Fitness sports exercise Tips

Due to popular demand I am writing again about distance to run and what I suggest the best distance to run is.

As I must state at any point, it is important to realize that everyone has a different cardio vascular threshold and different aims from their running routine. Hence I must state that the optimum distance to run varies in relation to your fitness goals. If you want to hold a medium/high heart rate for a long time (which is good for very fit people or those interested in weight loss) then of course a longer distance is best to run. If you are looking to be a good boxer then shorter and faster runs are better (as this mimics the fighters heart rate in the ring).

I believe for a short run someone should aim for around 4km or 2.5miles and that should be done in around 20 minutes. If you are aiming for a higher heart rate then I suggest you sprint intervals. I suggest every 3 minutes you sprint for 30 seconds, then jog for another 3 minutes consecutively until you have finished this short distance run.

I believe a long run should be around 10-15kms or 6.2-9.3 miles and should be done in around 50 minutes or 75 minutes consecutively for each distance. I am a strong believer in running in interesting areas like parks or beaches, with music playing in your ears, try running on grass or soft surfaces and ensure you focus on controlling your breathing and most of all enjoying yourself!

Both these runs should be done around 2-3 time a week but no more otherwise it will cause too much wear and tear on your ligaments and joints plus it will not give enough time between runs for muscle repair. Feel free to do strength or other cardio vascular exercises like rowing, swimming on alternate days.

Many of my clients and friends have talked to me about the fact that some days they wake up and just dont feel like going for a run or just dont feel like doing exercise.

I would like to answer this problem publicly on my blog so as to enlighten as many of you as possible.

As a professional in the exercise and fitness industry I can assure you I find many clients that some days just dont have the motivation to push themselves. There are many times in life that we need external motivation. Think about some days at work when your manager has to motivate you to work your best because you feel a bit demotivated. Sometimes we are demotivated to do chores around the house like clean until our partner reminds us (sometimes screams) that it is essential to be done.

This can be a comparable parody to your exercise plans. Sometimes you wake up and dont feel like going for a run. Solution?
Run with a friend, organize to meet a friend and do exercise in a gym or a park with them. Human beings have the ability to motivate each other. If you know someone else is relying on you to wake up, or turn up at a gym or park, then you will much more likely go. During the exercise a slight hint of competition can creep in and help up both of your tempo's.

Either way I fully support doing exercise in a group or with one or more friends. It makes things more fun, you can motivate each other, and you will last on your exercise regime for longer.

Happy exercising people!

In my extensive and expert opinion preparing for a run is a lot like preparing for a holiday. In many cases the experience is the same. You see lots of new and interesting things, feel good at the end, exhaust yourself and want to do it all over again thinking back to it.


So whats the first thing you should be doing? And what is the best plan to plan?

1. Know how far you want to run.
2. Pre-set the route (in relation to the distance). Try to find an interesting and challenging route that allows you to see as many beautiful views of the city as possible, whilst taking into account trying to factor in running on grass or soft surfaces, hills are good, and changing weather and climate conditions around your city.
3. Warm up lightly.
4. Stretch lightly.
5. Start the run (preferably with music for more enjoyment).
6. Ensure you set to the route and keep a time of yourself - have a target for minutes per mile/kilometer.
7. Sprint the last 30 seconds or so of your run.
8. After the run cool down (dont stop your run abruptly - walk for a bit).
9. Stretch and drink lots of fluids.

Happy running peoples!

Here is one not for the faint hearted (quite literally).

We all know how important it is to mix up your training with long runs, short runs, swimming (anaerobic) and then strength exercises like push ups, pull ups, sit ups, dips etc (strength).

One option for a high heart rate exercise that will really push you is stair running. Each stair is like doing a squat plus running stairs also increases your anaerobic fitness.

Start with running around 20 minutes (jogging) at about medium pace. Then Make it to your favorite long set of stairs (out door or indoor). Time yourself up sprinting, then  jog down, stretch and then start all over again.

Aim to each time increase your speed up.

Rest for 1 minute at the bottom of the stairs and then continue up and down. Each stairs set should be sprinted and done in around 20 seconds. Each time up should be done faster. Aim to do around 6 sets of this and then  stretch properly at the end.

Many people ask me as an expert fitness trainer what is the perfect distance to run?

Of course this means that you have chosen to run and not power walk, swim, box etc. which all also all good forms of cardio vascular exercise.

Essentially running is a high impact cardio workout. It is very intensive for your heart because your heart rate is raised for an extended period of time (depending on how for how long you run).

My answer to the question posed is simply that a minimum 20 minute cardio vascular workout will allow you to both increase in fitness and this is the period of time it takes to start to burn fat.

Of course longer distances of running are good it is important to work into your fitness regime an interval high intensitiy fitness session including beep runs, shuttle runs, or interval sprints to vary your raised heart rate and get the most out of the fitness you are aquiring.

Of course my fellow runner, do not over exert (but still push yourselves) and make sure you warm up and cool down and stretch.

Happy running.

Ever been doing push ups and found that they only work certain upper body muscles such as certain parts of your pectoral muscles and only certain parts of your shoulders.

Well I suggest you 'mix it up' a bit.

Changing how you do your exercise is important so that you dont find your exercise routine boring and you also dont over stress certain muscles.

Today my suggestion is on push ups.

Try doing forward lunge push ups where you move forwards over your hands as you go down for the push up. This is in a snake or wave pattern.

You can also do the opposite and as you push upwards move your body in a wave backwards working different shoulder and lateral muscles on your back.

Enjoy the interesting push ups.

Remember if you are inexperienced, start slow and not that many repetitions per set and build up. Its best not to injure yourself!