10 reasons to run!

1. Slow down the ageing process

2. Better bones

3. Lower cholesterol

4. Brain power

5. Stabilises blood sugar

6. Lower blood pressure

7. Breathe more easily

8. Boosts cardiovascular health

9. Cancer protective

10. Enhances immune health

Hills - Love em or Hate em

So here are a few tips on how to include hills into your runs and keep it safe: 

Going Up…….

  • You don’t have to work harder to run or walk/run up a hill. Keep the effort level the same or only allow it to slightly increase. Remain in control and focus on relaxing and breathing. You are the boss, not the slope.
  • As the hill steepens lean slightly forward (but don’t slump) and make sure you are driving your arms. It’s your arms that create leg speed and momentum.
  • If the hill is getting steeper cut your stride slightly and remain tall. Try not to sink into the hill.
  • Always look well ahead and focus on good posture. Looking at your feet only makes it harder.
  • Relax those shoulders and think about how strong this is making your legs, bums and upper body.
  • If starting to breath too heavily reduce your speed and effort. There is no embarrassment ever in briskly walking for a short while until able to run controlled again.
  • Don’t stop at the top. Real fitness is gained from running up and over the hill. So push on and as you level off or start to descend the heart rate will soon drop.

Coming Down…..

  • Now the fun begins ……..so start smiling and be prepared to let yourself go.
  • Try to land on the front of your foot and don’t dig your heels into the ground, its heel striking and putting the breaks on that causes the knee and leg injuries.
  • Lean forward and keep your shoulders ahead of your feet.
  • Use the arms to balance and feel as though you are falling forwards down the hill.
  • Keep loose and relaxed almost like a rag doll rather than tightening up.
  • The lighter you are on the feet, the quicker you will descend.
  • You earned this moment on the way up so now use gravity as your friend and go for it!