For those of you training for the marathon, the weekly mileage and speed training will now be mounting up as you enter the last couple of weeks leading into the big day.
For those of us just training for that ever elusive beach body running may form an important part of our regular training programme.
It can be difficult running in a major city like London. The traffic, pollution and lack of real open areas can cause problems running outside and pounding away on a treadmill just does not deliver the same feeling of achievement as running outdoors.
Here in Highgate and Hampstead we are very lucky. The Heath is an ideal place to run. The open access gets you away from the traffic and the ranging terrain can act as a great training tool for things such as hill running, interval training and sprint training.
If running is a big part of your training routine then it is important to remember a few simple things before you lace up your running shoes.
Hydration - It has been shown that 2 percentage dehydration can lead to a 30% drop in performance. This can lead to injuries and illness. When you go out running, take enough fluid to last you the entire session. It is also important to replace your fluids and electrolyte levels when you have finished your run. You can do this with sports drinks or through a simple mix of fruit juice and water e.g.one quarter orange juice, three quarter water.
Footwear - Your footwear is the single most important piece of equipment for a runner. You should ensure that your footwear is sturdy enough to protect your ankle joints, cushioned enough to limit the impact every time your foot strikes the floor and light enough to allow your feet to breath.
A simple check for your footwear is firstly the age of the trainers. Anything over six months old really needs replacing. This can be expensive but the long term benefits will be worth it. The next check is the sole of the trainers. Do they still have the same flat shaped sole as when they were bought or are there now odd shaped wedges worn into the soles of the shoes? If this is so once again it is time for a new pair of running shoes. Take care of your feet and your feet will take care of you!
Warm up and cool down - A good warm up should last around five minutes and should include simple stretches of the major muscles being used (hamstrings, quads, calves) and a gentle exercise to raise the heart rate (fast walking, slow jog). This prepares the body for the stress that you are about to place on it.
A cool down should include the same things as a warm up; Stretches for the major muscles (hamstrings, quads, calves) and a come down exercise that allows the body to return to its normal resting state (slow jog, fast walk).
You could also include a cold shower as part of your recovery process. This is a simple five minute session where you run a cold shower over your legs to help the blood flush out any of the waste products and lactic acid that has built up during the running session. This is similar to the ice baths that professional athletes use but is not as intense.
If running is a big part of your training routine then no matter how many precautions you take, you may at some time or another succumb to one of the inevitable injuries that all runners suffer from. These may include a simple muscle strain or more serious conditions such as shin splints, plantar fasciities, Achilles tendonitis or runner's knee.
Injuries are regular occurrences in runners, the constant pounding through the joints and the demand placed upon the working muscles can become too much for some participants. By taking on board some of the information in this article you will decrease the risk of injury occurrence, enjoy the activity a lot more and get the results you desire from the hard work you put in.
A major source of wounds and injuries in a workplace is due to fall from portable ladders. However, at times these wounds might prove fatal or can even end up making you paralyzed for the rest of your life. Little Giant Ladder ensures you the safety and makes you feel all the more secured. Here are some tips from the little giant ladder company to make you feel hundred percent protected.
Setting Up your Little Giant Ladder
1. Before setting up a ladder, check and be cautious about overhead electrical wires (if any). Try to mount the ladder on a clean smooth surface.
2. If it is required to use a ladder in driveways, passageways or any other high traffic areas set up suitable barricades. Remind yourself to lock the door shut incase you are using a ladder in a doorway.
3. Place the little giant ladder feet at least 1/4 of the ladder's working length away from the base of the structure.
4. The little giant ladder system has side rails on the top for support and thus prevents slipping.
5. If you are required to step onto a higher platform (e.g. a roof or scaffold), make sure the ladder extends at least 3 ft above that platform.
6. Do not set up your little giant ladder on a scaffold, table, cart, or box or on any other slippery or unstable surface.
The little giant ladders should stand on both side rails, not on any of its rungs. Climbing a little giant Ladder Climbing the little giant ladder does not require any expertise but you have to be careful regarding balancing.
1. Grasp the rungs of the giant little ladder, not the side rails. The rungs are easier to clutch incase your foot slips. Keep the centre of your body within the side rails.
2. Maintain three-point contact by keeping three hands and two feet, or one hand and two foot, on the giant little ladder at all times.
3. Keep your hands free of any objects while climbing the ladder. Attach the necessary tools to your belt instead.
Staying up on your Little Giant Ladder
1. Tie yourself off with a safety belt and be careful not to work from the top three rungs.
2. Wear protective footwear that has slip-resistant soles and heels and that they are dry and not slippery.
3.Don't bend too much standing up on your little giant ladder; you may lose your balance and fall out.
If you're doing work that requires you to look up and reach above your head (e.g. to wash windows or paint a wall) rest frequently to avoid arm fatigue, muscle pulls and dizziness. If you feel overworked rest your head against another rung or side rail of your ladder little giant and climb down slowly.
Both David Osgathorp & Oliver Turner are contributors for EditorialToday. The above articles have been edited for relevancy and timeliness. All write-ups, reviews, tips and guides published by EditorialToday.com and its partners or affiliates are for informational purposes only. They should not be used for any legal or any other type of advice. We do not endorse any author, contributor, writer or article posted by our team.
David Osgathorp has sinced written about articles on various topics from Computers and The Internet, Fitness. David Osgathorp Owner, All About You Performance & Wellbeing. Unit 3 Broadbent Close, Highgate, London, N6 5JW. Tel: 020 8348 9706, Mob: 07779 729122. If you would like more information, then please contact us via the website:. David Osgathorp's top article generates over 2400 views. Bookmark David Osgathorp to your Favourites.
Oliver Turner has sinced written about articles on various topics from Lose Weight, Education Toys and Acne Treatment. Read more on Little Giant Ladders only onhttp://www.leandernet.com/Ladders/Little_giant_ladder.php . All about ladders on LeanderNet -. Oliver Turner's top article generates over 74000 views. Bookmark Oliver Turner to your Favourites.