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<h2><em>Introduction</em></h2><p><em>Strength training is often overlooked by runners. Many believe that running alone is enough to improve performance. However, incorporating strength training into your routine can have significant benefits. The best part about all of this, is that you don't have to compromise anything you're doing currently. My goal is summarize to you how strength can make you better runner in the long term.&nbsp;</em></p><h2><em>Preventing Injuries&nbsp;</em></h2><p><em>Running is about longevity, we're always thinking how can we preserve &amp; take care of our bodies so that we can do this for a lifetime. Over the span of your time running you may have or might experience many minor injuries that can lead to major ones. Which can eventually lead to weeks or even months off running &amp; at worse case an operation, setting you back to square one. </em></p><p><em>One of the benefits of strength training is that having stronger muscles will reduce the amount of wear being done to the joints used, as the muscles can help offset this. A strong core helps to protect the lower back &amp; strong legs help to protect the knees.</em></p><p><em>Below is a list of all the injuries i've had in the past 2 years from running:</em></p><ul><li><em>Shin Splints&nbsp;</em></li><li><em>Illiopsoas Syndrome (Hip Flexor)</em></li><li><em>Achilles Tendinitis&nbsp;</em></li><li><em>Low Back Ache &amp; Flare Ups&nbsp;</em></li><li><em>Hamstring Tear x3 (Minor)&nbsp;</em></li><li><em>Hamstring Tendinitis&nbsp;</em></li><li><em>Calf Injuries (No diagnosis)</em></li><li><em>Plantar Fasciitis&nbsp;</em></li></ul><p><em>Some of these injuries were inevitable due to overuse, however some of these were avoidable had I focused more on strength training when I started distance running. This 100% took time away from me being able to focus on speed work &amp; long runs. I'm not guaranteeing you won't get injured but It''ll certainly reduce the risk.</em></p><figure id="figure-as2aw28em392jubc"><img id="as2aw28em392jubc" src="https://cdn.durable.co/blocks/323l48K6Sr27pZjDObH9qE1dTGo4ReRDmUchEUIl9Z2XigqEMnb97G866vp83HCE.jpg" alt="People, fitness and plank in group at gym for workout, core exercise or training together indoors. Diverse class, friends and warm up for ab muscle, session and sport for health above gymnasium floor" title="People, fitness and plank in group at gym for workout, core exercise or training together indoors. Diverse class, friends and warm up for ab muscle, session and sport for health above gymnasium floor" class="object-cover bg-gray-100 rounded-2xl md:rounded-3xl lg:rounded-4xl" style="aspect-ratio: 16/9; object-position: 65% 65%;" data-corners="default" data-aspect="16:9" data-caption="" data-positionx="65%" data-positiony="65%" data-fullwidth="false" data-mce-src="https://cdn.durable.co/blocks/323l48K6Sr27pZjDObH9qE1dTGo4ReRDmUchEUIl9Z2XigqEMnb97G866vp83HCE.jpg" data-mce-style="aspect-ratio: 16/9; object-position: 65% 65%;"></figure><h2><em>Improve Running Form &amp; Economy</em></h2><p><em>Strength training can also help improve your running form by fixing your posture stride after stride. When your alignment is correct your body can spend less energy to help you push forward which goes hand in hand with your running economy. This is because when you spend less energy, it means a lower heart rate whilst running helping you to build a better aerobic base in the long term meaning that it would gradually take longer for you to start to notice the effects of fatigue.&nbsp;</em></p><p><em>If any of you know who the elites of running are &amp; you've seen they're running form they make it so effortless at a blistering pace. It's not just about exercise, it's about making sure you're being as effiecient as possible where you can. Below is a clip of Eliud Kipchoge running. (Major Marathon Winner x10 &amp; Unofficial World Record Holder). Sit back &amp; Enjoy!</em></p><figure id="figure-220d5mzoz2m3923w0l" class=""><iframe id="220d5mzoz2m3923w0l" src="https://www.youtube.com/embed/MoxFkJlVZlA" class="w-full bg-gray-100 rounded-2xl md:rounded-3xl lg:rounded-4xl" style="aspect-ratio: 16/9;" allowfullscreen="" data-url="https://youtu.be/MoxFkJlVZlA?si=1gK-pcNlhCtwU_w5" data-corners="default" data-fullwidth="false" data-mce-src="https://www.youtube.com/embed/MoxFkJlVZlA" data-mce-style="aspect-ratio: 16/9;"></iframe></figure><h2><em>Strength &amp; Speed&nbsp;</em><br></h2><p><em>Stronger muscles help you exert larger amounts of force which is required for running faster. Along with that, you'll be able to maintain a high speed for longer periods of time. Here's a fact for you, the lower body can experience up to 8 times your own body weight whilst running. That's a lot of force for the body to handle. Be sure to bulletproof those lower legs by using the weight room as and when you can.</em></p><p><em>Remember to start slowly and gradually increase the intensity of your strength training sessions. This will help to prevent injuries and ensure that you get the most out of your workouts.</em></p>

The Importance of Strength Training for Runners

