How to run correctly?

Running is one of the best activities. There is no specific equipment needed, it is very healthy, helps to stay fit and also it can be really enjoyable. Anyone can engage with this activity; however there are some things that every runner should be aware of. To not harm yourself, you need to use correct running technique which includes posture, breathing and foot strike.

Correct running posture is very important to reduce the strain on neck, shoulders, legs and other parts of body. Wrong posture can cause muscle sprain and other traumas. Remember that all the running time your body must be relaxed. Don’t strain your muscles too much, but keep your head up and beck straight. Don’t let your head to go forward, because it can cause too much strain on the neck and spine. This is typical mistake of many runners, because if your backbone is not perfectly straight, you will feel more comfortable with your head down, but you need to watch yourself. Don’t let that happen. Also it is important to relax the jaw and neck. That might seem meaningless; bet tension of face muscles can also impact other parts of the body. One of the most important aspects of posture is the placement of the shoulders. Keep them parallel to the ground. Don’t let them rise up, because it will harm your beck and arms. The last aspect of posture is the arms. Keep the joints in 90 degrees and swing the arms freely between your chest and waist.

Breathing is even more important, because the air is really necessary while doing any activities. If you won’t take in enough of air, it can cause headache, side cramps and dizziness. Wrong breathing also can cause sore throat and even pneumonia. It really can harm your body in many ways. Unlike posture, there are many breathing techniques available. It is correct to either breath through nose or trough mouth. Breathing through nose is better because than you take in only warm air and lungs are not so loaded, but for many runner breathing through mouth seems more comfortable, because than it is possible to take in more air. The best way is to take the air in through the nose and out through the mouth, however it is quite challenging to push you to breathe this way all the time. Whatever breathing technique you choose, make sure you take some deep breathes and keep your entire breathing organ relaxed. Let the air go through all the body. The best method is to use so called belly breathing, but it takes time to learn how to actually use it.

The foot strike is very important to not harm your legs. Leg traumas are the most common among the runners, just because of wrong foot strike. Foot strike means the way how the foot hits the ground. There are two most common techniques – heel striking and mid-foot striking. In heel striking the heel hits the ground first, but in mid-foot striking almost the full foot hits the ground at the same time. Mostly all the people use heel striking, because that is also the way how we walk. It is lot easier, but it can cause traumas. Usually more experienced runners with right muscles developed, starts to use mid-foot technique automatically.

All of this might seem very complicated, but actually it is not. At the beginning to takes some time to find the right techniques and it can be hard to push yourself to run correctly, but with time all of this will happen automatically and you will be able to fully enjoy your runs.

How to motivate yourself to be active?

We all know how good it is to be active and do some sports. It can help to avoid from cardiovascular diseases and it is a great way how to stay fit. Despite all of that, lot of people still doesn’t do any training or other activities. It takes some time and also willpower to start an active life, but it is lot easier if you know how to motivate yourself.

The first step is the hardest, so find some inspiration from others and explore the wonderful lives of active people. Read some fitness and active leisure blogs. See how active lifestyle has changed people lives and find some activities that you find interesting and binding. Active life doesn’t necessary means running or lifting weights in the gym. There are many interesting and fun activities which are really entertaining.

When you have the feeling that you are ready to start some exercises and become active, find a company or professional trainer that will help to start trainings and will motivate you to keep on the track. It is better to start the trainings together with someone who knows what to do. If you have no experience and knowledge of active lifestyle, you can make some mistakes that will only harm your body. These people will also help you to continue what you have started, even when it gets hard.

The next step is to include the activities into your everyday routine. No matter what activities you have chosen, devote some time for them every day or at least few times a week. If you do that, you will probably get used to it very quickly and there won’t be need to push yourself every time. It will seem very ordinary and you won’t even notice how activities have become an integral part of your everyday life.

When you will be used to active life, don’t make any excuses. Many times people skip one or two trainings which causes the desire to quit everything. If you really have to skip some training because of serious reasons, make sure, you will keep training as soon as it is possible. This is the biggest mistake people make when it comes to being active.

The last motivator will come to you naturally. It is the good feeling and fit body. You will feel how much better your life become. You will feel less tired, stronger, and happier and also will look a lot better. When it comes to that, many people are willing to keep up the good work to improve the results.

Actually it is quite a simple to find motivation to be active. The beginning is the hardest part, but once you have started the motivation finds you. Just pick something you can really enjoy and don’t look for excuses when it gets harder.

