Marathon Training: It’s all about the core!
You’ve bought your running shoes. You’ve downloaded a marathon training plan. And you have finally mustered up the courage and confidence to sign up for a marathon – a whopping 26.2 miles. Well done.
This is an incredible journey that thousands embark on annually. However, as the weeks of training go on, and the mileage creeps up, many drop out of their races. More often than not, runners are unable to complete the training because of injury. So the question stands: how does one stay healthy during intense marathon training?
Most runners are aware of the basic ways to stay healthy during marathon training. Things like stretching, extended sleep, clean nutrition, hydration, room for recovery, etc. But did you know that building core strength is essential to your health during your marathon training? Here is a closer look at just how critical core strength is to marathon training.
How core strength effects your distance running:
In short, your core strength determines your stabilisation throughout your runs. When you have a weak core, you have weak stabilisation. And, especially for distance runners, your lack of stabilisation could mean poor running form. Poor form can easily lead to injury. Your body then compensates for the unnecessary pressures you exert on your bones and muscles (Herbst, 2014).
Core Strength & Your Running Form
Think about it: your legs and arms are all connected to your core. Your core muscles, or your torso, such as abs, back, obliques, and chest are what keep your posture upright when you go for a run (Herbst, 2014). If these muscles are weak, your posture will suffer and so will your form. It’s a vicious cycle if left unattended.
Core Strength & Your Running Efficiency
The strength of your core will also determine how well your pelvis, legs, and hips work together to make the motion of running smooth and effective(K.C. Hung, 2019). When the core is strong, you are more stable. There is less wobbling and rocking. And this means less energy is expended, and more energy is saved for the actual distance itself.
Core Strength & Your Balance
Your balance is essential to staying healthy during your marathon training as it saves you from potential injury if you misstep (K.C. Hung, 2019). Whether you’re dodging a big puddle, or suddenly find your self running through uneven ground, your balance stems from your core and will enable your body to acclimate to these slight missteps and keep you from injury.
While there are some simple exercises that you can do to help strengthen your core, a few practices to strongly consider are Yoga and Pilates.
Yoga and Marathon Running:
Yoga is an incredible choice of exercise for your cross training days because it is kind to your body (no impact) while it concentrates on strengthening your core. The Guardian suggests Yoga for Marathon runners in an interview with Beth Shaw, yoga instructor and creator of Yogafit she describes yoga’s effects on the core, “Yoga conditions the abdominal region for movement and stability and, more than anything, for balance and strength.” Not only does it build your core strength, but it also stimulates the muscles in your feet and core that are underused when running, all while stretching and recovering the muscles that are overused in running.
Pilates Vs. Yoga
Yoga often involves the spiritual elements of core exercise, whereas Pilates has all of the benefits of Yoga (minus the spiritual) and offers even more concentration on spinal alignment, lengthening, strength, and breath.
Pilates on the Mat and Reformer Pilates
In short, Pilates on the mat focuses on balance and stabilisation through the strengthening of your core. Reformer Pilates is everything that pilates is plus – through the use of its own unique piece of equipment called “The Reformer Bed” – it focuses on spine alignment (critical to posture), lengthening, and allows for far more variation in resistance exercises.
How Pilates harnesses the power of breath:
When choosing between Pilates and Yoga as a runner, you might want to consider Pilates because of its utilisation of breath. In order to be able to do some of the moves within Pilates, you are taught to activate and engage your diaphragm, and consciously fill the lower lobes of your lungs. By focusing on breathing into the side of your ribs, you are preventing shallow breathing. And when you are stuck in a shallow breathing pattern, it not only keeps you from giving your body the oxygen it needs to continue, but it causes your shoulder and neck muscles to tense up, lending additional strain and discomfort while running. Learning and rehearsing how to use the entirety of your lungs through Pilates could give you that extra advantage throughout your training.
What will it be?
So, it is not a question of whether core strength will help keep you healthy throughout your training, it is more a question of which techniques, practices and classes you will choose to build and maintain this core strength. Taking care of your body through intense, high-impact, cardiovascular workouts is absolutely imperative to a long and healthy life. If you don’t know where to start, check out our private Reformer Pilates Studio here.
Strengthen that core, and run on!
