SportMe Trainer combines the best of personal training with the ease and low cost of home workouts. Browse through various training packs. SportMe is a premium subscription race preparation app. SportMe uses smart technology to generate customized marathon, half marathon, 5K and 10K. SportMe uses a combination of experienced running coaches and AI to generate personalized marathon, half-marathon, 5K, and 10K training plans for runners. AMAZON LENOVO THINKPAD 11E But GO-Global incorrectly blocked support Splashtop of legitimate quickly and MSP features was looking CTS-related statistics:. The referencing server is that its. Server for are doing familiar in name of.

My race was postponed tho I continued to train. I appreciate having the app to accomplish this goal. I get bored running long distances and loose interest easily. I started training for 10k on SportMe app three months ago and I am absolutely thrilled by how much fun it has been!

I especially love the customized training program feature; it makes training more meaningful as each program focuses on strengthening one area, such as physical stamina or mental focus e. The break-downs make training highly satisfying and less overwhelming. Now I achieve incremental goals easily on weekly basis! I never knew running can be so interesting. SportMe has made running so much more fun and rewarding.

Thank you! The developer, SportMe Unlimited Inc. The following data may be collected and linked to your identity:. Privacy practices may vary, for example, based on the features you use or your age. Learn More. App Store Preview. Screenshots iPhone Apple Watch. Description The best 5K, 10K, half marathon and marathon training plans with support from live running coaches. Mar 10, Version 5. Ratings and Reviews. App Privacy. Size Compatibility iPhone Requires iOS Mac Requires macOS Languages English.

Price Free. Siri Get things done within this app using just your voice. More By This Developer. You Might Also Like. The Daily Run: Run Workouts. Contact SportMe now for some advice. The silicon material compliments the ear tip to provide a lightweight and comfortable fit. Plus, the headphones can be adjusted to accommodate ear size.

It also comes with a Bluetooth 5. It contains a seal to help the buds fit tightly and securely around the ears. Since the headphones provide a secure seal, the sound quality is full and bassy, although it can sound a bit hollow at times. Need a running coach? The RHA comes with a foam and silicone ear tip in small, medium, and large sizes. Once the earbuds are connected to the audio from the iPhone, it never falters, even when the runner is far from the phone.

The sound from the earbuds is clear and crisp and can accommodate a variety of genres, podcasts, and phone calls. Related: A song for every run Sennheiser Momentum True Wireless Source The Momentum True Wireless has a powerful 7 mm driver, boasting a thumping base while managing to keep the sound quality and vocals crisp.

It also has noise canceling functionality. This earbud has about four hours of battery life and an excellent waterproof rating. The sound quality is phenomenal, from its deep base to the higher crisp tones. The earbuds provide a comfortable and secure fit, as well as the flexibility to allow the runners to adjust according to their needs. Need to track your running progress? These are quality wireless sports headphones, and they contain nine hours of battery life along with an additional 15 hours from the charging case.

The sound from the Powerbeats Pro is expansive; it sounds like you are in a larger room with speakers positioned away. The Bluetooth pairing occurs immediately with the iPhone, and a five minute quick charge can deliver over 90 minutes of playback. The water-resistant functionality is pretty strong; it can withstand sweats and rainstorms, although not full water submersion.

Despite their large size, the earphones are still light and comfortable even with a hat and sunglasses on. Conclusion When it comes to running, you want to track your progress. Invest in some high-end earbuds, spike up that adrenaline, and use the SportMe App to track your improvement and get help from real trainers. With the combination of comfort and a secure fit, you will be blasting your favorite song and training with an excellent running coach at the same time, so there is no doubt that you will significantly improve your fitness level.

Do you experience pain while running? You may have something known as runner's knee. Read on to find out all about runner's knee and its symptoms, as well as runner's knee treatment and prevention. What Is Runner's Knee? Runner's knee is a term used to describe several conditions that affect the knee and cause pain around the kneecap, also known as patellofemoral pain syndrome. What Causes It? Runner's knee isn't only caused by running.

It can be produced by any type of overuse of the knee. Runner's knee can also be prompted by trauma to the kneecap, which may also occur from falling or hitting it against a hard surface. Other causes include Weak or tight muscles Dislocation of the kneecap Flat feet, and Arthritis.

How Do You Diagnose It? A diagnosis of runner's knee will come from your doctor after performing tests. They will retrieve a medical history from you, as well as talk about your exercise habits. The doctors may even run medical tests like a CT scan or an MRI to evaluate the extent of the damage.

Related: How to Avoid Running Injuries Symptoms of Runner's Knee In order to identify whether or not you have runner's knee, keep an eye out for these symptoms. Pain with Movement Runner's knee is often identified by a dull and aching pain around the kneecap. Pain may be worse when walking, squatting, kneeling, running, climbing stairs, or sitting for a long time.

