Many of you will have been told by a physio that you are not allowed to run for a period of time due to an injury or ‘niggle’.  Now be honest, how many of you have half heartedly gone to the swimming pool, executed some relaxed breaststroke lengths and convinced yourself that the light swim three times a week is keeping you just as fit as that half marathon schedule you have been following? ….. Weeks later the run back to fitness seems de moralizing and agony… where has all of my fitness gone?????

Have you ever noticed how many of the worlds top athletes come back from injury fitter and faster than ever before? This isn’t just natural talent. Sure the frustration of rest and not racing builds motivation but the time out using bikes, X trainers, the pool for swimming and aqua jogging has also achieved something else. We are convinced that the extra strength and muscular endurance gained through the weeks of intensive X training can create a better athlete.

So our advice is always to add aerobic X training to your weekly running mix and here’s some tips on how to do it………. 

Its not difficult to x train instead of running, all you need to do is re create your running schedule but as x training. Literally.

So, have a look at your original running plan and think about the intensity required that day. Now choose a discipline such as cycling or the X trainer to recreate this.

If your plan said run 5 x 5 minutes @ threshold intensity then get on the bike or step on the x trainer and re create the run session. Warm up as you would on your run feeling quite easy for 5-10mins, then adjust the resistance or increase the speed to achieve your desired threshold effort level. Threshold when you are running should feel like 3-4 word answer pace, so threshold when you are x training should feel exactly the same. Execute the session, warm down and voila!…. You have stayed just as fit without harming that niggle.

Like wise, if it’s an endurance long run day then recreate this as a long x training session by either going for a long bike ride or if in the gym then use different cardio machinery. Yes try several bits of kit and replace that longer steady run. Keep the intensity to 7/10 and maybe work for 10-20 mins on the bike before switching to the X trainer and then progressing to the rower and so on. You could even finish with a swim and suddenly 60-80 mins have passed!

30-45mins easily plus some strength and conditioning or core work afterwards is another fabulous session. A great impact free day and good replacement for a recovery run.

However, don’t wait until you are injured to x train!! Any of these sessions can be slotted into your weekly mix as a replacement to a harder session or easy recovery run. Decide upon what you want to gain from the workout before walking through those gym doors….. x training is also a great new stimulus that can challenge your body differently therefore aiding weight loss and avoiding plateau…….. and if that hasn’t convinced you, we don’t know what will!

Happy x training!

Phoebe and Nick

Related posts:

1. What is Cross Training?
2. Strength Training Enhances Distance Running Performance
3. Glossary of Training Programme Terminology

We are always talking about training, writing about training and setting plans. So, like many coaches and writers, I suspect we have become guilty of just assuming you all know exactly what we mean when we say the magic words tempo, fartlek, progression run or X training. The truth is there so much jargon out there and so many ways for you all to train.

In this article we are going to look at what X training really is and why it could be so important. Many of you will be doing it already as lovers of the gym and classes and for some of you we hope this article explains why you should be including it now in your weekly mix. In the weeks ahead we will also look a specific X training sessions, benefits and top tips………

Some of us are born to run yet for some of us every run can be a challenge. Those of you who have looked in envy at those elite types who look like they could run all day will know exactly what I mean here. Yet the reality these days is that most of our elite performers (The Paula’s of this world) all spend hours in the gym completing rehab exercises, lifting weights, engaging their core muscles and exercises aerobically in the pool, on the bike or on X trainer machines etc. These days its not just about running, we have changed and so have our lives.

We used to all have manual jobs and our strength came from our work, home life and generally being busy. As kids we were allowed to play more and even PE lessons were tough. So why is this X training relevant?

Well to be honest we are now more fragile than ever before and break quite easily. Three and a half times your body weight is forced through the foot with every stride and we have to change from one leg to the other constantly as we run, unless you have mastered another technique of your own of course! It’s not the first stride that hurts you but the body might start to suffer after thousands completed each week.

Now interestingly the heart doesn’t know the difference between going for a run or X training and swimming, it just works as hard as you ask. The muscles do though as running is totally weight bearing and the hardest form of exercise, yet most natural also. So the clever athlete will run as much as they know their body will allow but X train also in the training week to boost fitness without the risk of injury.

We always recommend the new runner to X train 2 or 3 times a week combined with a couple of runs if possible. This way we can strengthen the muscles and improve posture before increasing the running volume.

