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More Than Sport Training

6 Stretches to avoid knee pain

Published: 06 Mar 2016

1) Wall Calf Stretch 

Find a wall you can lean against. Facing the wall, flex your right foot and position your heel right where the floor meets the vertical surface. Your toes should be elevated, while your heel remains on the floor. Keeping your heel on the ground and your leg as straight as possible, lean toward your front leg, holding the stretch at its deepest point. Lean in for five seconds at a time before releasing, working to deepen the stretch. Repeat the same stretch with your left leg. Aim for 10 to 15 reps on each leg—or more, if you’re still experiencing tightness.


2. Calf Smash With Lacrosse Ball 

Sit on the ground and pull your right foot close to your butt so your knee is bent. Wedge a lacrosse ball (or yoga/massage ball) below your right knee, sandwiching it between your calf and hamstring. Create a “compression force” by pulling your shin toward you, then rotate your foot in alternating circular movements to help create space in your knee joint. Continue until you feel tightness in these areas being relieved, then switch legs.
 

3. Half-Kneel Hip and Quad Stretch 

Kneel on one knee (feel free to put down a towel or mat) with your other foot planted flat on the ground in front of you. Make close to a 90-degree angle with both of your legs. Lean forward toward your front leg, stretching the front of your hip downward. Next, grab the ankle of your leg planted on the ground, and pull it toward your rear for a deep hamstring and hip stretch down the front leg, all the way to your knee. Move in and out of this stretch for 10 to 15 reps or more, depending on your level of tightness.


4. Quad Foam Roller Stretch 

Stretching your quads is vital, as they get adaptively short from all the sitting most of us do every day and are often under constant tension. Lie facedown and with a foam roller under your right leg, right under your quad. Put the majority of your bodyweight on your leg, and roll slowly. Instead of simply rolling up and down, roll your leg from side to side too, focusing pressure on the tighter spots of your muscles. Switch legs. Continue rolling until this feeling is no longer painful. If that’s impossible (as it might be for some runners!), do it for at least five minutes.
 

5. Wall Hamstring Stretch 

Lie faceup with your left leg flat on the ground, foot flexed. Take your right leg and prop it up on a wall or table, or use a resistance band. This stretch should radiate down the back of your leg, beginning in your knee. Once you find the deepest point of the stretch, alternate in five-second sequences between contracting and relaxing the foot of your right leg. If you have greater flexibility, hold the ankle of your right leg and pull it toward you. Aim for 10 to 15 rounds of five-second holds, and continue if you still feel tight. Repeat with your left leg.
 

6. Straight-Leg Raise 

Lie faceup with one knee bent and the other leg the ground in front of you. Lift your straight leg up approximately one foot, rotating your leg outward (the entire leg rotates outward, so toes point on a diagonal instead of straight up to the ceiling). Do 3 sets of 10 to 15 reps, alternating legs.

http://greatist.com/move/knee-pain-relief 

 

 

 

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5 ways to overcome common obstacles to running

Published: 06 Mar 2016

Runners World have their say on overcoming days where you really can't bring yourself to get out there.

http://www.runnersworld.co.uk/training/get-over-it-5-ways-to-overcome-common-obstacles-to-running/13661.html?utm_content=bufferb5b84&utm_medium=social&utm_source=twitter.com&utm_campaign=buffer 

Here at Hapi, we feel one of the best ways is to make sure you have a training buddy. If you know their going to be there, you'll make that extra effort, especially on those cold winter mornings. Now that we are heading into Spring, we can hopefully say goodbye, for now anyway,to the dark cold mornings and look forward to the sun popping its head out.

Over the last couple of years I have spent near on 2 years injured and, even though I used to be very active, getting back into it is proving amazingly difficult. I have joined Healthhaus with my girlfriend and just about to start up some running and circuits on the beach with a good friend. Without having my training buddy, I would use my usual excuse that I am too busy and have far too much work to do. What a numpty. 

I have also just ordered myself a new pair of Cloudsurfers from ON Running so no excuses now. 

 

 

 

 

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5 Training Tips for the Last Minute Runner

Published: 23 Sep 2014

From the Huffington Post

More challenge, less mileage:
You're limited on time, so you will need to be realistic about your mileage leading up to the big day. Instead of focusing strictly on the number of miles, try and make the next few weeks really count. Get in shorter workouts, but increase your speed and challenge (hill sprints or track intervals are always a good option here!).

And if you're at least two weeks out, look for a shorter race (half marathon for a full marathon, 10k for half marathon, etc.) to challenge your body by racing vs. just running the distance. Whatever you do, don't try to knock out any intensity or serious miles the five days before your race; it'll only do more harm than good.

Make a nutritional plan:
A lot of race day blunders can be attributed to poor nutrition rather than lack of fitness. The best way you can ensure a better race day is to be prepared when it comes to your fueling. Make a plan for your intake, and stick with it leading up to the big day. Make sure you know what foods you can tolerate while running and make a game plan for how much and how often.

Also, don't ever underestimate hydration: Stay on top of your liquids, and drink plenty of water leading up to and during your race!

Set realistic goals:
Be honest with yourself when setting your expectations for race day. If you didn't train consistently, you may not PR. You may even walk some of the race. If you go into the race with a practical mindset, you're more likely to stay positive and have a good race despite any training pitfalls.

Sleep and recovery: 
Never discount sleep, ever. Sleep is one of the most important training tools you have. Make sure you get adequate rest especially the five to seven days leading up to the race. By then, your training is complete and quality sleep and ample rest can be the difference between a good and bad race day.

Start slow:
You've made it to race day! You're pumped. The crowd is pumped. The starting gun goes off, and you're feeling so great, you might break your personal record or even place in your age group! OK, not so fast... Slow your roll, literally.

If you're under-trained, its always better to start slow, not only to allow your body to warm up properly, but also to ensure you have enough in the tank to make it across the finish. The good news is that if you start slow and aren't feeling the effects of the race about mid-way through, you can increase your pace gradually until you are within reach of the finish line. The better news? If you stick to the plan and stay conservative in the first half, there's a good chance you won't have to drag yourself across the finish!

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New Training Blogs

Published: 03 Oct 2013

MTS will be launching various training blogs from running tips, to how to keep gyms interesting, suspension training or maybe how to improve that forehand.

In house and guest bloggers will be sharing their knowledge.

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