How to stay safe when running outdoors March 21 2017

    When the weather gets warmer, many people like to go for a run outside. Running helps to boost both your mood and mental health, and gets you into shape. However, there are many dangers to running outside on your own in broad daylight as well as at night. Here are some tips to help you stay safe: Be alert If you run with music, don’t allow yourself to...

How Long is a 10 km run? February 10 2017

    For a short answer, a 10 km run translates to ten kilometers. This is equal to 6.2 miles, and yes, double the distance you need to cover in a 5 km race. Furthermore, to give you an example, you'll need to scale the famous Eiffel Tower at least 32 times to give you an equivalent of covering 10 km.  If you're thinking of running a 10 km marathon,...

What Is The Average Finishing Time For A Marathon? February 07 2017

  The finishing time for marathons, which are most commonly of 26.2 miles varies depending on the participant. World class elites take a bit more than two hours to finish a marathon while other individuals take up to more than eight hours. According to Running USA, the average finishing time for a marathon in the USA back in 2014 was four hours, nineteen minutes, and twenty-seven seconds. On the other...

Arm Motion During Running November 09 2016

    Many runners only focus on their leg movements as they run, but arm motion is just as important. You need to pay attention to your arms, as they make you move quicker for longer, or seemingly with less effort because they determine your stride. Everyone has a unique type of arm movement, so here are some tips on how to improve yours:   Have your arms in 90-degree...

How do you get back into fitness after foot injury? October 10 2016

  Have you ever had such a foot injury that has left you unable to go about your daily routine? You’re unable to move, walk, run or basically do anything with your feet? And most importantly you can’t visit the gym! You just lay in your bed, watching TV, doing nothing while your body begins to suffer from all the inactivity. Soon you start seeing signs of your body losing...

How To Tackle Knee Pain September 18 2016

Runners with knee pain are told to stretch and strengthen their quads, the muscles that are linked to the knee. However, studies have shown that strengthening the hips and trunk was more effective than just working the quads. Increased stability in the hips and trunks led to better movement patterns, freeing the knees from excessive force. According to a study by Harvard University, striking the ground with your foot beneath...

Inspirational Athletes August 05 2016

Some athletes have broken barriers and defied the odds to become the best in the world at their sports. Here are some of the most inspirational athletes of all time.   Lolo Jones She is a 100m hurdler and also a bobsled athlete for the USA. She grew up in a family of five with a single mother, after her father tragically died. They moved around a lot, even living...

How To Prepare For A Race July 29 2016

Whether you are training for a 100m sprint or a 10K, preparation is always important before any competitive event. Preparing yourself both physically and mentally can make all the difference to your performance on the day, as well as preventing injury. Here are a few tips which will help you run your best race and ensure you obliterate your PB: Visualise Your Success Before your race, imagine the moment you...

5 Completely Avoidable Marathon Preparation Mistakes July 12 2015

  Training for a marathon takes a lot of time and energy. It also takes following certain routines and specific plans. And even though these are generally laid out in great detail, mistakes can be and often are made, potentially affecting your success on race day. With that thought in mind, here are five marathon prep mistakes that you’ll want to avoid as you get ready for your next 42...

10 Tips of Recovery After a 10K Run June 22 2015

  Running a 10K is a great way to stay in shape while satisfying your inner competitor at the same time. And while a lot of training in necessary to get you to the big event in prime condition, how you take care of your body afterword is just as important to your total health and wellness. Therefore, here are 10 tips for helping your body better heal at the...