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RoadID
Say Bye, Bye to your Belly on Your Next Run
by FitSugar | Healthy Living
You've been eating right and exercising for a while, but that stubborn belly fat just won't budge! Along with including these foods that fight fat in your diet, here are some ways to burn that pooch away while you are out on a run.
1. Switch up your pace
Intervals are proven to reduce belly fat and rev up metabolism; instead of running at the same pace for the entire workout, try alternating between periods of pushing your body to the max and periods of recovery.
2. Go a little longer
Unfortunately you can't spot treat when it comes to weight loss, which is one reason why solely doing crunches won't whittle your waistline. The key is to decrease overall body fat, and the one way to do that is to burn calories. Lengthening your workout will do just that. Every five minutes of running at a 10-minute-per-mile pace burns about 45 calories. Think about that on your next run, and it'll motivate you to keep going!
3. High knees
You're working hard to diminish your overall body weight, which will slim down your belly, so you can reveal toned abs underneath. Here's one way to strengthen your core. Do one-minute intervals in which you run with high knees. Concentrate on using your abs rather than your leg muscles to kick your knees up as high as you can.
4. Try this killer treadmill move
Here's another core killer if you're using a treadmill. Set the pace to 1.0 mph. Place your feet on a Plyo Box that's set up about two feet behind the back of the treadmill. Come into plank position with your hands straddling the treadmill belt. Step your hands on the belt and start walking, keeping your torso in one straight line. Do this for one minute, pulling your belly in toward your spine.
Watch the above shredmill move in action:
Bye, Bye, Belly: Lose that Pooch on Your Next Run
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I can't wait for my next run to lose my belly! Have you lost your belly because of running? Do you think running is enough to lose your belly? Let me know your thoughts in the comments section!
You've been eating right and exercising for a while, but that stubborn belly fat just won't budge! Along with including these foods that fight fat in your diet, here are some ways to burn that pooch away while you are out on a run.
1. Switch up your pace
Intervals are proven to reduce belly fat and rev up metabolism; instead of running at the same pace for the entire workout, try alternating between periods of pushing your body to the max and periods of recovery.
2. Go a little longer
Unfortunately you can't spot treat when it comes to weight loss, which is one reason why solely doing crunches won't whittle your waistline. The key is to decrease overall body fat, and the one way to do that is to burn calories. Lengthening your workout will do just that. Every five minutes of running at a 10-minute-per-mile pace burns about 45 calories. Think about that on your next run, and it'll motivate you to keep going!
3. High knees
You're working hard to diminish your overall body weight, which will slim down your belly, so you can reveal toned abs underneath. Here's one way to strengthen your core. Do one-minute intervals in which you run with high knees. Concentrate on using your abs rather than your leg muscles to kick your knees up as high as you can.
4. Try this killer treadmill move
Here's another core killer if you're using a treadmill. Set the pace to 1.0 mph. Place your feet on a Plyo Box that's set up about two feet behind the back of the treadmill. Come into plank position with your hands straddling the treadmill belt. Step your hands on the belt and start walking, keeping your torso in one straight line. Do this for one minute, pulling your belly in toward your spine.
Watch the above shredmill move in action:
Bye, Bye, Belly: Lose that Pooch on Your Next Run
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I can't wait for my next run to lose my belly! Have you lost your belly because of running? Do you think running is enough to lose your belly? Let me know your thoughts in the comments section!
5 Mistakes Every Runner Must Take Note
Mistake # 1: You don’t know what type of runner you are
People run for different reasons and want to get different things out of their sessions. Not knowing what type of runner you are means that you won’t know what you want from your training and therefore you cannot tailor your run to your needs and your goals.
How runners can get it right: To work out what type of runner you are look at the below and try to identify with the runner that best suits you. Once you’ve identified a runner you relate to you will be able to tailor your sessions to suit you.
- The competitor: You constantly strive to beat your last PB and are obsessed with times. If you meet another runner the first thing you ask them is how fast they can run a mile in.
- The health-conscious runner: You run to keep healthy and enter races to keep you motivated. You care about your time, but keeping your body in tip-top shape is your main concern.
- The running lover: You run because you enjoy it and love the sense of freedom it gives you. You don’t tend to time yourself and don’t particularly enjoy competition.
Mistake # 2: You sprint at the end of a run
Sprinting at the end of a run can leave you feeling like you’ve given your all in the session, yet it’s not very good for our bodies. After a run your muscles are tired and therefore pushing yourself extra hard in the final 100 metres or so means that you’ll lose your running form and it will increase your chances of giving yourself a nasty injury.
How runners can get it right: The best way to avoid finishing on a sprint is to just stop. If you miss going up a gear and giving your legs a big challenge, then try to incorporate some speed sessions into your training.
Mistake # 3: You’re too big or too small
Many of us start to run in order to shed weight, but once you get to the stage when you refer to yourself as a ‘serious’ runner you might start to think about weight a little differently. If you carry too much weight your heart and lungs have to work harder, which negatively affects your efficiency and makes you slower. Yet remember losing too much weight can mean you lose strength and good health, which again can have a negative effect on your running.
