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  • Running Club
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Run With The Limassol Running Club

3/22/2022

 
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Contact Michael at the Limassol Running Club, WhatsApp 95508007

The equipment essentials for training for a marathon

9/25/2019

 
marathon-training-guide
Marathon training is intense, or at least it should be if you want to make sure you are fully prepared for the course. You should expect to be out there pounding the streets, several times a week, in all weathers. This means that you are going to need some equipment to ensure you don't pick up injuries and that you are covered for all eventualities. You don't want the fact that you haven't got a running jacket, for instance, stopping you getting out there when it is cold. This could set you back in your training. We'll take a look at the essential equipment that you should have to ensure your training is successful.

1. Clothing

Remember, any basic marathon training schedule should include at least four runs a week. This means that you are going to need enough kit to get you through without having to constantly wash and wear. At the very minimum, you will need a couple of pairs of everything, whether that's running shorts, trousers, vests or t-shirts. You can choose which ones work best for you. Given that most marathons happen in spring, much of your training will take place during the winter months, which means you are likely to need clothing that will keep you warm. Tights that will give you full flexibility of movement (as well as keeping you warm) will become essential, as will long sleeve tops and jackets – and even fleeces if you feel the cold too much. You might also find that you need gloves and a beanie hat to help you maintain your temperature.

2. Trainers

Trainers will undoubtedly be the most important part of your kit when training for an endurance run such as a marathon. Given that you will be training hard and covering long distances, you are going to need some trainers that give you the best support possible. The most important thing, when choosing new trainers, is to go for comfort. That means you are going to have to try on a good few pairs to find the ones that are right for you. Go to a store with knowledgeable staff that can guide you in your purchase – and don’t forget to try them out first. Often, these stores have treadmills in them. Whilst these do not provide ideal running conditions, they do mean you can at least try running in the shoes before you make your purchase. The good news is that your purchase of trainers can still be environmentally-friendly. Nike, for instance, have set themselves the target to reduce the environmental footprint of their products by 10% by 2020.

Cheap GPS Running Watch

A running watch isn't entirely necessary for your marathon training, but it could be extremely beneficial. Firstly, you will want to know the distances that you have covered as you run. Whilst you can use mobile phone to track this, it is much easier to glance at your wrist to see exactly how far you have run while you are in the middle of training. Secondly, you can use the watch to keep an eye on your pacing. As you progress you will get to know the pace that is most comfortable for you as you run. This will be important when you come to your race because you will understand what pace you can maintain throughout the event. Most watches also give you the benefit of seeing your heart rate as you run – this can help you understand when you are training too hard or not challenging yourself enough. A good watch can certainly help you make the most of your training. It's always a good idea to get in touch with a personal trainer, for reference see the best personal trainer prices in Limassol

4. Running socks

Socks are often overlooked but actually choosing the right socks for your training is really important. Choosing socks that are seamless and have qualities that help prevent moisture and sweat from lingering around the feet can really help when it comes to preventing blisters because they reduce friction. Socks with extra padding can also be beneficial because they provide extra cushioning, and you can also get socks that are designed for either the left or right foot to ensure a better fit. Your feet will take most of the impact when you run, so it is important to look after them. Choosing the right socks for running will help you achieve this.
Running Gear Reviews On YouTube

Mixed Martial Arts Training Limassol

7/4/2019

 
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MMA Limassol fitness training, one-to-one professional fitness personal training. 

  • Mixed Martial Arts Limassol 
  • Grappling for submissions
  • MMA full contact sparring
  • Beginners MMA for fitness and fun

To find out more visit V1 FITNESS MMA gym training Limassol.

Boosting Runners Immunity

2/26/2018

 
chlorella-cyprus

Chlorella everyday to boost immunity against cold and flu.

BUY NOW
See also Nutritional Yeast

Nutritional Yeast To Prevent Cold And Flu For Runners

2/26/2018

 
nutritional-yeast-limassol-cyprus

If you love working out, it makes sense to take nutritional yeast everyday.

BUY NOW

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See also Chlorella

Fitness Training Essentials

2/20/2018

 

Breakfast

Your day should always start with breakfast! Nothing beats oats with plant milks such as Soya milk or almond milk.
Buy Now

Mix up your training

Running requires more than running! Try others sports too, Inline Skating or Cardio Kickboxing are great cross-training workouts for runners.
Buy Boxing Gloves 14oz

Foam roller for happy muscles

As essential as regular sports massage, a must for everyone who wants to workout to their best potential and stay injury free.
Buy Now

Half marathon race nutrition plan

1/31/2018

 
limassol-marathon-running-coach
Half Marathon Race Weekend Nutrition. 

