Author: frankiejpainter

The 6 Best Exercises for New Runners

Simple exercises to build your running body.


May 29, 2013

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The most important exercise you can do as a new runner is, of course, running. But your risk of injury will go down–and your enjoyment of running will go up–if you take a few minutes a day to stretch and strengthen key parts of your body. Here are simple exercises that will help you run more smoothly and efficiently.

1. Calf Stretch

Goal: Increase the flexibility of your calf muscles and Achilles tendon.

Why: Running takes your lower legs through a fuller range of motion than most other activities. Better flexibility in your calves and Achilles tendons will allow you to push off more forcefully and lower your risk of straining these muscles or tendons.

How: Sit with your legs in front of you, straight but relaxed. Place your hands or a rope or towel wrapped around the ball of your foot. Contract your shin muscles to pull your toes toward your shin. Keep the top of your ankle loose so that you feel the stretch in your calf muscles and Achilles tendon. Exhale into the stretch, and hold it for 2 seconds. Lower your foot to the start position, and repeat. Do 10 stretches for each leg.

When: Like most non-dynamic stretches, this is best done after your run.

Consider: You’ll need to be diligent about calf and Achilles flexibility if you’re a new runner who has worn high-heeled shoes for many years. Try walking around your house barefoot or in socks to help lengthen your calf and Achilles.


What a great idea!


Egg muffins Sometimes you want a hearty breakfast that you can eat on the go or throw in your bag to take to school or work. Usually the most portable of breakfast ideas are carb and sugar loaded.And these tasty breakfast egg muffins. You decide what meat, cheese and vegetables you want to put it in making the combination possibilities endless. And since you make a bunch in advance you have ready to go breakfast options all weekend. Get the kids involved as well by letting them choose their own ingredients.Ingredients
Spring onion as required
Chopped tomatoes as required
Onion as required
Cheese as required
Green chillies
Fresh coriander
Capsicum chopped as requiredYou can add chicken, beef, mince cooked., spinach, sausages, ricotta cheese and lots more as per your taste.,

Eggs 6 beaten with 2 tbsp milk salt and black pepper to taste

Preheat oven at 200C
Grease your muffin tin
Add vegs of your choice along with cheese., pour beaten egg mixture on it.,

Place muffin pan on the center rack of a preheated oven and bake for 20-25 minutes or until muffins are light brown, puffy, and the eggs are set.

Let muffins cool for a few minutes before removing from the muffin pan or cups. Loosen gently with knife if they seem to be sticking. Eat immediately or let cool completely and store in plastic bag in refrigerator or freezer. The Egg Muffins can be reheated in the microwave.


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