We also tell runners who are sore from running in recent days to X train instead of following their normal plan therefore reducing the risk of injury and allowing muscles to recover actively.

Now, there are 2 types of X training we need to know about. One is your conditioning work, which focuses on strengthening muscles but won’t make you fitter. This is your Pilates, core conditioning, weights and floor work. All very important and we need to be strong with a great posture to run well.

The other is aerobic conditioning such as swimming, cycling, aqua jogging (yes running in the pool with a buoyancy aid!), rowing and other clever machines. This exercises the heart and muscles and will definitely keep you aerobically fit.

So our top tip for this week is- include X training in your weekly mix and you are less likely to get injured and you will get stronger and faster along the way.

Next week we start to focus on some key sessions for aerobic X training in the gym. You really can faster without running more……

Good luck,

Phoebe & Nick

Runningwithus.com

Related posts:

1. How Aerobic X Training Can Boost Your Running!
2. Cross Training Tips
3. What is The Best Form of Strength Training for Women Part 2

Now if I am honest I think he has a point here. This could get out of hand and what’s the point of me having a wonderful Gortex running jacket, warm tops and tights if I am going to let the elements always win. There is no substitute for running outside and getting the fresh air. The contrast of being stuck indoors working or at home all day with being outside, the chill on your face, your mind becomes clear and unlike in the gym, the scenery changes.

The reality is though that there will be days and evenings when the treadmill will have to be my best friend.  Those days when its not safe outside due to ice or snow, or its getting late and I don’t want to run alone in the dark.  So my decision and my advice is to run outside as much as possible, enjoy the various elements the winter will throw at you and only run on the treadmill to stay safe.

There are a few top tips we can give you though when using the treadmill in your training.  Some are obvious and others will definitely keep you super fit.

• Never tie the top you took off or towel to the side rail. It will unravel, fall down and wrap around your feet causing an embarrassing fall in front of the whole gym. Remember, we want to look good on the treadmill!
• Put the gradient up to 1 degree. This makes the treadmill feel similar regarding resistance and friction to running outside.
• Don’t get competitive! Yes we have all got on the treadmill next to the bloke who always looks across to see your speed and then sets his to run a fraction quicker. Leave him to his testosterone journey and run your planned session, effort and pace. Don’t start racing him………..leave him to feel male, superior… and over tired.
• If the gym has a head on mirror, then use it. The treadmill really is a top place to check your form. Remember, run tall, elbows in, have a slight forward lean and be light on your feet.
• Keep the run interesting. Yes you can listen to music or maybe watch the TV but this is also about training. Take your mind into a zone where you visualise being in a race or outdoor training session. Put yourself there and train well. Don’t get distracted.
• Use the treadmill to your advantage by getting the effort or pace absolutely right. Warm up easily by building the pace for 5-10 mins and then run the session or run you had planned. The treadmill can be great for practicing your planned 5k, 10k, half marathon or marathon pace.
• If new to the sport then the treadmill can be a huge help. Set it to 1 degree, as we suggest above, and aim to complete a walk run session. Mix periods of running (2-5 mins) with short bouts of brisk power walking (marching out and swinging the arms powerfully).  Your aim is to gain confidence and take your training outside when you feel ready.

So lets mix it up this winter and only give in to the elements when safety becomes an issue girls.

Phoebe

Related posts:

1. Treadmill Running
2. 5k Treadmill Workouts
3. Shin Splints/Treadmill Running

For health, fitness and weight loss purposes, there are really no disadvantages to treadmill training. A calorie burned on a treadmill is the same as a calorie burned during any other activity. Cardiovascular fitness is improved at a similar rate whether you run on a treadmill or outside on the road or track. The treadmill provides many added benefits including injury prevention, safety, and convenience.

There are some disadvantages for competitive runners. These disadvantages are related to the lack of specificitywhen training for a race. There is a rule of training called the “rule of specificity” that says training should closely mimic the activity you are training for. There are very definite differences between treadmill running and free range running that violate this rule.

Here is a list of the Advantages and Disadvantages associated with treadmill running.

