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Tom's Guide
4 days ago
- Health
- Tom's Guide
Tight hamstrings? I'm a runner, and the pyramid stretch is my go-to for loosening up my legs
I'm deep into marathon training right now, logging 70-85 miles each week, which means that regular stretching is a crucial part of my recovery routine. I enjoy yoga for runners several times a week, especially after hard workouts, and one stretch that I make sure I include in every routine I do is the pyramid pose. This primarily targets the muscles along the back of your body, mainly the hamstrings in your legs. As my hamstrings are the muscles that are usually the tightest after tough runs, this stretch has been invaluable for keeping me limber and ready to run again the next day. The pyramid pose is also known as Parsvottanasana, and is a standing stretch with a forward bend. It's a stretch that's better explained by seeing it in action, so check out this detailed instruction video from Yoga With Adriene for more details. Along with providing a deep stretch for your hamstrings, the stretch also loosens your hips and back, and holding the position also helps improve your balance and core strength. My right hamstring in particular is always tight during weeks when I do a lot of running, and I feel that the pyramid stretch is the one that really helps it. Get instant access to breaking news, the hottest reviews, great deals and helpful tips. To get the most from the stretch, it's best to include it within a longer yoga routine. If you want a runner-focused yoga session, I can highly recommend this one from YogaEasy, which I've tried hundreds of times myself. It includes the pyramid pose and many other stretches to help loosen your legs, chest and back, all in just 20 minutes. When my hamstrings are really tight because I haven't been stretching enough, the pyramid pose can sometimes be too hard a stretch for me to go straight into. To build up to the pyramid pose, I will do downward-facing dog and pyramid pulses — where I bend and stretch my legs a few times. You can also drop your back knee to the floor and focus on stretching your front leg, which I find is another great hamstring loosener when I'm too tight for pyramid. Whatever stretch you do, make sure you do it regularly as a runner, because I've found yoga to be a vital aspect of my recovery during marathon training, alongside eating well and sleeping as much as possible. Follow Tom's Guide on Google News to get our up-to-date news, how-tos, and reviews in your feeds. Make sure to click the Follow button.
Time Business News
08-07-2025
- Health
- Time Business News
How to Stay Fit Without Going to the Gym
Staying fit doesn't always mean lifting weights in a crowded gym or running on a treadmill for hours. In fact, many people maintain a healthy and active lifestyle without ever stepping into a gym. Whether it's due to time constraints, budget limits, or simply personal preference, there are plenty of effective ways to stay in shape outside traditional fitness centers. In this article, we'll explore practical, sustainable, and enjoyable ways to stay fit without going to the gym no expensive memberships or fancy machines needed. Walking is one of the most underrated yet effective exercises and all gets it into erceflora. It's easy, low-impact, and accessible to almost everyone. A brisk 30-minute walk each day can burn calories, strengthen your heart, improve your mood, and reduce stress. Tips to make walking a habit: Use stairs instead of elevators. Walk while talking on the phone. Take short walks after meals. Set a daily step goal using a pedometer or smartphone app. Walking outdoors also gives you a dose of vitamin D and a mental boost, especially if you're in nature or green spaces. You don't need heavy equipment to get strong and toned. Bodyweight workouts can be incredibly effective and can be done in the comfort of your home. Try these exercises: Push-ups Squats Lunges Planks Mountain climbers Jumping jacks These exercises target major muscle groups, improve balance, and boost endurance. Combine them into a circuit for a full-body workout that takes just 20–30 minutes. The internet is full of free and paid fitness content. Whether you enjoy yoga, HIIT, dance, Pilates, or strength training, you can find a class that suits your style and fitness level. Where to find classes: YouTube (channels like FitnessBlender, Yoga With Adriene, or Chloe Ting) Fitness apps like Nike Training Club or FitOn Subscription-based platforms like Beachbody or Peloton Working out at home also means you can move at your own pace, repeat workouts you love, and fit sessions into your schedule easily. Fitness doesn't always have to feel like a workout. Turning your hobbies into active pursuits can keep you moving and motivated. Fun active hobbies to try: Dancing Gardening Playing with your kids or pets Biking around your neighborhood Hiking or nature walks on weekends These activities engage different muscle groups, elevate your heart rate, and improve mobility without feeling like a chore. Who needs dumbbells when you have water bottles, backpacks, and chairs at home? Get creative with everyday objects to add resistance and intensity to your workouts. Ideas: Use a chair for step-ups, dips, or squats. Fill a backpack with books for added weight. Use canned goods or water jugs as makeshift dumbbells. Use a towel for stretching or core exercises. Home workouts with these tools are perfect for building strength and variety without investing in gym equipment. The key to staying fit isn't just intensity it's consistency. You don't need to exercise for hours each day. A simple, manageable routine you can stick to is more effective in the long run. How to stay consistent: Set specific days and times for your workouts. Start small even 10–15 minutes counts. Track your progress and celebrate small wins. Mix it up to avoid boredom and burnout. A consistent routine becomes a healthy habit, and eventually, a part of your lifestyle. Fitness isn't just about exercise your diet plays a crucial role too. Eating nutritious meals fuels your body, supports your energy levels, and helps you recover from physical activity. Healthy eating tips: Choose whole foods: fruits, vegetables, lean proteins, and whole grains. Stay hydrated aim for 8+ glasses of water a day. Limit processed and sugary foods. Practice portion control. Meal prepping and planning can help you stay on track without the temptation of quick, unhealthy options. Stretching improves flexibility, posture, and circulation. It also helps prevent injuries and reduces muscle soreness. Incorporating stretching into your daily routine keeps your body agile and feeling good. Try adding: 5–10 minutes of stretching after waking up or before bed Yoga or mobility routines a few times a week Foam rolling to release muscle tension Even just standing up and stretching during long periods of sitting makes a big difference. Working out alone can sometimes lead to a lack of motivation. Find ways to stay accountable to your goals. Ideas: Join online fitness communities or challenges Find a workout buddy (even virtually) Keep a fitness journal or use a fitness tracker Set short-term and long-term goals Having a support system even a virtual one increases your commitment and makes the journey more enjoyable. You don't need a gym membership to stay fit. With a bit of creativity, commitment, and consistency, you can build a fitness routine that fits your lifestyle and keeps your body and mind in great shape. From walking and home workouts to active hobbies and healthy eating, the opportunities to stay fit outside the gym are endless. The most important thing is to move regularly, stay positive, and enjoy the process. TIME BUSINESS NEWS
