Event Date: 10th June 2018

Registrations website: https://runaddicts.in/event/registration

Organizers website: https://runaddicts.in/

Location: Rajarajeshwari Nagar, Bengaluru

Event Date: 20th May 2018

Registration Website: https://www.sportzify.com/sports-running-events/Running/Bengaluru/3rd-Sunday-Womens-Run-May/hzXCkMYWua

Organiser’s Website: https://www.facebook.com/events/978171595673470/

Location: Survey 96/1(Old No.96),Sarjapura road,after Kodathi Village,Varthur Hobli, Railway Station road

Any passionate Runner would like to try out different terrains for Running and ensure that they have the endurance intact for comfortable running. Running on the Hill is one such attempt which needs enormous endurance and strength to complete a decent distance.  As a beginner Runner, we normally tend to avoid running uphill. Either we don’t have the energy to do the same or we are just sacred of the climb. But the interesting thing is that you need do it more often and that in turn can help you in many ways.

Running uphill is beneficial not only for the purposes of exercising but at the same time helps in:

• Speeding up the capacity by contracting the muscles with more power and force.
• It helps to increase the endurance by developing the elasticity of the muscles. Due to use of numerous muscles the other ones gets the time to bounce back. Owing to the fact that cardiovascular actions intensifies, the result turns out to be effective in nature.
• Running uphill doubles up the calories burn.
• The chance of injury reduces as strong muscles make it easier to hold the body when it gets drained.

Tips for a better way of running up the hill:

At first it might seem difficult to complete a run uphill but regular practice of Hill Run will help in bringing the body tune to the art of Running.  But things get difficult when a person doesn’t know the proper way of Running on the Uphill.

Let’s catch up on some tips that will come to a lot of help with your hill running.

Take small and quality pace: While running uphill one thing that is very much essential is that it’s not a compulsion but an activity that you need to be honest with. So, make sure you take small steps while climbing up that way you will need less effort and save energy. It might not seem to be very comfortable at first but with time this will increase and your body will adapt to this whole situation.

Let your arm swings navigate and propel your speed: The arm swings help a lot while walking or running. Especially when you are running the ways our arm swings, it adds up to the energy and that in turn propels the feet to pace up. In simple words your energy is in your own hands that you can easily control.

Keep your energy reserved: It takes an equal amount of energy to run downhill just like running uphill. So, maintain a balance while climbing up and don’t waste all the energy in that.

Lift your knees: Our knees are there for a reason. Lift up your knees while covering the uphill climb that saves a lot of energy and divides the pressure all through your legs rather than concentrating solely on the feet. It might seem to wear off the whole body at first but can turn out to be beneficial in the long run.

Take care of the posture: Don’t slouch while running uphill. Although, it is a common problem when the muscles tend to get weary but slumping the shoulders will lead to eating up your energy and making it harder for you by restricting your breathing.

Look straight with heads up: While running on the Hill it is necessary that you look straight in front rather than looking down at your legs. When you look down, the oxygen intake is restricted and there is a possibility that you might be end up in injury.

So, get your running shoes on and take your first steps to conquer the hill rather than avoiding it. Keep running!

 

 

 

 

Leg stretches and Lower Back exercises:

Exercise 1:

Stand straight and bend your right leg as shown in the pic and hold it with your right hand. Balance yourself by stretching out the left hand in front of you. This will give you the power of balancing which is very much required for a Runner. After this change your position and repeat the exercise with the other leg.

Exercise 2:

Lay on the floor as shown in the picture and bend your knees. The lift your left leg to 90 degrees without bending the knees. If you want to hold your leg balancing, then you can also do that. Remain in this position for a count of 10 and repeat the exercise with the other leg.

Exercise 3:

Stand straight with legs apart. Try to bend towards your right leg as much as possible without bending your knees. This will work out your back and calf muscles and give the power of balancing.

Exercise 4:

Sit straight and stretch your legs to shoulder level. Bend the right leg as shown in the picture keeping the other leg stretched out. Remain in this position for 10 seconds and repeat the exercise with the other leg.

Exercise 5:

This is just an extension of the previous exercise. Bend forward as found in the picture and remain in this position for 10 seconds. Change the position with the other leg. This exercise will work out more on your lower back.

Exercise 6:

This is a little difficult for the people who don’t have flexible legs. Stretch your legs in the sitting position as shown in the picture. Sit firmly in between the stretched legs for 20 seconds.

Exercise 7:

This is called “Butterfly Exercise”. Sit straight and get your legs close to your groin as shown in the picture. Press the legs consistently so that the knee touches the ground. This will give lot of flexibility to the legs that helps you in running comfortably.

Why warm up is necessary before Running?

When you run, your muscles are worked out severely and there is a tendency that you might get injured if you are running without a proper warm-up session. Warm up session normally lasts only for 5 to 10 minutes before starting your Long Run. Warm up enables your muscles to get the right blood flow and makes it conducive for a long run. Muscles gets strengthened during a warm up and it will help the runner to avoid any injuries during the run. Also the heart rate is balanced during the warm up which is vital for a long run.

What are the warm up exercises available?

1. Skipping jump: This is done without a skipping rod. The runner can jump for a some elevation from the ground and ensure that the feet is properly landed after every jump. This can be repeated for 10 times which will strengthen the feet before running.
2. High knees: Knees are very critical in Running as they are at work throughout the run. High knees will give the necessary strengths to quadriceps, glutes and hamstrings of your body and ensure a comfortable run for the Runner.
3. Butt kicks: This will give the strength to thighs and hamstrings. Ensure you try to manage kicking your butt or closer to it as it is very necessary for an easy long run.
4. Lunges:Keep your right leg in a 90 degree position forward and stretch out the left leg to the maximum possible limit. This will strengthen the calves, hamstrings and core muscles. This exercise will work more on the lower body to give enough strength for a long run. Repeat the exercise with the left leg forward.
5. Alternate toe touch: Keep your legs wide open. Bend forward and touch the left toe with the right hand. While doing this ensure your left hand is right on top and your heads enabling to see your left hand. Change your posture with right hand and left hand touching your right toes. Repeat this exercise for 20 times. This exercises focuses on your Abs apart from strengthening your hamstring and core muscles.