In the stretching section we will provide you with stretching routines, as well as try to enlighten you with exercises that will help you to relax in your daily life and after training.

Stretching is very important to athletes, although it is probably the most neglected aspect of their training. The benefits of regular stretching include:

•   Increased physical efficiency and performance
•   Decreased risk of injury
•   Increased blood supply and nutrients to joint structures
•   Increased quality and quantity of joint synovial fluid
•   Increased neuromuscular coordination
•   Reduced muscular soreness
•   Improved muscular balance and postural awareness
•   Decreased risk of low back pain
•   Reduced stress
  

To start with take a look at our stretch routines we have available for you :

•   Stretch routine 1 - exercises 1 to 4
•   Stretch routine 2 - exercises 5 to 8
•   Dehnübungs Routinen

Also view the article :

•   Guidelines to Stretching
•   The Debate around Stretching

Strength training is very much an area that tends to be neglected by many athletes. In this section we will introduce you to strength training routines, firstly without weights and then we shall delve further into the subject.

Following on from our introduction we now discuss “Why weight training”

View the articles:

•   Top 18 Benefits of Weight Training
•   Why weight/strength training and what are the benefits?
•   Strength training routines
•   Ten most common gym mistakes
•   Strength training routines in German

Simple Strength Routines to start with:

•   Strength routine 1 – exercises 1 to 3
•   Strength routine 2 – exercises 4 to 7

Kraft Trainings Routinen 1
Kraft Trainings Routinen 2

Breathing plays an important role in exercise, and often your very mechanism of inhaling and exhaling can lead to problems. What we will discuss are the various techniques related to breathing, as well as adding in a personal thought on running and breathing.

From discussing Cadence Breathing to dealing with a Side Stitch, on the way we will find out more about Belly Breathing and a few drills to improve breathing.

Breathing techniques are very specialized, because even athletes within the same sport, but competing in different events, have different breathing requirements.

View the articles :

•   Cadence Breathing
•   Side Stitch
•   Belly Breathing - to follow

Through all of the above topics being discussed, I believe that 'breathing problems' mostly effect beginners and the inexperienced runner.

With time each runner adapts to their own pattern. If you can utilise the different articles to improve your running and make things easier, then great. However, you can also let your natural development take place. Firstly, always breath through the mouth. Shallow breathing is the top aim and if you are becoming short of breath, slow down.

View the various articles related to Sports Massage :

• Definition of massage by John Hooper
• Routine injury prevention sports massage
• Sports massage all the responses
• Procedures of Massage
• Cyriax and Acupressure
• Effective Massage

The Time-to-Run Triathlon section has been developed to feature content and happenings which would normally appear on our sister site – www.time-to-tri.com

The purpose of the physiotherapy section is primarily to discuss injury prevention, as well as the appropriate management of running injuries. As well as providing you with a list of registered physiotherapists, guiding you to the correct self-treatment as well as the best available medical help.

Physiotherapists are university-educated experts who can help you achieve your highest level of physical functioning (at any stage of life) by providing you with a personalized treatment plan based on your specific needs.

Individualized treatment of an injury or disability based on scientific knowledge, a thorough assessment of the condition, environmental factors and lifestyle.

Exercise prescription is a major tool in the physiotherapist’s repertoire of treatment techniques. Like other treatments, it must be carefully applied, continually assessed and re-assessed, and modified accordingly. Short and long-term goal setting is essential as is commitment from the patient and physiotherapist. Goals may range from simple activities of daily living tasks, such as holding a cup or utensils, working without discomfort or performing in a concert or sporting event. The role of exercise is not only a form of treatment or adjunct to treatment, but also a self-management and prevention approach.

The physiotherapist will perform a thorough assessment before prescribing specific exercises. Patient assessment can include consideration of: The presenting problem – pain, joint stiffness, muscle inflexibility, functional instability, muscle weakness, lack of coordination/balance, joint laxity. All may culminate in a loss of function activities of daily living.

The Time-to-Run Tips section has been developed to feature helpful tips and advice that is aimed at making your running more enjoyable

Under the Sports Medicine section we cover the following:

Injuries and Treatment
Sports Doctor
Exercise Physiology
The ABC – Andrew Bosch Corner Physiology
Physiotherapy
Sports Massage
Alternative Medicine
Yoga
Stretching

Sport’s medicine encompasses the following elements: preparation and training, prevention of injuries and illness, diagnosis and treatment of injuries and illness, rehabilitation and return to active participation in sport.

As can be seen, sport’s medicine covers a large area; however, for this section we will concentrate mainly on topics relating to athlete health with the occasional articles covering the broader outline of sport’s medicine. In the exercise physiology (the ABC) section and physiotherapy section there will be various areas of sports medicine that will be covered. Such is the development of sports medicine that it is becoming increasingly important for the sports doctor to concentrate on the problems affecting the athlete from the waist to the head. The head is another area altogether (smile).

Although many millions of people participate in sports their is a relatively low incidence of fatalities and catastrophic injuries. There is however, a problem resulting from participants who incur injuries or illness as a result from training and competing who allow the problem to develop into more serious chronic conditions. For this reason it is of major importance that the athlete creates a good medical team around his needs and works with a doctor who works more in the direction of sports medicine.

View the articles:

Skeletal Muscle Physiology

more scientific aimed more at students and coaches
Exercise and the Immune system

Training and competition in warm conditions

What body type are you?

Lactic Acid and running: myths,legends and truths – theABC

Post run stiffness – theABC

The Great VO2 max Myth – theABC

More articles to follow