ADVANTAGES

Adverse Weather – you look out your living room window. The wind is howling, The rain is falling and maybe turning to snow. You have a five mile run planned. Are you really going to venture through your front door and into the miserable weather? Unless you are an absolute fanatic you are going to stay huddled in front of your fireplace (TV). In situations like that, a treadmill is the perfect answer. You can perform any of your training runs in the safety and comfort of your own home or at your gym. A treadmill takes the weather factor out of the equation. You can always jump on your treadmill and do nearly any session that you could have done outdoors. If ice or snow is present, running on the treadmill will certainly provide a better workout than running outside in those conditions.

Speed Work / Interval Training – successful interval training depends upon running the repeats at a fairly precise speed and at a precise distance.

When doing interval training on a treadmill, you can set thepace and be assured that you are running at that speed throughout the repeat. The treadmill does not allow you to slow down or speed up. It forces you to maintain your target pace throughout the repeat or session.

Consistent Pacing – when you begin to tire during your training runs, you will slow down. You do not realize that you are slowing down because you feel like you are running at the same rate of perceived exertion. In other words, you still believe that you are running at your target pace.

The treadmill will force you to maintain the pace that you had planned for the session. The only way to slow down is to intentionally reduce the speed of the treadmill. This consistent pacing benefit can actually make treadmill training a higher quality session than track or road training.

Easy Runs – you cannot run hard and fast all of the time. Your muscles need time to rest and recover. Without that recovery time, you will not be able to complete your harder sessions and consequently you will not improve. Easy runs are necessary to allow your muscles to recover from hard, intense or long running sessions. It can be very difficult to run at a pace easy enough to allow for muscle recovery. It can feel very slow and therefore many runners have a tendency to perform their easy runs at too fast a pace.

Novice runners can also benefit by using the treadmill for easy runs. It is important for a new runner to strengthen unused tendons and muscles gradually before doing any intense or fast training. Setting the treadmill at an easy pace will help avoid any tendency to run faster than they should.

Hill Training – hill running is one of the best and most efficient training methods for building running strength, running economy and improving race performance. The problem is that many runners live in areas that have few hills, if any. So, what do you do if you lhave no hills around you? Easy, just get on your treadmill. Most treadmills will elevate from 1 percent to 12 percent.

Injury Prevention / Rehabilitation – running on concrete and tarmac day in and day out places a lot of stress on the connective tissues in your legs. This can lead to potential overuse injuries.

High quality treadmills that are produced today give you a stable, but more forgiving surface to run on

Great For Novices – the treadmill is ideal for Novice  runners. Many new runners feel a bit intimidated by the sport and by more experienced runners. There is no reason for them to feel this way, but many do none the less. The treadmill gives novices a great place to start and to gain confidence in themselves so that feeling of intimidation melts away. Most new runners start with walking. The treadmill is a great tool for incorporating those first running steps into a training program.

Heart Rate Training

Training by heart rate is a currently popular method of monitoring running intensity. Many mid and top level treadmills have built in heart rate monitoring capabilities. Some monitor heart rate by the use of a belt that wraps around your chest and others use monitoring pads on the treadmill handle grips. You can get more information on Heart rate elsewhere on this site together with information on Polar Heart Rate monitors.

Variety of Training Sessions

Treadmill workouts have an unlimited number of possible combinations of speed, distance and incline. You are able to design a run that will provide you with the exact training that you desire. There is no outside training area that can give you everything you want in a session Only the treadmill gives you this kind of flexibility. This is an advantage to runners of all abilities from a novice to an elite runner.

DISADVANTAGES

The treadmill provides many benefits. But, as with everything, it is not perfect. Along with its many advantages, the treadmilldoes have some disadvantages:.

Specificity

One of the “laws” of training, is the law of specificity.This simply means that your training should be as specific as possible to your training goal. In other words, your training should match your goal as closely as possible. You are training to run outside on the road, trail or track and run races, not to run on a treadmill. There are physical differences, which include lack of wind resistance, lack of changing terrain, running on a moving belt, bio-mechanical differences and psychological differences.

Lack of Wind Resistance

When running on the treadmill, you are obviously running in a stationary .position. You are not running through the air. When you run outsideyou are running through the air, which creates resistance. The faster you run, the more of an effect the air resistance has on you. You can compensate for the wind resistance by elevating the treadmill, one or two percent.

Running Bio-Mechanics

In addition to the wind resistance problem, there is some evidence that running bio-mechanics are different when running on the treadmill. Here is a brief summary of the reported running mechanics problems that have been associated with treadmill running.

