition (lighter).

Training on vacation (on the beach or in the pool….)

TRAIN ON THE BEACH?

The holidays are finally here and with them we go to the beach! What a desire to enjoy long days with nothing to do, relaxing in the sun, eating well and enjoying the beach that we long for all year.

At Personal Running we are the first to support rest and disconnection , however, stopping the activity completely can be counterproductive. Lack of mobility can lead us to feel permanently tired, lethargic, listless, and low in energy.

TRAIN ON THE BEACH AND IN THE POOL !!!

Yes, you heard right! Everything is possible, sunbathing, bathing, walking and TRAINING, it is only a matter of organizing yourself. In addition, you can encourage those of the family who find it most difficult to move to train with you, since the activities on the beach are endless and suitable for all audiences . In addition to enjoying a privileged environment to train, you can end the session with a cool bath that will leave you feeling like new and help with muscle recovery.

Now, What activities can be done at the beach or pool? We give you the ideas, you just have to choose! Remember that it is essential to start and end the session properly, with joint mobility exercises and dynamic stretching in the warm-up and static stretching in the cool down.

Stretching: Abd / adductor ballistic stretching

  • Joint mobility lower and upper body

SESSION OF CAREER TECHNIQUE AND OWNERSHIP
  • Jogging 15 ‘along the beach (barefoot if you’re used to it or wearing slippers) or walking 25’. You can run along the promenade if you have one, through the hard and wet area if you are starting and through the dry sand if you are looking for a greater intensity).
  • 1x (5 running technique exercises + 2x 40 ”/ 30” progressive) / 1´
SESSION OF FORCE
  • 3X (circuit of 2 lower limb exercises + 2 upper limb exercises + 1 abdominal exercise + 1 lumbar exercise) / 1´

* The entire circuit can be done only with exercises with TRX or with self-loading exercises or with exercises with rubber bands. A good option to give it more dynamism is to mix exercises with different devices in the same circuit. Both the trx and the rubber bands can be attached to any lamppost that you have within reach.

Self-loading: Lower arm (chest)

With Medicinal Gum

* We recommend that you vary the exercises you do and progress from 2 to 4 times the circuit. If your goal is to lose weight, you can jog between exercises.

COMBINED SESSION OF STRENGTH AND RESISTANCE
  • 2x (4´running + 1x previous force circuit) / 1´
  • 2x (4´ swim + 1x previous force circuit) / 1´

* This modality that combines strength exercises with cardiovascular activity, has proven to be the most efficient when it comes to burning kilocalories.

* In the same way as in the previous session, you can progress the activity block 2-4 times.

CARDIOVASCULAR SESSION

* For lovers of endurance sports and for all triathletes, the beach becomes a high-performance center where you can swim in open water, ride a bike along the boardwalk and run.

  • Race : you can alternate extensive filming (30-50´ to 65%), with sessions of changes of pace (5x 4´ progressive every 1´) and sessions with changes of terrain (2´ to 60% for wet sand + 1´ to 80% for dry sand).
  • Open waters: you can practice exits and entries into the water (4x entry into the water running + 20 strokes at 80% outward + soft return), as well as extensive swimming (1.5-3km) or changes of rhythm in the water ( 3x 5´ (2.5´al 80%, 2.5´60%)).

* Completing the resistance sessions with abdominal and lumbar exercises will keep your core strong and stable , helping you improve your technique in the activity you do.

Abs and Lumbar

As you can see, there are a thousand options to choose from, the important thing is to organize and take the leap! We guarantee that you will like it and that it will help you face the day with more energy. Before going out, remind you that it is preferable to train first thing in the morning (when the sun is not yet hot), protect yourself from the sun with cream and a hat and always carry a bottle of water.

How to properly stroke while running

In order to run well, you not only have to think about aspects such as stride, rhythm and breathing. Above all, at the beginning. Novice runners forget a very important aspect of running techniques, such as stroking.

The stroke for a runner is of great importance. It helps the runner a lot in momentum, to delay fatigue and balances the body throughout the race. Its good execution also allows another impulse of the stride when coordinating it with our feet.

Thus, there is the false belief that running only has to take into account the lower body. In fact, you can do a test: try running with your arms behind your back or up to check the difficulty.

Therefore, the arms also participate in the running during the stroke, so doing a toning work of the upper body is also highly recommended. In our book : “How I became a runner if I hated running.” Keys to starting running from scratch, we show you many useful aspects of technical running distances through a very entertaining story loaded with overcoming. It will allow you to know what the transformation process of a person who becomes a runner is like and all the stages that occur at that time.

Recommendations to stroke correctly while running

In the stroke while running you must take into account a series of factors to obtain more performance.

Watch your shoulders

It is important that you keep your shoulders without exerting any kind of force or pressure. This means that both the shoulders and the neck should not contract. In this way you will get your arms and shoulders to move relaxed, with ease and thus avoid possible muscle discomfort or contractures.

