Personal Trainer Joe Addison gives us his top tips for avoiding injury whilst Running.
Running
Statistically , around 75% of runners will be injured at least once a year.
Many people assume this is just part of being a runner, but it doesn’t have
to be the case. Learning to run with better form can help reduce the risk
of injury significantly.
Avoid TMTS!
Once of the most common types of running injury is simply overuse. Going
out and running 6 times a week is going to lead to all sorts of problems.
If you are just starting out as a runner, you need to avoid doing Too Much
Too Soon. Many injuries can be dodged by keeping the volume and
intensity low and build up gradually. 3 times a week is plenty.
Stay Off Your Heels
If you over stride, you are more likely to land heel first with your leg
straight, which sends a huge impact spike up through your ankles, knees and
hips. The only reason you don’t notice this is because you have a layer of
foam under your heel which masks (but doesn’t stop) the spike.
Keep your stride short, with your feet landing underneath rather than in
front of you. Try to keep your knees bent and land on the balls of your
feet. Studies have shown that this significantly reduces impact forces.
Mix It Up
Plodding along at the same pace every time you run will usually result in
either boredom or a plateau (or both). If you want to improve as a runner
you need to vary your training a bit.
My favourite method is *Fartlek *(no laughing!). Fartlek is Swedish for
‘speed play’ and basically involves speeding up or slowing down whenever
you feel like it. You could say “I’m going to sprint to the next lamp post”
or “I’ll speed up until the end of this song, then walk for a bit”
Now I’m not saying that these things will magically result in you running
injury free for the rest of your life, but they will go a long way towards
helping you avoid the most common runners complaints.
Baked Raspberry Cheesecake
Raspberries are in Season during July so why not take advantage and bake this delicious baked cheescake. Its a dead easy 2 step recipe which looks as though it took lots of time and skill to make.
Difficulty and servings:
Easy
Serves 8
Preparation and cooking times
Prep: 20 mins
Cook: 40 mins
Ready in 1 hour
Ingredients
- 8 Digestive biscuits
- 50g butter, melted
- 600g cream cheese
- 2tbsp plain flour
- 175g castor sugar
- Vanilla extract
- 2 eggs plus 1 yolk
- 142ml pot soured cream
- 300g raspberries
- Icing sugar
Method
- Heat the oven to 180C/fan 160C/gas 4. Crush 8 digestive biscuits in a food processor (or put in a plastic bag and bash with a rolling pin). Mix with 50g melted butter. Press into a 20cm springform tin and bake for 5 minutes, then cool.
- Beat 600g cream cheese with 2 tbsp flour, 175g caster sugar, a few drops of vanilla extract, 2 eggs, 1 yolk and a 142ml pot of soured cream until light and fluffy. Stir in 150g raspberries and pour into the tin. Bake for 40 minutes and then check, it should be set but slightly wobbly in the centre. Leave in the tin to cool.
- Using the remaining 150g raspberries, keep a few for the top and put the rest in a pan with 1 tbsp icing sugar. Heat until juicy and then squash with a fork. Push through a sieve. Serve the cheescake with the raspberry sauce and raspberries.
Joseph from Alive's sales team, cycling for charity Rockinghorse
On Thursday 7th June & Friday 8th June, Joseph from our sales team took part in a 24 hour endurance cycle to help raise vital funds for Rockinghorse.
The money raised will go towards an incubator for premature babies being treated in the Trevor Mann Baby unit in Brighton.
The team travelled a distance of 1,415 miles in the 24 hours and so far have raised £1,100 the target the team hope to raise is £1500.
You can still donate money to this fantastic cause by texting ROCK18 to 70070 or by visiting http://www.justgiving.com/Ryan-Cool
- One of our Personal Trainers, Neil, manning the Alive stand with his trademark smile!
On Bank Holiday Monday 4th June, the Alive Team joined in with the fun and activities of the Hove Lions Carnival at Hove Park. Thousands of local people attended the event, and luckily the heavens didn’t open up to drench us all! We had a great time meeting local people and telling them all about Alive; many people were drawn to our stall by some fun posters designed by Joseph from our sales team, which put Alive’s own spin on spreading the news about our classes!
Truly “keeping it in the family”, we had Kate, the sister of our lovely receptionist Bryony, come down to do some wonderful face-painting for the children, and several mums and dads were surprised to hear we have a crèche!
Throughout the day, there were a host of attractions in the main arena, including a fitness demonstration from one of our competitors, dog shows and a bird of prey display! To end the day, our very own Barry Randall took to the stage and got the crowd engaged in a fun and uplifting Zumba demonstration.
As always with Alive, fun was had by all … we can’t wait for next year!
Fitness Advice | Alive | 
June 25, 2012 11:29 am | 
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