The basis for all sports is very simple: endurance, strength, technique. In this order. If you do not have any endurance and/or strength your technique will be just cute but with no true efficiency.
At the Wu Mei Shu Retreat & Coaching Center we have many different jogging, hiking and cycling training tours, for every level one. At the entrance of our valley there is even a possibility to train on an almost flat asphalt street for approx. 15 km in one direction. Here our five house tours: WMS Kids is around 4 kilometres long, WMS Short 7 km, WMS Medium 9 km, WMS Long 14 km and WMS Extreme 19 km; click on the links to see the elevation charts and the detailed tour descriptions. With us you learn to combine visualisation techniques with jogging, hiking or cycling. You will be much more efficient and you will have much more fun!
Big Butts, Loose Shoulders, and Other Runner Adaptations
One basis of a good health and all sport activity is endurance and strength training. Techniques will be efficient as soon as ones physical potential has reached a certain level. Jogging is a form of trotting or running at a slow or leisurely pace. The main intention is to increase physical fitness with less stress on the body than from faster running, or to maintain a steady speed for longer periods of time. Performed over long distances, it is a form of aerobic endurance training.
Endurance training is the act of exercising to increase stamina and endurance. The term ‘endurance training’ generally refers to training the aerobic system as opposed to anaerobic. The need for endurance in sports is often predicated as the need of cardiovascular and simple muscular endurance, but the issue of endurance is far more complex. Endurance can be divided into two categories including: general endurance and specific endurance. It can be shown that endurance in sport is closely tied to the execution of skill and technique. A well conditioned athlete can be defined as, the athlete who executes his or her technique consistently and effectively with the least effort.
According to a study by Stanford University School of Medicine, jogging is effective in increasing human lifespan, and decreasing the effects of aging, with benefits for the cardiovascular system. Jogging is useful for fighting obesity and staying healthy.
As a form of aerobic exercise jogging can be extremely beneficial in many ways. Not only does this mean increased improvement in the areas of the heart and lungs, but also reduces the risk of lung, colon, breast, and prostate cancers among others, as studies from the National Cancer Institute have proved. It is suggested by the American Cancer Society that jogging for at least 30 minutes five days a week can help in cancer prevention.
While jogging on a treadmill will provide health benefits such as cancer prevention, and aid in weight loss, a study published in BMC Public Health reports that jogging outdoors can have the additional benefits of increased energy and concentration.
For martial arts dynamic core exercises are just perfect. It has many different possibility to train this. Within martial arts styles themselves you find these aspects already included, e.g. weapons training, low positions and zhanzhuang exercises. Additional we favour weight exercises with curved or circular movements. Our most preferred training equipments are suspension trainers (as TRX), kettle bells and battle ropes. Here a selection of our exercises: TRX Workouts & Instructions, Kettle Bell & Battle Rope Workouts.
 4 km (2.485 mi), 7 km (4.349 mi), 9 km (5.592 mi), 12 km (7.456 mi), 19 km (11.806 mi). 1 km = 0.621 mi.
 Dr. Michael Yessis (2008), Secrets of Russian Sports Fitness & Training, ISBN 978-0-9817180-2-6.
 James Fries MD (2008), Running slows the aging clock, Stanford researchers find.
 American Cancer Society Guidelines on Nutrition and Physical Activity for Cancer Prevention.