Caution with position

With the stroke while running, the elbows should be at a 90º angle moving them from back to front. This means that the elbows have to have a position parallel to the direction in which it is advanced. Thus, the hands will almost touch your body at the lowest point when they pass through the waist. At the highest point of the movement, the hands will reach shoulder level.

Hands without tension

Holding your hands without tension means that you do not have to keep your fist in tension. Holding your hands will waste energy. Ideally, wear them relaxed, with neither open nor closed fingers, as if you were picking an orange or holding a chickpea between your thumb and index finger.

Elbows in parallel

When you are running, the elbows should not be in front of the body and since the arm is backwards, they should only reach the midline of the body and not be in front of it, since a bad movement of the arms can affect to the movement of the legs. It is very important to bring the elbows back and they should not reach forward with the body.

Avoid rotation

Failure to avoid exaggerated trunk rotation will cause the elbows and hands to move closer to and even beyond the midline of the body, causing the legs to also move closer to the midline of the body to balance gait, generating excessive energy consumption and possible injuries to the iliotibial waist.

Synchronize legs and arms

It’s obvious, but remember that you always have to keep a clear synchronization between legs and arms when running. If we take a step with the right leg, it will be the left arm that will be ahead of the body.

The arms are very important when running, as they provide balance, propel and favor the direction of the race. In addition, if we take care of their oscillation and movement, they will help us to optimize energy consumption.

Your time is now

New purposes, new projects and many goals, but… how much motivation? This is the question and the key. Why is it so difficult for us to take the first step? Why isn’t today the “time” either?

We feel insecurity, laziness and fear. Why is it so uphill? Exercise in the open air, gyms… we are far away.

Well, there is a bit of everything. The reason on many occasions is, we already know, due to lack of motivation. Leaving the comfort zone is always an effort, a barrier to break down. It is because of this destabilization of the routine that it is so difficult for us to accept changes. The perfect time to start something never comes.

But it is also possible that the reason why it is so difficult for you to be physically active is not because of your lack of will, but because of the simple fact of who you are. In other words, those excuses with which you try to justify your sedentary life may have an explanation.

And it is that despite being very clear that sport only provides benefits both for health and for the state of Courage, there is still a significant part of the population that does not do any type of physical exercise.

It seems that it is due to a genetic condition or predisposition linked to the somatotype of each person. This argument was explained to BBC Mundo by Juan Francos Marco, a sports science graduate from the Alto Redamientos Center. “For someone endomorph, any physical activity is much more difficult than for a person from the ectomorph or mesomorph group, and that makes them more predisposed to lead a lazier life. If they exercise, it is more for a medical recommendation ”, he points out.

The psychologist Sherry Pagoto explained in her article ´The real reason why we do not exercise´, published in the magazine Psychology Today, that if it is difficult for us to do sports it is simply because of the uncomfortable situations that are generated and not by laziness.

This means that physical exercise has consequences that do not fall within our comfort zone. And it is that when we do sports we sweat, we get dirty, we get cold or hot, we get wet if it is outdoors and it rains, we get injured or we have to exercise in front of strangers in the gym.

Human beings are programmed to seek short-term rewards, so it is difficult for us to continue doing sports on a daily basis if we do not quickly achieve the results we want. For this reason, exercise is related to positive memories of sports to motivate us to continue practicing it.

You have the right

And let’s be clear. We all have the right not to exercise, to accumulate the fat we want, to have everything hurt every time you make efforts or to gasp when increasing the rate of your step.

Of course, you also have every right in the world to have the diseases you want as a result of your sedentary lifestyle, to be listless and bored with your life, even sometimes depressed. You even have the right to complain about doing nothing and look in the mirror and say “let’s see when I start doing something” or “how I would like to be more fit and get rid of that abdominal fat.

Really, is that your goal? Do nothing?

The time is now

Yes, you have already found the moment. It is right now. So get started now! Do not think about it, or justify anything. There is nothing that can change your decision. Do it!

The possibilities are many. Surely next to work, your home there is a gym or a personal trainer who can help and advise you, to tell you where to start.

It’s clear! The “comfort zone” protects us from extremes, but … Are we willing to sacrifice moments of maximum motivation, enthusiasm, adrenaline, happiness and success to avoid painful moments, sacrifice, defeat and failure?

Life is much more and you have to live it to the fullest. If you are not satisfied and want to achieve what you have always wanted, Personal Running wants to do its bit to help you achieve it.

But … What do I do?

SET YOUR GOAL : explore within yourself and find what you really want.

BE AWARE OF YOUR COST: once your goal has been decided, take into account the effort, time and / or changes that the route will entail to get it. Set short, medium and long term objectives. This will facilitate the achievement of the final goal, making the journey more motivating and enjoyable.

