Running

If you’re a new runner looking forward to improving your stamina and endurance, your training schedule must be based on proven best practices. You need to start small and gradually raise the intensity while evaluating your goals from time to time. The other important fact is that you have incorporated proper muscle recovery time into your training schedule. If each of the aspects is well balanced, you’ll be able to achieve your performance goals as you have planned.   Want to know more? Learn more about how Spryng can help you! Subscribe for the latest updates and get 10% OFF. When it comes to stamina building exercises for beginners, they comprise both specialized and holistic exercises. Specialized exercises focus on building up strength in chosen muscle group, for example, squats, which mostly activate muscles in the thighs, whereas holistic exercises are different running routines themselves.   The benefit of specialized exercises is that you can practice in order to strengthen select muscle groups. For example, if you are experiencing frequent knee pains after training, weak muscles around the joints could be the reason. Therefore, you can allocate more time to strengthen those muscles.  Following are 4 exercises that’ll be useful for beginners as well as experienced runners by integrating them into your stamina building exercises at home.   Squats  Squats are one of the most beneficial exercises for runners, in which you’ll focus on all the muscle groups that are required for running.   Stand up with your feet shoulder-width apart  Hold your hands out horizontally in front of you  Involve your body’s core as you lower until your thighs parallelly to the ground and push yourself back to the starting position  Keep in mind that the effort should focus on the muscle groups in the legs up to the hips. So, keep your spine straight.  Take a break after 7-10 full reps.  You can learn more about squats and their variants here.  Speed skaters (Skater hops)  This is an excellent exercise to harden and improve the agility of your joint tendons, so that you’ll be less prone to injuries. Also, this exercise will improve your balance and coordination.   Start by stepping your left leg behind your right leg. Now your thighs are crossed and the distance between feet is about 2.5 feet.   Hop sideways and transfer the weight to your left leg mirroring the starting position.  This can be a little challenging for a beginner to learn. So, do it slowly by performing 5-7 reps at a time.  Long jumps  Long jumps are an easy yet effective exercise for beginners. This exercise prepares the runner to land on the feet with less impact and improves the coordination of the muscles to properly deploy power.  Stand up with your feet shoulder-width apart.  Lower yourself about halfway through the squat posture.  Engage your core and jump forward as far as you can.  Fling your arms freely in order to get the momentum.  Be aware of the way your feet land on the ground. Make sure the impact is smooth and exert no pressure on your joints.  Repeat 10 times.  Bird dogs  This exercise mostly focuses on the muscle groups other exercises on the list do not. Predominantly to both the abs and lower back. This exercise will also help with your balance.   Kneel and lay your palms on the ground hands straight.   Keep your upper body parallel to the ground and make sure your body weight is equally distributed on your hands and knees.   Then lift your right hand forward without bending from the elbow. As you do so, lift the left leg until the thigh gets parallel to the ground making a 90-degree angle at the top.  Repeat the exercise 10 times per each opposite leg-hand pair.  What should you do after the exercises?  Whenever you do challenging exercises, micro tears appear in your muscles. Within a couple of days, the muscles recover slowly adapting to perform the exercises better. This is how resistance training gives you more muscle mass and strength. It’s important to note that endurance training recovery is essential to your training to be effective.   Besides having a balanced diet, keep yourself properly hydrated throughout the day and rest well.  You can use muscle recovery tools during your recovery period.   Active compression tools are the most effective way to heal sore leg muscles. SPRYNG is the most advanced muscle recovery tool on the market. It’s lightweight and wireless.  It is easy to put on and find quick relief from muscle soreness in only 15 minutes. It’s preloaded with a range of effective active compression massage patterns to promote blood circulation in your legs and improve recovery from running workout.      

