How to Improve Your Speed.

This article gives an overview of the essential techniques required to enable an athlete to run faster.

To increase any athletes speed means improving on one or both of the following elements:

1. Increase the number of steps an athlete takes per second i.e. their cadence.

2. Improve the effectiveness of each time they make contact with the ground.

Increasing cadence is most easily improved by reducing the amount of recovery time between strides. This means reducing the time it takes to get the foot off the ground and back on the ground.

Often athletes compensate their lack of knee lift by either over striding (taking larger steps beyond their centre of gravity) or pushing out more behind them in an attempt to increase their power and therefore stride length.

The problems with these techniques are as follows:

It increases the recovery time which results in a lower stride rate.

It increases the load on the hamstrings (increasing the injury risk)

It decreases knee lift as the hips sink low to enable the long recovery time. This results in less powerful foot contact.

Now we’ve identified the problem – how do we fix it? Ultimately, how do I run quicker?

This can be identified by improving 7 areas

Ankle Foot Strike.

Athletes should be aiming to impact the ground with a foot that is moving backwards.

Dorsiflexion.

For the athlete to make an active foot strike and have a quick contact with the ground it is essential that the athlete maintains dorsiflexion of the ankle (keep toes as close to the shin as possible). This pre-stretches the calf muscles and prepares them for a much quicker more elastic impact.

Arm Swing.

Arm Swing should involve having the elbows swing in front of the plane of the trunk. Not swinging them far enough forward limits knee lift and results in greater rear-side mechanics to compensate.

Forward Lean.

Athletes should aim to run with a ‘slight’ forward lean throughout the whole body.

Head Position.

Athletes need to keep their chins down and their heads still.

Running Tall.

Athletes need to be able to ‘run tall’. This means keeping their head high as if the head if attached to an imaginary string and the whole body is being pulled upwards.

To assist is these it is crucial to improve your core stability muscles (abdominals, hips, pelvis, and backside) to allow you to implement the necessary technique to run faster.

Relaxation.

Of paramount importance is for athletes to develop running relaxed. This means focusing on the muscles required to run and switching off those muscles which aren’t used (e.g face muscles, neck muscles and tightening of the shoulder muscles).

Heel Position.

The leg should fold up to the backside during recovery (not extend behind the body). Therefore performing butt kicks where the ankle flicks out behind the body is incorrect and detrimental to performing a correct running technique. When performing butt kicks ensure the knee is forward when the foot is at the closet point to the backside.

Crossover is a software that lets you run Windows-based applications on a Linux computer or MAC.

CodeWeavers, the company that developed CrossOver, has been working on an Android version of the tool that would enable you to run Windows programs on Android devices.

Last month, Google made its Play store available to the at least three Chromebooks, allowing their users to run apps developed for Android phones on their machines.

This means the users of compatible Chromebooks will also be able to run Windows programs by installing CrossOver for Android app. However, for now, this software won’t run every single Windows app or even all those Windows apps that you can run on Linux or MAC platforms using Crossover.

While CodeWeavers’s Android app is yet to be released, the Minnesota-based company this week posted a video on their official blog showing the Windows game Limbo and Steam game client running on an Acer Chromebook.

The company said the CrossOver for Android supports DirectX 9 graphics and detects the inputs from keyboard and mouse.

It is worth mentioning that the software works only with the devices featuring x86 processors. Since a large number of Android smartphones and tablets boast the chips are manufactured by ARM, most of its users will be not able to run Crossover.

But, most of the Chromebooks have Intel processors, and they would be the main beneficiaries of Crossover once Google widens its Android app support to these machines and once this software is officially launched.

Currently, the Android app support is available in Acer Chromebook R11, Google Chromebook Pixel and Asus Chromebook Flip but Google has said that it will roll out to the feature to other Chromebooks in the market as well by the end of this year.

Since Chromebooks tend to be cheaper as compared to Windows, Apple’s MAC and OS X laptops, their sales have increased over the last few years.

However, due to its lack of support for Microsoft Office, Photoshop and many other programs, critics call Chrome OS “just a browser” which “not works without an Internet connection”.

