Core exercises for runners and bikers

The core is important

Core strength training, helps you to develop the muscles of the stomach, back and hips. It also improves your performance and reduces injuries.

"The stronger your core, the more solid you are as you hit the ground," explains Jack Daniels, Ph.D., exercise physiologist for the Nike Farm Team. "That reduces your need for unnecessary stabilization, and allows you to be a more economical runner."

In the first exercise we can put both of the legs on the ground. We have both of the arm on the ground and then we elevate body. We can stand in this position one minute per each time



In the second exercise we can put both of the legs on the ground. We have the arm to the side and then we elevate body. We can stand in this position one minute per each time.



The other side.



Bring your body down on the ground, press your feet down and elevate your body. This exercise will help you to increase your strength back.



Core muscle workouts will definitely help improve balance and coordination to become a better runner - biker.

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2010 Giro d'Italia

The 2010 Giro d'Italia will be the 93rd edition of the Giro d’Italia. Giro will start off in Amsteram on 8 May and will stay in the Netherlands for three stages.

The 22 teams in the race were announced on 22 March

The race's 22 teams are:
• Acqua & Sapone
• Ag2r-La Mondiale
• Androni Giocattoli
• Astana
• Bbox Bouygues Telecom
• BMC Racing Team
• Caisse d'Epargne
• Cervélo TestTeam
• Cofidis
• Colnago-CSF Inox
• Footon-Servetto-Fuji
• Garmin-Transitions
• Lampre-Farnese Vini
• Liquigas-Doimo
• Omega Pharma-Lotto
• Quick Step
• Rabobank
• Team HTC-Columbia
• Team Katusha
• Team Milram
• Team Saxo Bank
• Team Sky

Giro d'Italia route
May 8, etape 1: Amsterdam (Holland), individual time-trial 8.4km
May 9, etape 2: Amsterdam-Utrecht (Holland) 209km
May 10, etape 3: Amsterdam-Middelburg (Holland) 209km
May 12, etape 4: Savigliano-Cuneo, team time-trial 32.5km
May 13, etape 5: Novara-Novi Ligure 168km
May 14, etape 6: Fidenza-Carrara 166km
May 15, etape 7: Carrara-Montalcino 215km
May 16, etape 8: Chianciano Terme-Monte Terminillo 189km
May 17, etape 9: Frosinone-Cava de' Tirreni 188km
May 18, etape 10:Avellino-Bitonto 220km
May 19, etape 11:Lucera-L'Aquila 256km
May 20, etape 12:Città Sant'Angelo-Porto Recanati 191km
May 21, etape 13:Porto Recanati-Cesenatico 222km
May 22, etape 14:Ferrara-Asolo 201km
May 23, etape 15:Mestre-Monte Zoncolan 218km
May 25, etape 16:S.Vigilio di Marebbe-Plan de Corones, individual time-trial 12.8km
May 26, etape 17:Brunico-Pejo Terme 173km
May 27, etape 18:Levico Terme-Brescia 151km
May 28, etape 19:Brescia-Aprica 195km
May 29, etape 20:Bormio-Ponte di Legno 178km
May 30, etape 21:Verona, individual time-trial 15.3km

The advantages of Running

Running is a fabulous workout to condition your body. Also Running helps in fastening your weight loss program, but also it helps to overcome aging problem and thus makes you look ten years younger. Running also closes the gateway for diseases like breast cancer, heart stroke, diabetes, hypertension etc, thus protecting you from the clutches of these ugly problems. To know more about the heath and psychological benefits about running, check out the following lines.

• One significant advantage of running is that reduces or manages weight. It burns more calories per minute, than any other form of cardiovascular exercise. Research proves the fact that running burns an average of 100 calories per each mile.

• Running has proved to be beneficial in slowing the aging process. People, who run regularly, do not face muscle or bone loss in comparison to their counterparts.

• Running also has a positive effect on the mind of the person. It builds confidence and gives a feeling of empowerment and freedom that comes with knowing the fact that your legs and body are strong and capable.

• We know running reduces body weight and helps you gain a better self-image. With this, the runner also gets a boost in his/her personality and becomes more confident.


• Running has been used a treatment for curing clinical depression and addictions of all kinds. Patients often feel less tensed, less depressed, less fatigued and less confused after indulging in the practice of running.

Nike Run in Athens 10Km

First Day Blog

I am happy today, Its the first day of this blog. A blog of things that are very important in my life.

http://www.youtube.com/watch?v=jYBfw5OFP_M