<h2>The Atmosphere</h2><p>The Edingburgh Marathon. What a mesmerising experience it is to run a marathon! The atmosphere that your immersed in, is something uncomparable with anything else i've done before! Crowds of people cheering you on regardlesss if they know you or not. Not a single person wants you to have a bad run. During my 23 years on earth, there have been many things that I have said I'd never I do. However, I did not expect to be writing a blog on how I ran 26.2 miles. Even though Edinburgh isn't know for its delightful weather, the amount of supporters there were was simply unbelievable.</p><h2>How Did It Play Out?&nbsp;</h2><p>Sunday 26th May 2024, 10:00AM. Cold, Rainy &amp; Windy the race begins. Before we've even set off I'm already soaked this didn't help my morale with 26.2 miles to go. I started the race at a comfortable pace for the first 6.2 miles by then I was warm &amp; raring to go, I took at an average 8:30min/mile pace. First 6.2 miles complete in 52 mins 50 secs.</p><figure id="figure-hguqd06v2blwyrt1ue" class="selected"><img id="hguqd06v2blwyrt1ue" src="https://cdn.durable.co/covers/3akOrfrpfuL8YsS7VFzW7Uy1YaMpfjwOsqFgj6yoeFh7VvPhW28pjQdx7JxB4uHA.jpg" alt="" title="" class="object-cover bg-gray-100 rounded-2xl md:rounded-3xl lg:rounded-4xl" style="aspect-ratio: 16/9; object-position: 50% 80%;" data-corners="large" data-aspect="16:9" data-caption="" data-positionx="50%" data-positiony="80%" data-fullwidth="false" data-mce-src="https://cdn.durable.co/covers/3akOrfrpfuL8YsS7VFzW7Uy1YaMpfjwOsqFgj6yoeFh7VvPhW28pjQdx7JxB4uHA.jpg" data-mce-style="aspect-ratio: 16/9; object-position: 50% 80%;"></figure><p>I patiently waited to go up the gears into my marathon pace which is anything under 8:00 min/ mile pace. For 13 miles I comfortably held my marathon pace. It felt surreal, I was absolutely flying through. At mile 19 I could feel my right hamstring twitching. I was worried that it could be cramp. I knew this would happen due to my naturally tight hips AKA <a data-mce-href="https://www.google.com/search?q=what+is+tanterior+pelvic+tilt&amp;sca_esv=5e03de341bb9f1d9&amp;sca_upv=1&amp;rlz=1C1GCEB_enGB1004GB1015&amp;biw=2005&amp;bih=1123&amp;sxsrf=ADLYWIIO1yyoTLP4YQBRaFfF7rOHctL-CQ%3A1717409104370&amp;ei=UJVdZtygFtCXhbIP9LyB8AM&amp;ved=0ahUKEwjciOa8l7-GAxXQS0EAHXReAD4Q4dUDCBA&amp;uact=5&amp;oq=what+is+tanterior+pelvic+tilt&amp;gs_lp=Egxnd3Mtd2l6LXNlcnAiHXdoYXQgaXMgdGFudGVyaW9yIHBlbHZpYyB0aWx0MgcQABiABBgNMgYQABgHGB4yBhAAGAcYHjIGEAAYBxgeMgYQABgHGB4yBxAAGIAEGA0yCBAAGAcYCBgeMgsQABiABBiGAxiKBTILEAAYgAQYhgMYigUyCxAAGIAEGIYDGIoFSOEXUP0LWNEUcAN4AZABAJgBaaABwAiqAQQxMC4yuAEDyAEA-AEBmAIGoAK3AsICChAAGLADGNYEGEfCAggQABiABBiiBJgDAIgGAZAGCJIHAzQuMqAHnWA&amp;sclient=gws-wiz-serp" href="https://www.google.com/search?q=what+is+tanterior+pelvic+tilt&amp;sca_esv=5e03de341bb9f1d9&amp;sca_upv=1&amp;rlz=1C1GCEB_enGB1004GB1015&amp;biw=2005&amp;bih=1123&amp;sxsrf=ADLYWIIO1yyoTLP4YQBRaFfF7rOHctL-CQ%3A1717409104370&amp;ei=UJVdZtygFtCXhbIP9LyB8AM&amp;ved=0ahUKEwjciOa8l7-GAxXQS0EAHXReAD4Q4dUDCBA&amp;uact=5&amp;oq=what+is+tanterior+pelvic+tilt&amp;gs_lp=Egxnd3Mtd2l6LXNlcnAiHXdoYXQgaXMgdGFudGVyaW9yIHBlbHZpYyB0aWx0MgcQABiABBgNMgYQABgHGB4yBhAAGAcYHjIGEAAYBxgeMgYQABgHGB4yBxAAGIAEGA0yCBAAGAcYCBgeMgsQABiABBiGAxiKBTILEAAYgAQYhgMYigUyCxAAGIAEGIYDGIoFSOEXUP0LWNEUcAN4AZABAJgBaaABwAiqAQQxMC4yuAEDyAEA-AEBmAIGoAK3AsICChAAGLADGNYEGEfCAggQABiABBiiBJgDAIgGAZAGCJIHAzQuMqAHnWA&amp;sclient=gws-wiz-serp">anterior pelvic tilt</a></p><figure id="figure-nr8bwn38dalwyruld8" class=""><img id="nr8bwn38dalwyruld8" src="https://cdn.durable.co/covers/29I2Dc5m5fn5wiyz3VsGQVp9CgQ3pHp8SB35aZoWF5ZR5PEbuCvBRIf4PhzWrUdn.jpg" alt="woman carrying barbell" title="woman carrying barbell" class="object-cover bg-gray-100 rounded-2xl md:rounded-3xl lg:rounded-4xl" style="aspect-ratio: 3/2; object-position: 45% 45%;" data-corners="large" data-aspect="3:2" data-caption="" data-positionx="45%" data-positiony="45%" data-fullwidth="false" data-mce-src="https://cdn.durable.co/covers/29I2Dc5m5fn5wiyz3VsGQVp9CgQ3pHp8SB35aZoWF5ZR5PEbuCvBRIf4PhzWrUdn.jpg" data-mce-style="aspect-ratio: 3/2; object-position: 45% 45%;"></figure><p> </p><p>Anyhow I continued counting down the miles. Mile 20 is where it all went wrong. I went down with severe cramp in my right hamstring, a tennis ball formed in back of my leg. I was down for total of 15 minutes, I was so frustated with myself. With less than 6 miles to go, I got back on my feet and soldiered to the end. The loss of momentum allowed all the pain to set in. Mile 24 the pain started to get ugly &amp; it was intense now. Finally I crossed the finish line. 26.2 miles complete. What a feeling. 3hrs 55 mins 35 secs. Something I won't ever forget!&nbsp;</p><h2>The Dark Side of Marathon Training</h2><p>Training for a marathon is a unique experience to most people. You spend 12-16 weeks preparing your body for 1 day that's over in a few hours. Unfortunately if you rock up on race without adequate training, the chances of you meeting your maker increase quite a bit. You have to ask yourself these tough questions. </p><p>Are you prepared start your runs early doors so it doesn't disrupt your day? Are you prepared to run in the rain for 1 hr + ? Are you prepared to increase your calorie intake to maintain your weight?&nbsp; Are you ready to potentially get blisters &amp; other minor injuries. Are you willing to nail down your rest, recovery &amp; sleep to get the best chances? Can you buck up the courage to throw your excuses to the side? If your answer is yes to all these questions then half of the work is already done. The majority of people are capable of doing what I did.&nbsp;</p><p>REMEMBER DONE IS BETTER THAN PERFECT!</p><p>Looking to take part in your first distance running event? <a data-mce-href="https://www.akakpofit.com/distance-running-plans" href="https://www.akakpofit.com/distance-running-plans">Click Here</a></p>

My First Marathon - I Did Something That I Said I Would Never Do!

