- Stress Management – Stress looks different on everyone, and calming techniques are different for everyone. What calms one might actually stress another. However, some stress-reduction techniques apply to everyone. When you find yourself flustered and overwhelmed, take the time to slow down and focus on taking deep breaths. Deep breathing centers you when everything feels like it’s moving too fast.
- Practice Mindfulness – Mindfulness is being present to what’s occurring, what you’re experiencing and what you’re feeling. When you become present to your experience, you’re more equipped to focus on solutions to negative feelings. It allows you to embrace your feelings instead of repressing them, which can lead to the unhealthy practice of bottling up negative energy. The practice of meditation and self-affirmations can help you become more mindful.
- Physical Self-Care – Taking care of your body is one of the best ways to take care of your mental health. To care for yourself physically, you should turn your focus to the three tenets of physical health: eating clean and healthy, exercising and getting enough sleep. When you take care of your health, positive mental health follows.
- Personal Retreat – Take the time to step away from everything. More than just a vacation, a retreat gives you a break from the life that you normally know. It’s the time to relax, unplug, be unreachable and do absolutely nothing except exist and perhaps indulge. You might feel guilty for taking time away for yourself, but once you return to life refreshed and recharged, you’ll be an even better employee/boss/parent/friend/spouse/partner than you were before.
- Just Say No – The D.A.R.E. program in the 80s was onto something with this phrase, but this phrase can apply to so much more. Saying “no” to others does not mean you’re letting them down. It simply means that you’re choosing to not wear yourself thin by agreeing to everything that’s asked of you. It means you’re choosing not to let your cup run over.
- Mental Breaks – A break doesn’t have to entail physically stepping away from something that’s bringing you stress. You can shut off your brain by compartmentalizing your stressful thoughts into a place that you only visit at certain times. Take small breaks every two hours when you’re working on a long project and make it a point to not think about or discuss the project during that time. Your productivity will even improve. Go on a date with your spouse and make it a point to not discuss anything related to finances, family or other topics that create stress and tension in the home. Instead, discuss your dreams, favorite books or vacations that you want to take.
- Walk Away From Unhealthy Situations – If you have a relationship or a work situation that doesn’t serve you well, it’s OK to break it off. If it’s an argument or toxic debate that you don’t want to be in, you can stop participating. Don’t get riled about things that you don’t need to be angry about just because your ego wants to have the last word. It doesn’t make you a bad person for ignoring the conversation, and you haven’t lost the argument just because you went silent.
SelfCaring.info
Brad, is a guest contributor for RunThaCity.com. He is passionate about empowering individuals to reach their full potential through self-care.
Brad's expertise stems from his personal journey and a genuine desire to help people flourish. He now shares his insights through [link to selfcaring.info, if available] and various guest posting opportunities.
-
Avoid These 5 Common Workout Mistakes That Kill Your Gains
Did you know? Up to 7 out of 10 people make at least one common workout mistake that holds back their progress. Are you one of them?
Even if you’re putting in the hours, small mistakes can rob you of the gains you deserve. This article reveals the five most common mistakes you might be making and how to fix them today. By the end, you’ll have actionable steps to optimize every workout, unlocking your full potential.
Whether you’re new to training or a seasoned athlete, avoiding these mistakes will put you on a faster, more effective path to your goals. Let’s get started!
Table: Quick Tips for Correct Form Checklist
Form Element Key Tip Benefit Head and Neck Keep head neutral, aligned with spine Reduces strain on neck and spine Shoulders Relaxed, not shrugged or rounded Supports proper posture and muscle engagement Core Engage core to stabilize torso Protects lower back and improves balance Knees and Hips Align knees with toes; avoid inward collapse Reduces knee strain and promotes joint health Movement Control Use slow, steady movements Enhances muscle activation and reduces injury risk
Mistake #1: Prioritizing Heavy Weights Over Proper Form
Mistake #1: Prioritizing Heavy Weights Over Proper Form
“Lifting heavy without correct form can stall progress and lead to injury.”
Explanation
Lifting heavy is essential for muscle growth, but doing so without proper form decreases muscle activation and significantly increases injury risk. In fact, the Journal of Strength and Conditioning Research reports that 70% of gym injuries are due to improper form or overloading.Solution
Focus on perfecting form first, even if it means lifting lighter weights temporarily. Here’s how to do it:- Record Your Form: Use your phone to record exercises and check your form. Watching yourself can reveal misalignments you may not feel.
