A Stretch Training Primer: What Are They?
The term “primer” refers to any exercise or movement which helps improve your ability to perform other movements. For example, if you are new at running, then you would benefit from learning how to run faster. If you have never done it before, but want to learn because you enjoy it, then a simple jog will do the trick. However, if you want to become a better runner, then you need to start with some basic running skills such as walking and jumping. You could begin by jogging around the block until you get used to it. Then gradually increase the distance until eventually you can run farther than most people ever walk!
Primers are very useful when starting out in a particular skill. They allow beginners to practice their abilities without having too much trouble doing so. They also provide a way for experienced athletes to maintain their skills while they continue to train.
There are many different types of primers. Some are more effective than others. There is no right or wrong type of primer; all work well depending upon the goals you have in mind. Here’s a list of some common ones:
Stretching – stretching exercises help strengthen muscles and tendons, thus improving flexibility and range of motion (ROM). They also promote better joint health and prevent injury.
Primer Exercises – primer exercises are movements that require more skill than most foundation movements. They are used to strengthen the muscles required for a particular activity. For example, if you want to run faster then you would perform exercises such as jumping and bounding.
Reactive Exercises – these are explosive exercises that improve your ability to quickly respond to a stimuli. They help prevent injury and allow you to develop explosive power.
Ballistic Exercises – these are movements that involve a reach or swing such as throwing a punch or kicking a ball. They can be used in place of other types of exercises when you do not have the required equipment.
Progressive Training – this is when you start out with basic exercises and then move on to more complex ones. This is a great way to build up your skills.
Mix and Match – you do not have to perform the same type of primer every time. You can create a routine that mixes different types in order to keep things interesting and to ensure that you are constantly developing your abilities.
There are also different ways of performing the same type of primer. For example, when stretching you can either hold the stretch for a longer period of time or you can do more repetitions. This is where having a coach or trainer can be useful, as they know how to get the most out of your training sessions.
The Importance of Primers
Knowing how and when to use the different types of primers will help you get the most out of your training.
Stretching is something that most of us do not like doing, but it is an essential part of any physical activity. It is often best to stretch after a workout since your muscles will already be warm, but it can also be beneficial to do a short warm-up beforehand.
Primer exercises are usually designed in a way that focuses on building up the required muscles for a particular activity. With that in mind, it is best to perform these before anything else as they help prepare the body for the activities that are to follow.
Reactive exercises are fantastic for improving your reaction time. They involve pushing off a surface, so it is best to do these exercises on a cushioned surface such as grass or a track. It is possible to do them without one, but you will not be able to move quite as fast.
Ballistic exercises involve pulling a weight towards you or throwing it. These should be done in open spaces where there are no breakable objects that might get damaged.
Unlike the other types of primers, progressive training involves moving from simple movements to more complex ones. It is best to start with movements that require the least amount of skill and work up to more difficult ones as your skill improves.
If you are just starting out, it is best to do one primer set every day. As you get more experienced you can increase this to three times a week. You should never do more than three sets per day and it is best to have at least one or two rest days every week.
It is also important to know your limits. If you feel a great deal of pain when performing a particular exercise, then you should reduce the number of repetitions or the weight that you are using.
The trick to getting fit is consistency and not to overdo things when you are just starting out. As long as you keep at it and don’t do anything too rash, then you will steadily get in better shape.
You should start to see changes within the first few weeks. Of course, these changes will be minor at first, but as you continue with your training, you should start seeing bigger ones.
Tips for Running Faster
The following tips will help you to run faster and better:
If you are a beginner then it is best to start by walking on a track or running around a park. This will not only allow you to improve your stamina, but it gets you used to moving in this way which helps you to move faster when you run.
If you are a more experienced runner then you can start doing interval training where you run fast for a short period, recover, then repeat this cycle. A good rule of thumb is to not go more than 20 minutes of fast running at any one time when you are just starting out.
It is always a good idea to stretch before and after you run, but if you are just starting out then you should spend a little more time stretching as this will help prevent injury and allow you to get in better shape a lot quicker.
Remember that running is just one way of being active. There are other things that you can do that are just as good for you such as swimming or even dancing. Find an activity that you enjoy and do it on a regular basis. You will not only get in better shape, but you will have more fun doing so.
Always remember to warm up and stretch after you exercise. This is just as important as doing the exercise itself, if not more so, as it reduces the risk of injury.
Run in the morning or at night?