<h2>Introduction</h2><p>With conviction I can say that, running has changed my life for the better through the people I have met, the challenges i have overcome &amp; the community i'm apart of. It has truly shown that the human body is capable of more than we think. With all of these positives come the negatives which i'm going to highlight in this blog. The most common mistakes i see recreational runners make. P.S this will be short one. So don't blink or you'll miss it!</p><h2>Avoiding Strength &amp; Plyo Training</h2><p>One of the most crucial aspects of running is to be able to prevent injuries through ironing out muscular imbalances. As we all know running is a repetitive exercise and causes a lot of stress on the joints &amp; tendons. <strong>Want to avoid injuries? Lift those damn weights! Don't skip leg day! Train like a runner!</strong></p><h2>Comparison - Focusing On Others</h2><p>Too many people are obsessing over what times that others are achieveing rather remembering they have themselves to focus on. We're all dealt with different capabilities. There are rarely two runners who have the same aerobic conditioning. The main point is to enjoy it! After all it is just a hobby!</p><h2>Incorrect Footwear&nbsp;</h2><p>Incorrect footwear coupled with improper form over a long enough time period will eventually cause problems. A cushioned shoe should be the weapon of choice for most recreational runners. Multiples pairs also help to tackle this. Here's my blog on "<a data-mce-href="https://www.akakpofit.com/blog/my-running-shoe-rotation---why-multiples-pairs-are-necessary" href="https://www.akakpofit.com/blog/my-running-shoe-rotation---why-multiples-pairs-are-necessary">Why multiple pairs are necessary"</a></p><figure id="figure-x8klbnhwxjlth4m6nm"><img id="x8klbnhwxjlth4m6nm" src="https://images.unsplash.com/photo-1623018996682-717d5c453907?crop=entropy&amp;cs=tinysrgb&amp;fit=max&amp;fm=jpg&amp;ixid=M3wyNjI5NjF8MHwxfHNlYXJjaHwzNXx8UnVubmluZyUyMHNob2VzfGVufDB8fHx8MTcwOTgxMDAxOXww&amp;ixlib=rb-4.0.3&amp;q=80&amp;w=1080" alt="gray and yellow adidas athletic shoes" class="object-cover bg-gray-100 rounded-2xl md:rounded-3xl lg:rounded-4xl" style="aspect-ratio: 16/9; object-position: 50% 50%;" data-corners="large" data-aspect="16:9" data-caption="" data-positionx="50%" data-positiony="50%" data-fullwidth="false" data-mce-src="https://images.unsplash.com/photo-1623018996682-717d5c453907?crop=entropy&amp;cs=tinysrgb&amp;fit=max&amp;fm=jpg&amp;ixid=M3wyNjI5NjF8MHwxfHNlYXJjaHwzNXx8UnVubmluZyUyMHNob2VzfGVufDB8fHx8MTcwOTgxMDAxOXww&amp;ixlib=rb-4.0.3&amp;q=80&amp;w=1080" data-mce-style="aspect-ratio: 16/9; object-position: 50% 50%;"></figure><h2>Running Too Fast Too Often</h2><p>Every runner knows the feeling of wanting to beat their previous time that they acheived but infact it's actually counter productive to their progress. Slowing down will help you to build your aerobic base which is a key component to increase your speed. <strong>Remember the majority of your runs should be done at a conversational pace.</strong></p><h2>Nutrition, Hydration &amp; Recovery</h2><p>Getting out there on road is fun for sure, but it's about when you're not on the road what you do to fuel those runs. Consumimg whole foods, adequate sleep, rest days &amp; restoring electrolytes are all important factors that are overlooked far too often. <strong>As runner you need more salt in your diet than a regular person. </strong></p><h2>Avoiding Speed Work</h2><p>Whilst long slow easy runs increase your fitness, there's also another side which a lot runners miss out. This could be things like hill sprints, interval training, fartlek workouts, HIIT training &amp; many more. The point of all this is to&nbsp; push your heart rate to an uncomfortable place which will increase your anaerobic threshold.</p><figure id="figure-w44wbd4cqblth67xew"><img id="w44wbd4cqblth67xew" src="https://images.unsplash.com/photo-1526676537331-7747bf8278fc?crop=entropy&amp;cs=tinysrgb&amp;fit=max&amp;fm=jpg&amp;ixid=M3wyNjI5NjF8MHwxfHNlYXJjaHw1fHx0cmFja3xlbnwwfHx8fDE3MDk4MTI1MjV8MA&amp;ixlib=rb-4.0.3&amp;q=80&amp;w=1080" alt="people running on race track" class="object-cover bg-gray-100 rounded-2xl md:rounded-3xl lg:rounded-4xl" style="aspect-ratio: 16/9; object-position: 50% 0%;" data-corners="large" data-aspect="16:9" data-caption="" data-positionx="50%" data-positiony="0%" data-fullwidth="false" data-mce-src="https://images.unsplash.com/photo-1526676537331-7747bf8278fc?crop=entropy&amp;cs=tinysrgb&amp;fit=max&amp;fm=jpg&amp;ixid=M3wyNjI5NjF8MHwxfHNlYXJjaHw1fHx0cmFja3xlbnwwfHx8fDE3MDk4MTI1MjV8MA&amp;ixlib=rb-4.0.3&amp;q=80&amp;w=1080" data-mce-style="aspect-ratio: 16/9; object-position: 50% 0%;"></figure><h2>Training Through Injuries&nbsp;</h2><p>I'll hold my handups &amp; say i'm guilty of this in the past. However training through of with injuries will only hinder your progress in the long term. This is why strength training is so important that you bulletproof yourself against these common injuries.&nbsp;</p><h2>Not Eating Enough Calories</h2><p>As runners we burn an insane amount of calories during our long distance efforts, which can make it hard to keep on top of. Unfortunately, if you under consume too many calories it will begin to weaken your bones. Hence why old runners always complain about their knees feeling brittle.&nbsp;</p><h2>Buying Expensive Gear</h2><p>We've all heard the phrase "All the gear &amp; no idea " that because it's a common thing to see in most sports. People spend a fortune on gear trying to look cool for others but haven't got the basics down. Expensive products may enhance your experience but they certainly don't make you better a runner.</p><h2>Not Focusing On The Basics&nbsp;</h2><p>Running form, breathing, footstrike pattern etc. are the foundation your running. Spending time studying these will accelerate your IQ on running by a mile. Once you realise what you're doing wrong you can go ahead &amp; focus on more advanced techniques once you've corrected your current ones.</p><h2>Outro&nbsp;</h2><p>To this close this out i've began to take a more laid back approach to running, which has made it way more enjoyable to take part in. I think others can sense it too! If your looking to get involved in a run crew &amp; be involved a community <a data-mce-href="https://www.akakpofit.com/run-crew" href="https://www.akakpofit.com/run-crew">click here</a></p><p><br></p>

Biggest Mistakes That Non Professional Runners Make - You're Probably Doing At Least One!