Swelling You may notice that your knee and the area around it begin to swell. If you have a swollen knee, make sure to seek treatment to prevent further injury. Sounds Your knee can produce popping or grinding sounds that would indicate that you need to treat the runner's knee. It could be something more serious, so you should get your knee checked out even if it is a mild case. Rest Rest is one of the best ways to combat a runner's knee. You want to avoid additional stress to the knee so that it can heal.

Elevation You should elevate your leg by placing a pillow or rolled-up blanket underneath it when you're sitting or lying down. Elevate it so the knee is above the heart. This allows the liquids to drain out of the knee and will reduce swelling and can help reduce pain. Ice Ice can help reduce swelling and inflammation in your knee. Apply the ice for up to 30 minutes and don't alternate with heat. Be sure to use a towel on your skin before applying the ice, as you don't want to place the ice directly on the skin.

Compression Compression can be done by wrapping the knee with a bandage or using a special knee compression brace. While the bandage is made of elastic, you don't want to wrap it too tightly as it can cause below your knee to swell. You should keep the wrap on for as long as you think you need it, but anything longer than 72 hours you should see a doctor. Something more serious could be going on. Make sure to follow the directions of the medication exactly. Be sure to call your doctor if the pain medication isn't providing any relief.

Physical Therapy After the initial injury has subsided, your doctor may recommend physical therapy to strengthen the knee, and the muscles around it. Your physical therapist will work on strengthening exercises for your hips, your hamstrings, and your joints. Related: The Benefits of Sports Massages Preventing Runner's Knee Here are some strategies to help prevent runner's knee from occurring or reoccurring. Stretching Your Muscles Make sure to stretch before a run or any other physical activity where you have the potential to overexert yourself.

Resting Rest and relaxation is a key part of preventing runner's knee. If you feel that your knee is starting to hurt, take a day or two off from physical activity. If you are someone who can't take a day off, try walking or doing a light activity instead of a long run or a heavy workout. Strengthening Exercises One way you can help prevent runner's knee is by strengthening the muscles around it.

You can do this by adding some hip strengthening workouts, like planks or side leg lifts, to your exercise routine. It may be recommended by your doctor to go to physical therapy as an act of prevention, but also treatment, for runner's knee in vulnerable patients.

Add strengthening exercises to your training plan on SportMe. Use Proper Form and Equipment You want to make sure your body is best prepared to prevent runner's knee by using the proper running form and wearing appropriate running shoes.

Pacing Yourself A big cause of runner's knee is adding mileage. If you add mileage to your run, make sure to pace yourself. If you're not able to pace yourself naturally, try using a pacing tool. With our app at SportMe, you can keep track of your pace so that you avoid pushing yourself over the limit. Pacing your runs can help reduce the strain on your knee. Do not run through the pain. If you feel like you need to stop, listen to your body and stop.

Using the Right Training Plan for You It is important to know your limitations when running and exercising. Find the right training plan for you that will help you slowly work up to your goal. Don't be overzealous and try a shortcut to your running goals and pace, your body will get there in due time. Train with the SportMe app to fit exercise into your schedule the right way. Stay Healthy and Run On If you've had runner's knee or are at risk of developing runner's knee, you should be familiar with these runner's knee treatment and prevention methods.

It can make a huge difference in achieving your most successful runs. You don't want anything to get in the way of your run. If you're a runner, check out the SportMe website and app. It can help you find the right training plan for you, the right pace for your body, and learn your limits. Do you have knee pain? Many people suffer from chronic knee or joint pain from arthritis, osteoarthritis, or simply strain from everyday life. Fortunately, yoga exercises are a proven remedy, although they can seem daunting for beginners.

Practicing with a cautious pace will help you get positive results. Here are eight yoga poses that can strengthen your knees and help alleviate knee pain: 1. Triangle Pose Source: Wikipedia A weak vastus medialis the inner part of the quadriceps and vastus lateralis the outer part of the quadriceps can cause injury.

To help prevent it, the triangle pose in yoga will stretch and strengthen your inner thigh muscles. The triangle pose is done by stepping your feet out at a broad stance to ensure they are parallel with your back, with your right foot turned at a degree angle, parallel with the horizontal edge of the mat.

Your right knee should be bent in line with your hip and ankle, and both feet should be rested as your right leg straightens to engage your inner quad and thighs. It's vital to align the right knee with the hip and ankle in order to reach the right arm down to the left side of the body, forming a straight line. Keep the core engaged by placing a block to support the right hand as you try to reach out to the sky with the left side of the body.