- Hire a Coach: Even one session with a trainer can help correct issues and establish good habits.
- Start Slow: Perform each rep with control. For example, in a squat, lower yourself slowly and focus on keeping your back straight and core engaged.
Quick Tip: Imagine where you could be in three months with perfect form! Not only will you be lifting more safely, but you’ll see better gains.
Correct Form Checklist
- Head Neutral: Avoid tilting forward or backward.
- Shoulders Aligned: No rounding or shrugging.
- Core Engaged: Brace as if ready to absorb impact.
- Slow, Controlled Movement: Every rep counts.
Mistake #2: Skipping Warm-Ups and Mobility Work
“Skipping warm-ups increases injury risk and reduces workout effectiveness.”
Explanation
Warm-ups prepare muscles, increase flexibility, and reduce the chance of strain. Studies from the British Journal of Sports Medicine show that dynamic stretching before exercise can boost performance by up to 15%.Solution
Integrate a 5–10 minute dynamic warm-up routine that targets major muscle groups. Here’s a simple but effective warm-up:- Dynamic Stretching: Include leg swings, arm circles, and torso twists.
- Joint Mobility: Focus on exercises for shoulders, hips, and ankles to increase your range of motion.
Pro Insight: “The best athletes prioritize warm-ups. It’s the simplest way to activate muscles and avoid injury.”
Dynamic Warm-Up Routine
- Leg Swings (15 per side)
- Arm Circles (30 seconds)
- Torso Twists (30 seconds)
- Hip Rotations (10 per side)
Mistake #3: Not Following a Structured Program
“Random workouts lead to random results.”
Explanation
Without a structured workout plan, you’re less likely to see balanced progress. Research in the International Journal of Exercise Science found that those following structured programs achieved 30% greater strength gains compared to those without a plan.Solution
Adopt a training plan that aligns with your specific goals (muscle gain, strength, or endurance). Here’s how:- Set Clear Goals: Are you aiming for muscle growth, strength, or improved endurance?
- Track Your Progress: Use a journal or app to log each workout. Monitor improvements every four to six weeks to stay motivated.
Quick Tip: If you’re serious about progress, structured programming is a non-negotiable. Track each workout, review your numbers, and watch the gains come consistently.
Weekly Training Program Example
- Monday: Upper Body Strength
- Wednesday: Lower Body + Core
- Friday: HIIT Conditioning
- Saturday: Active Recovery
Mistake #4: Ignoring Rest and Recovery
Mistake #4: Ignoring Rest and Recovery
“Rest is when your muscles rebuild stronger.”
Explanation
Contrary to popular belief, rest days are essential for muscle growth. A study from the National Academy of Sports Medicine emphasizes that muscles need at least 48 hours to recover post-strength training to prevent fatigue and burnout.Solution
Schedule at least one to two rest days per week and practice active recovery to keep muscles engaged while giving them time to repair.- Active Rest: Light stretching, yoga, or a low-intensity walk helps promote blood flow.
- Prioritize Sleep: Aim for 7–8 hours of quality sleep per night to optimize recovery hormones like HGH (Human Growth Hormone), which aids in muscle repair and growth.
Pro Insight: “Consistent rest days and quality sleep are what separate top performers from the rest.”
Active Recovery Tips
- Stretching Routine (15 minutes)
- Light Walking or Cycling (30 minutes)
- Yoga or Foam Rolling (15–20 minutes)
Mistake #5: Neglecting Nutrition and Hydration
“Fuel your body to fuel your gains.”
Explanation
Nutrition is essential for muscle recovery, performance, and growth. The Journal of the International Society of Sports Nutrition highlights that protein intake post-workout can improve muscle recovery by up to 30%.Solution
Follow a simple post-workout nutrition plan that includes protein and complex carbohydrates to aid in recovery. Here’s what you can start with:- Protein Timing: Aim for 20–30g of protein within 30 minutes after your workout.
- Stay Hydrated: Drink half your body weight in ounces of water daily, especially on workout days.
Quick Tip: Nutrition isn’t just for elite athletes. A balanced diet can transform how you feel and perform in every workout.
Post-Workout Nutrition Tips
- Protein: 20–30g (e.g., shake or meal)
- Complex Carbs: (e.g., sweet potato, rice)
- Hydrate: 16 oz of water immediately after workout
Conclusion
Incorporating these small changes into your routine can make a massive impact on your progress. By avoiding these common mistakes, you’re setting yourself up for consistent gains, better recovery, and reduced injury risk.
