My start to Jogging/Running - Week 1

Welcome to 5.14 fitness, 

As you can see from my last post, I had decided to go running four times a week whilst I am on my six week holiday. The reason for this was to have an exercise which I could maintain and fit into my schedule as it gets jumbled around and becomes hectic due to the holiday. I wanted to do something that makes you feel good and helps as I will be eating more and being active less. Running was what I decided on doing, and I have done exactly that.

My first run, about three weeks ago, gave me a  good start to running. I ran 3.4 miles ( a little over 5k ) and did it on a route which I made on Strava . This allowed me to not worry about the route I was taking and just focus on the running. I ran a lot faster than I thought I would, which is probably thanks to Insanity. I went uphill quite a bit which I admit was a bit of a mistake, but overall I did quite well. 

The benefits I felt on this first run were pretty good. First of all, when I got back I felt very happy and good , due to how hard I had worked an what I had done. It made me feel more confident about myself and , most of all, allowed me to enjoy my day more. I also managed to see more of where I live. There are places which I ran through that I had never been before, and it was cool to discover these new areas. It was also good to post my results on Strava, so that others can see it. It was good to compare my results to other people and more notably, my pro cousin. 

The time for my first run was not brilliant, and the worst of all my runs by a long shot. This was probably because I took at easy, as on your first run you should not push yourself to hard. It is important to ease yourself into these things sometimes. I didn't experience any injuries and although it wasn't enjoyable, the run was definitely beneficial.
Over the course of the next week, I ran 4 more times and Improved greatly each time. This was because I pushed myself more and paced myself better. I took slightly different routes every time to make the run more interesting. 

My last run that week was a 5k run, and I performed very well in it. I completed 5k in 21 minutes, which gave me an average pace of 7:08 minutes a mile. For a beginner, I found this was very good and gave me a boost in confidence for more upcoming runs. I also had a 200ft elevation gain, which made things a lot harder of course. 

Add me on Strava - Will Henry Roberts

Next post I will talk about my second and third weeks and more about results etc..
Sorry about lack of posts, it has been poor I admit but I will try to post regularly on a Friday or Saturday now.

Thank for reading, please subscribe and like (we will like and subscribe back) . Thanks again and peace! 
    

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Injuries Part 1 (5000 views !)

Welcome to 5.14 Fitness,








So about a month and a half ago, I released a post thank you all for 3000 views of the blog, well within the 5 days prior to this post we managed to smash 5000 views! To put this in to context, we managed 2000 in less than 2 months. This is absolutely mental and we are so grateful to all the supporters of this blog. Our most viewed post has around 55 on its own, we still have 10 people who have added the blog to their reading list, this is great but if there is an area we need to improve it would be here, on Google plus my page has roughly 160 followers which is great and over 235,000 views again more following is to be targeted but we can hardly complain.




This post is not entirely a landmark post, as I know that a lot of readers prefer actual content posts so I am also adding a new back to basics post to this on injuries it should have 2 parts to this post, second past to be released a later date.




Strains

Strains are a form of soft tissue injury that we commonly get due to overstretching our muscles, when we either twist or wrench the muscle aggressively/awkwardly/too far. As a result of straining the muscle this area is likely to become weakened and stands a chance of becoming a reoccurring issue. You are more likely to avoid strains if you warm up properly to ensure muscles are elastic and limber, however if, during your activity your muscles contract and relax quickly and repeatedly strains become difficult to miss. To treat this type of injury you would apply the RICEM method, Rest Ice Compression Elevation Movement, and if it does not seem to get better after a long rest time visit a doctor.

Sprains

Sprains are another form of soft tissue injury but this time effecting joints rather than muscles (strains). This happens when ankle or wrist joints are twisted suddenly, this could be whilst changing direction or landing heavily. This tears the ligament (attaches muscles to bones)at the joint , sprains can sometimes be avoided by strengthening that area by weight training ,more exercise targeting this area or more vitamin D and calcium which strengthens bones and joints. To treat this type of injury you would apply the RICEM method, Rest Ice Compression Elevation Movement, and if it does not seem to get better after a long rest time visit a doctor.