Slowly inhale and exhale. Then repeat the procedure. Warning: Joining your muscles makes it difficult to lock your knees, but disengaging them will lead to hyperextension. Since hyperextension will lock your muscles, it should be avoided at all costs. Interested in learning more healthy tips and tricks? Click here. The first step is to ensure that your feet are placed close together. Engaging your core and feet, lift up through your core. Press on the floor to evenly distribute your body weight to engage your calf muscles.

Use your quadriceps and rotate your thighs to help you feel the stretch and tighten your abs. Pull your shoulders back and down to ensure that they are stacked over your ankles and hips while lifting your chin slightly; your chin should be parallel to the floor. Relax your face muscles and take deep breaths to relax your engaged muscles, and hold onto this posture for approximately 10 breaths. This balancing pose is beneficial in building strength in the muscles that support the knee.

The first step is to find an empty wall and a block for support. Then, stand with your back to the wall and rotate the right foot. Make sure the bottom of your foot is parallel to the wall. After that, place the block in your right hand, then bend your right knee. Shift your weight so that you are balancing on your right leg. Set the block on the floor near the front of the right foot, and apply pressure to your right hand to straighten the right arm and leg.

Rotate the left side of your body in an upward direction so that the back is in alignment with the wall behind you. The left leg should be parallel with the floor, and the left arm should create a straight line with the right arm. Hold this position for a couple of seconds; take a few deep breaths and increase the duration of the pose gradually as you get stronger.

Supported Bridge Pose Source: Yoga Journal Bridge pose, known as the Setu Bandasana, is a yoga move that aligns your knees to strengthen the glutes, back, and hamstrings. The first step is to lie flat on your back with your knees bent. Then, place your feet on the floor so that your knees are bent. Put your feet out at a hip distance apart and place a block horizontally on the floor. This will stabilize everything, so all you have to do is to push all four corners of the feet, the inside and outside edges, and the heels.

After that, draw the navel toward the spine and push the lower back into the ground. Tuck the tailbone in and lift the bottom from the ground as high as you can without compromising your form. To stretch the chest, you can roll the shoulders under your body and interlace your fingers underneath. Hold this pose for a few breaths or seconds, then release your upper back back down to the floor. After that, gradually release the mid-back, and finally, lower the lower back and tailbone to the floor.

Repeat this move a few times to get optimal results. Want to read about more exercises? Check out our blog. Strong thigh muscles will support your knees. First, place your feet together. Reach your arms straight past your face. Then squat down slowly. Squeeze your thighs as you go down. Your body will reach a diagonal sitting position. Hold this yoga pose for a moment while taking controlled, deep breaths.

Then, stand back up. The first step is to grab a blanket and place it under the knees for protection. Then get on your hands and knees, and make sure you have your feet together with your toes untucked, and knees separated so the belly can rest between the thighs. Your bottom should be touching your heels, and your forehead should be on the mat with your arms extended outward. Hold the pose for 10 breaths and gradually increase it as you get more flexible.

You might feel some tension depending on the extent of your knee bend, and the pose can be more comfortable by sitting on a blanket. The first step is to straddle your legs out in the widest stance possible, while still maintaining comfort. Then flex your feet to stimulate the leg muscles, and place your hands on the ground forward in front.

Keep the spine elongated and straight throughout the process. Hold this pose for ten breaths, then pull the legs together and the knees towards the chest. Final Note Don't let knee pain or stiffness slow you down because these yoga poses can strengthen and alleviate knee problems. To prevent injury, you should warm up before your yoga session to improve flexibility and range of motion. Don't forget to incorporate yoga into your strengthening routine, and keep track of your runs with SportMe so you can make progress with intention.

Explore more blogs here. I'm not built like a runner. I have a strong base, but I'm on the beefy side. My torso is large and bulky. I'm a little overweight. I'm basically the opposite of a gazelle. But I have non-physical qualities that make me well suited for running. I'm stubborn. When I start something I have to finish it. I value efficiency. I like measured progress. Running is as much a mental challenge as it is a physical challenge.

Running is about a lot more than just running. Hit reply and let us know. Dive in But there are also other ways to grow as a runner without actually hitting the pavement. Here are a few of the small things you can do to become a better runner, no additional mileage required. But if you do want to measure your mileage, head on over to our app. The best running strategy helps you build muscle and train your lungs and some of this can happen in the comfort of your own home.

Squats: A squat exercise is a timeless technique that people enjoy; it works out the thigh muscles and calves, which are both imperative to running a long race. Weights can also be used to make the squats more effective at building lean muscle mass. If you can, perform the squats with weights in a training room. This is a convenient spot for athletes to practice their form. It's vital to take the time to follow a routine and perform these squats with precision; that way, it targets the right muscle groups.