What is Ultra Running? Did you know in 2012 the 24-hour Ultra Racing world champion ran a total distance of 277.543km? Ultra Racing, Ultra Marathon, or Ultra Running is a relatively new sport which was officially recognized in 1988. Given its recent beginnings, there is a lot to learn about the sport, including how to train for such a demanding sport. Want to know more? Learn more about how Spryng can help you! Subscribe for the latest updates and get 10% OFF. How to become an Ultra Runner? It will take time, dedication, and effort to prepare for ultra running. Not only is it physically demanding, but the runner must also train for mental endurance. Ultra Running training for beginners You should approach training with a proper understanding of your limits. This would help you avoid injuries. Consult with your physician before you start training and talk to an experienced trainer to set goals and decide on a training schedule. Start your training as early as possible, at least a year before the event you’re planning to compete in. Don’t rush your training, instead opt to stay consistent in running the 20-30 miles range per week. Don’t exert beyond what the body can bear. Consistency is key, and you’ll notice a gradual improvement in your physical performance and confidence. Start small. Begin to compete in short races such as 5000m to half marathons. The experience will prepare you for the ultimate goal of Ultra Running. How to take care of your body from injuries Allocate time to warm up before the training and warm down after the training. You should adhere to this practice to avoid muscle injuries in the legs. It’s said that “stress plus recovery is adaptation”, what it means in this context is pushing your body to the limit doesn’t make you better at running, you should recover after the training in order to get the desired results. While on a demanding exercise routine micro-tears appear in your muscles, then the fibers regrow stronger, adapting to the required strength to perform the exercise. This is why muscle recovery is as important as training. How to recover muscles Calf muscles, especially, would ache after a long run. The soreness would last a few days until the muscles are fully recovered. Note the following tips to reduce injuries and speed up the recovery process. Drink water: Water is essential to the recovery process. Drink water or have a sports drink containing electrolytes (salt) because Ultra Runners lose electrolytes through sweat. Eat a lot of protein: Protein is the fundamental building block of muscle. Add eggs, peanut butter, or a protein shake to your meal plan. Talk to a nutritionist to optimize your eating habits as an Ultra Runner. Know the limits and empathize with your body: Don’t be harsh with yourself. The human body is intricately built, so listen to your body. If you feel soreness in muscles don’t push yourself until it subsides. Try active recovery exercises and tools: Stretching exercises before and after the training session is mandatory to prevent injuries and reduce inflammation. The other effective active recovery exercises are Yoga and Tai Chi. However, the use of active recovery tools such as SPRYNG is the most effective in alleviating inflammation, reducing soreness, and speeding up the recovery process. How does SPRYNG work? There are a lot of active recovery tools available in the market. But SPRYNG is perhaps the most effective of them all. After a long Ultra Running training session, your calf muscles will be stressed. This will result in swollen, inflamed, and aching muscles. This device helps the calf muscles to improve blood circulation and reduce swelling and inflammation of muscles. This method is called Active Compression. To learn more about active compression check this article here. SPRYNG is designed with cutting-edge patent-pending technology. It’s not only the most effective active compression tool out there, but the most convenient and affordable. It’s untethered, so it doesn’t demand allocated time for a session, you can even use the tool while watching TV. If you are a beginner Ultra Runner, SPRYNG is perhaps the best tool you should add to your fitness regime.

