5 Ways That Yoga Can Help Runners

March 30, 2017November 1, 2018 Alex CoombesLeave a comment

Runners have a tremendous amount to gain from adding yoga to their fitness regimes. Due to its repetitive nature, running may lead to injuries and musculoskeletal imbalances which can be uncomfortable and disrupt your day to day life. Yoga can complement the discipline of running as it can restore balance and symmetry to the body.

In particular, through Yoga, runners can improve:

FLEXIBILITY

Yoga stretches the muscles that are tight, which in turn increases the range of motion in related joints. Increased flexibility decreases stiffness, results in greater ease of movement and the reduction of aches and pains.

2. STRENGTH

Running mostly strengthens the lower body, therefore certain muscles become strong while others are underused and remain weak. A balanced yoga practice involves the entire body which allows the unused muscles to be strengthened—specifically in the arms, upper torso, abdominals, and back. Strengthening the upper body and core helps improve posture during daily activities and also while running. A strong core allows the arms and legs to move more efficiently and results in less fatigue. Additionally it allows for less weight impact on the legs which reduces the risk of injury. It is also essential for runners to strengthen the muscles in their lower body for a healthy range of motion.

3. BALANCE

Overusing some muscles while underusing others creates muscular imbalances, which affect the entire musculoskeletal balance and impairs biomechanical efficiency. For runners, biomechanical imbalances eventually lead to pain and injury. Through Yoga, runners can become stronger by improving their balance through the focus of their energy and mind thus reducing the chance of injury.

4. BREATHING

Lung capacity is of prime importance for runners, because it creates the ability to maintain an even breathing pattern through all phases of running. The better the lung capacity is, the more oxygen is circulated through the system, which is most helpful for general running. However, the breathing pattern used in running and other forms of aerobic exercise involves quick and shallow inhalations and exhalations. This uses only the top portion of the lungs, leaving the middle and lower portions untouched. Yogic breathing involves slow, deep inhalations and long exhalations, making use of the upper, middle, and lower portions of the lungs. Yogic breathing has been shown to increase lung capacity, and greater lung capacity increases endurance and improves overall athletic performance.

5. AN ENERGISED BODY

Many forms of exercise deplete the body of its energy stores. Yet a yoga practice oxygenates the blood and creates more energy, leaving the body and mind feeling restored and energized. Yoga provides a vehicle through which the body can actively recover from the physical demands of running.

By Gandha Savio

If running is included in your regular exercise routine, why not unwind and try a TruBe yoga session to replenish your energy. You can search Gandha’s Profile in the TruBe trainers page.

You can also view our wide range of expert trainers who specialise in various other workout disciplines.

Click here to book a session

TruBe are proud to announce that we are an official partner of the Royal Parks Foundation Half Marathon taking place on the 8th October 2017! We will be running the half marathon workshops which are held in July and September and will host the complimentary assisted cool down area on race day for all runners! Click here to find out more

Try these 5 Yoga poses before bed time

March 9, 2017November 1, 2018 Alex CoombesLeave a comment

The importance of sleep surpasses the obvious involving lifting your mood and physically looking less tired. When you have difficulty sleeping at night, it affects your day to day life, wellbeing and even your weight. TruBe trainer Dipa Trivedi, who specialises in yoga, explains the different effects of sleep and how yoga can be a simple and effective solution to aid a peaceful night’s sleep.

I get a lot of feedback from most students saying “some days I can sleep and others I just wake up and cannot go back to sleep”… When I ask them why, the answer is ‘I am stressed or I feel hot or I don’t know why’.

Usually, having a good night’s sleep is a combination of several factors:

Physical fatigue
Mental state
Emotional wellbeing
Routine
Nutrition
Overall hormonal health

All of these factors are interconnected and getting the right balance is vital to having a continuous good night sleep.

Now it is different for everyone, so we cannot apply the same principles for all, however there is a baseline. Having a good night’s sleep is key to living a life with minimal illnesses. You might be in your 20’s or 30’s and think that it is okay to have 4 hours sleep and then catch up on sleep on weekend. However, as you are building a gap, this can be difficult to fill over time which may result in various health issues. If you observe a child, for example, they would sleep at least 10 hours a night. A working adult (from 22) should sleep an average of 7 hours a night to live long and well. Sleeping helps with memory recovery, focus, immunity and mental stability. Plus, it allows for muscle recovery and growth after sport and exercise.