How runners can get it right: Bob and Shelly Glover, the authors of The Competitive Runner’s Handbook, give a formula that can help competitive, serious runners work out their optimum weight:
- Men: To work out how much you should weigh as a serious male runner Bob and Shelly Glover suggest you measure your height in inches and times that figure by two, before adding 10 per cent.
- Women: To work out how much you should weigh as a serious female runner Bob and Shelly Glover suggest you should weight around 120lbs (54kg) if you are five foot six inches. For every inch above this height add 3lbs (1.3kg) and for every inch less than this height subtract 3lbs.
Remember though that these are not exact figures and are only for the very serious runner. The authors of The Competitive Runner’s Handbook also suggest that there is leeway within these weights of 10 to 15lbs (4.5-6.5kg).
Mistake # 4: You have terrible posture when running
Some of us like to plod, others like to shimmy, but whatever your running style there should be no place for poor posture in your running style. A poor posture can make you slower, can cause injuries and can make you a far less efficient runner than you could be.
How runners can get it right: Your posture is something you have to work at to improve and you should consciously think about it whenever you put on your running shoes and head out. Here are a few tips to help you improve your running posture:
- Release the tension in your shoulders by stretching this area of your body or doing a few shoulder shrugs. When running make sure your shoulders are level and not too tight.
- Keep your arms and legs moving in straight lines and don’t twist or run from side to side. Imagine that you are holding onto two straight, taut ropes when running to help you maintain this running posture.
- Try to be as tall as possible when running and run with your shoulders back and with a straight spine. Your chin should also be level with the floor.
Mistake # 5: You don’t eat for speed
You may eat healthily, but do you eat for speed? Certain foods can help you run better and faster and if you want to run well these foods should definitely be on your shopping list.
How runners can get it right: Eat some of the following foods regularly and see if you’re running is improved:
- Salmon: Salmon’s high levels of protein and Omega 3 fatty acids means that it’s great for your heart and your lungs, which in turn means salmon is great for your running speed.
- Oatmeal porridge: Oatmeal porridge provides you with the optimum mix of protein, fiber and slow-release energy.
- Sweet potatoes: Sweet potatoes are full of carbs that will power your run, plus their high levels of dietary fiber will help to maintain your blood sugar levels and ensure your energy doesn’t dip during your run.
5 things every runner gets wrong
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Have you made any of the running mistakes above? Tell us what you did to make it right!
On Finisher's Medals
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| This is me after the 2013 Condura Skyway Marathon. Here's my take on finisher's medals. |
Well honestly, I only got my first-ever finisher's medal when I finished my first 6K during the 2013 Condura Skyway Marathon. Boy, I cherished the finisher's medal liked a kid, it doesn't matter that I did not run a marathon that day!
When I got home, my whole family had a lot of fun looking at the finisher's medal. I also couldn't stop looking at my post-race pictures with a finisher's medal hanging in my neck.
The day after, I saw my finisher's medal hanging around a portrait of a friendship quote that I got many birthdays back. I smiled at the sight of it.
Two days after, I almost never noticed it.
Fast forward to two weeks later, the finisher's medal is now a part of my room decor.
Now, this is my opinion on finisher's medals: it's cool to have one. But it would be very very special to get a finisher's medal when a runner finishes a full marathon.
On the other hand, I also understand what other runners want: a memorabilia of their run. The 2013 Condura Skyway Marathon finisher's medal will always make me remember the first time I set foot in the Skyway. But guess what? I think even if the Concepcions did not give finisher's medals to 6K runners, it would be okay with me.
Sure, a finisher's medal would say everything about what you did last weekend. But asking for a finisher's medal on every race that you join?
A few days before the PhilHealth Run (I ran 5K), I was telling a group of office mates about the organizers giving only the finisher's medal to 18K runners. I told them that 10K run is long enough for a medal. But at the end of the day, I thought: does a finisher's medal really matter to me, that I'd skip running that day because there would be nothing hanging in my neck after the smoke clears?
We might just start asking ourselves why are we getting up in the morning to lace up.
Get challenged with From Fat to Fab on April 14, 2013
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| Ready to be transformed from fat to fab? |
God's Wind Events is coming up with another run-slash-obstacle course event in April in preparation for the First Taba Congress this year. What's more, you will be able to get down and dirty (literally) for a cause. Sounds exciting!
Here's the press release from God's Wind Events:
Studies shows that obesity is one of the leading physical conditions of Filipinos. It is because of our culture. Filipinos loves to feast!
In line with this statistic, Contours Advance Face and Body Sculpting Institute are coming up with an obstacle race entitled From Fat to Fabulous on April 14, 2013 at the World Trade Center, Pasay City.
From Fat to Fab This will be a fusion of Crossfit and Men’s Health Urbanathlon. We will create an obstacle course with physical challenges that are both fun and challenging. We will make them realize that fitness is fun and that fitness is a life style. Proceeds from the Fat Run will go to Child Haus Foundation.
From Fat to Fab aims to jump start yet another major event, the first-ever TABA Congress, from July 26 to 28, 2013 at the World Trade Center Pasay City.
God's Wind Events and Contours Advance Face and Body Sculpting Institute are cordially inviting you and your company/running group participate in the said obstacle race. You can choose a WAVE for your company.
For other details, Coach Alvin and Ms. Joy Mendoza @ 0917-3140220. You may also check their Facebook page here.
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