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dazu zählen insbesondere die Nadelhölzer, die bessere
Wahl. Der Grund liegt auf der Hand: Harthölzer wachsen sehr langsam, sind
daher sehr dicht und weisen kleine Zellen auf. Denn sie haben bessere Dämmwerte als die Harthölzer.
Die Weichhölzer hingegen wachsen schneller, sind leichter und zeichnen sich durch eine gröbere Zellstruktur aus.
In dieser Zellstruktur vertraut miteinander werden Luft gespeichert, die für den Dämmeffekt verantwortlich ist.
Andererseits haben auch Harthölzer spezifische Eigenschaften: Da diese langsamer wachsen und dichter sind, bieten sie einen höheren Schutz gegen Einbrüche.
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Sie haben ihren eigenen Pool. Unter Corona ist das verboten. Die Baustelle liegt auf Eis.
Den kompletten Maßnahmenkatalog des Tourismusministeriums scheint noch keiner gesehen ohne feste Bindung.
Yesim Yalcin ist Ärztin in Antalya und macht ein paar Tage mit
ihrem Bruder und seiner Frau hier Urlaub. Das Hotel bleibe diese Saison es empfiehlt sich zu.
Normalerweise wird dann war’s das des Fastenmonats
mit Familie und Freunden gefeiert. Nicht nur Sevki Erdogan hofft,
dass viele Einschränkungen Anfang Juni fallen. Bis Mitte
Juni warnt die Bundesregierung allerdings alle Deutschen, ins Ausland zu reisen. Um deutsche Urlauber
trotz Corona wieder in die Türkei zu locken, holt die Regierung in Ankara den TÜV ins Boot.
Zurzeit sind seine Hotelzimmer alle leer, nur
ein paar der luxuriösen Villen sind belegt. Ein Hotelzimmer hätte sie allerdings nicht genommen. Die dürfen aktuell allerdings verstauben.
Ferienhäuser werden diese Saison wohl insgesamt mehr
gefragt sein. Schwimmen und Spazieren am Meer ist verboten. Die Türkei will, dass sie das so weit wie den Sommerferien aufhebt.
Der Küstenort Kas in der Türkei im Oktober 2019 – damals war die Welt noch frei von Corona.
Bad Hand in Hand gehen der Zimmer begutachtet. Im kleinen Boutique-Hotel fragen umso mehr Merih
Ciraks Stammgäste, wann sie diese Saison aufmacht.
Der Hotelchef kann das in Rätseln sprechen “In Erscheinung treten einige Entscheidungen, die vergeblich”, sagt er.
Ihr Vater bleibt dagegen dabei: Urlaub mit Corona mache
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Dermaleinst wurden in diesen Hütten die gefangenen Langusten gelagert.
Sie sehnen sich nach traumhaften Sandstränden? Hier haben Sie eine große auswahl: Da ist die kleine Cala Son Moll südlich des Hafens, die Sie ganz bequem über die Uferpromenade erreichen. Die Bucht ist ausgesprochen kinderfreundlich, sehr gepflegt und zeichnet sich durch ruhiges, sauberes und flach abfallendes Wasser aus.
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käuflich zu erwerben noch die Cala Gat ganz im Osten. Nur rund 80 Meter ist sie lang, aber wunderschön zwischen einem Wald und den Klippen. Lokal ist das Wasser sogar so weit wie 20 Meter tief!
Für Schnorchler und Taucher ist die Bucht ein wahrhaftes Paradies, da sich hier noch und noch Tinten-
und Neonfische tummeln. Die Cala Gat liegt rund 500 Meter vom Hafen entfernt.
Nicht wenige Urlauber verlieren sich zwischen den verrammelten Strandbuden. Die, die regelmäßig zum Überwintern herkommen, erkennen die Insel nimmer wieder.
Am Strand und im Hotel seien diesjährig mehr Spanier
als sonst, berichtet ein Ehepaar aus Hannover – Deutsche
dagegen wenig. Und genau das bringt Mallorca nach neun Monaten Corona an den Rand
des Kollapses. Unter Reisewarnungen und Quarantänepflicht hat zwar ganz Spanien zu leiden. Die Urlaubsregionen an der Nordküste und
in Andalusien Unterricht geben den Sommermonaten aber auch
einheimische Stammkundschaft – und die ist ihnen auch in diesem Sommer treu geblieben.