<figure id="figure-2j3olrx57xllrv8pkiy"></figure><h2>Introduction</h2><p>Over the last decade, nutrition has become a very controversial topic with the likes of supermarkets &amp; the food industry as a whole being exposed. It's now coming to light which foods you really consider should consider as a staple in your diet.</p><p> I hear a lot of people say "fasting is bad for you" but what they fail to realise is that our bodies designed to withstand prolonged periods without food. Before the world became the civilised place we know today. Our ancestor sometimes had to wait 1-2 days without a meal. The biggest difference is that we've been programmed to eat frequently, which plays with a hormone in us called insulin.</p><p>There's propaganda everywhere like "Breakfast is the most important meal of the day"&nbsp; and "you should eat 3 times a day" which doesn't help towards the average persons knowlegde about nutrition. Not only is there propaganda but we've also become addicted to sugar in 1st world countries which causes more underlying problems than people realise. Without further ado, let me explain the truth about fasting.&nbsp;</p><h3>Autophagy explained - What is autophagy?</h3><p>Autophagy is consumption of the body’s own tissue as a <span class="AraNOb"><a class="rMNQNe" href="https://www.google.com/search?sca_esv=602041652&amp;rlz=1C1GCEB_enGB1004GB1015&amp;sxsrf=ACQVn0_KMQTPRf-ANCYGO8PknylguQ5OBA:1706389827701&amp;q=metabolic&amp;si=AKbGX_rLPMdHnrrwkrRo4VZlSHiJ9ylpDs2IOwjtBt5ddaucd2uMJMQqLs1a0T_YRAO2kU2xUdI5vX3AmM2vK9ouUsPTHYAkxeC6IvZh7xjLBfG85Is1BG4%3D&amp;expnd=1" data-ved="2ahUKEwiZ2Jy8vf6DAxUm8AIHHbAUAf8QyecJegQIJRAL" data-mce-href="https://www.google.com/search?sca_esv=602041652&amp;rlz=1C1GCEB_enGB1004GB1015&amp;sxsrf=ACQVn0_KMQTPRf-ANCYGO8PknylguQ5OBA:1706389827701&amp;q=metabolic&amp;si=AKbGX_rLPMdHnrrwkrRo4VZlSHiJ9ylpDs2IOwjtBt5ddaucd2uMJMQqLs1a0T_YRAO2kU2xUdI5vX3AmM2vK9ouUsPTHYAkxeC6IvZh7xjLBfG85Is1BG4%3D&amp;expnd=1" data-mce-tabindex="0">metabolic</a></span>&nbsp;process occurring in&nbsp;<span class="AraNOb"><a class="rMNQNe" href="https://www.google.com/search?sca_esv=602041652&amp;rlz=1C1GCEB_enGB1004GB1015&amp;sxsrf=ACQVn0_KMQTPRf-ANCYGO8PknylguQ5OBA:1706389827701&amp;q=starvation&amp;si=AKbGX_pt4UlL1m2gNC94R_NJDj6Sv4MjA1znTL50IilyMASRjNNgvKi3vW7m6ij5PrmO6Qvz6nDXualtBbvXzkk3_nxBfJaF6dQsJHP8vOPafkCsJh29scY%3D&amp;expnd=1" data-ved="2ahUKEwiZ2Jy8vf6DAxUm8AIHHbAUAf8QyecJegQIJRAM" data-mce-href="https://www.google.com/search?sca_esv=602041652&amp;rlz=1C1GCEB_enGB1004GB1015&amp;sxsrf=ACQVn0_KMQTPRf-ANCYGO8PknylguQ5OBA:1706389827701&amp;q=starvation&amp;si=AKbGX_pt4UlL1m2gNC94R_NJDj6Sv4MjA1znTL50IilyMASRjNNgvKi3vW7m6ij5PrmO6Qvz6nDXualtBbvXzkk3_nxBfJaF6dQsJHP8vOPafkCsJh29scY%3D&amp;expnd=1" data-mce-tabindex="0">starvation</a></span> and certain diseases. Fasting has been linked to a wide range of health benefits, including improved insulin sensitivity, reduced inflammation, and enhanced cellular repair processes. Many individuals also report experiencing increased mental focus, heightened energy levels, and a greater sense of overall well-being during and after fasting periods.&nbsp;<strong>Autophagy can only be acheived after about 24-48 hours with food. Your body begins to turn it's natural defense mechanisms against the bad cells that lie within it.</strong></p><p>Research suggests that fasting may also have anti-aging effects, as it can stimulate autophagy, a process in which the body removes damaged cells and regenerates new ones. Additionally, fasting has been shown to promote the production of brain-derived neurotrophic factor (BDNF), a protein that supports brain health and cognitive function.</p><figure id="figure-9rv5j3afsilrv8pmv8"><img id="9rv5j3afsilrv8pmv8" src="https://images.unsplash.com/photo-1583167611205-6bb050752a7c?crop=entropy&amp;cs=tinysrgb&amp;fit=max&amp;fm=jpg&amp;ixid=M3wyNjI5NjF8MHwxfHNlYXJjaHw0Mnx8Ym90dGxlJTIwb2YlMjB3YXRlcnxlbnwwfHx8fDE3MDYzOTA3NDd8MA&amp;ixlib=rb-4.0.3&amp;q=80&amp;w=1080" alt="person holding white plastic bottle" class="object-cover bg-gray-100 rounded-2xl md:rounded-3xl lg:rounded-4xl" style="aspect-ratio: 16/9; object-position: center center;" data-corners="large" data-aspect="16:9" data-caption="" data-positionx="null" data-positiony="null" data-mce-src="https://images.unsplash.com/photo-1583167611205-6bb050752a7c?crop=entropy&amp;cs=tinysrgb&amp;fit=max&amp;fm=jpg&amp;ixid=M3wyNjI5NjF8MHwxfHNlYXJjaHw0Mnx8Ym90dGxlJTIwb2YlMjB3YXRlcnxlbnwwfHx8fDE3MDYzOTA3NDd8MA&amp;ixlib=rb-4.0.3&amp;q=80&amp;w=1080" data-mce-style="aspect-ratio: 16/9; object-position: center center;"></figure><h3>Blood sugar &amp; Insulin - How to control it properly.