Most people find that running first thing in the morning is the best way to go as it gets it out of the way and you can focus on other things the rest of the day. If morning is not a good time for you, then any time after 12pm until 6pm is going to be your best bet. Avoid running in the evening though as it will make you more tired and you won’t sleep as well.
Do you run on the road or the sidewalk?
You can run on either one although each one has its advantages and disadvantages.
Running on the road is different than running on the sidewalk as there are a lot more variables, such as uneven surfaces, curbs, and traffic. While running on the road might be more dangerous, it is also a little easier as your feet are striking the ground against an even surface rather than one that is flat with stairs and curbs. It is entirely up to you which one you want to run on, just be sure to stay alert as cars might not see you as easily on the road.
Running with a partner?
Running with a partner is a good way to improve your time and make the running go by faster. There are a few rules that should be followed though to ensure that nobody gets left behind or worse, lost. The person who is the fastest should always lead the way. This way the people behind can follow the person in front of them and this ensures that if anyone gets lost, at least one person will be able run back and find help. When running in a group like this it is always best for each person to carry a cell phone in case of an emergency.
Running at Night
If you prefer to run at night, there are a few precautions that you should take to ensure your safety. Always carry some sort of light with you. A flashlight is good if you are running on the road, but if you are on the sidewalk, a headlamp would be better as it allows you to have both hands free. Running in the evening/night is dangerous due to the lack of visibility so it is best to always be prepared.
You should also always let someone know when and where you are going to run as well as when you should be back. This is especially important if you are running on the road as cars can easily run you over and not even realize it.
Run with a partner or in a group?
While running in a group or with a partner can be fun and improve your time, it does come with some safety hazards that you should be aware of.
Make sure to choose your partner or group members carefully as you will be forcing them to abide by the same rules that you do when you are alone. Always run in a single file line, with the fastest person leading the way. Never split up, ensure that one person stays ahead of the group at all times, and stay in contact with one another.
You should also carry a cell phone in case of an emergency, as well as ensure you have some means of lighting at all times. Whether that means carrying a flash light, having the phone with you, or wearing bright colored clothing.
If you are running with a group and it is dark out make sure at least two people have lights and the rest have reflective gear or clothes. To ensure safety for everyone in your group, these guidelines need to be made clear before starting the run.
What should I eat and drink before a run?
Nutrition is key to any and all exercise, but running in particular really increases your need for it.
You already know that if you don’t eat before your run you are likely to feel dizzy and fatigued, but did you also know that you burn more fat by eating before a run?
Eating the right foods is important too, as it keeps your energy levels high, helps maintain your endurance, and speeds up the recovery process.
Before a run you should eat a small meal that is high in carbohydrates, as these are the fuel for running and help to lessen the effects of glycogen depletion. Some foods that fall under this category include: whole grain breads, pastas, oatmeal, and pancakes. The meal should also have some protein in it, as this helps your muscles recover and rebuild themselves after exercise. Lean meats such as chicken or turkey are great sources of protein. Lastly, make sure you have some sort of fruit in your meal, as this provides a quick source of energy when running.
Berries, apples, and oranges are great for runners as they provide a natural burst of energy.
After your run is completed, you need to consume carbohydrates and protein since these amino acids help your muscles recover. Some of the best sources for these are fruits and yogurts.
When running long distance, weight loss, or intense exercise you should take in some electrolytes. These are minerals that maintain the sodium levels in your body and keep you hydrated. When these levels are off balance you can experience side affects such as headaches, muscle cramps, and fatigue. Some good sources of electrolytes include: sports drinks, soy beans, and yogurt.
It’s as simple as that. If you eat the right foods before and after a run, your energy levels won’t suffer and you won’t feel nearly as tired or sore the next day.
What should I wear while running?
Clothing is an important aspect when exercising, and running is no different. Contrary to popular belief, you do not need to wear special running shorts or shoes in order to go on a jog. Just make sure you wear clothes that are comfortable and lightweight, as anything else will only weigh you down.
Make sure you wear clothes that are light in color, as these are more visible to cars and other people in case you need help. You don’t want to have to be pulled out of a ditch because someone didn’t see you. Also stay away from anything too baggy, as it might get caught on something. Just wear comfortable, lightweight, and non-confining clothes.
DON’T FORGET TO WEAR A WATCH!
You won’t be able to accurately keep track of your time and pace without one. You don’t need to buy an expensive one, just make sure it has a stopwatch feature and can be worn while running.
If you can find the money, get a heart rate monitor as well. This will allow you to keep track of how fast your heart is beating per minute. Aim for it to be between 120-160 beats per minute, as this is the ideal range for running. Anything lower and you’re not pushing yourself hard enough, anything higher and you’re not going fast enough.