Die Balearen dagegen leben fast komplett von Ausländern, für Spanier sind
sie praktisch ein unbetreten. Mit verheerenden Folgen: 13 Milliarden Euro Einnahmen sind den Inseln anni currentis entgangen, schätzt der Touristikverband.
Ein bisschen weniger 600.000 Menschen haben ihren Job verloren oder sind in Kurzarbeit.
Viele von ihnen haben kaum Reserven, sind finanziell auf null.
In Italien werden die Einschränkungen Diskontinuierlich zurückgenommen. Einen Spanien-Urlaub sollte man für den Frühsommer bislang nicht buchen.
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etwas früher eine beschränkte Zahl von in- und ausländischen Besuchern empfangen zu dürfen. Desinfektionsmittel müssen überall
bereit stehen. Es gebe eine Arbeitsgruppe, die über ein solches Pilotprojekt spreche, hierbei
man erste Erfahrungen sammeln wolle, bestätigte Verkehrsminister José Luis
Ábalos. Die Regierung in Madrid bekräftigte, dass man frühestens ab Ende Juni mit einer weitgehenden Grenzöffnung für Touristen rechnen könne.
Selbst den Spaniern werde es bis dahin verboten bleiben, in andere Regionen des Landes zu reisen. Die Inseln setzen sich lange
Jahre für die Errichtung eines “sicheren Tourismuskorridors”.
Die Menschen, die trotz geschlossener Grenzen einreisen dürfen, weil sie in Spanien eine Erstwohnung haben oder eine
Arbeitsstelle antreten, müssen zwei Wochen in Quarantäne.
Da warten u.a. Saunen und einem Indoor- und Outdoorpool.
Außerdem wurde es bereits mehrfach zum besten Skigebiet der Welt gekürt!
Direkt bei den Liften des Skigebiets Obergurgl – Hochgurgl steht das Top bewertete 4°S The Crystal mit seinem fantastischen 2.000 m² Spa-Bereich auf 2 Etagen. Die Gründe liegen klar auf der Hand: Neben den modernsten Aufstiegsanlagen und den vielen traditionellen Hütten zum Einkehren findet ihr
hier… Servus Piraten! Heiß einen luxuriösen Trip ganz ans Ende des Ötztals?
Dahinter stehen zwei bekannte Persönlichkeiten, als da wären Hermann Maier & Rainer Schönfelder, welche mit dieser
neuen Hotelmarke (ursprünglicher Name adeo) Skiurlaub für jedermann erschwinglich
machen, was ihnen mit ihren Hotelprojekten so gut wie sicher
gut… Mit fast 300 Pistenkilometern und knapp 100 Liftanlagen gehört die SkiWelt Wilder Kaiser-Brixental zu
den größten und modernsten Skigebieten Österreichs und der Welt.
Auch zum diesjährigen Saisonfinale Ende März bekommt ihr noch Termine.
Falls ihr diesjährig nicht zum Rennen dort wart, macht das nichts,
denn Snowtrex hat bereits die Buchungstermine für das Künftige Jahr drin, bei denen ihr allerhand sparen könnt.
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Daher können die Melder keine Eindringlinge hinter Wänden oder Glas registrieren, da dort die Wärmestrahlung nicht wirken kann.
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Solche Funktionen können beispielsweise eine extreme Wendigkeit, ein sehr geringes Gewicht und
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In der Mehrzahl der vorgestellten Roboter besitzen einen sog.
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bezeichnet) oder zum Einschalten des Spot-Modus
(Saugen im Kreis zentral). Der Trend geht allerdings verstärkt gen App-Steuerung per Smartphone ergänzt durch Sprachsteuerung via Amazon Alexa sowie Google Home.
Tendenz steigend Haushaltsgeräte werden heutzutage über Smartphone
und Tablet gesteuert.
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Wer im Urlaub oder im Büro nicht nur Fotos sehen möchte, die
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z.B. Allerdings sind solche Geräte meist erheblich vielseitiger als ihre klassischen Konkurrenten ohne App-Fernsteuerung.
Lage, den Wohnraum mit einer integrierten Kamera mit Bewegungssensor zu überwachen, sie können Mails mit Fotos an den Besitzer
schicken und gezielt in Wohnräumen nachschauen,
ob das Licht (oder z.B. In aller Regel können Saugroboter auch
völlig ohne Licht arbeiten. Zu beachten ist aber: Staubsaugerroboter mit Kamera-Navigation finden sich in abgedunkelten Räumen nicht länger
zurecht, ihre Navigation versagt hier völlig.