Running enthusiasts who has completed a 5K distance but don't feel they're quite ready to take on the half-marathon (21 km) 10K running is the way to go. In this time sensitive world, you may wonder, how long does it take to run 10km? it would all depend on your level of fitness. On average it would take between 90 minutes to 2 hours to complete.   Want to know more? Learn more about how Spryng can help you! Subscribe for the latest updates and get 10% OFF. However, for a person of average fitness training for a 10km run does not take a lot of time, in fact it is possible to train for it in 8 weeks. This 10km training plan would guide runners through the intricacies of reaching their goal in 8 weeks.   How to train for 10km run?   As with anything when starting out, you need a plan, especially if you have an 8-week window to achieve your target. If you haven’t been physically active recently it is advisable, to seek advice from a healthcare professional before attempting training for running 10 km.  So how do you come up with a 10km running plan in your set time frame of 8 weeks.   With an 8-week window there is in-sufficient time to make any large functional changes to your stamina, fitness or strength training for running, therefore you need to have a suitable level of fitness at the start.   Warm Up  To avoid injury as in any physical sport it is vital to allow sufficient time for warm up, especially if you are planning long distance running. We recommend jogging for approximately 1.5kms, and then execute 5X100 warm up sets, which can be a combination of skipping, high knees, and bum kicks with a short recovery time between each set.  Train consistently   Ideally, you should start your 10km training plan 8 weeks away. This gives your body the time required to adjust to the challenges of long-distance running.  Your, training for the 10k distance requires running, the same distance at least three times per week, consistently. Interval training for 10km may also be an option 3x3km reps is one of the longest interval sessions that you can do in the build-up to your competition.   Focus on some strength training  One of the positives of training for a 10K instead of a full marathon is that it's easier to fit in fit types of exercises, such as Yoga, Pilates, or circuit training into your combination of workouts. Take advantage of it: by conducting core-strengthening and flexibility exercises regularly, it will help improvements in your form, stamina and lower your risk of injury. Ideally, try to incorporate 30 minutes or more of core work (including abs, back, glutes and shoulders) and a yoga session into your routine at least twice each week.   While high-intensity workouts are important and time is of the essence, there also needs to be time for proper recovery. At the end of the day, the last thing one wants is to stand at the starting line with sore, strained muscles which would negatively affect your performance on race day.   Recovery from running   Giving your body adequate recovery time should be an important part of your post run recovery routine. One of the most common questions post work out is why do my legs hurt after running?    Follow these long run recovery tips to be in perfect shape for the day of your run.   Hydrate   Regular hydration like drinking water after exercise can help reduce pain, and aid in leg muscle recovery after running.  Water plays a pivotal role in muscle repair and the production of glycogen. Studies have proven that muscle rejuvenation progress is decelerated by half when muscles are not suitably hydrated. Players can even drink energy drinks during game time to give them that additional burst of energy.    Cold compression for legs  The age-old method of applying an ice pack can relieve pain, ease swelling and inflammation of the sore muscles and aid in leg recovery after running. Some elite athletes even employ an ice bath to reduce inflammation after a game.   Use the best leg recovery massage tool- SPRYNG   The most modern and easy to use device, for post run recovery to ease pain and swelling is SPRYNG, a calf compression wrap. SPRYNG has also been scientifically proven and has been enjoyed by over 10,000 happy customers.    This calf muscle recovery tool, uses active compression technology to improve circulation and flush out lactic acid, thereby alleviating pain. SPRYNG has many advantages when compared to other active compression and leg compression devices in the market. A few of them are -  Quick recovery- It takes only 15 minutes to produce results  Embrace freedom - It is lightweight, portable, and untethered so it fits nicely in your gym bag.   Extremely affordable –it is cheaper than any other active compression device on the market.  Looks great- It is available in a range of colours to suit your mood or wardrobe.  Convenience- Place your order now via our website and become eligible for free delivery to your doorstep.  Buy now and pay later with our easy instalment settlement options.     References https://www.runtastic.com/blog/en/prepare-for-a-10k-in-only-two-weeks-heres-how/  https://www.runnersworld.com/uk/training/a774945/10-key-tips-on-how-to-run-a-10k/  http://www.thelongrun.com.au/5-best-10km-workouts/  https://www.verywellfit.com/beginner-runners-10k-training-schedule-2911611                       