But the arrival of Google Play Store will make Chrome OS a powerful and versatile operating system.

And, support for even some Windows apps would be a handy addition and will is expected to boost further the sales of Chromebooks.

If you want to be notified about when Crossover for Android will be officially released, you can send an email to CodeWeavers at android@codeweavers.com, the company said.

This article will teach you how to effectively run the pipe on a single leg takedown. It is a most effective wrestling move when done correctly. After reading this article you may want to check out some videos about how to run the pipe because it is easier to learn wrestling techniques through videos than it is through an article. However with an article I can explain some small details that sometimes get overlooked by many wrestlers and coaches.

The Setup

To setup a run the pipe takedown you must first get a single leg. Once you have a single leg you want to make sure that the leg is in between your legs. If your opponent puts his leg on the outside then it is hard to finish with this skill. In that case you may want to do a different finish.

The Finish

So once you have the leg in the air and in between your legs you want to push into the other wrestler to get him to push back into you. As he pushes into you pivot and step back words. You basically pivot on one foot away from the guy. As you circle you lower your level and try to put his butt on the mat.

I tell my wrestlers to think of it as a table. If you take one leg out from underneath the table and then put all the weight on the table over the missing leg then the table will fall to that corner.

It is the same with running the pipe. You have taken one of the legs out from the table. Now you have to put all of your opponent’s weight where that leg once was so that he or she will fall to the ground.

If you live in a climate where the temperature goes up frequently, then an AC can make the living conditions much more pleasant and comfortable. As is the case with many pieces of technology, an AC also loses if proper functioning after a period of use. It is essential that you keep on gauging the efficiency of your AC so that if issues arise, they can be rectified before it’s too late.

Here are some tips on how to tell if your air conditioner is running efficiently.

Prepare your AC for testing

You should replace your furnace filter and then remove all vent coverings. This is necessary to ensure that airflow is smooth and not restricted. Just pull out the loose vents or use a tool to pull out any tight-fitted covers. Sometimes you might need help from an AC maintenance company if you need to remove the vents which are placed in an outdoor unit. They can do this job more efficiently and safely.

Determine the different ducts of the AC

You should know which are the supply and the return ducts in your AC. In order to determine this, place a tissue over each duct. If the tissue starts flying away from the duct, then that is your supply duct, whereas if the tissue paper is sucked in, then that is your return duct.

Check the Temperature of Both Ducts

You can do this in some very simple steps. Turn on your AC, and let it run for at least 15 minutes. Then take a thermometer and place it inside the supply duct. Check if the thermometer is below the current room temperature to ensure a correct reading. You can use any thermometer, even a refrigerator thermometer will work. Remember that the supply duct is that part of the AC that throws cool air into your room. Keep the thermometer over there for 10 minutes. Note down this temperature.

Now go to the second step and keep the same thermometer on the return vent, again for ten minutes. As said before, the return vent is that part of the AC which pulls in the room air and delivers it to the HVAC system. Note this reading too.

Now subtract both the readings to calculate your results.

Results Will Tell the Efficiency of Your AC

If there is a difference of 20 degrees between your supply and return ducts, then your AC is working fine. But if this temperature is less than 20 degrees, then this can tell you that your AC is not working efficiently. There can be many possibilities of this problem. One may be that there is a leak in the system, or another may be that you need to replace the HVAC filter.

One would think that in this day and age barefoot running would be a thing of the past but actually, it is slowly making a comeback. More runners are realizing the benefits of running barefoot vs. running with high tech shoes. Modern running shoes have a feel as you walk on springs. They are comfortable, soft, and feel they give you support you need while running. But feelings can be deceptive. A research study has shown that running shoes actually increase the strain on the foot, the knee, and the hip joints while compared to running barefoot. Researchers attribute this to the typical design of running shoes.