&nbsp;</h3><p>The standard diet today contains lots of processed carbohydrates that mess around with your blood sugar levels creating an <strong><a data-mce-href="https://www.google.com/search?q=+what+is+insulin+resistance&amp;sca_esv=602041652&amp;rlz=1C1GCEB_enGB1004GB1015&amp;sxsrf=ACQVn0-JBVpk1jAZYvj_FGTfeWXW1v5EfA%3A1706391278458&amp;ei=7na1ZabLG4WYi-gP6-me8Aw&amp;ved=0ahUKEwim-v_vwv6DAxUFzAIHHeu0B84Q4dUDCBA&amp;uact=5&amp;oq=+what+is+insulin+resistance&amp;gs_lp=Egxnd3Mtd2l6LXNlcnAiGyB3aGF0IGlzIGluc3VsaW4gcmVzaXN0YW5jZTIKEAAYgAQYigUYQzIGEAAYBxgeMgUQABiABDIFEAAYgAQyBRAAGIAEMgUQABiABDIKEAAYgAQYigUYQzIFEAAYgAQyBRAAGIAEMgYQABgHGB5InyBQng1YrxdwAXgBkAEAmAF5oAGLB6oBAzUuNLgBA8gBAPgBAcICBxAjGLACGCfCAg0QABiABBgNGLEDGLEDwgIHEAAYgAQYDeIDBBgAIEGIBgE&amp;sclient=gws-wiz-serp" href="https://www.google.com/search?q=+what+is+insulin+resistance&amp;sca_esv=602041652&amp;rlz=1C1GCEB_enGB1004GB1015&amp;sxsrf=ACQVn0-JBVpk1jAZYvj_FGTfeWXW1v5EfA%3A1706391278458&amp;ei=7na1ZabLG4WYi-gP6-me8Aw&amp;ved=0ahUKEwim-v_vwv6DAxUFzAIHHeu0B84Q4dUDCBA&amp;uact=5&amp;oq=+what+is+insulin+resistance&amp;gs_lp=Egxnd3Mtd2l6LXNlcnAiGyB3aGF0IGlzIGluc3VsaW4gcmVzaXN0YW5jZTIKEAAYgAQYigUYQzIGEAAYBxgeMgUQABiABDIFEAAYgAQyBRAAGIAEMgUQABiABDIKEAAYgAQYigUYQzIFEAAYgAQyBRAAGIAEMgYQABgHGB5InyBQng1YrxdwAXgBkAEAmAF5oAGLB6oBAzUuNLgBA8gBAPgBAcICBxAjGLACGCfCAg0QABiABBgNGLEDGLEDwgIHEAAYgAQYDeIDBBgAIEGIBgE&amp;sclient=gws-wiz-serp" target="_blank" rel="noopener">insulin resistance.</a></strong> What this does is tells your body to store energy for when it's needed but if it doesn't get used it becomes stored as extra body fat.&nbsp;</p><p>So how do you control this? So there's WHAT you eat &amp; HOW you eat. When you break the fast, you should aim to break it with fats &amp; proteins mainly, the reason for this because most carbs are high on the <strong><a data-mce-href="https://www.google.com/search?q=glycemic+index&amp;sca_esv=602041652&amp;rlz=1C1GCEB_enGB1004GB1015&amp;sxsrf=ACQVn0-rn5bT5H7YXJ1hAQ593NcyYW9VEA%3A1706391295723&amp;ei=_3a1ZaDgK5WVi-gP9pK5mAs&amp;oq=gly&amp;gs_lp=Egxnd3Mtd2l6LXNlcnAiA2dseSoCCAEyChAAGIAEGIoFGEMyDRAAGIAEGIoFGEMYsQMyChAAGIAEGIoFGEMyChAAGIAEGIoFGEMyDRAAGIAEGIoFGEMYsQMyChAAGIAEGIoFGEMyChAAGIAEGIoFGEMyChAAGIAEGIoFGEMyChAAGIAEGIoFGEMyChAAGIAEGIoFGENI_xVQrARY9AdwAXgBkAEAmAHnAaABjQSqAQUwLjIuMbgBAcgBAPgBAagCFMICBxAjGOoCGCfCAhYQABgDGI8BGOUCGOoCGLQCGIwD2AEBwgIKECMYgAQYigUYJ8ICCxAAGIAEGLEDGIMBwgIQEAAYgAQYigUYQxixAxiDAcICDhAuGIAEGIoFGLEDGIMBwgIEECMYJ-IDBBgAIEG6BgYIARABGAs&amp;sclient=gws-wiz-serp" href="https://www.google.com/search?q=glycemic+index&amp;sca_esv=602041652&amp;rlz=1C1GCEB_enGB1004GB1015&amp;sxsrf=ACQVn0-rn5bT5H7YXJ1hAQ593NcyYW9VEA%3A1706391295723&amp;ei=_3a1ZaDgK5WVi-gP9pK5mAs&amp;oq=gly&amp;gs_lp=Egxnd3Mtd2l6LXNlcnAiA2dseSoCCAEyChAAGIAEGIoFGEMyDRAAGIAEGIoFGEMYsQMyChAAGIAEGIoFGEMyChAAGIAEGIoFGEMyDRAAGIAEGIoFGEMYsQMyChAAGIAEGIoFGEMyChAAGIAEGIoFGEMyChAAGIAEGIoFGEMyChAAGIAEGIoFGEMyChAAGIAEGIoFGENI_xVQrARY9AdwAXgBkAEAmAHnAaABjQSqAQUwLjIuMbgBAcgBAPgBAagCFMICBxAjGOoCGCfCAhYQABgDGI8BGOUCGOoCGLQCGIwD2AEBwgIKECMYgAQYigUYJ8ICCxAAGIAEGLEDGIMBwgIQEAAYgAQYigUYQxixAxiDAcICDhAuGIAEGIoFGLEDGIMBwgIEECMYJ-IDBBgAIEG6BgYIARABGAs&amp;sclient=gws-wiz-serp" target="_blank" rel="noopener">glycemic index.</a></strong>Which raises your blood sugar very quickly after consumption, for example if you have orange juice or coffee with sugar in the morning, you may notice you tend to get quite sleepy or fatigued in the afternoon time.&nbsp;</p><p>Meal frequency is also a huge factor that seems to slip under radar. Everytime you eat your body releases insulin, so if you eat 4 times you a day you've just asked your body to release insulin 4 times. Whereas if you have 2 big meals all day you've asked for insulin twice resulting in less work for your body to do. Late night snacking is where most people lose the plot.&nbsp;</p><h3>Retaining muscle mass - Do you actually lose muscle?</h3><p>There is a common misconception that when you fast you will lose the muscle that you have previously gained. However this is incorrect because when you fast for a prolonged period your body also releases HGH(Human growth hormone), which is repsonsible for holding onto the muscles mass. Your body will use fat as energy before it uses muscle mass to keep you going, so you may notice a decrease in your body fat levels. You will lose a weight during a fast but it's not muscle mass, it will mainly <a