cording to the WHO, a strong immune system is a key element in protecting yourself from the virus. A good diet and an active lifestyle are important factors for getting that immunity.

Let’s assume that you are eating greens and reds, but are you focusing on your running? Whether you are a new runner or a regular one, the first step is the hard one. Then, it is like walking in the park. After that, the only thing is to stick with the new habit. To do that, gather up your “motivation topped with excitement” and read the tips to improve running during the pandemic.

1. Have a Purpose

Ever heard the phrase “Walk with a purpose”? Well, we recommend “Run with a purpose”.

Whether you are tying your laces for the first run or you are a marathon runner, having a purpose is a key agenda here. Let’s look at the story of Carly and Bob. Both of them are runners, who want to create a better version of themselves. Carly has outlined the goals that she wants to achieve after the specified time. Whereas, Bob just gets up and starts running. The problem here is Bob does not know what he is doing because there are no aims sketched here. On the other hand, Carly slowly tackles her goals, allowing her to reach the end of the line. To conclude, having a purpose is important, and here are some of the things you can do.

• Mark a weight limit that you want to reach
• Comply that you have to complete that half circuit
• Outline the prescribed distance you want to cover

2. Create the pace

Now that we have established that purpose is important, let’s talk about the second tip. If you think that running actually means “Getting out and start moving at a fast pace”, you are wrong. In reality, there are multiple factors and one of those factors is pace. Pace will simply adjust according to your experience and to get that experience, read these methods.

• Increase the mileage each week: Take a look at the structure of a training plan (consisting of short and long runs) because they are designed to gradually increase your distance and speed without overdoing it.
• Add speed to the last mile: In running, every mile counts, and the last one matters the most. For creating pace, cover that mile with a speed.

3. Add combinations

Driving a car in a circle sounds absurd, right? The same is the case with working on just calves or hamstrings. Eventually, you will get bored by just running and running. So, the answer to that is the incorporation of different exercises, for example,

• Leg raises: After the warm-up, start with a set of 15 reps of leg raises
• Circuit running: Look for a roundabout in your neighborhood use that to perform short bursts.
• Jumping: To add the fun, jump by using a set of 100 reps after you are done sprinting. 

4. Run smartly

Are we talking about using cyborg parts here? No, by running smartly, I mean, look for the right ways to run. An essential part to keep going is having a structured plan for example,

• Walk, Run, Walk: Running at a greater speed at the start can lead to serious consequences. So the solution is to follow the ” Walk, Run, Walk” rule. Warm-up the body in the start by adding a slow pace. When done, take a sprint for as long as you can handle. After that, end the regime by walking towards the home. 
• Run by time: Layered a column where all your workout methods are defined by time. For example, if you are taking a 20-min run, it should be a 20-min, no matter how far you travel.  

5. Work on strengths

The human body is like a car and starting a car in cold weather is not a good idea. Just like that, working on a body in the same manner results in serious injuries, leading towards long-term results. The solution to that is to join a strength-building program to build strength. Or, you can create your own plan by adding these

• Add planks: This will increase your core, lower back, and shoulders. Start by holding the body in a plank position for 30 seconds and increase the time as you gain strength.
• Squats: Lower body targeting will help in building hamstrings, quads, and glutes, allowing your legs to get stronger. Begin with 2 sets of 10 reps and add the variety as you get used to it. 
• Ball bridge with a hamstring curl: This will entirely focus on building hamstrings and glutes. Start with the set of 4 and complete it in 8 repetitions. 

6. Maintain the routine

During the lockdown, you may have noticed a variation developing in your daily routine. And, by variance, I don’t mean the positive kind where you are able to maintain a healthy diet and a productive routine. Working from home and then staying inside for the majority of your week means less activity. Combined with our tendency to reach for unhealthy snacks over healthy ones, and choosing to sleep or binge-watch a show instead of working out, the situation quickly turns dire.