Barefoot running is becoming an option to injured runners or runners with chronic injuries as they realize that are able to run again. Most ailments are caused from the shock our feet have to absorb every time the heel hits the ground, which lead to injuries and chronic pain. Running barefoot puts the pressure on the ball of the foot where it was meant to be as opposed to the heel where a majority of runners land when wearing shoes. The ball of the foot was meant to be used as natural shock absorber. Try it yourself. Run barefoot for a few yards and see if you land on your heels. Changes are you won’t. In many countries, barefoot running is still the norm. Studies show that barefoot running is associated with lower instances of ankle sprains and strains, knee injuries and a lower instance of chronic lower leg injury including shin splints.

Running is a wonderful sport, but it requires healthy feet and a healthy musculoskeletal system. By running in modern, soft cushioned running shoes most runners lose their natural foot function and natural running technique. Barefoot running does not have those risks because it does not go against the natural strike of the foot. Wearing a shoe does go against the natural strike of the foot as the foot strikes the ground at the heel while the bare foot strike hits the ground at the ball of the foot.

Barefoot running is something that each individual personal must decide if it is right for them or not as it does have its pros and its cons. Special toe shoes can protect the foot while running barefoot. If someone is interested in barefoot running, it is best that they consult with their podiatrist to get the best possible information relating to the issue. This type of running could prove to be very beneficial in the long run.

Who wouldn’t want to start and run their own work from home online business? You could work at your own schedule and your own pace, and pick and choose what you do with that business and how you run it. If you want to add different services or products, you could do that. If you want to take away some choices, you could do that as well. Many people appreciate being in charge of their own success and appreciate seeing the fruits of their own labor. But starting a running a work from home online business isn’t as simple as some think, but it’s also not so complicated that you should be hesitant about it. Working on the internet and running a website is something that many people do today and they have a lot of success with it. So let’s look at how you can start and run a work from home online business, and what your options are with this type of endeavor.

If you’re going to sell something through your work from home online business, you may need a tax I.D. number or sales license you get through your state. This is your way of collecting sales tax for sales in your own state. These are very easy to get and usually just cost a few dollars. The state website or clerk’s office where you get this paperwork also explains how you need to collect and report that tax. Many who start and run a work from home online business get this license and it’s very easy to do and keep track of. Of course if you’re not selling a product you may not need such a license.

Some find that a freelance work from home online business is good for them, if they can provide a service to clients. You may be able to become a virtual assistant, which is someone that provides clerical services to clients. This might include data entry, bookkeeping, proofreading, letter writing, scheduling, and so on. There are those who make their own work from home online business in this regard and do very well. Your website should state your rates and the services you perform. Clients need a good way to contact you so of course email is good, and you may want to get a dedicated phone line as well.

Whatever your work from home online business, be sure that you do actually work it. When you sell a product online you need to continue to market that product and promote your site. This means getting links to your site, contacting past clients and customers to entice them back, and adding new products and articles for site content. Many find that multi level marketing is a good work from home online business because it means two streams of income – the sales you generate and the sales generated by those you recruit to work under you. In any event, you can make a good income from home if you work at it!

This article first appeared in IMPACT Magazine.

Some run for the pure enjoyment of it, whereas others see it as a proven method of not looking like the Michelin Man. I’ll confess that I’m forever pursuing abdominal definition, which isn’t easy for a beer-loving forty-year-old. While watching what I eat is important, it’s the many kilometres of running each week that give me a barely visible “four-pack.”

Because one of my motivators for running is weight maintenance, I’ve come across numerous myths about how to perform this activity to optimize fat burning. There is no shortage of “secret” weight-loss techniques that allegedly “turn your metabolism into an unstoppable fat incinerating blast furnace!”

Yeah, right.

If you want to succeed at running long term, it’s critical to love what you’re doing and not just think of it as a means to an end. Realistically, however, many of us want to look good, and running is one of the best fat-burning exercises around. I can do a better job of loving it when I know it’s helping eliminate some of the beer and pizza I inhaled the night before. So, what is the best way to run if you want to shed pounds? There are a few caveats such as your level of ability and injury prevention, but once you take those things into consideration the advice is simple: run as fast as you can for as long as you can.