data-mce-href="https://www.google.com/search?q=visceral+fat&amp;sca_esv=602041652&amp;rlz=1C1GCEB_enGB1004GB1015&amp;sxsrf=ACQVn088HZhmmpWZRXPgm5ZgjbJF__AUkg%3A1706391332583&amp;ei=JHe1ZaGbI7vsi-gP8Y6ygAc&amp;oq=viscer&amp;gs_lp=Egxnd3Mtd2l6LXNlcnAiBnZpc2NlcioCCAAyEBAAGIAEGIoFGEMYsQMYgwEyChAAGIAEGIoFGEMyChAAGIAEGIoFGEMyDRAAGIAEGIoFGEMYsQMyChAAGIAEGIoFGEMyChAAGIAEGIoFGEMyChAAGIAEGIoFGEMyCBAAGIAEGLEDMggQABiABBixAzIIEAAYgAQYsQNIvSRQ2ARY4BNwAngBkAEAmAG3AqABvgiqAQcxLjUuMC4xuAEDyAEA-AEBqAIUwgIHECMY6gIYJ8ICFhAAGAMYjwEY5QIY6gIYtAIYjAPYAQHCAgsQABiABBiKBRiRAsICDhAuGIAEGIoFGLEDGIMBwgIFEAAYgATCAhEQLhiDARjHARixAxjRAxiABMICERAuGIAEGLEDGIMBGMcBGNEDwgIOEC4YgAQYsQMYxwEY0QPCAgoQIxiABBiKBRgnwgIQEC4YgAQYigUYxwEY0QMYJ8ICCBAAGIAEGMkDwgIQEC4YQxiDARixAxiABBiKBcICDRAAGIAEGAoYsQMYgwHCAgcQABiABBgKwgIKEAAYgAQYChixA8ICCxAAGIAEGIoFGJIDwgIKEAAYgAQYChjJA8ICHxAuGEMYgwEYsQMYgAQYigUYlwUY3AQY3gQY3wTYAQLiAwQYACBBugYGCAEQARgLugYGCAIQARgU&amp;sclient=gws-wiz-serp" href="https://www.google.com/search?q=visceral+fat&amp;sca_esv=602041652&amp;rlz=1C1GCEB_enGB1004GB1015&amp;sxsrf=ACQVn088HZhmmpWZRXPgm5ZgjbJF__AUkg%3A1706391332583&amp;ei=JHe1ZaGbI7vsi-gP8Y6ygAc&amp;oq=viscer&amp;gs_lp=Egxnd3Mtd2l6LXNlcnAiBnZpc2NlcioCCAAyEBAAGIAEGIoFGEMYsQMYgwEyChAAGIAEGIoFGEMyChAAGIAEGIoFGEMyDRAAGIAEGIoFGEMYsQMyChAAGIAEGIoFGEMyChAAGIAEGIoFGEMyChAAGIAEGIoFGEMyCBAAGIAEGLEDMggQABiABBixAzIIEAAYgAQYsQNIvSRQ2ARY4BNwAngBkAEAmAG3AqABvgiqAQcxLjUuMC4xuAEDyAEA-AEBqAIUwgIHECMY6gIYJ8ICFhAAGAMYjwEY5QIY6gIYtAIYjAPYAQHCAgsQABiABBiKBRiRAsICDhAuGIAEGIoFGLEDGIMBwgIFEAAYgATCAhEQLhiDARjHARixAxjRAxiABMICERAuGIAEGLEDGIMBGMcBGNEDwgIOEC4YgAQYsQMYxwEY0QPCAgoQIxiABBiKBRgnwgIQEC4YgAQYigUYxwEY0QMYJ8ICCBAAGIAEGMkDwgIQEC4YQxiDARixAxiABBiKBcICDRAAGIAEGAoYsQMYgwHCAgcQABiABBgKwgIKEAAYgAQYChixA8ICCxAAGIAEGIoFGJIDwgIKEAAYgAQYChjJA8ICHxAuGEMYgwEYsQMYgAQYigUYlwUY3AQY3gQY3wTYAQLiAwQYACBBugYGCAEQARgLugYGCAIQARgU&amp;sclient=gws-wiz-serp" target="_blank" rel="noopener">visceral fat </a>&amp; water weight which is why it is so important to keep on top of your hydration &amp; <a data-mce-href="https://www.healthline.com/nutrition/electrolytes" href="https://www.healthline.com/nutrition/electrolytes">electrolyte </a>intake. <strong>Please play video below from 8 mins 15 secs</strong>&nbsp;</p><figure id="figure-bic2nx3dvqlrwmu67l"><figure id="figure-kqjj6t9englrwno0p8"><iframe id="kqjj6t9englrwno0p8" src="https://www.youtube.com/embed/5V0I0U_YxQs" class="w-full bg-gray-100 rounded-2xl md:rounded-3xl lg:rounded-4xl" style="aspect-ratio: 16/9;" allowfullscreen="" data-url="https://youtu.be/5V0I0U_YxQs?si=hYsW6t2KJgl4bDS0&amp;t=503" data-corners="large" data-mce-src="https://www.youtube.com/embed/5V0I0U_YxQs" data-mce-style="aspect-ratio: 16/9;"></iframe></figure><figure></figure><h3 id="figure-8j0pfgtu2lrwo09rk">Eddie Abbew - The Internet Sensation&nbsp;</h3><figure id="figure-fj4zokc2ejlrwo429h"><iframe id="fj4zokc2ejlrwo429h" src="https://www.youtube.com/embed/cSiUkl5IiFM" class="w-full bg-gray-100 rounded-2xl md:rounded-3xl lg:rounded-4xl" style="aspect-ratio: 16/9;" allowfullscreen="" data-url="https://youtube.com/shorts/cSiUkl5IiFM?si=D-S_eQBkqV_t9PZp" data-corners="large" data-mce-src="https://www.youtube.com/embed/cSiUkl5IiFM" data-mce-style="aspect-ratio: 16/9;"></iframe></figure><h3>How fasting has helped me stayed &amp; in shape all year round!</h3><p>I've never said that fasting was easy but like all habits they get easier if you do them often. Over the past year my weight has fluctuated but my body fat levels have remained the same. I believe this down to fasting, my body has sustained long periods without food meaning that when I do finally eat my muscles are starved so they soak all the nutrients much easier than when i'm not intermittent fasting. I will be totally honest I don't eat clean all the time but I have significantly reduced how many processed foods I eat.&nbsp;</p><p><strong>Quick note: Please don't dive into prolonged fast that exceeds 16 hours if you have medical issues like diabetes &amp; if you're worried please seek doctor for advice.&nbsp;</strong></p></figure>

The Lies About Fasting That You've Never Been Told! - Why You Should Make Fasting A Daily Habit

<p>I've been running for over 1 year now. I can now finally say that I throughly enjoying running because I now understand how to run. I enjoy the social element, fitness &amp; heath benefits &amp; mental clarity you get from partaking in this activity. I try to encourage people who I interact with to just start running even if you don't know how. Since I run often I've become a bit of an addict when comes to buying &amp; trying new running shoes. So in this blog, I'll show you why I have multiple pairs &amp; what they're used for.