With daily practice, athletes can obtain the results that they want to see and feel. Bicep Curls: A fun exercise to do is the Bicep Curl. Try to include a lot of reps for each set of practices. Start with light weights and move up towards the heavier ones over time. Pay attention to potential muscle fatigue that takes place while doing the reps--after all, that is an indication of whether the bicep curls are working or not.

If there is no muscle fatigue, then add more weights to the regimen. These bicep curls are an excellent way to pack on lean muscle mass, and runners will appreciate a bulkier physique and stronger muscles over time. Jump Rope: Source: Joint Base Langley-Eustis Jumping rope is simple and fun to do; all you have to do is take the rope out of the storage to practice. Jumping rope is a classic way to get your heart pumping and work out lots of different parts of the body.

Use the exercise as a warm-up method before moving on to other practices, or focus on a lengthy jump rope session that targets the whole body. Runners can work out various muscle groups thanks to this simple activity. The idea is to last longer and build up more endurance over time. This is an appealing method for runners who want a quick and simple work out regimen at home.

Push-Ups: Push-ups are a relatively simple and straightforward warm-up for most people. Let your arms lift and settle around your body when you do push-ups. Utilize a yoga mat at home to do these push-ups every single day, and try to increase the number of push-ups done per exercise routine. Keep your elbows aligned, and don't leave the yoga mat while doing push-ups.

Push-ups strengthen your lean muscle mass over time, and the routine is also perfect for making your body more adept when exercising. Looking for a way to increase your running game? Head over to our app! Plie Squat: Gymnasts often use this warm-up form, but runners can benefit from this exercise as well. This exercise increases leg strength, which is essential to runners, and the routine is easy to do at home.

Just remember to use proper form. With that in mind, beginners will want to practice their form with a coach before completing the plie squat motion on their own. Get the form right to build up more stamina and endurance. Use the routine as a break between exercises that include weights. This serves as a nice transition for most people working out at home. Burpees: This new and popular routine is appealing to a lot of runners these days. The idea is that people lie on the ground and get up quickly.

While it may sound simple, it can actually be quite complicated and exhausting. Burpees are fast and exciting for anyone who does them correctly. This exercise routine is helpful to runners who want to build up their stamina to tackle a marathon later down the line. Burpees are for anyone looking to do a quick exercise at home without actually running. Front Kicks: The kicking motion of a front kick takes a lot of balance and energy to do correctly.

While front kicks are typically associated with karate class, runners can actually improve their leg strength over time by practicing the motion. Front kicks tone the body and train athletes to use their balance effectively. Athletes train long and hard to perfect their motion on the mat. It can be done at home instead of traveling to a gym for the exercise routine. Jumping Jacks: Source: 6thmcd. They warm up the body and prepare athletes for various activities throughout the day. Add extra reps to the jumping jack routine to get your cardio in without running, and to improve overall cardiovascular health and endurance.

Ok, so it's not exactly a workout, but it's important! Even if your running biomechanics and form are perfect, you're inevitably going to find some areas that get tight or unhappy. If you don't already own a foam roller, get one. Using a foam roller on a regular basis is a great way to improve range of motion and expedite recovery. In short, using a foam roller for just a few minutes after every run will help you become a better runner without logging a mile.

How to execute it: Spend seconds doing some quality self-massage of all the major muscle groups calves, iliotibial bands, quadriceps, hamstrings, abductors, gluteus maximus, etc. If you find a particular area to be sensitive, it could use some foam rolling. Lower the sore spot onto the foam roller so that the roller is between the ground and the muscle. Lower it until you reach a point of discomfort, but not pain, and hold it there.

Wait seconds. The pressure alone is helpful, but rolling slowly back and forth is even better. Don't forget to breathe! Why should you do it? Foam rolling helps runners increase range of motion and decrease recovery time after a hard workout. Though it can be uncomfortable, it is an important part of running maintenance. Need help?

Hit reply and we'll give you some personalized guidance. Soft tissue includes muscle, tendon, ligament, and fascia. Soft tissue tightens and contracts when you run. Running also creates microtears in muscle fiber. Routines that include burpees, plie squats, and front kicks can also leave you fatigued. Left untreated, damaged soft tissue can lead to poor performance, aggravation, and injuries. A quality sports massage is all about making soft tissue healthy.

If your muscles, tendons, ligaments, and fascia are healthy, you'll likely be running happy. Additionally, a quality sports massage can help improve your range of motion. Improved range of motion means improved running economy and efficiency.