There you go. Class dismissed.

On second thought, let’s bust a couple of those myths just for fun.

MYTH #1: The best way to burn fat is to keep your heart rate in the “fat-burning zone.”

This is true, but completely irrelevant. Yes, you do “oxidize” more body fat at moderate intensity levels and burn more carbohydrate fuel at higher intensities, but think of your energy stores as one big soup, and it all comes out as a wash.

If you’ve ever seen a heart-rate chart on a treadmill then you’ve read “fat-burning zone” at a moderate heart rate (about sixty per cent of maximum) and “cardiovascular training zone” at a higher rate (seventy-five per cent of maximum or greater). Those charts aren’t lying, but neither do they tell the full story. In a 2005 article in the European Journal of Sport Science researchers Stefan Bircher et al. measured fat oxidation rates at levels of intensity ranging from twenty-five to eighty-five per cent of VO2peak (eighty-five per cent of VO2peak equals ninety per cent of maximum heart rate) and determined that the highest level of fat oxidation was at sixty-five per cent intensity. Fat burning became “negligible” at intensities above eighty-five per cent because at the highest intensities we burn mostly carbohydrates for fuel. These facts lead many to believe that exercising at a moderate intensity causes enhanced fat burning. While technically factual, it ignores the bigger picture.

Ironically, fat loss is not about using fat for fueling activity. It is “calories in versus calories out,” which needs to be viewed from the perspective of what is called the twenty-four-hour energy balance. If your energy balance is negative (more calories burned than consumed), weight is lost; if your energy balance is positive, weight is gained. Yes, you may use more body fat for fuel while exercising at a moderate intensity, but in the grand scheme of the twenty-four-hour energy balance equation this means nothing. If you exercise to create an overall negative energy balance, you are going to burn those fat stores at some point in the day, whether you happen to be eating, sleeping, working, or doing … other stuff. The fact that the ratio of fat burned during moderate exercise was higher for fat than carbohydrates doesn’t matter.

Having time to exercise is an important issue for many people. If you have forty minutes in your schedule and want to maximize calories burned then pick the fastest pace you can handle for that duration of time. If you’ve ample time, this equation changes to a balancing act of finding a challenging yet sustainable level of intensity-Bircher’s aforementioned research found the most total calories were burned at a seventy-five per cent intensity level.

It’s important to note that metabolism increases on a sliding scale the higher the intensity, so you burn more calories running five kilometres than you do walking or slow jogging those same five kilometres (and in less time).

There are other great reasons to run at a higher intensity: it improves your overall cardiovascular fitness level, making you more capable in other sports, and it is better at boosting HDL (good) cholesterol. Higher intensities also create a slightly larger caloric “afterburn,” which leads us to our next myth:

MYTH #2: Significant Extra Calories are burned via Excess Post-exercise Oxygen Consumption (EPOC).

The EPOC myth states that after intense exercise metabolism stays elevated for a prolonged period of time and burns significant extra calories. EPOC does exist, but I refer to it as a myth because it’s been overblown.

In a 2006 article in the Journal of Sports Sciences researchers Joe LaForgia et al. found that more intense exercise creates a higher EPOC, but even so: “EPOC comprises only 6 – 15% of the net total oxygen cost of the exercise.” For example, if you burn 1,000 total calories via intense and prolonged exercise then at most 150 calories came from EPOC. Big deal.

What’s more, the better shape you are in, the lower the EPOC because your body’s metabolism returns to normal more quickly. In 1990 researchers C. Gore and R. Withers reported in the Journal of Applied Physiology that in highly trained people EPOC could be as low as one per cent and the mean was 4.8 per cent. If I fit into that “mean” then after a twelve-kilometre run my EPOC calorie burning earns me one-third of a beer. Let the good times roll!

This seems logical because the first time I tried running my heart was pounding, my lungs burned, and for a long time afterwards I felt ready to barf up my toenails. Now that I’m “trained” I recover faster, meaning there isn’t as much EPOC.