Stride Length –The more experienced runners tend to have a longer stride on the treadmill than when free running. The less experienced were found to be the opposite; their stride length tended to be shorter

Less Forward Lean – Some studies have determined that some athletes run with less of a forward lean when running on the treadmill. This can cause more energy being wasted on up and down motion and less energy focused on forward momentum.

Running Surface

The even and soft surface of the treadmill is an advantage in many ways, but it does present one major disadvantage. When running outside you encounter a variety of uneven surfaces; stones, soft areas, hard areas, dry areas, wet areas and various combinations of these surfaces. The challenge of running over these surfaces improves your propreoception or the ability of your neuromuscular system to recognize the effect these types of surfaces have on your muscles and the position of your body parts and joints. This is veryimportant to runners because it effects balance, power and running economy. Running on the treadmill removes this very important part of training.

Psychological Differences – Psychology plays a large role in the performance of runners. Treadmill running has several psychological factors that can affect the benefits of treadmill training.

Lack of Visual Awareness – When running outside you are moving past trees, buildings, cars and other people.When you are on the treadmill, you are not moving so you do not have those visual cues that signify movement.

Running in a Confined Space – A correctly fitted treadmill gives you more that sufficient room for even the longes trunning strides. However, the limited size of the running surface of the treadmill can give the impression that you may either “run off” the machine or“fall off” the back. This commonly leads to a shortened and/or more vertical stride. Claustrophobia is also a feeling that can occur when running in an tight enclosed space.

Lack of Confidence –This is quite common for runners who have spent all their running life outdoors and are not used to what some would say the “artificial” running on the treadmill.

Boredom- This is the biggest of all the mental barriers of treadmill training. Running “on the spot” can be boring and tedious.

Related posts:

1. Shin Splints/Treadmill Running
2. 5k Treadmill Workouts
3. Is The Treadmill Good For Me?

The other major body part that requires strength training for running is the trunk and hip area commony known as the “core”. These muscles are not so obviously involved with running as the leg muscles, yet nonetheless serve a very important role in pelvis and trunk stabilisation and posture control. Biomechanical research has shown that for the legs to work effectively in propelling the body, the pelvis and trunk must be rigidand supported by its muscles, otherwise the drive from the legs will be wasted.

These muscles are best trained with a combination of isometric or static exercises and slow controlled dynamic exercises, of small specific range.

Understanding your core:
Your body’s core – the area around your trunk and pelvis – is where your center of gravity is located. A strong core gives you:

• Increased protection and “bracing” for your back.
• Controlled movement.
• A more stable center of gravity.
• A more stable platform for sports movements .
• When you have good core stability, the muscles in your pelvis, lower back, hips and abdomen work in harmony. They provide support to your spine for just about any activity.

Example Exercises:

Superman 
Core (body weight) 

Exercise Description:
Superman

Instructions:
1) Start position: Lie face down on floor with hands down at sides. You may place a rolled towel under forehead to clear face from floor.
2) Raise chest and head off floor keeping feet in contact with floor.
3) Return to start position.
4) To increase resistance, extend arms and place hands overhead.
5) Do not raise head past 8-12 inches – excessive hyperextension may cause injury. To vary exercise raise feet while raising trunk.

Crunch
Core (body weight) 

Exercise Description:
Crunch
Instructions:
1. Start position: Lie back onto floor or bench with knees bent and hands behind head. Keep elbows back and out of sight. Head should be in a neutral position with a space between chin and chest.
2. Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders off floor or bench.
3. Return to start position.
Remember to keep head and back in a neutral position. Hyperextension or flexion of either may cause injury.
Training The Upper Body:

To complete the strength analysis, we must consider the upper body. This are is less important for 10k running, but for an all-body, balanced strength programme some upper body exercises should be included. Once again the emphasis should be on strength endurance.