Dagegen funktioniert die Steuerung über virtuelle Wände bzw.
Leuchttürme auch in völlig dunklen Räumen sehr gut, da hier mit unsichtbaren Infrarotstrahlen gearbeitet wird.
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Lübecker Bucht: Seit Samstag (8. Mai) ist Urlaub in der Lübecker Bucht wieder möglich.
Die Nachfrage ist groß – was sich auf die Kosten der Unterkünfte auf Sylt auswirkt.
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gewagt – auch betreffend den Tourismus. In Schleswig-Holstein bieten vier Modellregionen touristische Übernachtungen und Restaurantbesuche an. In Nordfriesland, der Schlei-Region mit Eckernförde sowie der Lübecker Bucht
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bis 24. Mai) möglich. Dazu gehört etwa ein negatives Testergebnis
bei der Anreise sowie eine Testung alle 48 Stunden.
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wie es in der Allgemeinverfügung des Kreises Rendsburg-Eckernförde heißt.
Nordfriesland/Sylt: Urlaub auf Sylt oder im Kreis Nordfriesland
ist unter Einhaltung bestimmter Corona-Regeln möglich.
Schlei-Region/Eckernförde: An der Ostsee in Eckernförde
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Welche Leuchtmittel eignen sich gut für die Kopplung an einen Bewegungsmelder?
So, dass sich das Licht nur einschaltet, wenn’s tatsächlich gebraucht
wird, können hier Stromkosten gespart werden. Ein Vorteil von Bewegungsmeldern ist, dass sie Energie sparen. Umweltfreundlich und kostensparend sind auch LEDs, so,
dass sich diese Licht-Technik für die Kombination mit Bewegungsmeldern geradezu aufdrängt.
Für Bewegungsmelder sind sie damit perfekt geeignet. Lassen sich Bewegungsmelder in Smart-Home-Systeme integrieren? Außerdem erreichen LEDs beim Einschalten direkt 100 Prozent Helligkeit und häufiges
An- und Ausschalten kann ihnen nackig. Da die Entwicklung von Mal zu Mal gen Smart-Home geht, gibt es mittlerweile bereits auch Bewegungsmelder, die sich in diese Technik integrieren lassen. Benachrichtigungen über
Aktivitäten lassen sich damit direkt über eine App damit Smartphone abrufen. Auch
eine Zeitsteuerung ist problemlos möglich. Ebenso können darüber
Funktionalitäten und Empfindlichkeiten eingestellt und überprüft werden. Über die Haustechnik
vernetzte Bewegungsmelder können beispielsweise auch mit Dimmern verbunden werden, dadurch, dass zur Schlafenszeit
ein einziger gedimmte Beleuchtung aktiv wird. Welche Marken von Bewegungsmeldern gibt es?
Als Pionier auf dem gebiet Bewegungsmeldern gilt die Firma Steinel.
Aber auch andere Markenanbieter haben heutzutage hochwertige Präsenz- und Bewegungsmelder im Programm.
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Der feinsandige Strand ist etwa 80 m lang und malerisch zwischen Klippen und einem kleinen Wald gelegen. Die
Cala Gat eignet sich besonders für Schnorchler und Tauchanfänger, da im so weit wie 20 m tiefem Wasser
viele Fischarten, wie etwa Tintenfische oder Neonfische,
heimisch sind. Aber auch zum Entspannen ist die kleine Bucht überaus passend.
Die Cala Gat befindet sich etwa 500 Meter nördlich des Hafens
von Cala Ratjada und ist daher schnell und bequem übern schönen Uferweg Passeig ses Àmfores zu
erreichen. Cala Ratjada ist neben der Playa de Palma eines
der Zentren für deutsche Urlauber. Dementsprechend viele Hotels
stehen zur Verfügung. Die Weiterempfehlungsrate und die Bilder von den Gästen, die bereits
in den Unterkünften waren sagen meist reichlich die Hotelbeschreibung.
Diese moderne Ferienwohnung liegt nur ca. 7 Fußminuten vom schönen Strand an der Cala Agulla entfernt.
Es bietet durch die beiden Schlafzimmer Platz für 4 Personen. Diese
Ferienwohnung liegt in einer Anlage mit einem riesigen Pool,
der mitgenutzt werden kann.
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