women

Want to know more about the sport you love? It’s as easy as ABC with our top, expert training tips.

Aerobic exercise

Any training method that uses oxygen as the primary fuel source, such as jogging, is aerobic. It improves your cardiovascular health, lowering your resting heart rate and blood pressure. Incorporating sprints into your runs, or doing internal training, is anaerobic, and can increase your fitness levels fats.

Description: Aerobic exercise

Backwards running

You don’t have to run forwards to get results. Running backwards – retro running – helps strengthen the opposing muscle groups to those you work when running forwards. It also improves your posture and strengthens your core muscles. Don’t try it on the road though – go to the park.

Chest

According to research by sports bra manufacturer Shock Absorber, 68 per cent of women who exercise regularly font wear a sports bra – not good considering that once the ligaments in your breasts drop, nothing can naturally restore them to their former position. Keep your best under control with Moving Comfort Luna Bra (£38.99; movingcomfort.co.uk).

Dehydration

Description: If so, go grab some water!

Not drinking enough? Then your performance could suffer. Each one-per cent loss in bodyweight caused by dehydration can lead to a two- to three-per cent reduction in running performance, making running a lot harder and your pace much slower. Check whether you’re dehydration by monitoring your urine. Is the shade more tango than lemonade? If so, go grab some water!

Excessive post-exercise oxygen consumption

Also known as EPOC, it describes the increased metabolism of oxygen that occurs after strenuous exercise, such as interval training (see I). Your body is in overdrive and you burn calories at an elevated rate, even when resting.

Forefoot striking

Description: Forefoot striking

Experts believe this is better for running efficiency because your foot lands under your center of gravity and propels you forward. It involves landing on the ball of the foot, as opposed to landing on the heel, giving you more control over each stride.

Glutes

Many running injuries can be traced to weak glutes. To strengthen, try The Bridge; lie on your back, lift your hips and back until your body forms a straight line from your shoulder to your knees. Repeat 20 times once a day, until you feel stronger.

Hill training

We all hate them, but hills are a great way of increasing your fitness, while building strength in your legs. To get up a hill effectively, lean forward and take smaller, whicker steps while using your arms to propel you forwards.

Interval running want to burn more fat in a short amount of time? Try interval training – alternating high-intensity exercise with less-strenuos periods. Here’s an example: using the treadmill, run as fast as you can for 90 seconds, recover and go slowly for two minutes. Repeat fat-burning workout that will increase EPOC (see E)

Juice

Description: You can make your own isotonic drink to quickly replace the fluids you lose through sweat, while providing a boost of energy.

You can make your own isotonic drink to quickly replace the fluids you lose through sweat, while providing a boost of energy. Mix 220ml fruit squash, 800ml water and a pinch of salt, and sip when doing a run that lasts more than 60 to 90 minutes.

Knee protection

Look after them! Knee pain is common among runners, often because the kneecap doesn’t move properly across the bones it rests on – it’s even called ‘runner’s knee’. It’s usually caused by an imbalance in your muscles. By maintaining flexibility and strength in your quadriceps and hamstrings, you can minimize pain. Running on sand and grass is also less knee-damaging than road running because these surfaces will absorb some of the impact.

Lactic acid

Lactic acid is a chemical produced in the body when there’s a lack of oxygen available to cells. As your exercise intensity increases, so do your levels of lactic acid, which can make your muscles sore. If you suffer from this, try compression tights such as Skins (skins.net).

Milk

Description: Sounds good to us!

The chocolate variety in particular is great for recovery. US research shows that the drink’s benefits come from its carbohydrate-to-protein ratio, plus its blend of minerals, such as calcium and potassium that helps replenish glycogen stores in the muscles. Sounds good to us!

New challenge

Keep your workouts interesting and challenging by trying new things. Sign up for a race (visit therunningbug.com.uk), join a running group (find one near you at runengland.org) or run your usual route back to front. You’re more likely to make progress and not get bored.

Top search
women
- 6 Ways To Have a Natural Miscarriage
- Foods That Cause Miscarriage
- Losing Weight In A Week With Honey
- Can You Eat Crab Meat During Pregnancy?
- Grape Is Pregnant Women’s Friend
- 4 Kinds Of Fruit That Can Increase Risk Of Miscarriage
- Some Drinks Pregnant Women Should Say No With
- Signs Proving You Have Boy Pregnancy
- Why Do Pregnant Women Have Stomachache When Eating?
- Top Foods That Pregnant Women Should Be Careful Of
- 6 Kinds Of Vegetable That Increase Risk Of Miscarriage
Other
women
- Is This The End Of Calorie Counting? (Part 2)
- Is This The End Of Calorie Counting? (Part 1)
- Get On The Circuit
- Fighting Fit - Best Shape Ever This Summer (Part 3) - Bonus ABS round
- Fighting Fit - Best Shape Ever This Summer (Part 2)
- Fighting Fit - Best Shape Ever This Summer (Part 1)
- Feel The Resistance
- Beach Body Solutions (Part 3) - Bye bye bingo wings, Flat tum
- Beach Body Solutions (Part 2) - Perky boobs
- Beach Body Solutions (Part 1) - Beach bum, Donkey kick
 
women
Top keywords
women
Miscarriage Pregnant Pregnancy Pregnancy day by day Pregnancy week by week Losing Weight Stress Placenta Makeup Collection
Women
Top 5
women
- Cinnamon: A natural treatment for Polycystic Ovary Syndrome?
- 5 Tips for Safe Exercise During Pregnancy
- Four Natural Ways Alternative Medicine Can Help You Get Pregnant (part 2)
- Four Natural Ways Alternative Medicine Can Help You Get Pregnant (part 1)
- Is Your Mental Health Causing You to Gain Weight (part 2) - Bipolar Disorder Associated with Weight Gain