Often overlooked when compared to things like strength training and conditioning, flexibility is the one thing that has a huge impact on your day to day life and sleeping habits. Why is it then that we don’t spend more time focusing on it? One of my goals during the pandemic was to become more flexible and (hopefully) get rid of the tight back and neck issues I’ve been having. In this article, I am going to share five key exercises that have improved my flexibility, and also helped improve other areas in my fitness!

Side Lean and Hold

The thing that gets me sitting in a desk all day is my lats and core flexibility. I always find myself tightening up during the day and this is mainly from sitting too much, which many of us struggle with working in an office environment. This is a great exercise to do throughout the day when you’re taking a break.

1. Stand straight up with your feet together and interlock your hands.
2. Bring your hands above your head and hold them up as high as you can. You’re then going to initiate the stretch while keeping your hands locked together.
3. Stretch as far as possible to either side, keeping your legs straight and ensuring your upper body is the only thing moving. Hold for 3 seconds.
4. Repeat and stretch to the other side. You should aim to do this exercise at least 5 times each side, a few times through the day!

Shoulder Rolls

This is an extremely easy exercise, requires no equipment and is perfect to right after getting out of bed or while you’re getting ready! There are only three steps and will only require a few minutes each day.

1. Stand up with your back straight, and feet spread out shoulder width apart. Keep your arms loose and hanging down by your sides.
2. Shrug your shoulders up as high as you can, then roll then backwards in a circle. You want to push as far back as possible and follow the same idea when you roll them towards the front. Repeat at least 10 times.
3. Reverse the direction to work all muscles in your shoulders, bring them up and rolling them forwards this time. Repeat at least 10 times.

Lower Back Engage Stretch

The biggest area of flexibility I had to work on was in my lower back, every time I had to bend over and pick something up I felt like I was 100 years old! This is one of the hardest areas of the body to stretch so this exercise is one of my favourites, I do it every morning when I wake up and before I go to bed.

1. Start on all fours and rest your glutes on the heel of your feet.
2. Walk your hands as far forward as far as possible without letting your glutes leave the heels of your shoes.
3. Once you feel your lower back start to engage and tighten up, hold for 5-10 seconds until your muscles start to loosen.
4. Walk your hands 4 inches further from the previous hold, and again hold this position for 5-10 seconds.
5. Relax and take a 10-second break before repeating. You can track your progress by marking where you place your knees and how far you reach out with your hands each day! You’ll notice a difference in only a few days.

Planks

You may be thinking this is a core exercise and what is it going to do for my flexibility, but planks are actually an excellent way to stretch your hamstrings as well as the arches of your feet. By keeping your legs straight and putting your weight on your toes and arms, you work your core and back strength at the same time as improving your overall flexibility.

1. Place forearms directly on the ground with your elbows under your shoulders and extend your legs completely straight so all your weight is resting on your toes and forearms.
2. Ensure that your back is completely straight and not sagging, and focus on breathing slowly and keeping your core engaged. You should not feel any strain on your back and all the effort should be in engaging your core.
3. Hold this position for 60 seconds, or as long as you can.
4. Repeat 3-5 times once per day

The Scrunchie

Ah yes, the “scrunchie” is an exercise you could do in your bed if you really wanted, but we don’t’ recommend that. It is best to do this on the floor or ground, using a mat so you can hold this position longer. This will help to stretch out your shoulders, upper back, glutes, and lower back! It’s really an all in one stretch that hits all the major parts of your body that seem to tighten up so it really has a major impact on improving your flexibility.

1. Lie flat on the ground on your back, and bring your knees to your chest and hold them there with your arms.
2. Wrap your arms around your knees, and interlock them gripping your forearms or wrists of the opposite hand as shown in the picture above.
3. Squeeze them as tightly as possible, and bring your head up off the ground towards your knees as high as it will go.
4. Hold this position for 5-10 seconds. Repeat 10 times at least.

Conclusion

The struggles of being inflexible are very real and during this quarantine time, some of us may find ourselves sitting for much longer periods than usual. There is also a lack of access to play sports and go to the gym, so we are forced to find different ways to keep our body in shape. Improving your flexibility will also go a long way in increasing your acceleration when running or playing other sports. We hope this guide was useful in helping you on your journey to improve your flexibility!

Now more than ever it is of utmost importance to make sure your body is in its best condition possible. With that, there is no better form of exercise to push your body to its potential limits than running. 

There are many ways you can go about running and getting the most out of what can often be a daily experience for many, but there are few better techniques than when it comes to using a climber machine to push yourself to your limits.