Tennis Elbow

Tennis elbow is an injury that we get from overusing the elbow joint, the tendons become weak from overuse. This injury often occurs from playing too much tennis (hence the name) but could be from any racket sport or activity similar, often by using an incorrectly sized racket, leaving you with an inflamed and sore elbow. You are more likely to avoid this injury if moderate the amount of time you spend playing the sport and by making sure the equipment you are using is the correct size. To treat this type of injury you would apply the RICEM method, Rest Ice Compression Elevation Movement, and if it does not seem to get better after a long rest time visit a doctor.

to be continued.....


Thanks for 5000 views next landmark being 10,000 so make sure you keep checking out the blog and older posts etc, follow the blog and me, plus one everything and please comment ideas as well- work hard and peace!




Jason

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3000 views + !!! (advanced core workout)

Welcome to 5.14 Fitness,


I am going to start this post by sending a massive thank you out there to everyone who has been viewing and looking at some of the stuff we have written and shared. I think it is absolutely insane to see just how much the blog has grown and developed over the last 6 and a bit months, from going from starting up the blog with no experience, simply on the spur of the moment to now having over 3000 views.


My Google plus profile has a total of over 131,000 views which is also incredible; I am fully aware I post lots of comments on communities and that I talk to a lot of people via hangouts, but it is all to get better advise so that I can improve my content and become a better blogger in the long run of things. On top of this I have know accumulated a whopping following of 119 to date which was initially at 0 as I made a new account in order to dedicate entirely to the blog. In addition, I have to say hearing from readers/other bloggers and meeting new people across the world has been a great experience and it is always warming to hear that people are listening to what you have to say and doing some of the things that I do. So to everyone who has read, commented on, subscribed to, followed my self or any thing I have written I would like to say thank you! I love hearing from you guys so please continue with this and if you haven't subscribed to the blog already please do so there is a button showing where towards the bottom of the page.




Just a bit of house keeping: I have now found myself a new gym and will be aiming to join there over the next week. Post wise I shall post every Monday and Will shall do Thursdays and there will be an extra one at another day once a week as well. Series wise we shall get started on Back to Basics again, My weight loss journey, reviews, top sources and 101 Workouts shall all be coming up on top of Daily Diaries




Advanced Core Workout


So a lot of you have had a look at the General Core Workout and the Standard Sit-ups page (if you haven't I suggest you go have a look now before hand then come back to this post). The General Core Workout is a routine that I have created by simply finding exercises and adding them one after another. The idea of this being a single set of high reps and lots of activities to be performed at your maximum and given 100% intensity and effort so that you work really hard on every area one time at your absolute maximum. This will help improve your abdominals in general and an all round core workout, rather than more specific one tailored to an individual goal, this one is designed for some one who wants to work everything in that muscle area.


The advanced workout adds more reps, more exercises and an even more all round experience, it also opens up opportunity to apply sets to work into more depth. This being a step up from the General as the extra activities provide a higher level of difficulty and are for those already in a decent physical shape and have progressed from lower tier workouts ( when you find them getting easy). This is designed for those working at an intermediate or experienced level.


* number of reps given equate from intermediate/experienced/body-builder in order

• Standard sit ups 25/30/40
• Side sit ups (right) 25/30/40
• Side sit ups (left)25/30/40
• Reversed bicycle crunches 25/30/40
• Russian Twists 25/30/40
• Jacknives 25/30/40
• Leg raises 25/30/40
• Stationary leg raise help for 1/1.5/3mins

Sets can then be added once you find the workout easy but work up by staying at intermediate sets just moving on to experienced sets and then body-builder sets before changing to experienced reps but back to intermediate sets.


An extra tip for this workout would be to vary each side of the side sit ups each time you do the workout or else one side would end up becoming more developed than the other.


This is a much improved workout than the General as it really works on developing all 8 of the abdominal muscles rather than just the normal top 6 it helps bring the last 2 to show as well and toning the others further in the process.


Thanks for 3000 views next landmark being 5000 so make sure you keep checking out the blog and older posts etc, follow the blog and me, plus one everything and please comment ideas as well- work hard and peace!


Jason

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