Unless you’re trying to hide or conceal something, there’s no real reason not to wear one. Make sure it’s snug so that it doesn’t bounce around or fall off while running.
This is something a lot of people like to do while running, especially if going for a long distance run. There are some potential dangers in this though, make sure you’re aware of your surroundings at all times and if you feel uncomfortable in anyway, stop listening to your music.
You’ll also want to make sure you can hear what’s going on around you as well. Some people like to wear ear buds, others prefer over the ear headphones. Either way make sure you can still hear what’s going on around you. Also stay away from anything wireless as the cord could get caught on something and yank the headphones out of your ears.
Good shoes are also very important. You can only go off of recommendations I’m afraid, as everyone has different styles of feet. Just make sure they’re comfortable and fit well.
Last but not least, safety. Running is a pretty safe sport, but just like anything else there are some dangers to be aware of.
Car- Always run against the direction of traffic, and try to stay in the center of the road. If you’re running at night, make sure you have adequate lighting on yourself so cars can see you.
Other Drivers- People tend to be more reckless behind the wheel than they should be. Be prepared to dodge unattended cars and jagged pieces of metal that might have come off of said car. Also watch out for people running across the roads without looking both ways.
Run with a friend- Not only is it more fun to run with someone else, but you can also help keep each other motivated and safe from potential threats.
Smart Phone- I don’t care who you are, chances are you’re going to want to listen to music while running. If you own an iPhone or a smartphone made by Samsung, you might already be aware that these devices can act as GPS tracking devices. While most people have this feature turned off, it wouldn’t be hard for a would-be hero to find your phone, turn on this feature, and then track your GPS signal back to where you are. Be careful with your phone and don’t make it too easy for someone to find out your location.
If you don’t have a smartphone or your smart phone’s GPS is turned off, there are some other safety features that you can implement.
Wear a watch with a second hand- Most smart phones have very accurate clocks on them, and you definitely want to make sure you’re paying attention to the time. Every mile should take about a minute, so if you’re running for an hour that means you should be able to complete six miles. Using a watch is a great way to keep yourself from getting lost in your music, and paying attention to the time.
Bring a bottle of water- Not only is hydration important, but if someone tries to attack you, you’ll have something to swing at them. Just be sure you don’t inadvertently hit a car or another person instead.
Run where people are- The more people that are around you, the safer you are from potential threats.
Make sure someone knows where you are and when they should start to worry about you- This is to help prevent the unlikely scenario that you’re in serious trouble.
The first piece of safety advice that I give out to everyone is stay away from the path I run in the morning. From everything I’ve heard about it, it sounds more like the route one would take to lead an army into battle rather than to run on for fun. I’m sure there are plenty of other places to run in the city that would be much safer than the route I do.
As for specifics about my run, I try to stay away from alleys and walkways that go under bridges.
These are great places to get mugged, and who wants to deal with that while they’re out running?
I also try to stick to roads that have a sidewalk while avoiding walking on the road itself whenever possible.
If you’re looking to start running, I suggest that you choose a route that is relatively safe so you can focus on the activity itself without having to worry about getting attacked or losing your belongings.
I’d be lying if I said I hadn’t thought about getting a dog for protection. Whenever I go running, I always see people walking their dogs and it seems like that would be a great way to discourage potential muggers. Of course, I also see a lot of those dogs without leashes and both the owners and the dogs seem like they don’t have a care in the world. If getting a dog is something you’re interested in, then get a dog that can handle itself in a fight, can be trained to listen to its master, and is large enough to deter attackers. There’s nothing worse than getting a cute little yappy dog and then having that thing tear apart your soft flesh because it thinks your hand is a chew toy.
After doing some research, I’ve found that there are three different places that you can run in the city. Each one has their own perks and downfalls, but if you choose carefully then I’m sure you’ll find one that will work for you.
The first place to run is on the street. Running on the sidewalk is lame and you should feel ashamed of yourself if you do it. While it is true that there are many streets in various states of disrepair, making running on them a painful experience, there is little to no shelter from cars, and no lighting whatsoever, I still recommend this path to the brave. The second place to run is along the river walk. This path is paved, well lit, and usually full of people walking their dogs or people out to enjoy the evening.
I used to run here quite frequently until a series of events involving a gaggle of young girls on bikes and a six-foot long snake made me hesitant to return. The third and final place to run is on the edge of town by the old rail yard.
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