Every runner's stride is distinct, just as their bodies are. Finding the best stride length for running can help you run more efficiently, safely, and potentially quicker.  What Is Stride Length?   The term "stride" is thrown about a lot amongst runners, and it is the distance covered between the point where one foot first touches the ground and the next time that same foot does so (i).  Want to know more? Learn more about how Spryng can help you! Subscribe for the latest updates and get 10% OFF. Stride Length In Running  Although it may not be something you've given much thought to, it turns out that stride length optimization is a hot topic amongst many runners and running instructors. The premise is that by improving your stride length, you will become more efficient at running and require less oxygen to maintain a desired running pace (ii). Simply explained, you will be able to run faster.   How To Improve Stride Length?  Longer stride length achieved through increased leg strength and flexibility are the biomechanical keys to a faster pace. Hill repeats, speedwork, weight training, and stretching are a few things you can do to improve your stride length. You might often ask yourself, ‘how to increase stride length without overstriding’? Overstriding, or extending the foot too far in front of the torso, is one of the most common errors made by runners. You may be doing this to improve your speed, but it could wear out your muscles and joints—and let's face it, running is already taxing enough. Excess back and forth movement is also caused by overstriding, which loses energy by bouncing up and down instead of moving forward..  Measuring Stride Length  Measuring your stride is quick and uncomplicated. All you'll need is a pedometer or a tape measure to get started! You may calculate your stride by walking a specific distance and dividing it by the number of steps you take.   Stretches To Increase Stride Length  Stretching the hips, glutes, calves, hamstrings, and quadriceps will help you to achieve maximal joint flexibility and as a result, maintain proper stride length. Static stretches should be done after an exercise and should be held for one to three sets of 30 seconds each. Dynamic stretches should be done before a workout and static stretches should be done after a workout.  Hips: The hip joint is both one of the strongest and the most prone to stiffness joints in the body. Many runners, particularly men, suffer from significant hip tightness, which not only lowers stride length but also puts them at risk of injury. Here's where the Iliopsoas Stretch comes in handy: Kneel on one knee, lean your upper body backward, and stretch the area between your back leg and front leg as far as possible.   Gluteal: The gluteal muscles are significantly more important than you might think in terms of contributing to running ability and stride length. They are the body's largest muscles, although they are frequently overlooked during stretching. The Pigeon Glute Stretch is the perfect stretch for this.  By resting on your stomach and bending one leg up toward your stomach, you may stretch your glutes. Leaning forward and pressing down toward the floor will lengthen the stretch.  Calves: Maximize dorsiflexion, or the degree to which you can point your toe up to the sky while the front of your foot is pulled toward the lower leg, to lengthen your stride. The foot can also strike the ground in a more efficient posture with maximum dorsiflexion. The wall stretches, which targets the calves, can be used to promote dorsiflexion. Place one foot behind the other and face a wall. Extend your back leg while pushing against the wall.  Hamstrings: The hamstrings, which regulate stride length in the most direct way, are particularly prone to stiffness, especially in male runners. The standing hamstring stretch stretches the hamstrings while also improving dorsiflexion. To begin, place one leg in front of the other. Place your weight on the front leg and bend the back knee slightly. Keep your front leg straight and your hips as far forward as possible.  Quadriceps: The quadriceps are an opposing muscle to the hamstrings and play a less direct effect in stride length. Quadriceps tightness might inhibit rearward knee extension during the running phase, resulting in a cloddy, breaking impact. Perform the standard quadriceps stretch to prevent this from happening. Pull your ankle behind your knee and toward your buttocks from a standing position. Pull your ankle up to the front of your leg until you feel a stretch.  Plyometric Exercises: Plyometrics is a type of exercise training that focuses on increasing muscle power by varying the pace and force of various exercises. Plyometrics training can help you enhance your physical performance and ability to do a variety of tasks. Pushups, throwing, running, jumping, and kicking are just a few examples of plyometric workouts. Plyometrics are commonly used by athletes as one of the many drills to improve stride length, although these routines may be done by anyone. A series of jumps and hops, such as jump squats or one-leg hops, will be performed. You could jump up onto a box or bench, or you could jump over cones. Some actions will be more rapid than others.  The Best Way To Recover Legs After Running  Do you find yourself asking the question of why do legs hurt after running? From time to time, all runners feel foot and leg soreness after running. The following are some of the recommended home remedies for leg pain after running.  Muscle Recovery Tools: Do your calves hurt after running or do you suffer sore muscles from running? The SPRYNG active calf compression wraps enhance blood circulation, which helps to relieve pain from weary muscles. The SPRYNG compression tool can help your body recover faster by reducing edema produced by muscle strain.    