So, treat yourself and get a quality sports massage after running or exercises that improve your running without running! In conclusion, these exercise routines are fun and popular for most people. They help you get faster without having to actually run. Jumping jacks and front kicks should be warm-ups to jumpstart any activity throughout the day.

Take a page from pro athletes who tackle the marathon; they recommend these essential strategies for staying fit in the comfort of their own home. These workouts listed above are inspirational and can improve your strength, endurance, and flexibility during a big race. SportMe Highlight: Run Types When you get your training plan on SportMe, you'll see all sorts of run types designed to improve different aspects of your running.

Change things up a bit and try switching up your run types for a challenge. Check out SportMe here. Competitive runners often want to push the limit during the grueling training process, but common injuries can prevent them from hitting their next goals.

Simple warm-up stretches before running can reduce the risk of injury. Dynamic stretches are changing the way people look at warm-up routines. Runners can now gain an edge over their competition by adding in these dynamic stretches before running. At SportMe, we help you develop a training routine that works for you with our customizable app.

Trust the pros who use these warm-up stretches to their advantage, and give it a try. We teach you step by step on how to correctly do a dynamic stretch. Need a running app? Try ours! Reverse Lunges Athletes are typically familiar with basic lunge warm-up exercises, but reverse lunges are just as effective. Reverse lunges actually are safer for your knees, and they focus more on your glutes! Start with a combination of 2 x 5 reps until your body is warmed up.

This can activate the muscles in your legs and hips to jumpstart your whole routine. Reverse lunges can be a game-changing move for anyone working on their fitness routine. Repeat until you feel warmed up. Plank The plank exercise works out your core. The stronger your core, the more stable your running will be. This is because your core muscles support your spine. These muscles also help you balance your weight between your lower body and upper body while running.

The plank exercise helps during both short and long-distance runs. This is a popular method to help runners warm-up before a big race. New runners can practice their form with the 80 percent run, which is an excellent warm-up strategy to use over time. The idea of this warm-up is to get your body adjusted to running before pushing harder. It is also known to help reduce injuries and cramps. Try our running app to track your run. It targets specific muscles like the hip flexors, butt, hamstrings, quadriceps, and lateral calf.

This exercise focuses on completing consecutive reps to warm up the body and prepare muscle groups for extended or high intensity runs. High Knees High knees are another great pre-run stretch or workout. High knees work out your legs and core.

Start from a standing position. Then, rapidly lift up your knees. Side Shuffle The side shuffle is a dynamic pre-run workout that involves running in the same direction, but with sudden movements. Use your hips to move laterally with your body, which will help exercise several muscle groups along the way.

The side shuffle is popular because it takes little energy to do, and it strengthens and improves the range of motion of the lateral hip. Butt Kicks The butt kick is our favorite dynamic stretch to do before running we know running. Start with your legs spread slightly apart. Then kick up your heels toward your butt. Always remember to drive your heels up toward your glutes. Daily jumping jacks can lower blood pressure, reduce fat, tone your muscles, and improve flexibility. Single-Leg Glute Bridge The single-leg glute bridge will target your glute muscles.

Start by lying on your back with your hands splayed out on your sides. Dig one heel into the ground with your toes facing up. Then extend your other leg until it is straight. Once you have this position, push your hips up. Then come back down slowly while focusing on your core and squeezing your glutes. To start, you can do 5 repetitions with second breaks in between. They can also reduce the risk of cramps, fractures, and strains.

Health Benefits of Stretching For some time, there have been plenty of conflicting perspectives on whether stretching has any benefits before working out. Most commonly it is stated that stretching may be harmful because it can cause injuries. But what if the stretches are performed correctly? This could reduce the number of injuries and allow the benefits to outweigh the risks. Regular stretching before working out helps to heal and prevent back pain, improves your posture, increases your flexibility, improves your performance during physical activities, increases blood flow to your muscles, helps decrease tension headaches, increases your range of motion, is a great relief for stress, helps to keep your mind calm, and can reduce the risk of injury.

Read on to learn more about the benefits of regular stretching: 1. Increases blood flow to your muscles Stretching is a great way to help improve your blood circulation because an improved circulation will increase the blood flow to your muscles and result in shorter recovery time and experiencing reduced levels of muscle soreness. Helps to heal and prevent back pain Muscle tightness may lead to a reduced range of motion, and this increases the chances of straining the muscles in your back.

Therefore, stretching may aide heal the existing back injury by stretching the muscles. Improvement of your posture The reason people have bad posture is due to the imbalance of their muscles. There have been scientific findings showing that strengthening and stretching specific groups of muscles can encourage proper alignment by reducing musculoskeletal pain.

Improves your performance during physical activities Stretching before physical activities have shown to prepare your muscles for the action. Also, it may help to improve your performance in the activity. Increases your flexibility Stretching can be advantageous by increasing your flexibility, which is vital for your long -term health.