So what about high-intensity interval training (HIIT)? It has been lauded by many as the ultimate fat-burning method because of its supposed metabolic boosting effects. As I’ve already mentioned, EPOC is of little consequence even for intense exercise, so does engaging in intervals somehow change this dynamic?

No, it doesn’t.

Some advocate HIIT because of a 1994 article in Metabolism by Angelo Tremblay et al., but the study has been represented poorly using sketchy statistical analysis, and in reality the amount of fat lost by the participants using HIIT was insignificant. Further, multiple research studies have shown that HIIT is no better than steady-state high-intensity exercise at burning calories. If you do the same amount of exercise “work” (i.e., distance travelled) in the same time period using either a steady pace or via HIIT you burn close to the same number of calories, including the modest EPOC.

A quick study of the research finds that Joe LaForgia et al. in 1997, William McGarvey et al. in 2005, and Nicolas Berger et al. in 2006 all determined that HIIT gave no greater EPOC or other metabolic boost than steady-state aerobic activity of the same total intensity.

I personally don’t like HIIT because it lends itself to treadmills and I prefer running outside; the constant pace changes interfere with my whole “Zen of running” experience. Further, HIIT can lead to injury in beginners and cause earlier exhaustion even in trained athletes. Still, if it’s your thing, then there is no reason to stop doing it. Plus, there are benefits to integrating speed training into your running.

I often finish my runs with a good sprint to arrive home gasping, and this practice builds a useful skill. For example, a few years back my son was riding his bike and his feet slipped off the pedals. He was headed straight for a parked truck and I raced after him at top speed, grabbing the back of his shirt and hauling him up short right before he turned his face into a pizza against an F-150’s tailgate. My wife witnessed the whole thing and I earned big hero points that day.

To conclude, the best pace to run at is the one you like the most, the pace that keeps you lacing up those shoes. Just don’t be afraid to incrementally push your limits if you want to burn more calories and therefore lose more fat.

Running is a great sport to get started in. It helps you stay fit and strengthens your major organs such as your heart and lungs. Before you head out to the track to start doing a couple of laps you will want to get yourself a quality pair of running shoes.

First determine your shoe size. Surprisingly, one of the more common mistakes people make when shopping for shoes. If the shoes are too small they can cause blisters whereas if they are too large your feet will be slipping out of them and you will not be able to get up to a good run.

If you plan to run on trails you want to look specifically for running trail shoes. This is because these shoes are specially designed for runners who will be spending most of their time running on off-road grounds rather than on a track or street. These shoes need to be extra tough and offer excellent support.

While you do not need to buy the most expensive pair of shoes you find, do keep in mind that certain well known brand names offer superior shoes. That includes Nike, Adidas, Saucony and Reebok to name a few. These are top of the line brands that offer the most advanced features and durability in their shoes.

The best way to buy a pair of your own running shoes is to go into a store where you can talk with an orthopedic specialist and have them determine your shoe size, shape and which shoe would work best. They are the professional here and will know which shoes will offer you the cushioning and stability that you need.

When it comes to South Korean reality-variety shows, many can take the cake. But, one show that is one of the most popular as the good Sunday series is the ‘Running man.’ Without any doubt, this quirky, adventurous, comedy-rich, and competitive variety show with hosts and guests is quite an entertainer.

About Running Man

For those who are not familiar with the show, here is a little introduction. This show is aired on SBS as part of the Good Sunday lineup. Urban works media and SangSang company produce it. The format of the game is like any reality game show. Here the team of MCs and a guest go to nay urban location and take part in multiple line-ups of missions. Winning each mission takes the participant one step closer to winning the race.

The show is being aired since 2010 and since then has aired 554 episodes. The show is shot in various locations like Macau, UK, Russia, China, Vietnam, UAE, Australia, etc., along with South Korea.

There are several MCs of the show, Yoo Jae-suk being the main MC, runs the show along with other big names like Lee Kwang Soo, Jee Seok-Jin, Song Ji-Hyo, etc. The show has also received a place in the business insider’s list in the year 2016.

Why is Running Man so Much Fun?