Stretch Properly: After a run, take your time with leg recovery and do not rush home. Stretch your muscles to allow the lactic acids that have built up in your muscles to be drained into your bloodstream.  Hydrate: To replace the fluids lost during the run and to kickstart leg recovery after running,  hydration is essential. This would help prevent those dreadful leg cramps that occur late at night after a long run.  Elevate Your Legs: The best way to recover legs after running is by elevating the legs. This will aid recovery by promoting blood flow in the lower body and reducing blood pooling. Place your legs against a wall and try to stay there for 5 minutes for every hour you have been running.  Rest: Rest is important for muscle regeneration and is the best way to recover after leg day. These two are major contributors to the body's overall healing. When you sleep, muscle-building hormones are released, which are important for muscle repair throughout training.  It can be said that stride length can impact the way you train, your overall running stamina, and your end running goals. While this is a good start in bettering yourself for the future, it is also important to consider the aspect of proper recovery. This ensures that you are fit for the next day of training and improve your overall fitness in the long-run.   References:   https://www.healthline.com/health/stride-length  https://www.sportsperformancebulletin.com/endurance-training/techniques/optimum-stride-length-runners-brain-knows-best/  https://www.verywellfit.com/set-pedometer-better-accuracy-3432895   

Cross-country running is undertaken in natural, open-air settings. It has risen to popularity across the world as a sport in itself and as a part of the training regimen followed by endurance athletes. While it is no easy walk in the park, with adequate training that gives prominence to endurance, agility and strength training, you can hope to achieve great results as a cross-country runner. Want to know more? Learn more about how Spryng can help you! Subscribe for the latest updates and get 10% OFF. So, what is cross-country running? Usually run on undulating courses, most cross-country races extend over grasslands and forests and, as such, presents the runners with a range of challenges and obstacles to overcome. While the distance of the race can vary, it generally falls within 8km to 12km, and the race can take place in all manner of weather conditions. Here are a few tips for cross-country running to help you get started with the required workouts that can get you in form. How should you train for cross country running? Given its strenuous and unpredictable nature, there are varying types of workouts for cross-country runners that help develop the different requirements for the race. Strength training for cross-country runners Strength training and running go hand in hand as it is through strength that you improve your performance. While many runners tend to avoid strength training, it is indeed an essential part of training that athletes have to undergo to reach their full potential.  Squats, deadlifts, lunges, planks and chest presses are essential workouts for cross-country runners. If you're just starting your training, it is recommended that you do 5 to 10 reps with 3 to 4 sets for each of these. Speed workouts for cross-country runners  To become a successful cross-country runner, you need to be able to reach maximum speed while running on uneven terrain. And you must do so without wasting much energy.  Your speed training workouts should include pace level running on bumpy surfaces, track interval work as well as striders. Ensure to warm up before your run and cool down after to prevent sore muscles from running. Cross-country hill workouts As most cross-country race courses have hills, it is vital to practice running up and down them. An uphill run targets your quads and calves, whereas a downhill run can promote quick leg turnover.  When training for uphill runs, locate a short hill that takes a couple of minutes to climb. Run as fast as possible to the top while focusing on a shorter stride. Jog down the hill to recover.  You may begin with six repeats and progress to 12 or more as you reach the peak of training. For more information on training methods, visit our article on periodized training for runners here.  Leg recovery after running If you want to avoid sore muscles from running, your recovery routine is just as crucial as your cross-country training. Improper recovery measures can lead to leg muscle pain after running as well as sore calves from running. Listed below are some effective home remedies for leg pain after running: Indulge in a relaxing massage While it is the perfect way to relax and unwind after a strenuous day, it's incredibly beneficial towards speeding up your muscle recovery by easing the soreness in your body.  Use muscle recovery tools Recovery tools such as foam rollers are great at helping you roll out those tight knots on your calf and thigh muscles. They can help improve circulation and ease some of that muscle pain after the run. Calf compression wrap SPRYNG is a calf compression device that enables fast, effective muscle recovery. Its advanced patented Wavetec compression pattern promotes oxygenation in your calf muscles.   SPRYNG is the ideal calf muscle recovery tool that helps to alleviate pain in your leg muscles after running. It works fast (helps you to recover in only 15 minutes), and is compact and portable, allowing you to carry it with you as you head out for your training.  