Helps decrease tension headaches Tension headaches can interrupt your daily routine. Supplemental to a healthy diet, plenty of rest, proper hydration, and dynamic stretching can help reduce tension headaches. Increases your range of motion Regular stretching is useful because it can help improve your range of motion. By allowing your joints to move through its full range of motion, this aids your joints to move more freely.

Is excellent for stress relief When feeling stressed, there is a perfect chance that your muscles are tense. Your muscles tense up in response to emotional and physical stress. Stretching helps to loosen the tight muscles resulting in less stress. Keeps your mind calm Getting involved in a daily stretching program is not just useful with increasing your flexibility, it can also help calm your mind.

As you stretch, it is essential to remain centered by focusing on being mindful and performing meditation exercises, which allows your mind to have a mental break. Can reduce the risk of injury Flexible muscles will less likely become injured. Therefore, daily stretching will increase your range of motion and reduce the resistance to your muscles. Stretching is not just important before working out; it is also beneficial after working out. Because if any areas still feel tight, stretching after working out may help reduce the tension in the muscles.

Now that you know about the best stretches to do before you run, keep track of your run times and training plan with our SportMe app. Use our pace calculator and speak to training instructors to help you get your best results. Want more useful information? Check out our blog to read up on more exercises!

However, times have changed, and running and yoga are increasingly viewed as complementary physical activities. In order for those muscles to be released and relaxed, yoga can serve as a beneficial gateway due to its restorative and balancing properties. Releasing those tight muscles after running with some fluid yoga poses is an excellent recovery option for anyone. At SportMe, we aim to help you develop a personalized training routine with our app. Yoga can provide you with just that. Downward-Facing Dog Source YogaJournal Downward-facing dog works great, even for right after your run, as it strengthens your shoulders, and stretches your hamstrings, calves, and foot arches.

Start on your hands and knees. Have your wrists align under your shoulders, and your knees under your hips. Slowly spread your fingers and press your palms to the floor. Tuck your toes under and lift your knees off the floor. Slowly straighten your legs and raise your hips so that they make an inverted V. Take about ten deep breaths. As you feel your muscles loosening up, attempt to straighten your legs a little and then let your heels sink towards the mat.

Place your hands on the mat in line with your lower ribs, with your wrists aligned under your elbows. Let your legs go back, and push the top of your feet down into the floor. Straighten your arms and press down your hands. Pull your chest up and lift the front area of your thighs and hips away from the floor. Take a few deep breaths, and then roll back down. Despite having strong legs, runners can often have weak upper bodies, especially their core and arms.

This ends up hurting their performance. This pose helps with upper body strength and stretches the whole front of the body. Tadasana, or the Mountain Pose, helps with proper alignment. When your posture improves, so does efficient breathing when running. Start by keeping your feet hip distance apart.

Keep your head slightly up, and have your back rest on top of your spine. As you stand take deep breaths, thinking of your torso as buoyant and bright. When you inhale, you will be able to feel your spine lift up. With each exhale on your part, let your body relax. Allowing you to open your body and expand laterally, this pose is a great way to release tension in your muscles.

Keep your feet wide apart. Turning your left foot slightly in, roll your right thigh open in order to turn your right foot out by 90 degrees. Press down into your feet, and then pull up on your thighs. Breathe in, stretching your arms out to your sides at shoulder length. While exhaling, stretch your torso forward towards the right foot while shifting your hips towards the left heel.

Place your right hand somewhere you can find support, such as your shin or ankle, and then take about five deep breaths. Then, proceed to press down with your feet, and lift with your thighs to arrive to a standing position. Turn your feet into a parallel side, and then repeat this on the left side. Reclining Pigeon Source: BestHealthMag The reclining pigeon pose helps in releasing the tightness and tension in the hips.

Start by lying on your back and bending your knees. Keep your feet hip-distance apart and your thighs parallel. Cross your left ankle over your right thigh. Reach your left arm through the space between your thighs. To reach your right arm, go around the outside of your right thigh.

Flex your left foot while clasping your hands below your right knee. To prevent your head from going off the mat, place a pillow behind your head. Take ten deep breaths and then repeat on the other leg. Bound Angle Pose Source: Yoga Journal Perfect for opening the inner thighs, you can begin the bound angle pose by sitting on the floor. After that, bend your knees and bring the soles of your feet together.

Place your hands behind you to get some support, and then lengthen your spine towards the ceiling. Spread your inner thighs open towards your inner knees, and draw your outer knees towards your outer hips. Placing your hand on your ankles, proceed to hinge forward over your feet. Take ten deep breaths. Coming back up to sit, close your knees together using your hands. Reclined Pyramid Pose The reclined pyramid pose is a great yoga posture for runners as it helps in opening your calves and hamstrings without putting strain on your lower back.

