The Best Exercises for Runners

Complement your running with these great exercises.

Running has always been seen as one of the most effective exercises ever. Not only is it a natural form of exercise and requires only a pair of running shoes, but it's proven to burn large amounts of calories very quickly, even more than biking. Runners benefit from a number of positive health effects such as: Stable blood sugar levels, a healthy heart, healthy arteries, a healthy cardiovascular system, and strong lungs. Extensive periods of running have also proven to reduce the risk of heart attacks by allowing arteries to open and let blood flow throughout the body. Although running is a great tool for getting into superior mental and physical shape, it is only a single exercise and should be used with a combination of other exercises. 

Runners that tend to stray away from other forms of exercise and rely strictly on running are more vulnerable to muscle injuries and weakened joints, as compared to those that use a variety of methods during a work-out. Not only will continuous running get boring after a while, but as the body adjusts to the running, it limits the full potential of athletes and what they are truly capable of. Adding in extra stretches and mixing things up with other running exercises is a positive way to leave runners in a better and healthier condition.  

• Stretching - Stretching the hamstrings is a great place to start. Begin by placing the feet arms length apart, lower the buttocks until it's parallel with the floor, and adjust the knees to make a 90 degree angle, and then raise until standing. Repeat this around 15 times with sets of 3. For calve stretches, find a set of stairs or a type of ledge that is easily accessible. Use the ball of the front of one foot and place it on the edge of the stair or ledge and allow the rest of the foot to hang freely and be even with stair. Try to hold this stance for up to 30 seconds and then switch. For maximum efficiency do this stretch 2 - 3 times on each foot.
• Longer Runs - For better health and increased endurance, running longer distances or increasing the amount of time a runner runs is an excellent way to increase one's strength and agility. With each run increase the distance or amount of time only slightly. Increase it more and more until it becomes extremely difficult and the runner is fatigued. This will allow the body to get used to running past its limits and achieving more physically and mentally. If runners don't have access good running landscape, they can always buy treadmill. Runners can also by cut back on the amount of walking breaks or eliminate them altogether.
• Speed - Using speed intervals while running is a great tool marathoners' and runners use to build speed and endurance. Make sure to bring along a stop watch during a run and then sprint at a fast speed for up to 90 seconds, then return to a normal pace for 2 - 3 minutes. Repeat this for the entire run. The length and time of sprints can vary depending on the entire length of the run. Use shorter, faster speed intervals for shorter runs and longer intervals for longer runs.
• Hills - Hill sessions for runners are similar to body builders lifting heavy weights. Running up and down hills is great for building leg strength. Start slow and take shorter strides when running up the hill, and stand tall and let the legs coast down the to the bottom of the hill. It's best to run up and down a hill after the end of a run. Repeat the hill run until the runner is completely exhausted, incorporating more up's and down's each time.

+Roxxy Sonnich is a passionate blogger on health and fitness topics. She is focused on helping people get the best workout they can, whether that entails you to buy treadmill equipment or join your local gym.

How To Reduce Wrinkles With Facial Exercises

Tips for how to reduce wrinkles with facial exercisesWith the daily bombardment of beautiful celebrities in magazines looking younger in their 60s than many of us do in our 30s, defying the ageing process has never been more popular. Whilst we all know that healthy eating, sun-protection and wrinkle creams are good ways to keep our skin looking fresh, it is not widely known that certain facial exercises can help the skin to maintain its firmness.

As we age, our skin loses its elasticity but with many women turning to increasingly extreme options for preventing wrinkles and sagging skin, it’s good to know that there is a natural alternative. These exercises can be easily included as part of a daily skincare regime and should be carried out regularly for the most visible results.

Sagging skin around the eyes is one of the most common complaints of people getting older. One way to target this is to make ‘hook’ shapes with each forefinger, then gently push under your eyebrows, giving you a raised eyebrow expression. Then, slowly close each eyelid and repeat 5 times. This simple exercise stretches the skin over the eyelids.

Next, it is simple to target skin around the cheeks. To strengthen the cheek muscles, try placing your fingertips on your cheekbones and tilting your chin downwards. Then, use your fingertips to gently lift the muscles up and over the cheekbones, whilst breathing out. By slowly opening and closing your mouth and repeating, you will create a stretch.

To reduce the appearance of loose skin on the neck, try lifting your chin and placing your hands at the top of your throat. Then gently lift your jaw and push it forward to feel the stretch. The reason for skin sagging on the neck is often due to the neck not being held in a relaxed position. Easing this tightness may help to reduce sagging skin.

These exercises are beneficial because, as with any bodily exercise, they can increase muscle tone and circulation. For the skin to appear plump and healthy, good circulation is essential for providing the skin with a plentiful supply of oxygen.

Other top tips:

Moisturise: moisturising is a key part of the daily skincare routine. Moisturise by gently massaging in upward, circular motions to help to boost circulation and ensure your skin fully absorbs the moisture. Avoid downward motions as this can drag the skin down, thus encouraging the skin to sag.
Stay hydrated: It is important to drink plenty of water to ensure our skin can function at its best and maintain elasticity.

Stay safe in the sun: Wear 100% UV sun-protection, even in winter. We often forget that everyday our skin is exposed to harmful UV rays. Whilst they are strongest in bright sunlight, it is important to protect the skin in normal daylight.

Avoid smoking: Along with the other negative effects of smoking on our bodies, smoking can be damaging to the skin by causing wrinkles, particularly around the mouth.
Try these simple tips to improve your skin's elasticity and defy the effects of ageing.

Victoria is a writer for Direct Sight, one of the leading online suppliers of varifocal glasses