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Monthly Archives: August 2018

Light Up Your Backyard Basketball Court

Building codes

There are specific building codes such as height restrictions, proximity to the border, foot candle limitations, etc. The building code may set a limit on the height of the light pole.

Light Spillage

This is when light spills to areas such as your neighbor’s premises and causes a disturbance to them. Light spillage can be controlled by limiting the foot candles of your light.

Cost

This is also an important factor to be considered while the installation of lights for the court. The various expenses involved are the cost of the fixture, installation cost, maintenance expenses, and operating costs. It is vital to choose the lighting from a reliable supplier so that you can reduce your operating and maintenance expenses.

Let me explain how to plan the lighting:

• Sport lighting standards are measured in “foot candles” which implies the illumination per square foot. A backyard basketball court is 30’*35′ in dimensions. For this size of the court, the lighting required is 10-19 foot candles.
• The lighting requirements for an outdoor court are different from that of an indoor court.
• The lighting required is also dependent on the audience watching. Obviously, a backyard court will have a limited audience. So you can install a lower intensity of light.
• The lighting required by the basketball court also depends on the size of the court.
• Lighting should also be sufficient for the sidelines as well.

After this, we come to the choice of lights.

Options for lighting used for a backyard basketball court:

Luminaires: They are made of cast aluminum and use the lighting technology Pulse Start Metal Halide(PSMH) which ensures a long life and low energy consumption.

LED lighting: LED lighting has become more prevalent now. This type of lighting has a high initial cost but proves economical in the long run. This is because of low power consumption and long life.

How to Run a Faster 5K

The 5k race is a distance which could possibly slip by you very fast, but aiming for the finish line unprepared, you could be facing unnecessary exhaustion and tiredness in the second half of the race. Having said that, the next obvious thing is having a training plan in place which is designed to address the exact demand – in this case, increasing your speed at a 5k race.

How to Run a Faster 5K- The 5K PR Plan

Reaching your personal best is THE GOAL! In order to accomplish a successful PR in a 5K, there are a few different types of workouts you should be inculcating into your training plan. You will be required to go a step beyond just your general aerobic runs, which will keep up your general fitness levels, but not your speed limits in a 5K. There’s no ‘one-size-fits-all’ training program and you are going to want to tweak the workouts a bit to suit your needs. What a 5K training plan will do is develop the following areas in a gradual but consistent manner:

Endurance
Strength
Speed
Tapering

5K Speed Training Plan:

As is rightly said, ‘Train hard and go in rested’ is a good policy to follow. How to run a faster 5K is possible only through a dedicated training plan. Below we have taken into account some 5k specific workouts to incorporate into your 5k speed training plan to achieve that PR!!

1. Interval Runs:

Interval runs are used to up the runner’s anaerobic threshold levels, endurance levels and build muscle strength.

One minute intervals:

Start off with a pre-warm up by walking two to three minutes, warm up with a ten minute run at an easy effort. Follow with one minute of hard running, and one minute of recovery – repeat 8 sets of the same. Relax by running with an easy effort for five minutes followed by a three-minute walk.

Two-minute intervals:

Start off with a pre-warm up by walking two to three minutes, warm up with a ten minute run at an easy effort. Follow with two minutes of hard but with controlled effort running, and one minute of walking and one minute of jogging for recovery – repeat 6 sets of the same. Cool by running with an easy effort for five minutes followed by a three-minute walk.

1-2-3 Intervals:

Start off with a pre-warm up by walking two to three minutes, warm up with a ten minute run at an easy effort. Then repeat the following steps three times –

One minute of hard running but with controlled effort and one minute of an easy walk or jog for recovery.

Two minutes of hard running and one minute of jogging and one minute of walking for recovery.

Three minutes of hard running and one minute of walking and two minutes of jogging for recovery.

2. Tempo Runs:

Tempo pace is completing a workout at speeds approaching 5K pace and maintaining it for a significant period of time. A tempo race is typically three to seven miles of distance to cover at a pace that is 30 -45 seconds slower than your 5K race pace. This workout is intended to be a hard effort, but not an all-out effort, which means that at no point in time should you be in oxygen-depleted stage whilst at tempo pace.

3. Hill Repeats

Hill repeats are a workout which will improve your efficiency by coaching a proper stride during fatigued legs. The concept is to run up an adequately steep hill for 40 to 60 yards, walk back down to the base of the hill and recover by waiting it out for two to three minutes before going at it again. Once a week, head for a hill repeat, taking in at least eight to ten sets each time.

4. Taper:

Tapering refers to the reduction in your intensity and mileage before your race. In the case of a short race like the 5K, your taper would also require being short.

Useful Items of Running Gear

Fitness tracker

For those runners that like wearable tech, the fitness tracker or heart rate monitor is a great solution to monitor the running and training. Most come with an easy to read display that can include features like calories burned, pace, distance, elevation and heart rate. In order for features like pace and elevation to give accurate readings, it is necessary for the device to include GPS technology. Other features include adjustable straps to easily fit any wearer and the ability to withstand the effects of rain and sweat.

Waist bag

A centrally placed waist bag gives complete comfort to run with keys, phone, ID or other essentials. Most are large enough to easily accept the latest smart phones or other electrical gadgets you may wish to travel with. The preferred type of waist bag is made with a water-resistant material and includes an adjustable strap for the safe and convenient fit.

Socks

To avoid many of the common foot problems from running long distances it benefits to wear the right socks. Running in the exercise specific socks makes it possible to avoid issues related to toenail damage and blisters. By combining the running socks with a well-fitting pair of shoes the feet are kept healthy. Many of these socks are made in a merino wool and nylon material with no seams which can start to irritate the feet after a long run.

Proper Running Shoes

Protection

A well made pair of shoes includes extra protection to avoid issues of discomfort or pain while the feet are under more stress. A midsole section helps to give protection against hard surfaces or objects that are run over. The softer the midsole the greater protection and cushioning it can provide. But, the soft midsole is not the most durable and means it is necessary to replace the running shoes more often.

Controls overpronation

Overpronation relates to rolling the foot too far inwards while running, which also flattens the arch of the foot. It helps to avoid this foot position because it can jar the knee and tilts the leg inward. The risk of running in this fashion can lead to foot problems like bunions, plantar fasciitis and shin splints. There are plenty of running shoes that are made to fix this specific type of problem. Most of these shoes include a stronger piece of material on the inside edge of the midsole which prevents the foot from rolling.

Fixes supination

A high-quality pair of running shoes is also used for fixing issues related to supination which is when the foot rolls outward when running. A downside of running like this is the extra stress put on the bones and ligaments on the outer side of the foot. The best shoes to give protection for supination include those with cushioning in the front and heel, as well as the soft midsole.

Arch support

Proper arch support is beneficial for the athletes with flat feet and certain to make an exercise like running more enjoyable and comfortable. Even though the flat-footed person will get the most benefit from this type of support, it can also help the runners with high arches.