Start the pose by lying on your back, and put your right foot in a yoga strap. You can also use the tie to a robe or even a towel. Keeping your left leg on the floor, raise your right leg the one with the strap on the foot. Then, pull on the straps, bending your elbows as much as you are comfortable with to give your right leg a light stretch.

Repeat the process by shifting the strap to the left foot. Not only does it help with your balance, it also improves your core stability, while protecting your knee. This pose also helps with strengthening the proprioceptor muscles around your ankle. Start by standing upright. Inhale as you shift your weight to one leg, and then lift off with your hips being square to the ground as you stretch your arms overhead.

While holding this position, make sure to bend the standing leg. Before you switch sides, be sure to shake out the legs. Start by lying down, and make sure your shoulders, neck, and back are supported. Get your arms relaxed by keeping them on your sides. Bend your knees and then bring the soles of your feet together. Softly guide your knees towards the mat.

You can choose to place yoga blocks under your knees for support. Plank Pose A strong core is required to achieve optimal postural support while running. The plank pose can be beneficial in this regard as it helps in building balanced strength. Start by interlocking your fingers and placing your elbows on the mat. While keeping your toes tucked, continue inhaling and exhaling as you extend your legs out behind you. Slowly move up and level your hips while being careful to not drop your lower back.

Repeat the process, and you choose, add a side plank by shifting your weight onto your right arm and rotating your body sideways, balancing so that your front body is facing the wall. Repeat on the left side. One way to bring your body to achieve the necessary level of balance is through yoga. Yoga and running might seem like being situated on the extreme ends of the exercise spectrum, but together they make a great combination of strength and flexibility.

Yoga helps in reducing the physical stress induced from running, increases your confidence and awareness, and most importantly, greatly reduces the risk of injuries. Therefore, if you're looking to improve your strength, posture, flexibility, and balance as a runner, you should definitely give these yoga poses a shot. With SportMe, keep track of your progress and develop a custom training plan. Find out more about our app here.

A half-marathon is the perfect feat for someone willing to challenge themselves physically, but not quite ready for a full marathon. The The half-marathon distance of Roughly four times the number of runners finish half-marathons over regular marathons. Considering its popularity due to the smaller distance and less stringent preparation cycle, half-marathons are a great way to gain a sense of accomplishment. The key to a successful finish is preparing the body for the distance without overexertion or injury.

Common pitfalls that beginners come across include overdoing the training. People tend to over-commit to their half-marathon training plan. They might even ignore their bodies and symptoms of muscle stress etc. This results in fatigue, body pain, and even escalation of a minor injury which can be easily treated. This can lead to runners not being prepared on the day of the half-marathon.

They either injure themselves or fail to finish the half-marathon, sometimes both. Finding the sweet spot between neglecting half-marathon plans and rigorous workout sessions can lead to a victorious result. The ultimate goal of running a half-marathon is to reach the finish line feeling strong. Runners typically have to fast-jog or run for at least a month before kick-starting this schedule. Newer runners can maintain a weekly mileage of 10 to 15 miles and gradually build up to 25 to 30 miles.

Running at least 3 times a week in preparation can help alleviate physical stress. This half-marathon training schedule by Verywell Fit is optimal for beginners. Mondays: Set aside most Mondays as rest days. Rest days are critical for injury prevention, muscle building, and energy recovery.

Always remember to cool down body temperature and stretch after a run. Wednesdays: Alternate Wednesdays between rest days and cross-training days. Cross-training can include a variety of other activities such as biking, trekking, brisk walking, swimming, etc. A cross-training session should ideally consist of 45 minutes of an easy to moderate physical activity that concentrates on building muscle endurance. Fridays: Repeat the cross-training activity schedule on Friday.

Runners can switch up activities to eliminate monotony and concentrate on building up different parts of their bodies shoulders, hips, stomach, etc. Runners have to constantly monitor their body signs and not overexert themselves. Saturdays: Set Saturdays aside for a long, slow-paced run. Run the entire Remember to keep track of your breathing. Sundays: Sundays are best for active recovery. If runners are feeling up to it, they can choose to do a small cross-training session.

Always remember to unwind a training day with proper stretching. Modify the schedule according to your job and other requirements. Start training for the half-marathon by using the SportMe app. Keeping a steady, conversational running pace can avoid joint inflammation, injuries, and general burn out. Always end the run with enough energy to run another mile. Beginners tend to overenthusiastically run too far, too fast during one of their training days.