A Major Calorie Burner

When using a climber machine, it ensures that you are getting the most out of the effort you are putting into your exercise. The climber machine ensures that all the major muscles in your body are working together in harmony as one, as well as increasing your body’s metabolism, which will make sure that your body is burning more calories in less time in comparison to other exercise machines like treadmills and rowing machines. It is clear, especially from websites like bestybesty, where they list a ton of pros that come with using a climber machine and even show candidates for climber machines you might want to consider buying if you do not already have one.

Intensity

For anybody who has worked out using a climber machine, you’ll know, it is not easy. In comparison to the more common similar workout machines like treadmills, rowing machines, or bikes, it is clear why they are not most people’s go-to machines when it comes to working out. That reason being pretty simple, it is harder and does more of a toll on your body in comparison to those other machines. However, should you commit to using a climber machine, it is as clear as day why they are more beneficial to use instead of the bikes, rowing machines or treadmills, despite how commonplace those machines are in our society. You will see faster and better results using a climber machine, so, despite its difficulty, stick with it, you won’t regret it when the results start showing.

Practicality

The weight loss and muscle intensity of climber machines are huge beneficial areas that the machine has over its competitors. However, there are also more pressing selling points for climber machines, some of which are stated here. 

The practicality of a climber machine is another of the main selling points when it comes to items that can improve your running ability and overall fitness. Climber machines are relatively cheap when it comes to market value for work-out machines, and are relatively easy to get a hang of once you have made the step toward purchasing one. 

The benefits of being able to use one from the comfort and peace of mind that comes from within your own home are something that many people longing for. Whether they are only starting to get into working out, or whether they are long-term gym enthusiasts. The idea of having the ability to do work out in your own time, whenever you want, with nobody watching is the perfect scenario for a bulk of people who work out consistently.

In addition, a climber machine is one of the simplest and easy-going machines to get the hang of. Yes, I stated it can be intense, but that is only for people who want that intensity. If you have nothing to do and are just plain bored, why not just hop on the climber machine for a while and get in some beneficial exercise. It is simple to get used to.

How Does A Climber Machine Make Me A Better Runner?

Using a climber machine consistently can help you learn to sustain your stamina in running, as well as help you learn to regulate your pacing when running. 

The verticality aspect of a climbing machine will also train you to learn to overcome and sustain your strength when attempting to overcome challenging or steep slopes. A climber machine is also an incredible reliever of pain for people who may potentially struggle with joint pain and joint problems in general. These can also be a great way to slow any potential fast-tracking of a joint disease you may have.

However, do not hesitate and ensure that you contact a medical professional before committing to using any form of gym machine in an attempt to help or alleviate any joint pain or joint diseases that you may have been diagnosed with. Nonetheless, along with all these reasons, the general exercise and health benefits that it will have for your body will help you in almost every aspect of becoming a better runner.

So, Should I Get A Running Machine?

In short, yes. If you are looking to become a better runner or just train yourself in general, there are few exercise machines that yield faster results when consistently used than a climber machine.

They are relatively cheap, readily available, and are incredibly efficient in comparison to their gym-market competitors like bikes and treadmills. Climber machines are the perfect gym machine for you to become a better runner, or in general, a healthier and more active person, so I would not hesitate to advise you to go for one over other machines if any of these goals are applicable to you.

Fatigue, having difficulties staying active, and feeling completely drained throughout the week is a suggestion that you need to boost your energy before a run.

Your energy levels are essential as it plays a major role in your running’s effect on your health.

To make sure you don’t experience these difficulties while running again, here are a few tips to boost your energy levels as well as avoid tiredness as it eats up your energy:

Track Your Calories

A balanced diet is a basic way to stock up energy for your run. Remember, watching what you eat may be important but when it comes to running, having enough fuel is what you should focus on.

Making sure that the calories you lose while running will be gained back through your diet is essential, and will assure you that you still have energy stored for tomorrow’s run.

According to health.gov, an adult woman needs 1,600 to 2,400 calories per day while men need 2,000 to 3,000 calories. Tracking your run distance will help you identify how much calorie loss you’ve got so you’ll know how much more to add again.

Estimated Energy Requirement

Whether you are planning for burning your calories, losing or gaining your weight, your energy will be the most important factor. To maintain your weight, you need to know how much energy you require. Your energy requirement depends on your gender, age, weight, height as well as your amount of workout. In this way, you can know the number of calories you need to burn to achieve your weight goal. You have the option of measuring the Estimated Energy Requirement (EER) manually or through online calculators.

Some online tools can calculate the estimated energy requirement quickly. Once you enter basic information about your physical conditions, they will compute the amount the calories intake you require. These online tools are usually available online for free and are based on the formula introduced by the Institute of Medical Equation in 2002.

Observe Your Diet

Your meals play a major role in affecting your energy, and even the ones stocked for further use. Making sure that what you eat turns into energy and is beneficial will help with your energy boost.