If you relate to any of this, it’s time for you to step up the game and take COVID as a motivation to start and maintain a routine of running daily instead of lying in bed. Follow these tips for keeping the motivation and maintaining the routine

• Take regular walk-breaks
• Rest or cross-train on your off days
• Divide the runs by taking a 20-min run on weekdays and 40-min on weekends

7. Switch surfaces

According to the rule, an active runner should switch surfaces to improve their workout strength. This also helps in preventing injuries. Some prefer, running on asphalt roads, while others prefer concrete side-walks. But, the best surface to run depends on your goals.

• Asphalt roads: Optimum for runners who are looking for speed and consistency, allowing them to perform speed workouts
• Concrete: With this, runners can reduce the risk of impacts, enabling them to take a regular jog. 
• Grass: Grass surface allows runners to increase foot strength because of viscous property. Furthermore, the lower-impact feature is optimum if you are a new runner.
• Trails: Chip trails offers a cushioned surface. Runners who are looking for maintaining flexibility can use this solution
• Sand: Running on sand is a completely different experience as the surface provides resistance, allowing runners to work on their calves and thigh muscles. 

8. Discipline is the key

Runners are creatures of habit, and that means building discipline is an important factor here. Actually, getting sidetracked by any events is possible and this can lead to missing work out. Yes, this is unavoidable due to emergencies, but in most cases, poor management is to blame. The solution is to plan this physical activity using discipline. To understand it better, follow these tips.

Plan ahead: Let’s say you are planning to exercise the very next day. Prepare a bag containing water bottle, activewear, along with shoes and place it by the door the night before. Moreover, keeping a bag of fitness clothes in car is also useful.

Jump a day: As mentioned, there are chances, you will miss your work out either because of guests coming or you are too tired that day. So, the answer to that is to take that day off and shift your running regime a day head. But, make sure that you don’t miss days simultaneously.

9. Entertain yourself

Technology has made running pretty easy because now, you can take a lap without any boredom. We know that the word “Fun” with running sounds absurd, but turning your exercise into entertainment results in greater motivation. There are plenty of ways through which a runner (new or existing can do that). For example,

Games: Plenty of exercise games are available on Play Store and iOS store such as the Walk and Zombies, Run. These games enable runners to maintain the routine compared to people who don’t use the apps.

Music: Music is a form of art that changes the way people think. The same is the case with runners. Listening to Linkin Park or Neffex will surely boost your enthusiasm and give you a drive.

10. Keep your body in check

 The human mind is the smartest thing on the planet, allowing runners to track how well or bad their body is performing. Basically, our body reacts to whatever scenario we place it in. The also applies to exercise such as running. Let’s take some situations.

• Positive Feedbacks: When you are running by keeping all the parameters in check, the result is notable. This frenzy you sense after running means your body is reacting positively to it. You will feel,
  • Refreshed experience
  • Active mind
  • Ability to maintain a proper breathing rhythm

• Negative Feedbacks: Running like other things can have negative results when done excessively. But, the good thing is you will get to know when something is wrong. For instance,
  • Pain sensations in the body
  • Dizziness
  • Blurred Vision

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However sport can significantly help you with not only cope with work issues such as pressure, stress, priority changes but also improve your overall business productivity of you and your teams.

Remember sports and health are the two sides of the same coin. It affects every aspect of your health including mental, physical and emotional health.

Productivity and sports 

Research show that sport and recreation have a large positive effect on raising morale, motivation, productivity, better mood and atmosphere in the working environment.

Sports can be a great way to establish bonding with coworkers. When conducting sports with coworkers, it establishes connections. When more and more people are being connected (by doing regular sport activities together), they become more loyal to the company they work for.  We know having a good connection, bonding and good communication is the prerequisite to increase productivity. Sports help productivity go up and company loyalty gets a boost too.

Introducing stimulating sports among the employees is beneficial for both employees and employers.