Take Action Today
- Assess Your Routine: Take note of which mistakes you might be making and start implementing the solutions today.
- Subscribe and Follow: Want more tips? Subscribe to our YouTube channel for workout guides and fitness insights.
- Share Your Journey: Tag us on social media with your workout wins and routines to inspire others!
-
Shoulder Day with Almeen Swint, RunThaCity, and Mack: No Excuses, Just Volume
“Whatever it is… you double it up.”
That’s how the day started — no warm-up pleasantries, no easing in. Just heavy dumbbells and a mindset carved out of straight grit. This isn’t your average shoulder day. This is RunThaCity volume — the kind of session where Almeen Swint, Mack, and the crew push until there’s nothing left in the tank.
You want results? Then you better come ready to suffer for ‘em. Let’s break down this raw, unfiltered shoulder training session and show you how real work gets done.
Phase 1: Heavy Pressure from the Start
It kicks off with 35kg dumbbells (~70 lbs) — and that’s just the start. No half reps, no soft lifts. Just focused tension and explosive control. You can hear it in the soundtrack, in the iron clanging, and in the breath between each grind.
Almeen Swint sets the pace with controlled aggression, showing that shoulder day isn’t about fancy movements. It’s about volume, pain tolerance, and reps on reps until your delts are screaming.
RunThaCity Volume Protocol
Here’s a breakdown of the RTC Shoulder Protocol from the video:
-
Seated Shoulder Press – Heavy sets with low rest
-
Lateral Raises – High reps, with minimal swing
-
Front Raises – Controlled lift, full range
-
Rear Delt Flys – Isolate and burn out
-
Shoulder Burnout Circuit – No rest between movements, just pure fire
The keyword here is volume. If you’re not uncomfortable, you’re not building anything.
💥 Quote of the session:
“You owe five more—what happened to the other five? Then give me six!”
Almeen Swint Shoulder Day
Mind Over Muscle: No Excuses, Just Execution
What separates a RunThaCity workout from the rest? The mentality.
Almeen, Mack, and the crew don’t tolerate quitting. You’ll hear it in the gym talk:
“You afraid of fat [ __ ]? Then get the other four back.”
That’s the push — not disrespect, but accountability. Real partners don’t let you fold. They drag greatness out of you, set after set.
Even when the juice runs out, they find more. That’s the RunThaCity way.
Small Adjustments, Big Results
Technique matters. As the session grinds on, you’ll catch Almeen Swint adjusting form mid-set:
-
“Put your feet closer.”
-
“Don’t rush the press.”
-
“Stay locked in.”
These micro-corrections keep the tension where it belongs — right on the delts. It’s a reminder: sloppy reps rob gains. Precision under fatigue is what separates real lifters from casual gym-goers.
Final Sets: When It Hurts, That’s When It Counts
“No more juice, right?”
By the end, they’re on fumes — but the bar doesn’t care. The last reps hit different. Shoulders on fire, grip fading, but no one backs down.
Mack digs deep. Almeen leads from the front. No skipping. No hiding.
This is shoulder day done right.
Real Talk, Real Brotherhood
Even through the pain, there’s room for laughs. Gym banter flies:
“I already only got one testicle… so it don’t matter.”
That’s the crew energy. Humor, pain, sweat — all part of the RunThaCity grind. You don’t just lift — you show up, you show out, and you leave better than you came.
Final Thoughts
Shoulder day with Almeen Swint and the RunThaCity crew isn’t about checking a box. It’s about outworking the voice in your head that says stop. It’s about volume, form, and never making excuses.
You want that cap look? You want that strength? Then you better be ready to suffer for it.
Strength is Built, Not Given.
📲 Drop a comment below if you’ve run this shoulder day.
🎥 Tag @RunThaCity in your grind — we repost the hardest workers.
🔗 More training fire → RunThaCity Workouts -
-
The Best Stretching Exercises for Sportbike Riders
Riding a sportbike can be an exhilarating experience, offering a sense of freedom and excitement. However, it can also be demanding on the body, particularly on the muscles and joints used most during rides. To ensure both safety and enjoyment while riding, incorporating stretching exercises into your routine is essential. Below, we outline the best stretching exercises specifically designed for sportbike riders, aiming to enhance flexibility, reduce muscle stiffness, and prevent injury.
Key Takeaways
- Stretching improves flexibility and range of motion, essential for comfortable and safe riding.
