Running doesn’t have to be boring or tedious — and it shouldn’t feel like a chore. There are a few simple measures you can take to benefit your health and improve your running in the process. Here are some run hacks I discovered by accident that will hopefully improve your running life too.The idea is to work your muscles to exhaustion. As long as you push hard and go until you can’t push anymore, you will achieve great results.
No more seat
The average person spends more than half of their day sitting.
A sedentary lifestyle is associated with many health problems. Weight gain is the most obvious health risk. However the effects on the cardiovascular system are profound. Our hearts and blood vessels (arteries and veins) only stay healthy if we have bouts of exercise. During exercise, the heart can increase its pumping from 5 litres per minute to 30 litres a minute.
For office workers,simply standing up at your desk is not the key to getting fitter. Although you use more calories standing than sitting, if you stand still you have a greater pressure of blood in your veins at your ankles and also the cartilage in your joints gets squashed and can get damaged.
Moving the legs pumps the blood up the veins back to the heart. Moving enough to increase the heart rate improves the health of the heart and also the arteries by increasing blood flow. The brain gets perfused with an increased flow of blood with more oxygen and the movement of the body stimulates the brain The movement of the spine and shoulders stops muscle cramps and aches – and the weight is moved over the surface of the cartilage, stopping just one area being pressurised.
It’s all very well to recommend you move about more, but unless you’re employed as a gym instructor or prepared to sacrifice your weekends for a shop job, staying active all day can prove difficult.
Tips for your run
◾Try not to sit for more than 30-40 minutes. Stand up to stretch, change position and walk around a little.
◾Look for small opportunities to exercise during the day. Use the stairs instead of the lift or escalator, get off your bus/train/tube a stop earlier and walk or take a walk during your lunch break.
◾Try ‘Straighten Up’ – a simple, three-minute exercise programme for all ages, designed to help strengthen the spine, improve posture and help joints.
1.Try a series of sprint intervals
Give yourself a mile to warm up. Once you feel ready, incorporate some sprints into your run. Sprint for 30 seconds, then walk or jog for 30 seconds. Try to do this at least 10 times before finishing off your run with a nice jog for a cool-down.
2.Create a trace with obstacle
Find a path with stairs or a road where you have to climb. Run up and down the stairs 4-5 times. Running up and down will engage your calf muscles and help you burn fat from your buttocks and hips.
While you run, stop and perform planks. Hold the plank position for 30 seconds to one minute then rest for 10 seconds. Set the interval for planks for about 4-5 minutes. Plank will challenge your abdominal muscles and help you lose belly fat.
4.Switch up your running style
To up your heart rate and burn more calories, make some changes in your running style from time to time. Run with higher knees for about 20 seconds or twist more from your torso.
5.Alternate run with body moving
Pick a distance. Run half of your distance and then do a mini workout, using just your body weight. Incorporate push-ups, dips, squats, lunges, sit-ups, burpees, side planks, Russian twists, mountain climbers, and more. Do each exercise at least 15 times before moving on to the next one. Once you’ve completed your exercises, go through them all again. After completion, run the rest of your mileage.