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Aerobics Cardio Information |
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What Should Runners Think About?
What do you think about when you are running? Does it make a difference? Research suggests it definitely can.A survey into what runners think about when competing identified four categories. These are relevant to participating in many sporting activities: - 1) Inward monitoring - focusing on how you feel while running. 2) Outward monitoring - focusing on aspects of the race such as distance, terrain and tactics. 3) Inward distraction - having thoughts irrelevant to the race such as solving 'mental puzzles' or what we are going to do after the race. 4) Outward distraction - focusing on surroundings irrelevant to the race such as scenery. The research concluded that inward distraction (3) should be avoided as it reduces awareness resulting in either running too fast and 'burning out' or running too slow. Inward monitoring (1) is useful for judging the required pace and also being aware of any warning signals such as muscle strain. The researchers believe that most attention should be focused outwardly on aspects of the race to minimise the influence of discomfort whilst remaining aware of the race situation. However, I would like to add another category, I call it 'interactive awareness'. This is thinking of how we are running in relation to terrain. This is not to be confused with what we are feeling or race strategy but to the actual movement. For example, when running are you aware of the location of your hip joints or which muscles lift the leg off the floor? Focusing on the act of running can help to 'free up' the movement if unnecessary tension can be identified. Misconceptions about our body will influence the way we run. The pelvis is part of the back yet many run with an excessive swing of the pelvis because the hip joints are held too tightly. The swaying action of the pelvis will also twist the lumber spine where the psoas muscle (hip flexor) has its origin. The psoas lifts the leg therefore inappropriate movement of the spine reduces efficiency and alters the direction of the pull. This type of thinking is neither inward nor outward, as it requires us to maintain awareness of who is running, how we are running and where we are running. For example, see if you can be aware of yourself reading this article. What parts of you are making contact with a surface? Is your jaw tight? If we are aware of the feet landing on the ground when running, we can appreciate the force opposing our weight as gravity helps us to move forward. Newton's third law of gravity states that 'the mutual actions of two bodies upon each other are always equal and in opposite directions', or more commonly known as, 'for every action there is an equal opposite reaction'. We do not have to be pulled down by gravity yet many runners appear to lose the battle. Contemplate this law when running and we can allow ourselves to 'go up' to go forward due to the action of the legs and utilise energy more efficiently. Another way to describe this is 'Thinking in Activity'. So on your next run try and maintain an awareness of what you are thinking. 'Interactive awareness' can exist concurrently with thinking about the race and surroundings. but if you find your thoughts drifting onto to something beyond your run to the point of distraction, let your awareness come back to your moving parts and the ground. Roy Palmer is a Teacher of The Alexander Technique and author of The Performance Paradox: Train Smarter to enhance performance and reduce injury. More information can be found at http://www.artofperformance.co.uk He works with sports people of all abilities to recognise and overcome performance-limiting habits.
MORE RESOURCES: Water Aerobics: Why You Should Consider Aqua Cardio Alameda Post 10 resistance band exercises you can do at home British Heart Foundation Alzheimer's disease: Why aerobic exercise may have protective effect Medical News Today The Best Cardio Exercises To Boost Your Endurance as You Age Eat This Not That The Decade That Changed Fitness Forever The New York Times Weight loss: Modest results possible with 30 mins of exercise per week Medical News Today Treadmills are out, barbells are in: why gym-goers are abandoning cardio for weight training The Guardian How to improve your mental health using physical activity Mental Health Foundation Exercise Is Good for Everything. Even Hangovers. The New York Times Moderate, vigorous exercise boosts cognitive abilities for 24 hours Medical News Today Can You Exercise When You Have COVID-19? Cleveland Clinic Health Essentials Aerobic exercise: a powerful ally in the fight against Alzheimer’s University of Bristol Colorectal cancer: Exercise in the morning and evening may cut risk Medical News Today How to Incorporate Quick and Easy Exercise into Your Daily Routine for Better Health - HealthCentral Demi Moore gave up 'hard exercise' after years of 'obsession'. Here's how she works out now Women's Health Best Exercises to Start With When You’re Living With Obesity Everyday Health Exercise May Ease COVID-19 and Long COVID Symptoms Yale Medicine Exercise Equipment for Seniors Healthline I asked scientists about the best exercise for longevity - and they all said the same 3 workouts Woman & Home Engage Your Core with a Top-Tested Exercise Ball Good Housekeeping How to Optimize Your Workout to Boost Your Mood The New York Times Experts on how to find the best mix of exercise for your age as a woman Australian Broadcasting Corporation Hate Exercise? We Made This 10-Minute Workout Just for You. The New York Times All you need is a chair to get a great burn at home Women's Health ‘Cardio drumming’ is the hot, new exercise trend to purge your daily anger and frustration New York Post Aerobic Exercise: Randomized Controlled Trial Data Suggest Qualified Benefits for Erectile Dysfunction Psychiatrist.com Dr Hilary Jones reveals the two 'ideal' exercises for losing weight and keeping it off for good Woman & Home Swimming & Aquatics City of San Antonio (.gov) A 30 (ish)-Minute, Low-Impact, Cardio Pool Workout Everyday Health Rethinking cardio exercise Harvard Health New research finds half-cardio, half-strength training reduces cardiovascular disease risks • News Service Iowa State University What’s the Least Amount of Exercise I Can Get Away With? Time Magazine The impact of physical activity and exercise interventions on symptoms for women experiencing menopause: overview of reviews BMC Women's Health Massive study uncovers how much exercise is needed to live longer American Medical Association Forget The Wind-Down Routine: New Study Shows Light Exercise Before Bed Results in 30 Minutes’ Extra Sleep Men's Health The Full-Body Pool Workout That Doesn’t Involve Swimming (Published 2023) The New York Times Resistance Exercise Training in Individuals With and Without Cardiovascular Disease: 2023 Update: A Scientific Statement From the American Heart Association | Circulation American Heart Association Journals The Great Debate: Cardio vs. Strength Training RWJBarnabas Health The best exercise equipment for seniors National Geographic How Much Should You Exercise Per Week? Cleveland Clinic Health Essentials High-intensity Exercise May Reverse Neurodegeneration in Parkinson’s Disease Yale School of Medicine Why Walking Isn’t Enough When It Comes to Exercise Time Magazine UTSW studies clarify link between exercise, risk of heart disease: Newsroom UT Southwestern Medical Center How Exercise Can Lead to a Healthy Gut Cleveland Clinic Health Essentials Clown Cardio Doesn’t Take Exercise Seriously (Published 2024) The New York Times Fitness brandeisjudges.com Women may realize health benefits of regular exercise more than men National Institutes of Health (NIH) | (.gov) Comparative Efficacy of 5 Exercise Types on Cardiometabolic Health in Overweight and Obese Adults: A Systematic Review and Network Meta-Analysis of 81 Randomized Controlled Trials | Circulation: Cardiovascular Quality and Outcomes American Heart Association Journals Short bursts of exercise may offer big health benefits Harvard Health The best strength-building exercise to lower blood pressure? Harvard Health Exercise during cancer treatment: 4 things to know MD Anderson Cancer Center 150 minutes of aerobic exercise per week reduces liver fat, study finds Penn State University Mayo Clinic Minute: Is your exercise program heart-healthy? Mayo Clinic News Network |
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