ASSIMILATE THE OBJECTIVE AND MAKE IT YOURS : be consistent with your decision and accept the objective as it is. Now you know what it means to make it possible. Trust your possibilities to get it.

SEARCH THE MEANS TO ACHIEVE IT : you have already assimilated your objective and it is time to find a way to achieve it. Depending on your objective, there will be different options:

  • Start by yourself: changing undesirable routines and introducing new healthy routines .
  • Join a group of people who do physical activity and exercise outdoors that you like or that lead the way of life you want.
  • Include online support from a professional to guide you towards your goal in a coherent and progressive way.
  • Be part of a training group for the sport you want, where you can share your passion in a fun way.
  • Having a personal trainer to guide you in training , helps you prevent injuries and, to achieve your goals in the most efficient way possible.

SET A START DATE : the easiest way to beat laziness and get out of our” comfort zone “is setting a deadline and writing it down on the calendar. In this way, we can prepare ourselves mentally and physically for the chosen moment.

ATTITUDE IS THE BASIS : face change and start your activity with enthusiasm, enthusiasm and joy. Maintaining a positive attitude will help you enjoy the path to your goal, as well as making you feel better and happier.

CONSTANCE-PATIENCE-PERSEVERANCE : the key to fulfilling your purposes is to understand the time involved in each small step, be patient, believe in yourself and be persistent in training. Things done in a hurry and anxiety come and go, when things are done right, the results come and go.

ENJOY THE SMALL ACHIEVEMENTS: be fair to yourself, learn to enjoy and reward your little feats and the short-term goals you achieve. Your final wish will come and the more you’ve enjoyed the time to get it, the better.

 

Burn fat on the January slope with just two exercises

Good morning! We are now reaching the final stretch of the first week after Christmas . These days of missing vacations, meetings with family and friends and the Christmas spirit; but also to finally rest and return to a calm rhythm of life . It is a week of transition , in which we reintroduce ourselves to our routines trying to get back on track quickly, a goal that, in sporting terms, is usually very difficult.

Going back to training after a vacation period is hard, much more if what we leave behind are a few weeks of excesses in all senses (eating, drinking, partying, etc.). In addition, the famous January slope looms at every corner and in the workplace it is time to start many annual projects. In other words, it is a difficult time , both for lack of form and for lack of time to dedicate to sport; Therefore, from TiendaCulturista we are going to teach you burn fat and maintain physical shape with just two simple exercises that you can do anywhere.

The difficulty of returning to the sports routine in January

January is a month full of contradictions. The list of good resolutions , in which there is surely some point referring to sports habits, contrasts with work stress —even vital — of starting the year: new tasks, projects to manage or simply a momentary increase in workload.

In such a context, it becomes very difficult to establish a routine of physical activity consistent and with a sufficiently frequent training frequency. It is something that can be very frustrating, since it gives the feeling that, for very good intentions with which the year starts, the rush of day to day does not allow us to fulfill any of them. However, there are solutions for everything.

The fitness revolution, which has brought this sport to the top of the most practiced, has led to many advances of all kinds. From the proliferation of gyms to the increase in professional nutritionists, through improvement and customization of training types . This last phenomenon is what interests us, insofar as it is responsible for one of the most extraordinary realities of fitness: there is a workout for each person.

The ability to adaptation that has been achieved is practically maximum, with a malleability that adjusts to goals, demands, aptitudes, machine arrangement, personal preferences and, of course, lack of time .

The routine that we are going to propose today, from TiendaCulturista , has a duration of less than 30 minutes . In fact, depending on the intensity and the demands of each person, it can be completed in a very, very short period of time. These are two exercises that, well performed several times a week, achieve such essential goals as burning fat and increase in physical fitness at the generic level. It is important to note that the number of series and repetitions, as well as the training pace, are 100% customizable , so you must adapt them to your characteristics and your goals. Some personal trainers recommend, as a standard, the 2/10/10 ratio: 2 exercises, 10 reps, 10 sets.

A two-exercise routine that you can do anytime, anywhere

Exercise 1: Burpees. Start in an upright position. Bring your hands to the ground, support them, and with a small jump, bring your feet back into a push-up or push-up position. At that point, do a full push-up and, When you are raising your body to finish it, take advantage of the momentum to take another leap with your feet, bring them into your arms and stand up. Instead of standing, maintain the momentum that carries you upward and perform a vertical jump with your hands above your head. The moment you land from that jump, chain the movement with one more repetition: bringing your hands back to the ground, etc.

Exercise 2: Mountain climber. Rest both hands on the floor, arms fully stretched out. Your torso should form a straight line and your legs should also be straight, with the front of the feet resting on the ground. The exercise consists of successively bringing the right knee towards the right elbow and then the left knee towards the left elbow. It’s a similar feeling to trying to run on site, so the more intensity you put in, the better. Reps are counted every other movement, so that both legs work at the same level.