There are various yoga sequences you can try to improve your general sleep.

MY 5 FAVOURITE RESTORATIVE POSES YOU CAN TRY:

1. Supta Badcharakan Asana

This works to improve the digestive system and blood circulation to the brain.

2. Supported Child Pose

This helps you let go of your day – as you are energetically turning your back to the world; as well as releasing tension from your shoulders to the lower back.

3. Legs Up the Wall

helps the circulation of both blood and lymphatic fluid.

4. Siddhasana – Simple Crossed Leg Pose

Focus on your breathing as this helps to stop the mind from wondering

5. Savasana

Lie down, start to let go of each limb and drift into relaxation

Performing these quietly, restorative poses can help calm your body and mind whilst relieving stress and anxiety.

Have a good night,

Dipa

Want more advice and fitness tips? Download the TruBe App and check out our expert trainers where you can book a session today!

Don’t forget that our TruBe trainers can come to you right in the comfort of your own home!

Burn Fat at Home in 10 Minutes

February 27, 2017November 1, 2018 Alex CoombesLeave a comment

In one of our recent blog post 5 Ways to Burn More Calories During a Workout, the more muscles you use, the more fat/sugar you will burn. Total body workouts where you choose big groups of muscles (complex exercises) are the most effective. Try these exercises that will get the whole body working:

KICK THROUGH:

Start in the box position with knees into hips. Drive the right leg out to the left, sitting back on the heel of your left leg. Return to the start position and repeat to the right.

WALK OUT:

This is great for your arms and abs! Start standing, drop hands to the floor and walk out as far as you can reach. Walk the hands back and stand. To progress add a jump or a jump and turn 180 in the air and walkout in the opposite direction.

CURTSEY LUNGES:

Great for the glutes! Squat down and bring your right leg behind the body and out to the side (8pm on the clock). Return to standing and repeat with the left leg (4pm on the clock). Again to progress, add a jump and rotate round facing the other way.

See how many reps you can do of each in a 40 second time frame. Rest for 20 seconds then repeat 5 times! Try these exercises with one of our trainers!

Post Workout Nutrition:

Always eat protein and a small amount of sugar from a natural source to help with recovery. Fruit is great source of sugar from a natural source. Also, remember to hydrate! We can lose at least 2 litres of water a day and even more when exercising. We need to replace this to keep the body functioning efficiently.

Sleep at least 7 hours a night to aid recovery. This can have a negative effect on hormones and cortisol release, which then stimulates fat storage, which we don’t want.

Don’t forget that our TruBe trainers can come to you right in the comfort of your own home! Try this workout with one of our trainers, anywhere anytime.

For more expert advice and workouts download the TruBe App today!

The Vegan Diet: Myths & Benefits

February 17, 2017November 1, 2018 Alex CoombesLeave a comment

Record numbers of people are turning to veganism in the UK. Vegans do not eat meat, dairy products, seafood and other foods and items that may include animal by-products. Vegans also do not wear leather, wool or anything tested on animals. This once much maligned lifestyle is now seen as trendy, with much of the food industry catching onto its increasing popularity. However, there are still some misconceptions. Our TruBe trainer Angela Rochester is here to clear things up!

Myths

You can’t get enough protein

Vegans are often asked ‘Where do you get your protein from?’

Protein is not just restricted to meat. Protein can also be obtained from foods such as tofu and tempeh. Other sources include grains, pulses, nuts and seeds. Eating a variety of these foods means a vegan can achieve the recommended daily amount of protein. Vegans can also build muscle on a plant-based diet; check out Torre Washington!

It’s Boring

The rise in vegan Instagram accounts shows the variety of meals that can be made. An internet search can provide a wide variety of alternatives. Do you miss pizza? Burgers? There are tasty vegan versions of these.