- Regular stretching can prevent muscle stiffness and soreness, particularly in areas heavily used during rides such as the wrists, shoulders, and legs.
- Incorporating exercise stretch bands can enhance stretching routines, offering resistance that can help improve overall flexibility.
Comparison Table: Stretching vs. No Stretching for Sportbike Riders
Criteria With Stretching Without Stretching Flexibility Improved Decreased Muscle Soreness Reduced Increased Injury Risk Lowered Elevated Riding Comfort Enhanced Compromised Recovery Time Shortened Lengthened Why Stretching is Crucial for Motorcycle Riders
Before delving into the specific exercises, it’s important to understand why stretching is so beneficial for motorcycle riders. Stretching can improve range of motion, decrease the risk of muscle soreness and injuries, and enhance your overall riding experience by keeping the body flexible and prepared for the demands of riding.
Best Stretches for Motorcycle Riding
- Wrist Extensor and Flexor Stretches
- Purpose: Alleviates wrist stiffness and prevents arm pump.
- How to Do: Extend your arm, palm down, and gently pull the fingers towards your body with the other hand. For the flexor stretch, extend your arm, palm up, and pull the fingers towards your body.
- Shoulder and Chest Openers
- Purpose: Opens the chest and shoulders, counteracting the forward-leaning posture.
- How to Do: Interlace your fingers behind your back, straighten your arms, and lift your chest upwards, feeling the stretch in your shoulders and chest.
- Hip Flexor Lunges
- Purpose: Loosens the hip flexors, crucial for maintaining a comfortable riding position.
- How to Do: Step forward into a lunge, keeping the back leg straight and the front leg at a 90-degree angle. Push your hips forward.
- Quadriceps Stretch
- Purpose: Stretches the front thigh muscles, which can become tight from the riding position.
- How to Do: Standing on one leg, pull the other foot towards your buttock, keeping the knees together.
- Seated Hamstring Stretch
- Purpose: Increases flexibility in the back of the legs.
- How to Do: Sit on the ground, extend your legs, and reach towards your toes.
- Glute and Piriformis Stretch
- Purpose: Relieves tightness in the buttocks and lower back.
- How to Do: Sitting on the floor, cross one leg over the other and gently pull the knee towards the opposite shoulder.
Incorporating Stretch Bands for Enhanced Flexibility
Exercise stretch bands can be a valuable tool for motorcycle riders looking to enhance their stretching routine. They provide resistance, increase the effectiveness of stretches, and help improve overall flexibility. Here are a couple of stretches using exercise bands:
- Band-Assisted Hamstring Stretch: Lie on your back, loop a band around your foot, and gently pull back, keeping the leg straight.
- Shoulder Stretch with Band: Hold a stretch band in both hands, lift your arms over your head and behind your back, stretching the shoulders.
FAQs on Stretching for Motorcycle Riding
- How often should I stretch?
- Ideally, before and after each ride to warm up and cool down the muscles.
- Can stretching improve my riding performance?
- Yes, by enhancing flexibility and reducing muscle fatigue.
- Are there stretches to prevent lower back pain from riding?
- Yes, hip flexor stretches and lower back stretches can help alleviate and prevent lower back pain.
- Why is stretching important for motorcycle riders? S
- tretching improves flexibility and reduces the risk of muscle stiffness and injuries, making riding more comfortable and enjoyable.
- How often should I stretch for the best results?
- Ideally, before and after each ride to prepare your muscles for the ride and to aid in recovery afterwards.
- Can stretching help with lower back pain from riding?
- Yes, specific stretches targeting the lower back and hip flexors can alleviate and prevent lower back pain.
- Are exercise stretch bands beneficial for riders?
- Yes, they add resistance to stretches, effectively improving flexibility and strength in key muscle groups.
- What are the best stretches for sportbike riders?
- Wrist, shoulder, hip flexor, quadriceps, hamstring, and glute stretches are highly beneficial.
- How long should each stretch be held?
- Each stretch should be held for at least 30 seconds to maximize its effectiveness.
Conclusion
Incorporating these stretching exercises into your routine can significantly enhance your motorcycle riding experience. Not only do they prepare your body for the ride, but they also help prevent post-ride stiffness and soreness. Remember, consistency is key to seeing improvements in flexibility and to enjoy a more comfortable and enjoyable ride.
For more tips on fitness and motorcycle riding, check out our Fitness Blog at RunTheCity. Whether you’re a seasoned rider or just starting, understanding and practicing these stretches can lead to a healthier, more enjoyable riding experience.
