My First Half

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My training has been great and I felt ready but I couldn?t help but think if it was an official, organised race I would have trained harder. ? We left my house at 8 on the dot and the run into Chester-le-Street felt like a breeze. I?d ran 9. Running and I have a funny kind of relationship. I then started to suffer with a pain behind my left knee. Val was unsure whether she could make it so I was grateful when I saw the four of them all turn up. ? Once we had all completed parkrun, we set off for home. ? I have a few runs lined up this year which are mainly 10k events. This pain was new to me and it hurt like hell. We arrived a touch early so we ran a little bit more and then stretched. That?s 33 years of playing competitive football, basketball, tennis, badminton and squash. It was from around the 11 mile mark I realised this was the furthest I?ve ever ran. ? I?m always looking out for the next challenge, something that will motivate me and keep my interest going.1 miles and I suggested I wanted to attempt my first half Marathon. 5-10k and I?m fine running by myself but anything more and I get a bored. I?ll probably shoot myself in the foot for saying this but I?m 33 and I?ve never been injured. I feel much better today and I knew I?d be aching a bit anyway. It was a screenshot of 13. It was great seeing Juliet and Gareth (they ran the 10k with me at Riverside over Christmas).5 miles before.1 mile parkrun sandwiched in between. Val hadn?t ran Riverside before and it was Tony and Stephen?s first ever parkrun. Two five milers with a 3. I?ve definitely learnt a valuable lesson though and the next time I attempt something like this, I?ll train that little bit harder.I think it was back in February when I tweeted Val. My idea was to bluff the last few miles as I?ve never gone beyond 9. A slightly inclined 5 miler and I was stating to feel the pace. Now there?s a thought, maybe the next event could be a double or even triple parkrun somewhere. Am I injured then? I don?t think so. I?m walking around fine now so I guess my next run will determine whether the pain is still there or not. I?ve had little niggles over the years but I?ve never, ever missed a game because of injury. I don?t know why, it?s just the way it is. ? Yesterday I jumped out of bed forgetting about the run on Saturday and almost crippled myself. What do you think?. I said this at Christmas and it?s true, I wouldn?t have completed this run without you guys so thanks. We were nearly home though so there was absolutely no chance of me pulling out or walking. I think everyone enjoyed it and we all seemed to get respectable times. Seeing runners in my house started to remind me of Christmas! The plan was simple, my house to Riverside parkrun and back. ? 7:55am and Val joined Ross, Stephen and Tony at my house. I really tried to hold back to be honest as I knew I had a harder 5 mile run home. This seemed like the perfect next step and with a good couple of months training, I thought it was do-able. I went into this run a little bit arrogantly I think. I can?t wait to start and get some real 10k times up on the board and see where I?m at and what I can do to improve. ? Overal, the run was fantastic and it was great catching up with the guys and meeting Tony. ? Then I started to ask myself why questions? Was it my age, was it the mileage or was it just because I am bottom half heavy? Yes, I have a fat arse! It?s probably a combination of all three and I don?t think I trained enough for it.5 miles at Christmas and a couple of 8 milers over the last two weeks but this clearly wasn?t enough. Also there were Ray (from the Newcastle Stampede), Vicki (Lady Whippet) and the Shaw?s (Gateshead parkrun organisers)

Make sure your muscles are relaxed and supple before starting out on session.? For athletes, it?s important to build up on lean muscle exerciser mass and keep energy levels high enough to really make a workout count. It?s better ? and more interesting ? to perform sets of around 20 seconds before moving to the next one. Taking the right supplements can really increase your performance, and help you achieve the body you want faster, 4) Pace yourself In-between your explosions of exercises, and particularly between sets, take a short rest. ? This will help you develop full strength, and increase your flexibility. When lifting, make the lift itself quick.When you?re aiming to get a certain kind of body, there are many tricks and tips to help along your way. 3) Take the right supplements There are plenty of supplements available, but here?s just three to consider: B-vitamins are essential for good athletic performance. 5) Use big motions To really address every muscle, make big motions when performing reps. 1) Don?t go too slow It?s common knowledge that performing slow reps, such as during bar weight lifts or during squats, can increase muscle . ? Keeping your body alert like this gets more of an all-round workout. They?re also used during cell repair and production, and can reduce recovery time. Don?t keep yourself tight and constricted, but relax and train the through the full range of motion. It increases the strength and mass of muscles, and is essential for repair and growth of muscle following training. Thiamin, riboflavin, B-6, B-12 and folate are micronutrients which convert proteins and carbohydrates into energy. ? Don?t overstrain yourself, or you will run the risk of causing damage to your tendons. ? To last longer and have a more fulfilling workout, perform short, explosive reps. ? Here?s just a few to give you a kick-start if you?re just starting out, or to keep you on the right track if you?re a veteran. 2) Don?t spend too long on one area Many athletes choose to perform long sets of particular reps, before moving onto another set. Protein is necessary for healthy function of the body. It can also put a lot of strain on your muscles, and make you tired very quickly. Always warm up and cool down properly, and give yourself short rests between sets. It increases performance during repetitive high-intensity sessions. Creatine is excellent for high-power, short muscle training. This gives your muscles time to adapt to the excersise

