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COVID-19 has changed the way we live and work. The timeline for managing this pandemic is not clear, which adds to the stress. Rather than letting the isolation intimidate you, let’s try and embrace it. That’s why we’ve put together a series of resources to help you manage your physical and mental wellness during this strange new time.

 Power Excercises for Snowboarders

This training programme has specific exercises to strengthen muscles around your leg and lower back as well as your core. It is important to ensure the exercises are performed with good technique. Poor practice can place potential strain on muscles and joints and lead to injury. With any squatting or lunging exercise ensure your knee remains aligned over your middle toe as you bend and straighten.

facts and fiction about strength tranning for running

TRAIN SMARTER AND HARDER – Physically hard, but appropriate training, can develop the right physical qualities in your body to protect it against injury!

MEDIAL TIBIAL STRESS SYNDROME (SHIN SPLINTS) IN RUNNERS

Shin splints or shin pain is clinically referred to as medial-tibial stress syndrome (MTSS). It is an umbrella term that often refers to a number of issues involving pain in the shin area. At their worst, shin splints can turn into a stress fracture along the tibia, and searing pain will be felt with every stride. Shin pain is a sure-fire way to make your running experience markedly unenjoyable and accounts for approximately 15% of running injuries.

 Power Excercises for Skiers

This training programme has specific exercises to strengthen muscles around your leg and lower back as well as your core. It is important to ensure the exercises are performed with good technique. Poor practice can place potential strain on muscles and joints and lead to injury.

ADVICE FOR RUNNERS – ILIOTIBIAL BAND SYNDROME.

Many runners find that as fatigue sets in, their ankles or knees collapse inwards, which in turn pulls on the IT band, forcing it to rub against that bony spot on your knee. This re-enforces the importance of having strong legs to prevent injury. This can be achieved through specific strengthening exercises.

Patellofemoral Pain Syndrome (Runners Knee)

Runner’s knee, more scientifically called patellofemoral pain syndrome (PFPS) is a condition which affects the cartilage on the underside of the knee cap (patella) and the structures which support it, as it moves up and down over the groove on the femur (thigh bone) when you bend and straighten your knee. The injury happens to both top runners and amateurs alike, with some statistics showing it accounts for nearly 50% of all running injuries.

Running Training, Strength and Injury

Runners are injured when they exceed their tissue capacity (be it muscle, tendon, bone or cartilage) and tolerance. Elite runners have short contact time with the ground, high hip/knee drive, high cadence and a stiff running pattern. However, most runners, even competitive
non-professionals don’t have the form of that calibre of athlete.

ADVICE FOR RUNNERS – PLANTAR FASCIITIS FOR RUNNERS.

Many runners find that as fatigue sets in, their ankles or knees collapse inwards, which in turn pulls on the IT band, forcing it to rub against that bony spot on your knee. This re-enforces the importance of having strong legs to prevent injury. This can be achieved through specific strengthening exercises.

Strength Training Exercises for Running

The exercise routine below may be a beginning point for adding strength training to your running schedule. The basic exercises cover the large muscle groups needed for running, ie. a strong trunk and pelvis with good core muscle strength, as well as strong thighs, glutes (buttocks), hamstrings and calves.

7 Secrets to Preventing Hamstring Injury

The data tells us that one of the best ways to reduce the risk of hamstring injury is to maintain flexibility in the muscles around the lower back, gluteals and upper leg (hamstrings and quadriceps). These exercises are designed to help you achieve this goal.

SEPTEMBER WELLNESS CALENDAR

A healthy lifestyle is made up of a whole collection of small, daily decisions. The decision to eat better and exercise may seem insignificant, but when spread out over a week, month or year, it adds up to a healthy, happy you! Print out this calendar and check it daily to see what little things you can do to keep healthy, strong and motivated.

12 Practical Strategies for Surviving Lockdown

The prospect of staying at home for any prolonged period of time can seem overwhelming and a little scary, especially if you’re someone who enjoys keeping fit and active and hitting that daily step count. Here are 12 practical strategies that add to a sense of satisfaction that could spur on a positive mood.

Staying Positive & Sane when Times are Challenging

In this strange new time, it’s important to stay connected to the people you love and replace the physical contact that’s been lost. Humans are social animals, our entire neuroendocrine system responds to touch and social proximity, particularly with people we care about. That contributes to our sense of well-being and connection in the world.

10 TIPS for Making Sure You Stay Comfortable & Sane in your Temporary Home Workspace

With many professionals carrying out remote working for the unpredictable and foreseeable future, we’ve put together some advice to help you boost your productivity and stay comfortable in this new working environment.

How to Recognise A Weakened Immune System and What to Do About It

In the midst of the Covid-19 pandemic, many are taking additional precautions to stay healthy. Regular and thorough hand washing, and practicing social distancing or self-isolation are key to preventing the spread of the virus. However, it’s also important to have a strong immune system that can fight back against the germs you may encounter.

Optimal Desk Posture

The positioning of your feet, legs and hips is extremely important when it comes to creating an ergonomic workstation setup. Here is our quick guide to optimal desk posture, so you can work at home comfortably and safely.

Morning Stretch Routine for Healthy Posture

Download our Morning Stretch Routine, which includes 11 simple stretches for healthy posture. Repeat each exercise 3-5 times, holding each one for 5-10 seconds. Perform single-leg exercises on both legs. If an exercise causes pain, stop and move on to the next exercise.

Eating Your Way to a Strong Immune System

Nutritionists agree that a poor diet is a huge contributing factor to people becoming susceptible to colds and flu. There is no cure for the common cold, flu or Covid 19, that’s blighting our society as we speak. However, eating well may help you avoid getting sick, and if nothing else, reduce your number of trips to the pharmacy.

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