Benefits of sports to workplace

A lot of companies are now realizing that the role of physical exercise has a positive impact to increase profitability. Key benefits below (but not limited to those) are

• Encourage and foster stronger teamwork : Nowadays teamwork is a very familiar word. Sometimes making a team becomes the first priority for the company. sports is the basic and fundamental area to know how a team works. You can use this experience in the practical workplace.

• Enhance creativity: Showing your performance to your boss creativity can undoubtedly be a magic . Some reports show that during exercise some creative ideas may come to your brain . You can use this new creative idea at your workplace to represent yourself as everybody wants unique idea.

• Reduce stress : During work hours you might face a lot of work pressure. you may find your regular office task more hard and bored. Actually it happens when you do not find any time for relaxation. If you can involve yourself with some sports and exercise besides your regular office work , you can reduce stress and your contribution to your company may increase twice even before.

Ideas to bring sports in workplace:

• Motivate and encourage staff to watch and or attend sport events together. For example, many organisation are now organizing sport activities during lunch break such as running or yoga. Also during big sport event such as the football world cup, they watch the games together either in the office or in a bar nearby

• Encourage and promote health in your team. In the end it is up to the management to ensure their employees feel good and can produce their bests. It is in their own interest to have physical and mentally healthy people. For example, one easy way to do that is to have bowling or pool night. Those sports are easily accessible, do not require any training and are fun to do

• Introduction the notions and concepts of sport, when you are about to launch a new product or start a new project. Remind people, in the end it is all about Teamwork, Positive spirit, sense of sacrifice to do what is need for the team. Focus on the end game and share the objectives very clearly with the group. Remind them, each people has a key role to play and that we can only achieve success if we collaborate and work as a team. As we say TEAM = Together Everyone Achieves More

• Give recruitment responsibilities to some employees who are very specialized in sports or have strong and long sporting experience. Encourage those specialize employees to train their coworkers .

• Encourage but never force someone to do sport if this person doesn’t feel confortable.
• Create a ‘No internal-phone day’: this concept is to agree on a specific day where employees are not allowed to use their phone. Instead they need to speak to people directly. This will have positive effect on seating and back pain issue, and it will make your people move.

For strengthening team cohesion, social bonding and team spirit sport can be reliable motivation. Body welfare and soundness will affect the minds of employees.

What about you ? What are your thoughts on that ? Sign up on elearningsport and let us know…

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How much do you have to swim for weight loss?

Swimming about 50 yards a minute burns about 625 calories per hour. When you are swimming 75 yards in a minute and you can burn a little more than 750 Calories an hour.  To lose a pound , you need to  burn  about 3500 Calories. If you can swim three times in a week for an hour you can burn a pound a week. It  doesn’t even count any dietary changes.

Do you want to build your Muscle, develop your cardio-respiratory fitness and burn your calories ? The greatest way for getting these benefits following a Swimming workout. Endless laps are very boring and you will not be able to engage with your work as long as you feel better and stress free.

Get More Out of Your Swimming Workouts. Our Top 10 tips     

Tip #1: Focus on form

Look at the bottom of the pool, pressing your chest down and keeping heap, hips and feet at the surface. If you keep your head and chest too high , your legs and hips will drop making drag. When you enter water extend your hands from your shoulder. Pull the water towards you and put the elbow as high as you pull your arm back. Try to follow a strong, fast and small kick for the entire swimming workout. Begin by kicking from your hips and keep your ankles floppy and relaxed.

Tip #2. Breathe better and properly

The easiest way is practicing bilateral breathing or  breathing on right and left sides . To do it, turn your body to  either side when you feel breathing during swimming  workouts. 

Tip #3. Roll with it

While breathing avoid lifting your whole head. For that roll your body on one side  so your chest faces the side of the pool.Put your ear in the water when to take a breath.Keep your mouth at the surface at the same time.

Tip #4: Glide to warm up

As a beginner you have to keep in mind before swimming and get in the pool, you have to warm up yourself. By gliding for a few minutes start your session. This gives you blood flowing and your body gets used to being in the water. Move well your legs and arms before you jump into the water

Tip #5: Start with 100 meter very very slow

Once you are in, try to feel good in the water first and then take 2x50m with 1 min rest in between, but swim as slow as possible. This will help you and give you more confidence. You will have much more energy to carry on swimming.