If you're a professional athlete, chances are you've come across the term running economy when referring to pacing and speed required for a race. Especially for long-distance runners and other endurance athletes, running economy is considered to be an important measure of their physiology.   Want to know more? Learn more about how Spryng can help you! Subscribe for the latest updates and get 10% OFF. What is running economy?  In short,  running economy measures the oxygen levels required for your body to run at a particular pace.[1] The physiology of each individual is different. Each runner has their own volume of oxygen or VO2 that's flowing through their body. Ultimately it comes down to how economical each runner is with the usage of the oxygen in their systems.[2] For instance, if two runners are maintaining the same speed, there is a likelihood that one will be using less or more oxygen than the other. Those that use lesser oxygen are considered to have a better running economy. In order to achieve optimal running cadence, athletes have to improve their overall running economy. How to improve running economy? To improve your running economy, you have to be able to run with less effort. Your speed, power and technique are all involved in determining your running economy. By getting stronger with the use of strength training exercises and working on your running form to improve your running technique, you can hope to increase your running mileage. The stronger your muscles are, they would require less energy to provide you with the needed force, and they can sustain that pace for a lot longer. You can find out more information on improving your muscle strength for efficient running here. Similar to strength training, long-distance runners need to work on their running technique. The smoother you run, the less oxygen you use up, and the less oxygen you use, you can improve your running efficiency. Find out more about how to improve your running technique here. What are the factors affecting running economy in trained distance runners?[3] Flexibility of their joints While being flexible is considered an important factor in reducing the risk of injury, for long-distance runners, it is suggested that a moderate level of flexibility is preferred as opposed to high flexibility. This is so because stiffer joints require less muscle force to stabilize them, leading to better foot strike and push-off that increases their running economy. Shape of the body Runners with a smaller body frame are expected to use less oxygen. This may suggest why most elite athletes with a small frame are considered as some of the most economical runners. Muscle fiber composition The composition of an individual's muscle fibers is genetically determined as 'slow-twitch' or 'fast-twitch' fibers. It is suggested that those with slow-twitch fibers use less oxygen to sustain prolonged output, and as such, your muscle fiber composition may determine your running economy. Resistance on the run Your running economy may also vary based on your running conditions. For instance, an uphill slope or a surface with a lot of friction, such as muddy gravel, would require you to expend more energy to maintain that pace. Hence, it's essential for runners to assess their running conditions to determine how to increase their running efficiency.  All these factors affect your running economy, and they determine how fast you run and whether you can maintain that pace for a long distance. Importance of leg recovery for runners All distance runners undergo strenuous training to achieve their optimal performance. While factors such as running economy and VO2 max require due consideration when undergoing training, serious runners must pay attention to their leg recovery after a long run. In addition to reducing running-related muscle soreness, symptoms of DOMs, and leg pain caused by the accumulation of lactic acids in your muscles, incorporating proper leg recovery measures can ensure you get the best out of your training. Here are some of the best ways to recover from a run: Warm down stretches - Ensure to thoroughly stretch out all your muscles after a running session in order to reduce muscle cramps and speed up your recovery process. Use a muscle recovery tool - While you may use a foam roller to stretch out your muscles, SPRYNG compression wraps are some of the best tools for muscle recovery for runners. The portable and easy to use device helps increase oxygenated blood flow to your calves and legs, thereby relieving leg pain and soreness. Draw a cold water bath after running - This is perfect for reducing sore muscles and speeding up leg recovery for runners as it helps to reduce muscle inflammation and flush out the built-up lactic acids.  References:  [1] https://sportsmedicine-open.springeropen.com/articles/10.1186/s40798-015-0007-y [2] https://link.springer.com/article/10.2165/00007256-200434070-00005 [3] https://www.runnersworld.com/uk/training/a773975/what-is-running-economy/