A practical way to train the upper body without devoting too much time to it would be too cover most of the major upper body muscles in two or three exercises

Example exercises:

Bench Dip
Chest (bodyweight)
Tricep (bodyweight) 
 

Exercise Description:
Bench Dip

Instructions:
1) Sit upright on bench and place hands hip width apart with fingers pointing forward. Place feet flat on opposite bench with legs straight.
2) Start position: Slide glutes off bench with elbows slightly bent.
3) Lower body by bending at elbows until elbows are at 90 degree angle.
4) Return to start position.
Chinup
Lats (bodyweight) 

Exercise Description:
Chinup
Instructions:
1) Position hands shoulder width to slightly narrower than shoulder width apart with underhand grip (palms facing towards body).
2) Start position: Hang with arms fully extended and elbows forward. Feet may be crossed with knees bent.
3) Pull body up until bar is below chin level.
4) Return to start position.
5) Remember to keep the movement controlled with the body stable to minimize momentum and body sway. If the bar is too high, it is advisable to use a step to ensure proper hand placement as well as safety.
Standard Pushup
Chest (bodyweight)
Tricep (bodyweight) 

Exercise Description:
Standard Pushup
Instructions:
1. Lie face down on the floor with hands palm down, fingers pointing straight ahead, and aligned at the nipple line.
2. Place hands slightly wider than shoulder width, and feet should be at hip width with toes on floor.
3. Start position: Extend the elbows and raise the body off the floor.
4. Lower your entire body (legs, hips, trunk, and head) 4-8 inches from the floor.
5. Return to the start position by extending at the elbows and pushing the body up.
6. Remember to keep the head and trunk stabilized in a neutral position by isometrically contracting the abdominal and back muscles. Never fully lock out the elbows at the start position and avoid hyperextension of the low back.

Related posts:

1. Home Exercises For Your Core – Part 2
2. Post Birth Strength Exercises
3. What is The Best Form of Strength Training for Women

The major benefit to exercising in the water is the protection it offers for your joints.

When you run, every time your foot hits the pavement, a shock equivalent to five times your body weight will travel up your legs and into your spine.

Exercising in water eliminates this shock impact, protecting your joints. Experts believe that the buoyancy of the water can reduce the impact on your joints by over 85 per cent.

Many athletes often train in water when they are recovering from an injury so they can still train their muscles but without putting extra stress on a weak joint.

Swimming to Supplement your Training

Do you get a better workout?

Just because exercising in water is softer on joints does not mean it is a softer workout. Working out in water means your muscles are forced to work harder, burning more fat and toning them up faster than land-based exercises. This is because they are fighting the water every time they move.

The extra pressure of the water on your legs also pushes more blood back up into the top half of your body. This makes your heart work harder, raising your heartbeat and burning even more calories during your water workout.

Can anyone do aqua-exercises?

Aqua-exercises are ideal for somebody returning to exercising after an injury or a long period of inactivity because they are so gentle on your joints.

They are also recommended for older people as the water gives them greater movement and flexibility than they would have on dry land.

New mums and those with lower back problems can also benefit from aqua-exercises as the water supports them, taking pressure off the spine.

You do not have to be an Olympic swimmer to take part in aqua-exercises either. The majority of aqua-exercises take place in water no deeper than chest height and your feet will always be able to touch the floor. Some of the exercises could even help boost your confidence in the water, improving your swimming technique.

If you are pregnant or suffer from arthritis, you must mention this to your instructor before beginning any aqua-exercises.

Pregnancy can cause some of the joints to become more mobile – particularly in the pelvis – so you can injure yourself if you are not careful. Arthritis sufferers can also damage their joints if they push them too strenuously.

Aqua jogging – What is it?

Aqua jogging is the latest trend in aqua-exercising and aqua jogging clubs and classes are now appearing all over the UK.

Aqua jogging involves wearing a special aqua jogging belt made of foam that straps onto your back. The belt works like a life jacket, keeping you buoyant and floating in the water.

Beginners should start off in shallower water, but the aim is end up in water that reaches your neck for a really intense workout. The belt helps keep you upright as you run on the spot, supported by the water.

Keeping your head and chest lifted, your shoulders above your hips and stomach and buttock muscles drawn in tight, co-ordinate your hand and leg movements as though you are jogging on dry land.

Start with a few minutes every day and build up to 20 minute sessions three or four times a week. To increase the resistance and intensity during your workout, cup your hands and push down with your feet whilst jogging. Also try and focus on how hard you are kicking rather than how high.

Why is it better in the water?

Aqua jogging immediately eliminates any of the pressure on your joints associated with jogging on dry land.

Apart from burning extra calories, boosting your heart rate and increasing the intensity of your workout, the added pressure and massaging effect of the water on your thighs can help eliminate cellulite, although this has not yet been scientifically proven.

Aqua jogging is frequently used by athletes during periods of rehabilitation and is a central part of many physiotherapy treatments for patients recovering from back problems.

