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    How to Run Like a Pro

    How to Run Like a Pro

    When you see a pro triathlete on the run, its hard to imagine that they have completed a swim or cycle already. 

    So what is it that makes a pro triathlete look so smooth and effortless?

    Work on your ground contact time.

    The ground contact time is the time that your foot spends in contact with the ground between each stride. It is your ability to apply force quickly and efficiently. There are a couple of things that can help improve your efficiencies in ground contact time; 

    - Incorporate plyometric training into your training programme. (Plyometric training is quick, powerful movement that starts with an eccentric action followed by a concentric action.)

    - Add some fast intervals / sprints at the end of your training session. 

    Focus on Posture

    Running after the bike can tighten the hips and effect posture when running. You should focus on aligning the head, shoulders, hips and legs to keep you tall and balanced.

    Focus on Where Your Foot Lands

    If you look to shorten your stride with your feet landing beneath your hips this can help you run in a more efficient and streamlined position. Obviously if you are shortening your stride slightly you will need to increase your cadence to keep the pacing up.

    Run with a slight forward lean 

    You need to focus on a slight lean from the ankles and not the hips - this can be developed with core strength exercises. If you are not sure how to strengthen the core take a look at our Core workout here. You do not want to be slouching the shoulder forward but a slight lean forward will help you propel forward. 

    If you are running with tension in your shoulders it can restrict your breathing and prove to be uncomfortable causing too much of a lean forward . Relax your fingers, drop your shoulders and try not to tense up and this will help your posture. 

    If you have any other tips then let us know. 

    Also Check Out our NEW running Range available NOW.

    Mens Running Wear
    Women's Running Wear 
     

    Top 5 Shoulder Exercises to Improve Your Swimming

    Top 5 Shoulder Exercises to Improve Your Swimming

    There are a number of factors that will help you improve your swim time. The most notable and obvious is spending more hours in the pool. However if you find that your times have plateaued, now might be the time to incorporate some more strength based exercises into your routine. 

    Working on developing strength in the chest, core and shoulders will all pay dividends in increasing the power in the water thus improving your swimming time. 

    We have showcased the top 5 exercises you should be incorporating into your shoulder workout as a swimmer or triathlete. 

     - Shoulder Press

    - Upright Row

    - Front Raise

    - Side Raise

    - Arnie Press

     

    10 Minute Home Workout

    10 Minute Home Workout

    If you are short on time, hate the gym, or too tired to exercise after work then we have you covered. 

    We have created a series of 10 minute workouts to try at home. None of these workouts require any equipment and only take 10 minute of your time but give you a great sweat on. 

    Check the workout here; 

    10 Exercises;

    45 Seconds Work - 15 seconds Rest

    1) 2 x Press up + 8 x Floor Run

    2) High Knee's

    3) V-Sits

    4) Tricep Dips

    5) Heel Flicks

    6) Crunch - Knee's to Elbow

    7) Shoulder Press Up's

    8) Scissors

    9) High Knee's to Elbows

    10) Press Up's

    Why You Should Work Out...

    Why You Should Work Out...

    Are you ready to get active this summer!?

    Here's 5 reasons why you should workout;

    1) Working out can reduce blood pressure - Chronic hypertension is the number one form of heart disease. The causes of hypertension include the increased plaque in the arteries that builds up from consuming a high-fat diet. Exercise helps reduce your blood pressure, in part, by attacking the plaque in your arteries

    2) Build Muscle Mass - Apart from the obvious of improving your outer appearance with additional muscle mass, strength training can also reverse the effects of “sarcopenia,” which is the loss of muscle strength that comes with age.

    3) Boosts your energy - Because your body is functioning more efficiently you will have more oxygen to fuel your body's cells. As a result, you can go about your daily activities feeling less fatigued, stressed, and weary

    4) Lowers Type 2 diabetes risk - You’ve probably heard that an increase in the prevalence of Type 2 diabetes is becoming a world-wide public health crisis. Even if you don’t care about the health of the world, you should care about your own risk of diabetes. By engaging in regular physical exercise, you improve your body’s ability to metabolize glucose, the key to staving off this disease.

    5) Keeps Bones Strong - Another normal age-related change is the loss of bone mineral strength. Exercise and specifically weight training is the key to maintaining your bone’s health.

    Now is the time to get active.We have devised a simple 10 minute workout that can be done anywhere, any place, without any equipment. Please give it a go and let us know your thoughts. 

     

    Airofin 10 minute Home Workout - Ep 1

    Airofin 10 minute Home Workout - Ep 1

    Here at Airofin we know how hard it can be to find time to get in a decent workout. From family, work and other daily commitments, our time seems to be more limited than ever. 

    We want to give everyone the opportunity to workout, no matter where they are, how stretched for time they may be, and even if they have no equipment at all to work with. We have designed the ultimate 10 minute home workout which can be carried out any place, any time without the need for any gym or exercise equipment. 

    Please give it a go and let us know your thoughts. 

    Workout 

    Duration: 10 Minutes 

    Workout: 45 seconds work - 15 seconds rest - 10 exercises

    Exercises: 

    - High Knee's

    - Squat Jumps

    - Sit Up's

    - Lunge Jump's

    - Narrow Grip Press Up 

    - Low Plank - Knee's to Elbow's

    - 8 Run x 2 lunge 

    - High Plank - Knee to alternate Elbow

    - Press Up - Moving left and right

    - 8 Run x 2 Squat 

     

    We will be bringing one of these to you each day!!

    Let us know how you get on and please share!