Tip #6: Choose your gear carefully and wisely

It is important choosing your swimming gear more carefully. Make sure you aren’t buying what looks good. You need to buy those what are actually practical.

Tip #7: Hydrate yourself every 100 m at least

Most beginner swimmers don’t think it is necessary to drink during breaks, simply because you don’t sweat. This is wrong and your body is burning lots of energy. So keep yourself hydrated and have a bottle near the pool lane. Water or Isotonic drink is good enough.

Tip #8: De-mist your goggles

Goggles are an essential part of swimming correctly. They can mist up if they are not look after. Try with some De-misting fluid and use regularly before a swim.

Tip #9: Follow a plan

Every session must have an objective. Don’t just swim for the sake of it. Be a bit structure and follow a simple plan based. Specialized brand like Speedo offer free plans. Have a look here

Alternatively, here is a good one too.

Tip #10: Don’t compare yourself with other swimmers and simply enjoy !

Swimming is like a science because it has lots of technique and skills.  Maybe you will attend the Olympics, if you pass all levels on the swim team. Or maybe you find swimming as your passion. Some find swimming for weight loss. Whether the purpose of swimming is the contribution of swimming in your life can not be ignored.

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I remember when I was a very young child I was scared of diving into the water as I was so sure to drawn under. It took me time and courage to overcome my fear. However, this is a very common reaction in young children and it teach them a lot, not only about why it is important to learn to swim, but also in life we should face our fears and not avoid them. 35 years later, I can simply not live without swimming. Water has become an environment, where I feel calm and at peace. 

It has now been over 2 months I didn’t go for a swim and it is missing into my training. Like many of swimmer enthusiasts, I cannot wait to go back to my local pool (planning for mid June here in Switzerland) and do some laps. But why swimming is a great sport for you and how it can help you physically and mentally in your daily life ? Here are my thoughts on swimming. 

• Swimming can simply save your life
• It is a no impact sport, which protect your joint, back and other part of your body
• It trains the whole body
• It teaches you to stay calm in an unfamiliar environment
• It allow you to explorer waterworld
• It is a great calories burner 
• Swimming helps you to sleep better, boost your mood and manage with stress
• And so much more

Remember up to 60% of our body is made of water. See below what it does water do for you 

Why not learning more about it and getting discount and some swimming products  ? 

This is where elearningsport.com come into play. Not only you will learn about what you love, but you will also get reward for what you learn. 

Check out or Swimming related courses on our catalogue. Also feel free to suggest topics you are interested for this sport via completing the form at the bottom of this page How it works ?

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Like many people today in the world, I will work from home today and would like to share with you my 5 top tips to stay active. Note those are just based on my personal experience and I would be keen to know yours.

As you might guess, staying at home and not moving (to go to the office or even during the day for in person meetings) can feel be lonely and depressing. However, even if you interact and move less while you work from home, it is key you move.

• Tip # 1: Wake up earlier than usual when you go to the office and do exercise (go out for running or to the pool) is the best. That way when you are back home in the morning to start your day, you will feel fresher and up for a great productive day
• Tip #2: Move from your desk every 2 hours and go around the around or take the post, go to do your laundry (don’t take the lift, take the stairs)
  
  
• Tip #3: Keep a good posture for your back and if you want to massage your feet (after a long run) use a tennis ball and roll into it where it feels a bit of pain
  
  
• Tip#4: Set your calendar with sport appointment (either during lunch or at the end of the day) and stick to it. Don’t find excuses. There will be always email coming up and generally those received at the end of the day can wait for the next morning. If it is really urgent, people will call you
  
  
• Tip#5: If you have a home gym equipment (bike, treadmill), use it ! If you don’t, no problem, do series of 20 push ups every 2h (during your breaks)

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