Contacts:

Contact your Local Authority to find out if they run aqua classes at any of their swimming pools.
Aqua jogging belts from Mobilis Health care. For stockists contact 0161 678 0233 or visit www.mobilishealthcare.com
Health Clubs:

Esporta Health Clubs www.esporta.co.uk
Virgin Active health clubs www.virginactive.co.uk

Related posts:

1. What is Cross Training?
2. What About The Usual Stretching Exercises – Part 2
3. What About The Usual Stretching Exercises

If you are a beginner, you should know that there are hundreds of 5k Training Programs you can enroll into. The important detail is to be consistent in your training routine so you can finish the program successfully.

Personally, I am a big fan of 5k races. They help me stay fit and they relax me after hard working days, but not in an exhausting way.

I usually complete 5k workouts 3-4 times a week on my treadmill. Treadmills may not replace outside running 100%, but they can help you train for a 5k (either you are a beginner or an intermediate runner).

Treadmills usually have preset 5k treadmill workouts and this is why I warmly recommend them to any runner. The 5k preset workouts control the incline of the treadmill automatically and the distance goal is set from the beginning (3.1 miles or 5k). You only control the speed of the belt (depending on your training level) and you enjoy your score at the end of the ‘race’.

Another detail you should know about treadmills with preset 5k workouts is that they come with different intensity levels to choose from. Intensity is controlled through the incline value. And even if you don’t need to run at 7% incline while you are in an actual 5k race, on the treadmill you complete a very efficient cardio workout.

My favorite preset 5k exercises are available on the LiveStrong treadmills. And there are 2 workouts in particular I find quite challenging:

Hills 5k:

Warm up: 2 minutes at incline 0.5% and 2 minutes at incline 1%

Workout:

• Segment 1: 0.16 km at incline 1.5%
• Segment 2: 0.16 km at incline 1%
• Segment 3: 0.16 km at incline 3%
• Segment 4: 0.16 km at incline 2.5%
• Segment 5: 0.16 km at incline 4%
• Segment 6: 0.16 km at incline 5%
• Segment 7: 0.16 km at incline 4%
• Segment 8: 0.16 km at incline 6%
• Segment 9: 0.16 km at incline 4%
• Segment 10: 0.16 km at incline 5%
• Segment 11: 0.16 km at incline 4%
• Segment 12: 0.16 km at incline 2.5%

Cool-Down: 2 minutes at incline 1% and 2 minutes at incline 0.5%

Mountain 5k:

Warm up: 2 minutes at incline 1.5% and 2 minutes at incline 2%

Workout:

• Segment 1: 0.16 km at incline 2.5%
• Segment 2: 0.16 km at incline 3.5%
• Segment 3: 0.16 km at incline 5%
• Segment 4: 0.16 km at incline 4.5%
• Segment 5: 0.16 km at incline 6%
• Segment 6: 0.16 km at incline 7%
• Segment 7: 0.16 km at incline 6%
• Segment 8: 0.16 km at incline 8%
• Segment 9: 0.16 km at incline 6%
• Segment 10: 0.16 km at incline 7%
• Segment 11: 0.16 km at incline 6%
• Segment 12: 0.16 km at incline 4.5%

Cool-Down: 2 minutes at incline 2% and 2 minutes at incline 1.5%

The 12 segments will repeat until you reach the 5 k or 3.1 miles distance.

If you don’t have this particular brand, you can customize a workout on any other treadmill and you can simply change the incline and the speed throughout the exercise manually.

When you choose to run on the treadmill, there are a few recommended tips you should consider:

• If you don’t finish the entire workout it’s ok. If you get tired or feel discomfort, stop and retry later. Increase your efforts gradually.
• Once you succeed to complete a 5k race, focus on your speed. Increase the speed value for each segment gradually, but make sure you oversee your target heart rate at the same time so you don’t over stress your body.
• Wear good running shoes.

I warmly recommend choosing the treadmill as a solution to train for 5k races because: training will seem easier, you can monitor your heart rate and you can keep a log of your workouts results.

If you plan to enter a race, you can alternate treadmill running with outside running so that you become familiar with the environment where the actual race will take place. But if you need a convenient training solution because you lack free time or the weather is bad or any other reason, the treadmill can be helpful.

