Perfect Running Form, Perfect Race
Everyone dreams of running the perfect race but not everyone has the drive to work on their running form. That’s a shame, because when it comes to marathon running, form is incredibly important. If you can perfect your form then you have a much better chance of getting the time you want at your next marathon.
To help you along, consider five effective tips for improving your running form:
#1: Stay off your heels.
Never extend your leg out so far that your foot lands on the heel. Many beginner and casual runners do this and they end up with shin splints, back pain and a whole host of other problems. When you are training longer distances for marathon running, you have to make sure you are not landing on your heel. This will not only make your running stronger, but it will make training more comfortable on your body and reduce your chances of injury.
Aim to bring your foot down on the front ball or land flat-footed. This will give you the strongest spring off for smoother run and will protect your joints and muscles from strain.
#2: You are not a kid hopping puddles.
Did you ever try to jump over large rain puddles when you were a kid? When you try to leap over a large area and make it fully to the other side before you hit ground, it is natural to stretch your front leg out as far as possible. You are reaching.
Proper running form does not reach like that. You are not trying to make it over the puddle and there is no reward for taking the longest strides. Your strides must be adequate to keep your body propelling forward with consistent speed and grace, but you don’t want to look like a ballet dancer leaping through the air.
If you are over reaching in stride you will be forced to land on your heels. That is one way of determining if your stride is adequate or beyond what is necessary.
#3: You are not a camel.
You can’t go back to hopping puddles and you can’t act like a camel in marathon running, either. Some runners want to hunch forward too much when they run, creating an unnatural posture and throwing the body off-balance. This can be bad for your back and very bad for your time.
While focusing on your running form, try to stay as upright as possible. You can lean just a little forward if it helps you feel centered and balanced, but this should not be a hunched position. Keep the bumps out of your back and shoulders!
#4: Don’t bounce your way through training.
Next time you head out for a run, pay attention to the amount of bounce you have in your stride. If you feel you are bopping up and down just as much as you are propelling your body forward, then you are too much like the Easter bunny and not enough like a successful marathon runner.
All that extra bounce is going to do is eat up your energy so you have less to give to your training. Marathon running is incredibly demanding on your energy, so this is a very important aspect of running form to correct if you feel it applies to you.
#5: Keep your body strong and lean.
It is very difficult to perfect your running form if you don’t have the lean muscle to sustain that perfect posture. Similarly, if you are eating the wrong foods or packing on the pounds you won’t have the energy needed to sustain marathon running with proper running form.
Besides getting out there for your training sessions, you have to cross train. Add in some strength training for your upper body so your arms and chest balance out the muscle that naturally develops in your legs, buttocks and hips. Do other forms of cardio exercise that burn fat and keep your body tone, limber and ready for the road.
When you run short distances, you might do fairly well without focusing on running form. Once you cross into the longer distance and take up marathon running that form becomes far more important. It can control the impact felt on your joints and muscles and give you a smoother stride. In the end you will find it easier to keep to your marathon pace and make your goal time in an upcoming race.
via runaddicts.net
Nokia N8: The World???s Largest Stop Motion Film
Nokia is making another big push to promote the quality cameras on board their latest range of phones, by partnering with Aardman Animations and Wieden + Kennedy once again to create the Gulp animation, a new Guinness World Record animation filmed on the Nokia N8.
The stop motion fim is shot entirely on the new Nokia N8, and aims to showcase the Carl Zeiss optics and its 12-megapixel photography capabilities. They managed to place three phones elevated some 36 meters above the ground on a cherry picker on a beach in South Wales, in the UK, to cover a canvas of 42 meters x 24 meters… Basically creating the “World’s Largest Stop-motion Animation”. Crazy effort…
Do you remember the last world record stop motion animation by these guys?
It was the “World’s Smallest Stop Motion Animation“
According to research, there are certain food items that help you burn calories with just the act of eating them.
What would you do if someone told you that there are such things as fat burning foods? According to research, there are certain food items that help you burn calories with just the act of eating them. This is quite good news for those weight loss advocates. Here are some of them, possibly the top 10.
Lean cut chicken
It doesn’t necessarily mean chicken alone, almost any meat would do for they are rich in protein. Chicken however has the lowest cholesterol and fat content except the skin, which is totally the opposite. The white meat in good serving size will help you burn calories just by eating them. It takes a lot of energy to digest meat, thus burning more calories and fat in the process. This is also the reason why some diets promote protein over carbs. Well, you don’t have to necessarily eat protein alone, just add them and make sure you have healthy preparations as well. Expect the effort to be countered when you had the meat soaked in oil.
Spices
Spices specifically cayenne pepper and chilies are good additives to flavor up your meals and they are quite versatile that you can add them to almost any dish even your pizzas! Studies have shown that pepper component capsaicin helps lower fat and burn fat at the same time. It also promotes metabolism. You may notice at times that you sweat while eating a considerable amount of spice and this is evidence your metabolism is having a boost.
Olive oil
Yes, oils are fat but olive oil is different. It is actually a good source of fat that can help you lose weight. It provides healthy source of calories unlike most oils. Olive oil contains monounsaturated fat that helps you burn calories and fat. More than that, it also lowers cholesterol level. Of course we don’t expect you to drink them like water (that would turn out quite bad), but you probably want to have them in food preparations where you would likely use oils.
Low fat dairy products
There is a good connection with weight loss and calcium. Studies have shown that people drinking or having low fat dairy products rich in calcium had better outcomes with weight control. In low fat dairy products however they contain both protein and calcium, both apparently help metabolize fat. Choose your low fat milk of course like those skim and non fat yogurt.
Garlic
Garlic can help you burn fat. It has certain component that helps in burning fat by reducing bad cholesterol. Adding them to your meals also add up to the satiety value.
Citrus fruits
Some foods contain chemicals that are conducive in reducing fat amount in the body, one of them is citrus fruits. A good intake of your oranges and lemons will help you burn fat effectively and also provide a good source of vitamin C good for your immunity.
Apples and berries
Apples and berries contain chemical called pectin. Pectin essentially limits the amount of fat your cells can absorb. It involves a certain bind with water at cellular level in which helps remove fat deposits. Apples are quite a good snack and can give you full nutrients.
Broccoli
Broccoli or basically any green veggies contain a lot of fiber. Fiber as we know acts as a good booster for metabolism. Eating a good amount will help you control appetite and also allows more fat burning due to the boost in metabolism.
Whole grain
Whole grains and oats are great bulk food items. It lowers your appetite and makes you feel full. Also it contains a lot of fiber helping you burn more calories and fat just by regular intake. It is always a better option to choose over whole grain products for your cereals and bread.
Green tea
Green tea contains an antioxidant called EGCG which acts on burning calories throughout the day. Green tea is great taken as a drink and in replacement to coffee if you dislike too much caffeine. Natural green teas can give you lesser caffeine content but still help you stay away awake and alert.
Of course eating may help you burn fat but it doesn’t totally mean that it is the only thing you should do. There are definitely a lot of approaches for weight loss and you can add this technique to your main activities. Don’t forget exercise and a healthy living. Good luck!
via runaddicts.net
Daniel Giovanni 