5 Stretches To Get Fit For Summer

You've Got This (With a little help from us!) It can be difficult to know what other types of exercise to incorporate into your run schedule that'll help you become a better all round stronger runner. So many of us find ourselves getting stuck in a bit of a rut, with maybe the odd cycle or swim here and there to mix it up. But we are here to tell you that with some simple and quick physio recommended exercises, finding alternatives to support your running doesn't have to be a chore or a bore. Follow these 5 tips from us to help you on your running journey...

Running From Empty!

Are you sitting comfortably?

Everyone lets go of their diets a bit over the Christmas period, it's natural. The New Year is classically the time when people turn themselves around and change their priorities. We have put together some meal ideas that are healthy but still makes sure you are getting all the goodness you need. We have also created some exercise programmes that are ideal to begin at this time of the year, there are "beginners", "intermediate" and "Complex" plans which cater to several levels of ability. 

Best Things to do in your home to help prevent falls:

The pro's of warming-up: The principle of warming up before running/jogging or doing any physical exercise really, is to loosen up your muscles and hence the name, warm your muscles up so they can stretch and contract more easily to prevent any muscle tears or unneeded strains. Generally your stretch and warm-up the muscles groups your will mainly be using before exercise but it is definitely beneficial to warm-up the full body and muscle groups. Examples of warm-up exercises for runners: Warm-ups may vary in length as each exercise is different from the last. But generally a warm-up should last 5-10 minutes, this is just a guideline as you don't want to over work your muscles before you even start to exercise and likewise, don't want to start a run without stretching out properly or for long enough. Here are some examples of exercises you can do before you go on a run: Walking lunges: These compound movements warm up both the upper and lower leg and the glutes at the same time, which is ideal for running as you will mainly using those muscle groups when running. See the image below for a step by step guide how to properly perform a lunge. (make sure you don't let your knee go over your toes when you go down into the lunge)

8 exercises you can do without equipment