Stretching
Continuing with the basic issues training, stretching talk today during the year.
Many times we take the stretch as the boring part of training, many runners out of laziness or desire not perform and that's when problems start, injuries, cramps, discomfort, pain, Why? Not to be taken at least 10 minutes after each workout. As well as rest, stretching is an essential if we see improvement in our performance. The resistance is acquired through months of work, weeks of work force and elasticity of stretching a day job.
Benefits of stretching:
- increase flexibility.
- Increase the length of the movements.
- Avoid common injuries such as pulled muscles, sprains, tendinitis, sore joints, etc. ....
- Reduce muscle tension and relax the body.
- Improve coordination of movement.
- Improve and accelerate circulation and oxygenation of the muscle and therefore its recovery.
- Stretching after exercise prevents muscle tightening.
- A good feeling.
When do the stretches:
- Always at the end of exercise.
- any time of day, at work during the year, rising, before going to bed ...
- Pull at least 3 or 4 times a week to maintain flexibility.
As stretch:
- The proper way is with a mild strain and maintained maintaining at least 10 or 15 seconds.
- Pay attention to the muscles being stretched.
- Adapt the exercises to the muscle structure, flexibility, physical qualities and degrees of tension of each individual.
How NOT to stretch:
- No bouncing. Stretching should be relaxed and gradual.
- Do not stretch the muscle until you feel pain.
- No go. If the stretch is excessive can poducir contracture.
- Do not hold your breath during the stretch.
Breathing:
- Must be a slow, rhythmic and controlled.
- Do not cut your breath while maintaining muscle tension.
- If this position is difficult to breathe naturally that is not relaxed. We must reduce the tension, until you can breathe naturally.
Source: estiramientos.es
TO 25 WEEKS
For those who are following the training with a view of
Any additional information can be found on the official website http://www.mediamaratonbogota.com
NEWS
MIAMI MARATHON
In this year's Marathon and Half Marathon Miami 2010 gathered more than 14 thousand participants.
Miami Marathon Results 2010
Men
Michael Wa r dian 2:28:39
Cesar Martins (BRA) 2:36:03
Orinthal Striggles 2:38:43
2:39:23 Bryan Sharkey
Canossa Adrian F. (CR) 2:39:24
Women
Brett Ely
2:45:36 2:48:02 Alena Vinitskaya
Yolanda Mercado (PR) 3:00:12
Maria Diaz Padro (PR) 3:10:55 3:10:56
Jen Gapin
congratulate all Colombians who were part of this demanding test
EMPIRE STATE BUILDING RISE
In the thirty-third edition of this sporting event held on Tuesday Thomas Dold, a German athlete of 25 years, claimed a victory, a feat that has achieved uninterrupted since 2006. "It's incredible. I struggled all I could and ran at full speed which allowed me the legs, "confessed the athlete, which this year achieved a mark of 10 minutes and 16 seconds. "It is not enough. In 2011 the world record will come back ", she said.
With the victory, Dold joins the short list of five-time they have won the Manhattan skyline, which joined the Australian Paul Crake and the American Al Waquie.
Among women, the fastest was the rookie New Zealand Melissa Moon, 40, who clocked 13 minutes and 13 seconds. "It's an adrenaline-filled experience. I was very concerned to control the frenzy, but really important is that your body is able to tolerate pain, "confesses the reigning World Mountain Race. Of the more than three hundred runners who started the test scores to reach the summit decided to lift, but this it was not for the experienced athlete Ginette Bedard, who at 76 years was the oldest competitor in the editing and he scored a time of 22 minutes and 35 seconds. "Worthy of any young athlete," according to organizers.
Height:
Source: http://www.lasprovincias.es
RECOMMENDED PAGE
The English version of the famous magazine Runners World, there you will find everything related to the world of athletics. http://www.runners.es/
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