Great low-impact activities

Many people don’t want to engage with any sports and start to live active, because they think it is physically very hard. They associate any workouts with shortness of breath, muscle ache, sweating and other unpleasant feelings. Some intensive workouts really can cause that, but there are also bunch of simple low-impact activities that are appropriate for anyone. You don’t necessarily need to run many kilometers and lift heavy weights. Here are advises for those who want to be active without pushing themselves too hard.

The first activity is simple walking. If you normally walk for one hour, you can burn almost 200 calories. Just like running, also walking engages almost any muscle in humans’ body so you won’t need to do any other exercises. Also walking is not traumatic. Unless you are walking on slippery surface, there is almost no chance to harm yourself. There is no preparation or knowledge needed. Just go outside and walk. You won’t even feel tired, but your body will be engaged with great amount of activities.

The next activity is horse beck riding. Although you might think that horseback riding is not even a real activity, because all you have to do is sit, that not true. It is possible to burn around 370 calories from one hour of horseback riding. That is because you have to sit very still and control almost any muscle in your body while doing that. It is like doing stretching workout. At the end of activity you might feel a little bit tired, but while being up to horse beck, you probably won’t feel anything but excitement and happiness.

Skating and inline skating are also very easy, fun but at the same time efficient activities. You can burn almost 600 calories in one hour while skating. Skating and inline skating are both very similar activities, because there are almost the same body movements used. You can choose which one you like best or which one is available for you. They both ensure great cardiovascular training and also muscle training. This activity might be traumatic, if you haven’t learned correct technique, so start very slowly. One you know how to do it correctly, you can have some great time on skates.

Swimming is another great activity, that is not complicated and won’t make you feel exhausted, but it allows you to burn around 400 calories in one hour. Actually the electivity of swimming depends on the chosen style, but even if you just try to float above the water without any specific technique, you will be able to lose some weight and strengthen your cardiovascular health. Swimming is very fun; no matter you’re doing it in pool or natural waters. Just be careful, especially in natural water, because they can be very unpredictable.

And the last activity is rowing. Rowing a boat can help you to lose more than 300 calories in one hour, but there are bunch of other gaining as well. First of all, it really helps to get a great posture. Also it is a good cardiovascular and muscle training. Beside all of the health benefits, rowing is really exciting. Just imagine being somewhere in the middle of natural waters an exploring the nature. It really is a great activity that won’t make you feel anything unpleasant.

Sport and active leisure in winter

Lot of people thinks that any outdoor activities are meant only for summertime and when the wintertime comes they stop training or spending time outside, because cold weather can make them feel sick or uncomfortable. That is definitely a wrong way of thinking. If you do everything right, you don’t need to worry about cold weather and you can even take advantage of possibilities that wintertime can provide.

If you choose the right outfit and gradually habitude your body to the activities in cold weather, you can do almost any kind of sport or outdoor activity also at wintertime. Of course it won’t be possible to play football in snow or swim in a waterbed cowered with ice, but if the snow or ice makes no obstacles for the activity, you can do it. For example, it is possible to run or cycle at winter, just choose the thermo sportswear and be more careful. Don’t push yourself too much if you feel uncomfortable and be aware of ice, because in winter it is a lot easier to slip and get injured.

However, if you think that doing typical summertime trainings in wintertime are not meant for you, there are a lot of winter sports you can try out. For example, you can easily replace your summertime cardio trainings with cross-country skiing. It is as healthy as cycling, running or swimming and also gives the same excitement. Even more, it allows you to enjoy the scenic winter landscape. If you have never been on the ski before, rent them and hire an instructor. From the first time you should be able to understand if this activity is meant for you or not.

If you don’t have any place for cross-country skiing or just don’t like it, try skating. You can either go to a public ice rink or use some frozen pound. Also skating is good for your health and fitness. Just be careful with it, because skating is quite traumatic activity. Learn how to skate gradually and challenge yourself.

If you don’t do cardio trainings at all and in summertime your favorite activities are team sports such as street football and basketball, you can replace them with ice hockey. Just like with regular skating, find some ice rink and stay active. It will be even more fun if ice hockey is something new for you. Only remember that you first need to learn how to skate appropriate to won’t get injured.

Of course, those are not the only outdoor winter activities. You can also try snowboarding, alpine skiing, sledding, snowmobiling, curling etc. Actually the list of outdoor winter activities is almost infinite and everyone can find something that is appropriate for him. However if you have a principle that wintertime is not appropriate for outdoor activities, at least exercise outdoor. You shouldn’t stop training for more than three month just because of cold weather.