When it comes to a reality-variety show, there is always a time when the impact is lost on the audience. But, this show has maintained its impact, and people live to watch it to date. Why? Well, the biggest reason is the cast. Their continuous banter, their jokes, and pranks on each other make the show an ultimate fun ride.

Also, people love the betrayer trio of Ji Suk Jin, HaHa, and Lee Kwang Soo. They are always out there pulling pranks and bullying each other, making the show a laugh riot. The games are always fun to watch as well. Ripping name tag is the game that makes everyone be part of it. This iteration of hide-and-seek is one of the best things in the show. The new locations and new guests make the show much more entertaining.

Some Fun Facts

• Kim jong kook from the entire cast is the only one who is fluent in English.
• Initially, it was designed to make the game ‘all-men’s to make it competitive. But later, Song Ji-Hyo became part of the game and gave the guys an equal competition.
• Ripping the name tag is the most popular part of the game. But not many know that the name tags are quite expensive, costing up to 75 dollars each.
• Most of the cast member shows their real personalities in the show, in a slightly exaggerated way.
• Earlier, the show was designed to be competitive. But later, it was turned into a more competitive and comedic format.
• From the very beginning, Lee Kwang Soo is the most bullied character in the game.
• After South Korean running man, China to have their running man show, by the name of ‘Hurry Up Brother.’

Running man is one of the most popular reality-variety shows from South Korea with a big Hallyu fan following. The show is also subbed in various languages like English, Thai, Vietnamese, Portuguese, Malay, Russian, Arabic, Turkish, etc.

The internet has become a major factor in today’s generation. Almost everything can now be done with the internet. The World Wide Web allows easy and convenient ways to communicate allowing you to socialize, find a job or new business opportunity, study conveniently from your home, and a lot more. Due to these many benefits a lot of people own computers to they can take advantage of all the above listed activities and more! The demands from your computer system are increasing by the year which results in the need to have a fast computer. If you have owned your system for a while then you might have noticed it slowing down, not to worry as we will go over the causes and fixes of a slow computer right now.

There are circumstances that might create problems in your computer and in return will affect your daily routine, which is a major pain that everyone wants to avoid. One problem that a lot of computer user had experience is slow speed computer performance. There are lots of reasons why a system might be running a lot slower than when you first purchased the PC and listed below are some of the many causes.

Unnecessary Startup Programs

Every computer contains numerous programs which automatically run whenever you start your computer. Some of them are useful while some are not required as soon as you start up your system. Unnecessary programs that continuously run on your system can lead to poor speed and performance of your system. However, you can get rid of those programs by customizing your startup system. All you need to do is to use MSCONFIG and remove all unnecessary programs running at startup.

System Errors

There are times that a system error occurs without you knowing it and your PC will try to fix it on its own. Once this problem occurs you can only wonder what’s wrong with your computer. To avoid this trouble, it is highly recommended to always do a regular maintenance to your drives. By using the built in Check Disk tool on your system you will be able to determine if your computer has a system error, even if it was not presented to you. Check Disk will scan you drives and fix any threats or problems.

Unwanted Files or Junk Files

This is another problem that can cause your system to run a lot slower than when you initially got it. Keeping some files that do not have any value to you anymore will only waste your hard drive space. So, it is best to check all your folders for useless files and delete them to free up some computer space. This new empty space will allow you to access the files you need in a quicker and more responsive manner.

Malware

There are different types of malicious programs that can affect your PC like viral infections, different types of spyware, Trojans, worms, etc. These programs can slow down your computer speed and performance. They also have the ability to cause serious problems not just on your computer but also to your personal life. To avoid those problems for happening it is best to have effective and reliable anti-virus software. Having real-time anti-virus software is probably the best solution to prevent malware infecting your computer.

These are just some simple tips to speed up your system. If you would like to take advantage of these tips but don’t know how then it is best to look at a program that could help you out with these types of issues. These are usually referred to as PC optimizers or registry cleaners, and can be very helpful for the everyday computer user. Try one out and see if it speeds up your system today.