Vegans are Skinny and Automatically Healthy

Think carefully about the reasons for choosing to become vegan. Turning vegan will not help you with weight loss. Although it can certainly be very healthy, there are still highly processed vegan foods that contain a lot of sugar and salt which should be avoided to maintain a healthy weight.

Vegans lack energy

Vegans lack no more energy than those on other diets. However, they must check their intake of vitamin B12, which plays an important role in preventing anaemia and nervous system damage. It cannot be reliably sourced from a vegan diet but it can be obtained from fortified foods or taking B12 supplements. Gaining Iron from a vegan diet is also easy, if a wide range of fruit and vegetables are eaten. Include foods with vitamin C to further aid the absorption of iron. If you are unsure that you are gaining the right amount of nutrients from your diet, check with a doctor or dietician.

It takes a lot of planning

Just like any other diet or lifestyle, you need to plan what you eat in order to stay healthy. However, once you know what you need it becomes second nature!

Benefits

Health Benefits

Vegans can have lower levels of cholesterol, lower blood pressure, lower risk of diabetes and lower body mass indexes. However, those who have these benefits also tend to have balanced diets and stay active.

Helping the planet

The main reason for many being vegan is their concern for animals and the environment. It is less of a drain on global food supply and is a great choice for those concerned with animal welfare.

Physical looks

Those who adopt a vegan diet often report that they have less acne prone skin, stronger hair and nails and the reduction of bad breath and body odor!

It is easy to transition into/try out

If you are thinking about becoming a vegan you don’t have to leap into it. You can gradually see what suits you and there is no need to feel guilty if you make mistakes or if you think it is not right for you.

Self-Awareness

It can lead to greater self-control as you cannot simply grab anything when shopping for food. You will gradually pay more attention to what you put into your body which has great health benefits in itself!

For more information check out these useful links:

http://www.nhs.uk/Livewell/Vegetarianhealth/Pages/Vegandiets.aspx

https://www.vegansociety.com/

https://www.happycow.net/

Want to try veganism whilst keeping fit? No problem! Our TruBe trainers are here to help! Book a session tailored to your needs!

By Angela Rochester

Should kickboxing be part of your workout routine?

September 14, 2015April 25, 2018 Alex CoombesLeave a comment

Kickboxing is a sport that has a multitude of benefits ranging from improvements in overall fitness to stress relief and self defence. During a TruBe kickboxing session you will experience a total body workout using all three of your bodies energy systems. This will help to rapidly develop your cardiovascular fitness and muscular strength.

Burn some serious calories

This takes us into the realms of metabolic conditioning which has been proven to have a high calorie afterburn. This means that not only could you burn between 500-750 calories in a one hour intense kickboxing session, you’ll also have a raised BMR, (Basal Metabolic Rate- calories you burn at rest to keep your body functioning), after the training has finished. This varies between males and females but can last up to 7-12 hours. So the gross calorific burn from the hours kickboxing session could be as high as 900-1000 calories.

Whole body workout

Kickboxing works out the entire body and not just isolated muscle groups. The punching and kicking techniques obviously work the arms and legs, but it’s the effect they have on the core that stands out. Working through all the planes of motion with rapid movements and the multitude of plank drills that accompany any workout puts a varied and high workload on the core.

It does everything

It also helps to stretch and tone the muscles and is proven to reduce body fat. Throw into that improvements in flexibility and mobility, coordination, timing and rhythm and you have a complete training system.

Hitting things is fun

On top of the many physical benefits the mental benefits are possibly what separates kickboxing from other sporting activities. Like most sporting pursuits, kickboxing releases the ‘happy hormone’ endorphins, but the act of striking pads can be a great way to relieve the buildup of stress and frustration that living in London can cause. It has a primal effect that allows you to generate focus within the session as they have to concentrate on the techniques and combinations.

Protect yourself

Having the ability to throw kicks and punches along with the evasive movements can be a genuine plus when you consider self defence situations too.

Trube boast highly trained kickboxing instructors with decades of teaching and fighting experience. This is the real sport taught in a safe and accessible format that will keep you motivated and invigorated.

So why don’t you download the app and try a kickboxing session to see for yourself!!!

Alex – 2013 ICO light welterweight World kickboxing champion