</p><h3>ASICS Noosa Tri 14 - Daily Runners</h3><figure id="figure-p0fu513rmclrmg2xg5"><img id="p0fu513rmclrmg2xg5" src="https://cdn.durable.co/blocks/eYNV1OuNJvfUDtELRUjG4YTdpE4jbeBQSe60Saa6laUQSyTMbz5kXIDI4ROCb6PV.jpg" alt="Running shoes" class="object-cover bg-gray-100 rounded-2xl md:rounded-3xl lg:rounded-4xl" style="aspect-ratio: 16/9; object-position: center center;" data-corners="large" data-aspect="16:9" data-caption="" data-positionx="undefined" data-positiony="undefined" data-mce-src="https://cdn.durable.co/blocks/eYNV1OuNJvfUDtELRUjG4YTdpE4jbeBQSe60Saa6laUQSyTMbz5kXIDI4ROCb6PV.jpg" data-mce-style="aspect-ratio: 16/9; object-position: center center;"></figure><p>The shoes in the image above are one of the first pairs of shoes I purchased when i starting taking running seriously. Great value for money coming in £94, they're used daily and the gym because they super cushioned which makes you feel like your floating. They are also sometimes used for long runs that are 10km+. </p><p>ASICS really know what they're doing when it comes to running shoes because these we're built to last. Once these wear out completely I will looking to purchase another pair of ASICS. If you're just starting out I would recommend these you will notice a vast difference between a normal pair of trainers &amp; the ASICS Noosa Tri's.</p><h3>New Balance Fuelcell V3 - Intervals &amp; Long Runs<br></h3><figure id="figure-mcmvkq4zslrmgic1j"><img id="mcmvkq4zslrmgic1j" src="https://cdn.durable.co/blocks/3bxGqa3BG8gSJ0tOS17loM62xuVkkZvdYdrquPq0cbxCDXcxxK3DWpHzM9VA3d0E.jpg" alt="New Balance" class="object-cover bg-gray-100 rounded-2xl md:rounded-3xl lg:rounded-4xl" style="aspect-ratio: 16/9; object-position: center center;" data-corners="large" data-aspect="16:9" data-caption="" data-positionx="undefined" data-positiony="undefined" data-mce-src="https://cdn.durable.co/blocks/3bxGqa3BG8gSJ0tOS17loM62xuVkkZvdYdrquPq0cbxCDXcxxK3DWpHzM9VA3d0E.jpg" data-mce-style="aspect-ratio: 16/9; object-position: center center;"></figure><p>Arguably one of best purchases I made last year. This was an investment into my self improvement &amp; it paid off for sure. Again purchased a great price somewhere around £135. I would definitely pay that price for them again. I completed the Ipswich Half Marathon in these which was experience I'll never forget. Some of you may know them as the "Lamborghini's" the reason for that is because of their cushioned &amp; support sole. </p><p>Also these pair of runners have "energy feedback" technology intergated into them which allows you to apply force into the ground with shoe returning energy at the same rate. In all honesty I would not have acheived some of the PB's that I got last year if it wasn't for these pair of shoes. I typically do fast workouts &amp; distances that exceed 10km+ which is what they're designed for.&nbsp;</p><h3>ASICS Metaspeed Sky Plus - Speed &amp; Race Day</h3><figure id="figure-ju7ideuwsrlrmh2k84"><img id="ju7ideuwsrlrmh2k84" src="https://cdn.durable.co/blocks/35v6bLynDCBYXpBfwqPnDgvBhCzLgTrJTEZThiRwpNBbMIfs8VcgZGK6rRa0P74B.jpg" alt="ASICS" class="object-cover bg-gray-100 rounded-2xl md:rounded-3xl lg:rounded-4xl" style="aspect-ratio: 16/9; object-position: center 70%;" data-corners="large" data-aspect="16:9" data-caption="" data-positionx="undefined" data-positiony="70%" data-mce-src="https://cdn.durable.co/blocks/35v6bLynDCBYXpBfwqPnDgvBhCzLgTrJTEZThiRwpNBbMIfs8VcgZGK6rRa0P74B.jpg" data-mce-style="aspect-ratio: 16/9; object-position: center 70%;"></figure><p>If having jet packs strapped to your feet where possible, Look no futher than these gems in the image above. Purchased at £143,&nbsp; I must say these really are a magical creation from ASICS. These carbon plated running shoes have been engineered to make your running as effiecent as possible I can honestly say it's doesn't feel like I'm even running at this point. I would argue the energy feedback you recieve from these are great than the new balance fuelcell V3's.&nbsp;</p><p>If you're racing a marathon or any distance on road, I would highly recommend the Metaspeed Sky's, not to mention they're super lightweight making every stride easier. I will mention you should NOT wear carbon fibre plated shoes too often because they're not bulit for durability, they were designed for hard running. Hence why they're expensive. Nothing wrong with breaking them in but I would just advise you to watch how reguarly you use them.</p><h3>Outro</h3><p>Not running because you don't know what shoes to wear or purchase is not an excuse in my eyes.</p><p>There's plenty of information online which can help. If you do get stuck, please feel free to <a data-mce-href="https://www.akakpofit.com/contact" href="https://www.akakpofit.com/contact" target="_blank" rel="noopener">submit a form</a> on the website or direct message on instagram @akakpo.trains. </p><p>Hope you enjoyed this &amp; wish you all the best in acheiving your goals in 2024!</p>

My Running Shoe Rotation - Why Multiples Pairs Are Necessary!

