Besides the obvious, there are some simple tips that will increase your running stamina and speed when running. What are the obvious?
- Wear correct and supportive shoes and if you wear insoles, make sure you wear them running too
- Warm up your joints before you head out
- Don't run on an injury
- Always consult your doctor before beginning a new fitness plan
Five Key Points to a Good Running Form by Professor Daniel Lieberman
1) Don't Over Stride: Meaning don't place your foot too far in front you of. It will not gain you much distance and you're increasing the risk of injury!
2) Land on a flat foot: Most people run on the ball (front) of their foot not allowing the heel to be part of the landing of your foot. Put the focus on your center of your foot, think about it next time you go for a run!
3) Run Vertically: DO NOT LEAN FORWARD. Always focus on standing upright and all your upper body weight should be right on top of your hips, just like when you're lunging.
4) Don't Thump: Meaning be light on your feet! Try taking out your headphones (if you wear them) and listen to your running rhythm. If it sounds more like a thump rather a light tap then you're a thumper. I used to be a thumper and I realized I was 'hopping' when I was running, so I stopped lifting my knees so high and changed my stride to become more narrow.
5) Ease into it: Take it slow, you will not be able to run 2-3 km in your first few runs. If you are a beginner you must take care of your body and start of slow and steady.
Everyone needs a little pick-me up here and there. Before you reach for that cup of coffee, try these bad boys and feel that rush of energy the natural way :)
1 cup pitted dates
1/2 cup frozen blueberries
1/2 cup shredded coconut
1/4 cup cocoa powder
1/2 teaspoon sea salt
1/4 cup mixture of nuts (I used mostly almonds, a few walnuts and a few pecans)
1/4 cup seeds (pumpkin seeds, sunflower seeds, chia seeds, flax seeds)
1/2 cup oats
- Blend all ingredients (minus oats) into a food processor.
- Once all ingredients are blended and the texture is quite sticky - I add whole oats to thicken it up but if you are gluten intolerant, coconut flour can be substituted.
- Once you have desired consistency, roll into granola bar shapes, sprinkle with sesame seeds, coconut or chia seeds and wrap individually.
- Store in the fridge.
I would like to dedicate this delicious recipe to Brittany Manley and Kathryn Gidluck. Thank you for making 'fudge' delicious and nutritious....
4 tablespoons organic honey or pure organic maple syrup
4 tablespoons coconut oil
4 tablespoons almond butter
1/2 cup shredded coconut
3/4 cup cocoa powder
- Melt oil, honey or maple syrup and almond butter in pot on low
- Slowly add cocoa powder and mix well
- Remove from heat and add shredded coconut
- Mix together until fully combined
- Pour ingredients into a tin and freeze for a few hours
- Once frozen cut into 1cm x 1cm pieces to satisfy your chocolate craving!
Belly fat SUCKS! I know. The question people most commonly ask us at TeckFitness is, "How do I get rid of my belly fat??" I'm going to be honest with all of you: belly fat is 96% diet. So put down that beer, glass of wine, french fries or donuts. Your new 6 pack starts in the kitchen and finishes with TeckFitness :)
The foods in this list help your belly by absorbing water, speeding up your metabolism and help curb cravings by keeping you feeling fuller for longer!
The moves in this list will leave you breathless and so sore in the core that you won't even be able to laugh! haha...ouch that hurt :)
Top Belly Fighting Foods:
> Dark green leafy veggies (my favorite is kale)
> Oats (NOT the instant kind)
> Olive oil
> Beans (I know they may make you toot)
> Green tea, ginger & peppermint tea
> Ground flax seed or flax seed oil
Top Belly Fighting Moves:
Cardio Intervals: I've said it before and I will say it again, intervals are the MOST EFFECTIVE form of exercise to lose weight. Mixing up your moves from 30 seconds to 1 minute of intense cardio moves with 1-2 minutes strength enduring moves is the way to go. Try these:
> Mountain climbers
> High Knees
Planks: Simple yet effective. Make sure your shoulders are at a 90 degree angle and your hips are down. Your shoulders must to line up with your wrists/elbows. This will ENSURE your weight is properly distributed and will prevent injury.
> Plank walks
> Plank raises
> Alternating side planks
> Plank rows
> Plank supermans
> Plank twists
Pure Core: Activating your core will always help rebuild that tummy muscle, however these are moves that will show results ONLY if you've gotten rid of the fat that is surrounding your core. Once again, there is no such thing as spot reduction (ie. doing 1000 sit-ups everyday and getting a perfect core.) You must incorporate diet and cardio. The following moves work your core:
> Oblique twists
> Classic crunch (proven to be the most effective abdominal exercise)
> Leg extensions (lower abs & penis lines)
> Russian twists
> Toe touches
For examples of these exercises check out TeckFitness Workout Videos
Feeling weak, anxious and unconnected to my body lead me to start exercising. I joined a dance class once a week and after every dance class I had a glow about me, and it wasn't just from the sweat that I built up in class, it was something more. I realized it was the endorphins that were being produced from the physical activity I was doing. Join me and start moving and feel the difference. Read my blog to get motivation, try the exercises I've posted, contact me for personal training, bootcamps, workout cards or just go for a walk. Any activity is good activity.