This article is written by Anna Ursu. She writes more about treadmill workouts at Runreviews.com

Related posts:

1. Treadmill Running
2. Is The Treadmill Good For Me?
3. Shin Splints/Treadmill Running

For these exercises you will need a Stability Ball. These are available at most sports retailers and Department Store and are quite inexpensive to buy.

Understanding your core:
Your body’s core - the area around your trunk and pelvis – is where your center of gravity is located. A strong core gives you:

• Increased protection and “bracing” for your back .
• Controlled movement.
•  A more stable center of gravity.
•  A more stable platform for sports movements.

When you have good core stability, the muscles in your pelvis, lower back, hips and abdomen work in harmony. They provide support to your spine for just about any activity.

EXERCISE FOR YOUR CORE AT HOME PART 2
Image	Exercise	Sets	Repetitions
	Elbow Bridge Starting Position: Place forearms and elbows on the ball and form a plank or bridge position. Hold for the prescribed number of seconds. You should feel your abdominals working during this exercise.	1 2 3	30 secs each
	Oblique Curls 1. Sit in upright position on the Stability Ball with feet flat on floor. 2. Walk feet forward allowing flexaball to roll underneath body until it is positioned on lower to mid-back region. Raise hips slightly to create a “table top” position parallel to floor. 3. Place hands behind head with elbows back and out of sight. Head should be in a neutral position with a space between chin and chest. 4. Leading with the chin and chest towards the ceiling, contract the abdominal and raise your right shoulder up toward ceiling. 5. Return to start position and repeat with the other shoulder. 6. Remember to keep head and back in a neutral position. Hyperextension or flexion of either may cause injury.	1 2 3	20 each side per Set
	Crunch (feet on ball) 1. Start position: Lie back onto floor or bench with knees on top of the ball and hands behind head. Keep elbows back and out of sight. Head should be in a neutral position with a space between chin and chest. 2. Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders off floor or bench. 3. Return to start position. 4. Remember to keep head and back in a neutral position. Hyperextension or flexion of either may cause injury.	1 2 3	25 Reps per Set
	Prone Pull Ins on Ball Start Position: Roll out on the ball so that your shins are on the ball and you are supported by your hands in a table top position. Pull the ball using your feet towards your chest. While doing this bend your elbows in a pushup fashion. Return to starting position.	1 2 3	10 Reps per Set
	Low Back Extension 1. Lie face down on the Stability Ball with knees and feet on floor. 2. Flexaball placement should be at abdominal to lower chest region. 3. With hands on chest, raise trunk 4-8 inches. 4. Lower to start position. 5. To increase intensity, position ball down towards hips, feet wide with knees off floor. Hands may be placed behind head and overhead to further increase resistance. To increase stability, place feet against wall or stationary object.	1 2 3	15 Reps per Set
	Knee Lift Lie on your back and place a Stability Ball behind your knees. Secure it with the backs of your legs and your feet. Lift your knees towards your chest and then return to the starting position.	1 2 3	15 Reps per Set
	Glute Drop 1. Assume back lying position on ball. Place hands at sides with palms down on floor. 2. Start position: Hips are close to the floor with your knees bent. 3. Raise hips off floor by pressing heels into floor. 4. Return to start position. Trainer Comments: Dont worry about the bar	1 2 3	15 Reps per Set
	Lateral Crunch on ball 1. Start by lying on your side across a Stability Ball with your knees on the ground. 2. Lift your shoulders up laterally so that you perform a side crunch. 3. Return to the starting position and repeat for the required repetitions. 4. Repeat with the other side.	1 2 3	15 per side per Set

Related posts:

1. Home Exercises For Your Core
2. What is The Best Form of Strength Training for Women Part 2
3. Post Birth Strength Exercises

Understanding your core
Your body’s core — the area around your trunk and pelvis — is where your center of gravity is located. A strong core gives you:

• Increased protection and “bracing” for your back .
• Controlled movement.
• A more stable center of gravity.
• A more stable platform for sports movements.

When you have good core stability, the muscles in your pelvis, lower back, hips and abdomen work in harmony. They provide support to your spine for just about any activity.

