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Where to run to prevent injury
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Ignorance can cause injury and confusion. Sidewalks are the fields of free running for some, but physically they are possibly the worst thing to run on. Sioux falls is covered in sidewalks, but not enough level soft ground next to the streets as an alternative running space.
What kind of surfaces should I look for?
- A person should look for safe, soft, and bouncy surfaces. This includes plain dirt, grass, rubber, and sometimes wood or asphalt. This does not include concrete which usually makes up sidewalks.
- Sioux falls does have the bike trail that at parts is asphalt and other parts made of concrete. If one chooses to run this trail they must be prepared with supportive shoes; especially if they plan to run the entire 20 miles.
- Running through Sioux falls or any city; one should look for streets that have a wide grass flat between the sidewalk and the road. This does not mean run through everyones yards; this is disrespectful of that space.
- If your local area does not have this extra space next to the sidewalk then look for a nearby running track at a high school or middle school. These surfaces are generally open to public, but they do have guidelines posted on the entrance.
- Another area that could provide a challenging workout and alternating bounce in the ground would be the woods or a field. Usually these spaces will not be an even surface, but it will give you a challenging trek.
Todays workout!
Run to your local gym, be prepared for heat.
Squat with weight 3 sets as many as you can do. (example: Set 1- 215 lbs x 10 Set 2- 275 lbs x 8 Set 3- 315 lbs x 5)
Super set Squat and pull ups*
Pull ups 3 sets as many as you can do
100 lunges
Laying Abductor 3 sets of 12 each leg
Laying Adductor 3 sets of 12 each leg
Glute Kick Back 3 sets of 12 as you can do each leg
5 minute ab routine
Use The links below for ab ideas.
Plank at bottom of article
*Super Set means to do both workouts togeather; back-to-back with no rest until the end of a set.
example in order: 1st set- 10 squats then 10 pull ups
2nd set- 8 squats then 7 pull ups.
Work Hard Sioux Falls!
What do you want to know? What would you like information about? Send me your ideas! Wordplaypirate@gmail.com
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