<h3><strong>Intro - Why I Workout Every Single Day!</strong></h3><p>Since taking on the pursuit of trying to become a hybrid athlete, my mindset has change towards fitness along with my physique. There's a number of reasons why I workout everyday. Since discovering that lifting weights isn't the only way to stay in shape I realise I can still workout and recieve benefits without total exhaustion. Having your limbs intact and being well every day is an absolute privilege that most of us take for granted.&nbsp;</p><p>The first and main reason is because my stress levels have remained unbelievably low. When you exercise your body releases endorphins &amp; dopamine (the feel good factor). There hasn't really been a day where I have felt bad apart from the days I don't workout. Which leads to my next point. I feel bad if i don't workout, feelings of guilt, shame stay with me all day which isn't ideal. I also find it very easy to stay in shape following this method &amp; I discovered active rest which i'll go into excruiating detail further on in this blog.</p><figure id="figure-qvpk1qac9jlr0hyqx9"><img id="qvpk1qac9jlr0hyqx9" src="https://cdn.durable.co/shutterstock/2Ssl5L5dritvIe0R3ONCY5f1t2HBk8Ex0DKc2ZJLzpI5Jp2nZuBbMjHsCjD11A0Z.jpeg" alt="Athlete runner feet running on road" class="object-cover bg-gray-100 rounded-sm md:rounded-md lg:rounded-lg" style="aspect-ratio: 16/9; object-position: center center;" data-corners="default" data-aspect="16:9" data-caption="" data-positionx="null" data-positiony="null" data-mce-src="https://cdn.durable.co/shutterstock/2Ssl5L5dritvIe0R3ONCY5f1t2HBk8Ex0DKc2ZJLzpI5Jp2nZuBbMjHsCjD11A0Z.jpeg" data-mce-style="aspect-ratio: 16/9; object-position: center center;"></figure><h3>Passive Rest&nbsp;</h3><p>What actually is passive rest? This term is quite self explanatory. Passive rest requires no movement at all, where you limit any type of physical exertion. I.e. sitting down at watching netflix all day. Some benefits of passive rest include that there's no cost or time needing to be allocated to this activity and you can completely take your mind off fitness for the time being. However the cons of passive rest are you feel like you loose your momentum and sharpness. Too long spent resting can lead to the degredation of the attributes you've acquired.&nbsp;</p><h3>Active Rest</h3><p>What is active rest? Active rest is low-intensity exercise completed a much easier exertion rate than your regular training. For example this could be walking, cycling or swimming. There's many ways to actively rest from your tough training regime. Some of the benefits of active rest are improved endurance, aids hormone control by releasing dopamine &amp; It produces blood flow to speed up recovery. However the some of the cons of active rest are that it can aid toward exhaustion especially with sore body parts &amp; if you live busy lifestyle it can be considered time consuming. Some more examples of active rest are: Sauna, Cold Plunges, Stretching, Hiking, Light Jogging, Foam rolling, Massages, Light Resistance Workouts, Yoga &amp; Pilates.</p><figure id="figure-40bb29zpzhlr0hysuq"><img id="40bb29zpzhlr0hysuq" src="https://cdn.durable.co/blocks/18auX94Cx95gt2bWrmd0gUCQ49oGlifzJwauBzlklIEsq9wLpBNpDTeaM7A5HdDv.jpg" alt="fitness lifestyle" class="object-cover bg-gray-100 rounded-sm md:rounded-md lg:rounded-lg" style="aspect-ratio: 16/9; object-position: center center;" data-corners="default" data-aspect="16:9" data-caption="" data-positionx="null" data-positiony="null" data-mce-src="https://cdn.durable.co/blocks/18auX94Cx95gt2bWrmd0gUCQ49oGlifzJwauBzlklIEsq9wLpBNpDTeaM7A5HdDv.jpg" data-mce-style="aspect-ratio: 16/9; object-position: center center;"></figure><h3><strong>Outro - Why I Choose Active Rest Everytime</strong></h3><p>Since embarking on my newly profound fitness journey. I now have a plethora of goals &amp; targets I want to acheive which makes me realise the work is never-ending. However the reason I actively rest is becuase I notice it's very easy to stay in shape, as they say when it comes to your physique rent is due everyday.</p><p> I have noticed a huge increase in my fitness levels whilst maintaining fairly low body fat percentage levels which is perfect what i'm trying to acheive. My final point is that i've experienced less DOMS(Delayed Onset Muscle Soreness). I can barely rememeber that last time I was truly sore after a workout. </p><p>If you made it this this far, I hope you enjoyed this blog furthermore learnt some valuable information which you can apply.<strong>&nbsp;</strong></p>

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