INST ZIA MOLF

Are You Aware of Your Running Form?

When most of us start running, we rarely give much thought to our form.
We just lace up and head out the door.

And for beginners, that’s perfectly fine. Running is challenging enough without overanalyzing how your arms are swinging or what your knees are doing.

But as you grow more consistent in your running journey, there’s something important to consider:
Your running form matters.

Not in a strict or perfectionist way. Not as in “you must run like the elites.”
But in a simple truth: The way you run affects how you feel and how long you can stay injury-free.

Now, here’s the thing:
There’s no one-size-fits-all running form.
Everyone’s body is built a little differently, and what feels smooth and natural for one runner might feel awkward for another.

However, there are general principles of efficient movement.
Becoming more aware of those patterns and how they show up in your own stride can make a big difference.

So let me ask you:

👉 Have you ever watched yourself run?
👉 Do you notice how your feet land?
👉 How your arms swing?
👉 How your posture changes when you're fatigued?

You don’t have to “fix” everything right away or at all.
But simply paying attention to your form is a powerful first step toward running better.

👀 What’s Coming Next?

In my next blog post, I’ll break down simple and practical tips for improving your running form especially if you want to:

▪️ Run faster
▪️ Run longer
▪️ Reduce your risk of injury!

CHEST WORKOUT

Training for a 5km or 10km?

Want to Get Faster? Here’s How!
It's simple: to run faster, you need to run faster!

Just like any skill, if you don't practice, you won’t improve. But remember, running quickly and running slowly are two completely different skills. While a 20-mile run might benefit your 10K, the carryover diminishes significantly as the distances get shorter. In fact, training for long distances could even hinder your sprinting performance due to muscle loss and fiber conversion! You might find yourself struggling to break 32 seconds in the 200m!

To truly enhance your speed, integrate these three elements into your workout routine:
1. Hill Sprints: These are fantastic for improving your running mechanics. If you find you’re not fast enough, it’s likely because you’re not producing enough power or your technique needs refinement. Hill sprints will help with both aspects! Aim for 100–200m efforts on a steep hill for 6–10 reps. This exercise will enhance your hip mobility, leg power, and explosiveness, making your muscles more supple and springy.

2. Strides: Strides allow you to practice running fast while remaining relaxed. After your tempo or easy run, add in 4-8 100m segments where you run at a fast but comfortable pace. You should feel no stress or strain—let your arms move naturally! This is a great way to keep your legs active.

3. Weight Training: This can be a game changer for speed. Since endurance running doesn’t require much force production, it’s essential to counteract it with lower reps and heavier weights. Incorporate exercises like squats, deadlifts, split squats, lunges, and hang cleans, focusing on 5-8 reps for heavier lifts and 10-16 reps for single-leg work. You’ll find sprinters typically look more powerful than distance runners for a reason!
Remember, you’re already getting a solid endurance workout from running. Balance is key! Therefore, focus on building strength with these techniques to truly boost your speed.

JAB

Overweight and obese people found to have structural differences in their brains:

Experts noted that there is a significant difference in the hypothalamus. This brain region regulates body temperature, blood pressure, sleep, s*x drive, and appetite.

According to the study, overweight and obese individuals have larger volumes of the hypothalamus, particularly in areas that control appetite through hormone release. However, it is still unclear whether these structural changes are a cause or an effect of weight changes.

Animal studies have shown that a high-fat diet can lead to inflammation in the hypothalamus, causing insulin resistance and obesity.

This inflammation can also impact satiety, causing animals to require more food to feel full. The researchers suggest that a similar process may occur in humans, where a high-fat diet triggers inflammation in the appetite control center and disrupts the recognition of satiety and blood sugar regulation, ultimately contributing to weight gain.

The researchers propose that inflammation may explain the observed increase in hypothalamus size in overweight and obese individuals, suggesting that the body responds to inflammation by increasing the size of immune cells in the brain, known as glia. Neuroplasticity in the brain allows for changes in appetite control and eating behavior in response to dietary habits and environmental cues.

Kidney stone under electron microscope:

Kidney stones are tiny, hard mineral deposits that form inside your kidneys, and despite their small size, they can cause excruciating pain.

These stones are created when substances like calcium, oxalate, and uric acid in your urine become too concentrated and crystallize. Over time, these crystals stick together, forming a stone that can range in size from a grain of sand to a golf ball.

Passing a kidney stone can be an incredibly painful process, as it travels through the urinary tract, scraping against delicate tissues along the way.

This image reveals just how jagged they are.

Learn More: http://www.aafp.org/afp/2011/1201/p1234.html

We learn everyday

CONSISTENCY