EXERCISES FOR YOUR CORE AT HOME PART 1 PROGRAMME
Image	Exercise	Sets	Repetitions
	Stick Crunch 1. Start by lying on your back with your legs bent to 90 degrees. 2. Holding a stick or broom handle with both hands reach up and crunch towards your feet. 3. Slowly return to the starting position and repeat for the desired repetitions	1 2 3 4 5	20 Reps per Set
	Ankle Wiggles 1) Start position: Lie back onto floor or bench with knees bent and hands at your side. Head should be in a neutral position with a space between chin and chest. 2) Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders off floor or bench. Reach for you ankle with one hand and repeat with the other side. 3) Return to start position. 4) Remember to keep head and back in a neutral position. Hyperextension or flexion of either may cause injury.	1 2 3 4 5	30 Reps per Set
	Straight Arm Hold Starting Position: Lie on your side with your right hand on the ground. Lift yourself up to form a plank with your right arm straight and your left arm on your side. Hold this position for the recommended number of reps. Repeat with the other side. Trainer Comments: Hold 5-10 sec each rep	1 2 3 4 5	10 Reps per Set
	Straight Leg Obliques Starting Position: Lie on your back and raise your legs straight into the air. Rotate your legs keeping them straight to the side and the then return to the starting position. Repeat to the other side.	1 2 3 4 5	20 Reps per Set
	Janda Sit up 1. The performance of this exercise is done by sitting in a normal situp position feet flat on ground but vigorously tightening hamstrings and glutes. 2. This will cause the hip flexors to be inactivated in a process called reciprocal inhibition which basically means that opposite muscles to the contracted ones will relax. 3. As you begin the exercise fill your lungs with air and in a slow three to five second count ascent, slowly exhale. 4. Return to the starting position and repeat.	1 2 3 4 5	20 Reps per Set
	Plank 1. Start by placing your forearms on the ground and forming a plank with your forearms and feet. 2. Hold this position keeping your body parallel to the ground for the required time.	1 2 3 4 5	Hold each for 30 secs.
	Reverse Crunch with hands behind your head 1. Start by lying on your back with your hands behind or above your head. 2. Proceed to draw in your belly button toward your spine and lift both legs up at the same time towards your chest. 3. Return to the starting position and repeat making sure that you don’t arch your back as you are lowering or raising your legs.	1 2 3 4 5	20 Reps per Set
	Plank Knee-ins 1. Start by getting on your hands and knees in a push-up position. 2. Keeping your abs tight and your trunk parallel bring one knee in towards your chest. 3. Return the foot back to the starting position and repeat with the other leg.	1 2 3 4 5	20 Reps per Set

Related posts:

1. Home Exercises For Your Core – Part 2
2. Post Birth Strength Exercises
3. What is The Best Form of Strength Training for Women Part 2

Body Control Pilates is very closely based upon the method of body-conditioning and training developed by the late Joseph Pilates. It is an exercise method which relies on strengthening core postural muscles and developing body alignment. It avoids the muscle and ligament damage, sometimes associated with other fitness regimes.

Body Control Pilates is remarkably effective – and medically-approved. It is of an holistic nature, being based upon a well-constructed philosophical foundation. Central to the Method is ‘awareness of your own body’ and each and every exercise is built around its eight basic principles.

Eight Principles:

1. Relaxation.
2. Concentration.
3. Co-ordination.
4. Centring.
5. Alignment.
6. Breathing.
7. Stamina.
8. Flowing Movements.

 
By working in the deep architectural structure of the body, ‘core stability’ is achieved, and then maintained, through increasingly complex movement sequences. Specific problem-areas can be targeted by an exercise, but always in relation to the rest of one’s body.

Your body awareness is heightened by bringing together mind and body – Body Control Pilates literally teaches you to be in control of your body, allowing you to handle stress more effectively and achieve relaxation more easily.

The ‘Body Control Body’

The best description of the ‘Body Control Body’ is long, lean and strong. The body is slender, but with a hidden strength under a healthy muscle tone – we are not looking for bulky muscles and bulging biceps. Through the prescribed exercise routines, we retrain the body to work efficiently with minimal effort and no tension. Stamina and co-ordination are improved. The body comes into perfect balance and alignment, with the result that the immune system is stimulated and the level of general health very often rises because the internal organs can now sit and function correctly. After working with the Method for a period of time, a student will notice improved posture and alignment.

Who is it for?

Anyone wishing to improve their total fitness, posture and appearance.
Professional sportspersons using advanced conditioning programmes to enhance performance. (Tennis, rugby, football, equestrian……)
Any athlete can be given an extra edge.
For more information and to find out if there is a Pilates class near you please go to: www.bodycontrol.co.uk

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