You can sprint up stairs (remember that scene from ?Rocky??), on a track or even on a treadmill. ? Sideways leaping can help you to focus on one leg at a time, so you can individually train your muscles. Therefore, strength goes hand in hand with speed. As you progress though, add dumbbells or barbells to your exercise routine so that you can increase the force exerted on your body. 2) Leaps A lot of amateur MMA fighters want to know how they can increase the speed of their footwork and kicks.com stocks everything you need for sports such as boxing, MMA, Muay Thai and Judo, amongst others, and offers delivery throughout the UK. ? Learning how to increase your speed all comes down to being able to generate a higher level of force at the end of the day. ? In order to safely perform a squat, stand with your feet firmly planted on the ground shoulder-width apart. ? If you?re trying to devise a speed strength training workout at home, try adding these four exercises to your regime: 1) Sprinting Training in sprinting will quickly increase your speed due to its intense physical demands. In order to increase your speed you need strong muscles that can exert force at a moment?s notice. ? When jumping over each cone, exert as much power as possible and draw your knees up towards your chest each time. ? The combination of strength and speed in this lift are precisely what you want to train for. Leaping is one of the best known ways to do this. Judoka, boxers and even MMA fighters could all benefit from a bit of added speed, which is why speed training is likely to be one of the most important aspects of your training regime. Squats are a great training exercise for this. ? Leaping is a plyometric exercise, which involves exerting the maximum amount of force in as short a time as possible to propel yourself upwards. Thanks to Aurora Johnson for writing this article on behalf of Fightshop. The explosive action of lifting the barbell above your head and holding it there for a split second will train your body to quickly process movements that you can then translate into kicks, punches and grapples that can take down your opponents. Never lock your knees as you stand up straight. ? For the absolute beginner, perform squat exercises without any weights. 4) Clean and jerk lifts This Olympic lift requires incredible strength and speed to carry out and so is the ideal addition to your speed training regime. FightShop. Once you?re ready, follow the correct procedure to carry out the clean section of the lift, then switch to the jerk to lift the barbell above your head. To complete this exercise, line up a row of cones for around fifty feet, and make sure that each one is at least three feet apart to ensure you?ve enough space to work with.com, a specialist online store for MMA clothing and equipment. ? Whether you?re planning on using MMA to get fit or you want to take your hobby further, and fight in a real match, you?ll need to get to grips with speed training first. 3) Squats While MMA fighters shouldn?t focus on weight lifted as their primary exercise, it is a vital part of any training regimen. Without bending your spine, bend your knees to a 90? angle, and then lift your body back up. ? Before you try it, you should learn how to properly perform a clean and jerk lift by practicing without any weights. This exercise targets a different set of leg muscles but is just as effective, allowing you to build up your strength speed. Uphill sprints, such as sprinting up a set of stairs or on an inclined treadmill, will add greater force to the exercise. You can easily incorporate speed exercises into your overall training regime, so you can work on everything at once. Bring your knees up as much as possible and exercise both legs before moving onto another routine. ? With this exercise you?re trying to train yourself to increase your sprint stride, thereby speeding yourself up.No matter which hand to hand combat you?re competing in, you can pretty much guarantee that increased speed will help you to come out on top. ? Leap over the cones sideways, using just one leg to power your uplift. Perform sets of sprints, with each sprint being around 100m long, and then slow to a steady jog. You need to make sure you perform this exercise properly though, otherwise you may injure yourself. You?ll be fighting gravity with each sprint, but with time your muscular strength will meet the demands. When following a speed strength training regime your end aim is to be able to produce a great force very quickly, with which you can take down opponents in the blink of an eye

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