Eat Small Portions

Constant energy is beneficial, so make sure to eat multiple small meals throughout the day. Having a large meal for dinner is not advisable as it can be stored as fat rather than be burned as energy.

Energy-Boosting Food

As you lose calories, it’s good to know which food is most useful for your calorie restock. Bananas and natural honey are best before a run as they both provide a quick boost of energy.

Food with high fibre content such as whole grains and sweet potatoes fuel your body longer than usual with steady energy as your body digests them at a slow pace. 

Have a Running Pre-Workout Supplement

Pre-workout supplements (if taken in proper doses) give sudden boosts of energy. But that’s not all it does for you, it also perks up your endurance as well as your strength or power.

Make sure to check out one of these options for recommended supplements if you need an instant boost before your next run.

Avoid Misconceptions

Intake of caffeine and sugary snacks are something you’d want to avoid. You might think they’re beneficial for your run, but they are most likely to lead you into difficulty. It’s best to avoid doing things that you think will boost your energy but eat it up instead.

Stay Away From Sweets

While eating sweets may give you energy, it never is enough nor is it the right way to get your body moving. Eating sugary snacks will only give a short term energy boost that wears off immediately.

When your sugar level gets high it will eventually decline, and if that happens while running you’ll surely experience weariness and struggle.

No to Caffeine

Caffeine may sound like a great energy boost. But it can also lead to dehydration and exhaustion while running if you aren’t properly hydrated.

Watch Your Liquids

Since you will sweat a lot from running, it’s best to know what you should do to replace what you’ve sweated out, including what to drink and how much.

Drink Enough Water

Drinking water is the best way to prevent dehydration, it also helps in avoiding mid-run fatigue and makes sure that you are full of energy until the end of the run. Two litres of water per day is highly suggested.

Lessen Alcohol Intake

Alcohol gives negative effects on your muscle and weight. It will also make sure that no matter how much energy you have stocked, you’ll still feel lethargic.

Remember not to drink alcohol at night as it will disturb your sleep pattern, a glass of wine would be better than the whole bottle or any other alcoholic substance.

Guard Both Your Mental And Physical Health

You may think that your physical health is the only thing you need to have covered, but there are a lot of ways that mental health can affect it. It’s best to mind both. 

Have Enough Sleep

Sleep is as essential as eating and breathing. It allows your body to repair and recover from your running session and tops up energy for the next day.

Lack of sleep can cause mental and physical health issues that link to stress.

The reduction of stress levels is important as it is a major cause of tiredness and lack of concentration. Meditation, yoga, and emotional management are the best ways to relieve stress naturally.

Avoid Smoking

Smoking can weaken your lungs resulting in smaller amounts of oxygen transported. This can cause shortness of breath, raised heart rate, and fatigue. Smoking can also cause you to feel irritable, anxious, or low, these can eat up your energy.

Care For Your Body

“Nobody can improve when they are injured.” Says Usain Bolt. It is crucial to make sure your body is well before running.

Have a Proper Warm-Up

A warm-up exercise will ready your body for energy use, warm your muscles, and increase your heart rate. While there are multiple ways to warm up, the best way is to do an easy version of your activity for five minutes, then begin with the actual activity.

Without a proper warm-up, your body will feel more exhaustion while exercising and have a higher risk of an injury.

Getting a Sports Massage

Never ignore pain. Aside from having it checked, a sports massage is helpful for stiff, pained, and tired muscles, this will loosen them for better performance.

Be Flexible

Activities such as yoga and pilates will increase your energy levels and flexibility. It will make your running more effective and help you lose less energy.

With such fast-paced lifestyles we all seem to lead, finding enough time to work out can be a bit challenging. That is precisely why many people are on a lookout for exercise regimens that will enable them to get the maximum benefits in the shortest time possible. As a form of such a workout, running became quite a popular choice.

But the fact still remains that you simply can’t pick only one exercise regimen and stick to it blindly if you want your entire body to experience all the benefits. Instead, you’ll need to find some other exercise plan that will focus on all the parts that are not being engaged so much with your main exercise plan. That is why many runners choose to take up metabolic training as well. 

With that in mind, let’s learn more about metabolic training and all the ways runners can benefit from it.

What is metabolic training?

Metabolic training, also known as metabolic conditioning, is a type of exercise plan that focuses on combining weightlifting exercises with moderate cardio exercises. The strength training part of the regimen will focus on getting your body in top shape – strength-wise, while the cardio part is there to make sure that your body can take it. For that reason, so many people seem to enjoy metabolic training as it combines the best of these two worlds.

How does it work?