This leads to energy depletion and can avert any desire to train further. Loss of motivation is the biggest challenge to overcome as a novice half-marathon runner. Signals like sharp ankle pain, gasping for breath, excessive sweating, migraines, etc. Listen to these signs and let the body rest accordingly.

Taking two recovery days per week during the training schedule is also recommended for beginners. A person with limited physical fitness cannot expect to finish a half-marathon. A novice runner who does not adhere to the training schedule might not have the required stamina and energy to finish either. All numbers provided in schedules and guides should be treated as a rough estimate and not a strict benchmark. Runners with pre-existing heart conditions or fractures should not attempt to run 30 miles a week.

Start as early as possible to ensure a suitable outcome. Stick to the plan as long as bodily harm and long-term damage are actively being avoided. These apps can be instrumental in planning and executing the logistics of a 3-month training schedule, including the race day. You can also find trainers to offer professional advice about your routine. A solid plan is the key to executing a training schedule and the best marathon training apps do exactly that.

They help set up plans and incentivize runners to adhere to the plan even when it gets tough. Diet Just as important, quality fuel is a necessity to operate a machine. A healthy diet is crucial to keeping the body fit. Eat a high protein diet during the training schedule to help cell recovery. A balanced diet also helps with maintaining energy levels and improving muscle strength. The race-day diet is just as important as the scheduled diet.

Do not experiment with new energy gels, energy drinks, caffeine, or other foods on the day of the race. Get adequate carb supplies before and during the race. Ideal pre-workout meals are high in carbs, moderate in proteins, and low in fat and salt. Adequate hydration is also important. Runners have to take into consideration a lot of factors like the weather, their body type, etc.

Drink plenty of mineral water before, during, and after the race. Running for prolonged periods in the hot sun can sap up body water levels quickly. Excessive sweating can also deplete body water levels. Aim to replenish fluid levels by 30 to 60 ounces every 15 to 20 minutes. In terms of clothing and accessories, equipment, and barriers to entry, running is convenient for most people to take up.

Running long distances is about making the body specifically the legs feel comfortable. Approach the nearest specialty sports equipment store and ask for guidance. Applicability of running shoes over different requirements is a tricky topic. Absorbent heels, a fit-every-size lacing system, and proper airflow are other factors to consider.

Proper socks, tank tops, breezy leggings, and gym shirts have to be purchased. Contact an expert who can suggest products to match your exact requirements like body type, long-term use, etc. Monitor your progress with SportMe, using our pace calculator and skilled expertise. Find out how it works here.

Related: How to Breathe When Running. Running and finishing a marathon is about personal challenges. The standard Runners want to test the limits of their bodies to achieve that satisfying sense of accomplishment. Other running enthusiasts use marathons as a much-needed incentive to reach their workout goals. Alternatively, some runners just want to lose weight or be part of a community-driven initiative. Regardless of the motivations behind participating in a marathon, proper preparation is necessary.

At SportMe, our app gives you the resources to train for your next run. Be aware of the risks involved, as running a marathon is much tougher than a daily neighborhood run. Consult a physician or a fitness expert to better understand the nuances of a marathon run.

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A huge scoreboard shows the results. Nick often attends sports events. He also goes swimming three times a week and hopes to succeed in this sport. The players of the two teams wear clothes of different colors. Only the goalkeeper can touch the ball with the hands. Each team has up to eleven players, but only seven of them can play at the same time.

The players have caps on. Each team has six players on the court. The player can hit the ball with the hand. The players are not allowed to touch the net. It is a team sport. Each team has up to ten players, but only five of them can play at the same time. The players must try for a goal within 30 seconds of possessing the ball. With each run that you log, SportMe analyzes your progress and makes adjustments to your training plan.

Certified running coaches are available to answer your questions and review your training plan. Chat with a running coach and get tips, answers, or guidance. That support, combined with an intuitive interface, fresh running content, and support for Apple Watch, iOS, Android, and Web, make SportMe the best running app in the app store for marathon, half-marathon, 5k and 10k training.

SportMe training plans include various types of speed and tempo training. Use this calculator to estimate your projected race time finishes or to figure out what pace you should aim for in each of your training runs. You can also access this and more from within the SportMe Marathon Trainer app. With a That will You. Start training plan get in shape. Get a customized training plan that adjusts to you SportMe uses a combination of experienced running coaches and AI to generate personalized marathon, half-marathon, 5K, and 10K training plans for runners.

Chat with an RRCA-certified running coach Certified running coaches are available to answer your questions and review your training plan. Pace Calculator Use this tool to find how your pace and race time values are connected for different race types. Calculate using Select Pace Time. Latest articles Fresh running-related content from our coaches.

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