Motive Health

Fat loss series part 3.
Logging your food helps.

Calorie counting is probably one of the quickest way to get a reality check when it comes to your perception vs reality on how much you think you’re eating. If your goal is fat loss, then this a great tool to use.

However, if calorie tracking is not your thing. I would recommend using a food diary to write down what you eat throughout the day, what time you’re eating and why. This can also create awareness on your eating habits.

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Strength Training for Runners

Strength training plays an important role for injury prevention and performance.

As running is a single leg sport, we often tend to sleep on unilateral exercises. I myself have made this mistake in the past which put me off running due to the string of injuries I would face.

Here are some staple strength exercises I would incorporate for a running athlete.

1. Dynamic lunge push off (replicates similar to the propulsion phase of running and loads the ankles, knees and hips unilaterally) - also great for quad strengthening in the lengthened position.

2. Single leg hip hinge (knee against a resistance to load glute med to strengthen hip stabilisers)

3. Single arm pull to hip raise in lunge position (a mouth full but if you’re pushed for time and just want to target everything at once, try this one!) - very specific to the running motion. Targets the glute med, hip flexors/extensors and trunk rotation simultaneously.

Share this to your fellow runners! 🏃‍♂️