Metabolic training heavily focuses on various exercises that are being performed in short intervals of time, combined with periodic rest. That said, you can easily incorporate some of these exercises into your regular running routine. For instance, try to go for the usual run, but section the time you spend running into intervals. After your first running interval is over, try to complete a metabolic circuit of either burpees, lunges, pushups or squats. In the beginning, make the circuit last 45 seconds of workout and 30 seconds of rest, and repeat it 3 to 4 times before you continue with your run. For additional comfort, don’t forget to wear proper gear. Comfortable workout clothes combined with compression sleeves that can reduce swelling are simply a necessity.

Is it good for weight loss?

As you may have already guessed, metabolic exercises are excellent for weight loss, especially if combined with running. From a scientific standpoint, it has already been proven that exercises that vary in intensity are far better for weight loss than those that maintain you at a stagnant pace. So, it is safe to say that with this type of exercise, you will be able to start noticing the positive results far quicker than you otherwise would.

How else does it benefit runners?

Even though we have already mentioned certain ways adding metabolic training to your usual workout can benefit you, there are still other ways we haven’t even mentioned yet. For starters, MetCon will improve your movements. As a runner, the majority of your movements are usually front-focused. But with MetCon, you will also add dynamic lateral movements to the mix. Next, since MetCon is also heavily involving cardio exercises, it will help you even further improve the overall state of your cardiovascular system. Furthermore, it will add another dose of varied intensity training to your usual routine, which will significantly help you not only to lose weight but to improve the results of your efforts, in general. And finally, this type of exercise will greatly boost your physical strength, which is certainly something to look forward to.

Therefore, it is safe to say that combining some type of metabolic training with your usual running will be more than beneficial. This way, you will not only improve the state of your overall health. Instead, you’ll also improve your strength and agility which is not something that’s commonly mentioned when talking about different exercise plans, but it is something that is incredibly important.

When running as a means of exercising is concerned, people usually presume that the faster and longer you run, the more beneficial the run will be. However, it’s simply not always the case. While it is certainly fun and even advised to try and push yourself outside of your comfort zone every now and again, it’s not always the best route to take. 

Recovery runs – or slow running – is equally beneficial to your overall progress. Some would even argue that without it, you won’t be able to progress with your efforts like you would if you were to include them in your regular routine. But what does slow running actually involve and how often should you opt for it?

What are recovery runs?

Recovery runs – as their name suggests – are a type of slow run whose main purpose is to enable your body to rest and recover from your usual exercising routine. It offers you the opportunity to allow your body to rest while still being active. That is why you should make slow runs and recovery runs an integral part of your usual routine. So, the next time you put your comfortable running shoes on, try to go for a slow run and see just how good you’ll feel after it.

How slow should I be running?

The best way to determine the right running speed when aiming at a recovery run is to monitor your heart rate. As a rule of thumb, your heart rate during a slow run should not exceed 65% of your HRR (heart rate reserve). If you’re still not sure what this means, we’ll try to make it as simple as possible. Your HRR is the difference between your resting heart rate (RHR) and your maximum heart rate (MHR). So, in order to do the calculations right, you’ll need to determine your RHR and MHR. If your MHR is, let’s say, 170 and your RHR is about 60, your HRR will be 110. The 65% of that 110 + your RHR will be the ideal heart rate you should be aiming at when going for a recovery run. Luckily, you only really need to do all that math once and there are plenty of gadgets on the market that can help you monitor your heart rate at any given moment. 

Why should I do it?

Simply put, just like your body needs a good exercise routine to stay healthy and fit, it also needs to rest properly. What most people don’t realize is that just because they’re not pushing their bodies to the limit, that doesn’t mean they’re not exercising. For starters, slower runs will help your body learn how to use fat as a source of energy more efficiently. This will, of course, lead to a quicker body fat loss. 

Next, slower runs are much better at training your cardio system and teaching it how to work more efficiently. By building up your cardiovascular endurance, you’ll soon start to notice that your faster running days will become far easier to handle. In the end, slow runs will also improve the state of your tendons, ligaments and joints. Faster runs can put a lot of strain on your muscles which can easily lead to injuries if your tendons, ligaments and joints can’t handle it. But by toning your legs entirely – by mixing up the two running styles – you’ll ensure that your body is ready to take up anything. 

How often should I do it?

Believe it or not, it’s actually advisable to make short runs your usual exercise. If you’re simply a recreational runner, you should ideally be aiming at 3 slow runs, 1 fast session and 1 long run at a conversational pace. This way, you’ll be building up your body muscles at a steady and even pace, which will certainly benefit your workout efforts in the long run.

In order to make the most out of your running efforts, you need to learn how to run properly. And while you may initially presume that the faster the run the better, you will actually benefit much more from regular slow runs.