Friday and Saturday, weekend of race.
Increase carbohydrate intake 10g per kg of body weight, Example, a 70kg runner would need to consume 700g of carbs on Friday and on Saturday before the Sunday race, this is on top of your regular meals (hence carb loading). For most runners this is impossible to achieve through food, you would have to eat huge carb meals which would leave you feeling terrible. The best way to hit these carb storage numbers is with High5 Energy Source and High5 Energy Bars. Every 2-3 hours, drink 500ml of water with one serving Energy Source, or one energy bar. Plus of course your regular plant based light meals.

​NO FRUIT. The goal is to keep fibre intake to a minimum so not to have any toilet issues on race morning.

Race morning breakfast.
  • 30g porridge with water or coconut milk, almond milk or rice milk. Tea coffee, water - No fruit, no bananas.
  • Travel to race start, one High5 Energy bar to eat during your journey.

15 minutes before race start.
1 x High5 Plus gel (caffein) with 300ml of water to drink.

Race start.
First High5 gel after 40 minutes, then another every 30 minutes. No need to consume the whole gel, just a mouthful is ok.

Take one electrolyte tablet every hour with 500ml of water (this can be divided into smaller amounts of water and by breaking the tablet into two pieces.
​
Use a Karrimor waist pouch to carry your gels and electrolyte tablets, wrap electrolyte tablets in cling film and carry in bum bag. Drink water often as you comfortably can from aid stations - DO NOT TAKE ANY FREE SPORTS DRINKS, GELS OR ANYTHING ELSE YOU FIND ON THE COURSE UNLESS IT'S THE SAME BRAND YOU ALREADY USE.

Finish race.
Cereal bar and bananas within 30 minutes of finish. Balanced meal one to two hours later.

Healthy nutrition changes works best with a good exercise programme, consult the number one personal trainer in Limassol
For product reviews on the best affordable running gear, check out Best Running Gear Reviews on YouTube.
Excellent sample starter kit.
Energy source power in easy to use packets.

Limassol Running Coach

1/28/2018

 
running-coach-limassol
Personal running coaching for beginners along the Limassol beach paths.

Beginners running and first time Marathon training with Michael Rivers.

Michael is the founder of Cyprus Ultra Marathon and Limassol Running Club.

​
Personal running coaching for beginners. Ideal for anyone wanting to get into running for fitness, health, weight loss, or perhaps wanting to run their first half Marathon or full Marathon distance.


  • Your own personal running coach that will run along side you 2 to 3 times per week.
  • Advice on running shoes, a running coach that will even come to the store with you to advise on getting the correct size and style.
  • Tips on healthy eating for your Marathon training and race day.
  • 24/7 motivation and support by email.
  • All runs conducted outdoors along the Limassol sea road. Training includes outdoor running track speed sessions, beach running, trail running, road running, hill repeats, tempo runs, long runs, Yasso 800's and Fartlek.

​Corperate Marathon team training also available. Michael is the official Marathon coach for one of the biggest Forex companies in Cyprus.

To find out more email [email protected] or SMS 95508007.
cyprus-running-coach-limassol
Recommended Gear For Your Training

Help For Foot Pain

1/13/2018

 
foot-pain
Having problems with your feet? Our favourite Runner's World organised a variety of injury prevention and treatment articles that should help with the pain. While not a substitute for a doctor's diagnosis, we hope this will help you point you in the right direction and speed you on your way to healthy running.

A Runner's Guide to Connective Tissue
Build your bones, fascia, and tendons to avoid injury and become stronger.

Planting the Pain in Your Foot
What causes Plantar Fasciitis and how to prevent it.

A Stress Fracture Primer
How to sidestep and manage this frustrating injury. 

How Do You Know When You Have a Stress Fracture?
Information on cortisone shots and orthotics.

Minimalist, Heal Thyself
A self-help guide to minimalism-induced injuries. 
​

Don't Fear the Knife
Foot surgery for runners is no longer the last resort. 

​
Wharton Simple Solution stretching techniques:
Foot Arch Reset
Rebuilding Flat Feet
Plantar Fasciitis Release Technique

Mobile Personal Trainer Limassol

12/2/2017

 
house-personal-trainer-limassol

Kickboxing personal training at home service for Limassol residents. 

A professional mobile personal trainer for busy people living in Limassol.

  • HIIT Cardio Kickboxing workouts with a professional personal trainer, train the comfort and security of your own home.
  • No compromise training. Best workout experience with amazing results for cardio health, weight loss and body shaping.
  • Bodyweight exercises that anyone can master.
  • Optional self defense lessons for women and children.
  • Cardio kickboxing workouts are a full body workout to improve core strength, balance, muscle strength and flexibility.
  • Kickboxing fitness boxing personal trainer in Limassol Cyprus.
  • U.K. trained, U.K. professional standards. Always polite and respectful, and no questions about where you are from, your business or your personal life.
  • Limassol hotel's personal training mobile service for guests on holiday in Cyprus. 

Book a home visit personal training session in Limassol.
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mobile-personal-trainer-limassol-kickboxing

Book a fitness workout with the number one mobile personal trainer in Limassol

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