Nordic walking

If you are looking for some new type of active leisure that is suitable for all ages and fitness levels, but at the same time can give you some real health and fitness benefits, then choose Nordic walking. Although, many people think it’s the same as simple walking and don’t really associate it with sport or serious activity, it is one of the best exercises you could ever perform.

Nordic walking actually is lot more similar with Nordic skiing than simple walking. In Nordic walking there are specially designed poles used for harnessing the power of the upper body to propel you forward just like in Nordic skiing. That means in Nordic walking, unlike regular walking, the whole body is being engaged.

Nordic walking is cardiovascular training just like running, swimming or cycling that means you can get the same health improvements as from all these activities. Nordic walking improves the blood circulation and breathing, so this type of active leisure can help to avoid from such illnesses as stroke, diabetes, heart diseases, asthma and even some types of cancer. Just because in Nordic walking you don’t move as fast and intensive as in other cardiovascular trainings, doesn’t mean you can’t improve your health.

The same refers to fitness. Nordic walking is just as good as running or even better for getting into shape. In Nordic walking almost every muscle in your body is being engaged, that means you are training all of them at the same time and also burning a lot of calories.

But Nordic walking is not just a sport. It is active leisure which means you can really enjoy the process of it. Nordic walking can be done at any location, so you can go to some interesting places and instead of simple walking, you can choose Nordic walking. You can go on a trip and walk around with Nordic walking poles, so you wouldn’t feel so tired and would improve your health at the same time.

So if you are interested in this active leisure, first you will need to get the right equipment. Actually all you need is poles. Just don’t buy the trekking poles instead of Nordic walking poles, because they are meant for different usage. If you are not sure how they look, better ask for a help from a shop assistant or some professionals. There is no need to buy special clothing for Nordic walking. Any comfortable sportswear will be fine.

After that you need to learn the right technique. Actually it is very important, because if you will use the poles incorrectly, that won’t be Nordic walking anymore. It is very important to know how to harness the power of the upper body, so all the body would be engaged equally. In Nordic walking you need to swing your arms from your shoulder with your elbows straight and hold the poles loose. Don’t push yourself with poles, but only even the power from upper body. For the first time it would be better if you hire an instructor.

Try Nordic walking for a few times and you will notice the difference from regular walking. It is a good way to stay fit and relaxed at the same time.

Benefits of cycling

If you want to start living more active and healthy, you need to take up some sports activities. If you don’t know what exactly you want to do, we definitely suggest taking up cycling as your new hobby. There are many reasons why exactly cycling is the best activity and why everyone should get on a bike as soon as possible.

First of all, cycling is a lot less traumatic activity than most of the sports. You don’t need to have any specific knowledge about cycling before doing that, so there is almost no chance you can hurt yourself by doing it wrong. If you know how to ride a bike and set the seat, that’s enough of a preparation. Also risk of falling and getting injured is little if you wear helmet and don’t ride too fast. Other similar activities, for example, running, is a lot more traumatic, because you need to know everything about breathing, position, taking steps etc., to not damage your health. That refers to most of the sports and other activities.

There is also no secret that cycling is very healthy. Just like any other cardiovascular training, cycling is healthy, because that improves the blood circulation, overall physical fitness and performance of many organ systems especially respiratory system and digestive system. Cardiovascular trainings are definitely the best activities for health and like it was said before – cycling is the safest one of them.

These health improvements also make your mind sharper. It is all connected – your lungs and blood circulation develops and that means your cerebration improves as well. Your brains needs oxygen to work and this is the way how to improve that. Might seem odd, but from cycling you can get smarter as well, because of improvements of brain activity.

Of course, cycling is also a way how to stay fit. It is not necessary to have intensive cycling trainings. You can burn a lot of calories even from few minutes of normal cycling. So this is the best way how to lose some weight and gain some muscles without feeling exhausted after trainings.

Beside all these health and fitness benefits, cycling is also fun. It is not hard and you really enjoy it. Either you do it alone or with some company, you can relax and enjoy the little journey. Being outside and seeing what’s happening there is always more exciting than staying at home.

Cycling also is not too expensive sport. You do need to buy or rent a bike and helmet, but lot of other sports costs more. Besides, if you buy a bike, it can serve you for many years without much of maintenance.

You can see how much benefits you can get of cycling. It is definitely one of the best types of active leisure, because it is easy, safe and good for your health. Just try it few times and you will see how much fun you can get from this activity.