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Better Pushups For Better Running.

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While many don’t consider the pushup a technical exercise, we can apply the principles of basic athletic skills—moving with posture, load, and torque – in a way that elevates this exercise to something that can improve our running.

You’re probably wondering, “But how can good pressing mechanics improve my running?”

Pushups tell us a lot about how we run. It’s important to have good posture when performing the pushup in order for the shoulders to be strong and stable. A “soft” butt and belly destabilizes the pelvis, the low back arches, and our shoulders become unstable. Remember, you play how you practice. Runners who perform “soft” pushups with overextended posture also tend to run soft and overextended. This disconnection contributes to a whole host of problems, including low back pain, IT band pain, collapsed arches and a clipped running stride. Performing a better pushup addresses these issues.

Pushups also reveal a lot about your arm swing. Specifically, an elbow-in pushup promotes shoulder stability and range of motion in the joint. This position and mobility transfers to a “north-south” arm swing with a good elbow drive. Doing pushups with the elbows flared out promoted an unstable and internally rotated shoulder position. This poor position surfaces as a stiff and inefficient “east-west” arm swing when you run, where the elbows drive across the body.

Let’s perform a simple exercise. Using your phone, or having a friend watch you, film yourself doing 5 pushups with good form. Is “good” form subjective and open to interpretation?

Let’s look at the pushup using the same skill-based approach we used for the squat.

1. Posture
As with the squat, it’s important to move with a strong and stable spine when performing the pushup. To anchor the spine, squeeze the legs and butt tight, and keep your rib cage pulled down. This tension locks the pelvis into a good neutral position for greater trunk stability.

2. Load
Initiate with the shoulder by tipping forward to load the shoulders. At the bottom of the pushup, your forearms should be close to vertical in the same way our shins remain close to vertical in the squat.

3. Torque
In the squat, it’s important to drive the knees outward in order to add tension and stabilize the hip. This cue works because driving the knees outward rotates the leg into the hip socket—akin to tightening a screw that’s a little loose. In the pushup, we apply this same type of torque by driving the elbows inward toward the rib cage. Keeping the elbows in screws our arm into the shoulder socket in a similar manner.

After practicing these skills, film yourself again for another set of 5 pushups and compare to the first video. Notice any changes? Did you keep your forearms vertical the entire time? Were you able to drop as deep? These changes are difficult to master, but they’re important because they better position the shoulders for good pressing mechanics.

The pushup is just like the squat in that we must move with posture, load, and torque. How we perform these seemingly simple movements reveals a lot about us as athletes—a peek behind our biomechanical curtain, so to speak.

The more connections you can make between how you move and how you run, the more relevant strength training becomes to your training plan. The more aware you are of your deficiencies, the more you can learn, tweak, and improve them, and the longer you commit to this approach, the faster, farther, and more frequently you can hit the road, track and trail.

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Nigerian & Jamaica Celebrates 50 Years Of Diplomatic Relations With Direct Flights to Jamaica

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As the festive season approaches, travel enthusiasts and lovers of fun, relaxation or  adventure, will have a chance to create history, by being part of the first direct charter flights from Lagos, Nigeria to Montego Bay, Jamaica. The flights are in celebration of 50 years of diplomatic relations between Nigeria and Jamaica. Both countries have worked hard to promote culture, education, industrial and economic development, at different levels.

The first flight will leave Lagos on 21 December and return on 28 December 2020. A second rotation will take place from 30 December to 6 January 2021. Each flight will last for just over 11 hours and relieves the traveler of the stress of securing transit visas via Europe or the US and the uncertainties associated with multiple connections.

The flights are being coordinated by the Jamaican High Commission in Abuja and Nigerians Travel Too, a leading tour operator based in Lagos and the UK. They are also a reflection of the creative fusion of the Nigerian and Jamaican history and culture, which both partners have dubbed the Nai-Jamaica Project. A dedicated website www.nai-jamaica.com has been launched, to showcase the range of travel and business opportunities that are available.


In tandem with the upcoming flights, handcrafted holiday experiences and multiple travel packages have been designed with each visitor in mind. The main items covered include: flight tickets, accommodation, airport transfers, tours and meals among others. [Participating tour operators are also offering free visa processing and support].

Nigeria’s trusted international carrier, Air Peace, will facilitate each trip with its elegant Boeing 777-300ER aircraft. Passengers will be able to travel in style and comfort across the First, Business and Economy Class cabins that are on offer at unbeatable rates.

Jamaica’s High Commissioner to Nigeria, HE Esmond Reid, has hailed the direct flights as, “An historic and unique opportunity, as part of our 50th anniversary celebrations, to reconnect with family and friends from Nigeria, Jamaica, the Caribbean and other parts of the world, in a world class tourist destination”.


Jamaica has won many international travel and tourism awards and has developed special COVID-19 protocols for the tourism sector. These are designed to protect and enhance the tourism experience for visitors and workers in the industry, in the face of the global pandemic.

Widely recognized as the “heartbeat of the world” and the land of Reggae Music, Jamaica is home to various tourist attractions and cultural icons such as Bob Marley, Marcus Garvey and Usain Bolt.

Visitors can never get enough of the opportunities for rafting, diving, golf, tennis, fishing, nature walks or horseback riding, among other exciting activities that are available in Jamaica. Places like the Abeokuta Nature Park and the Calabar High School also add special significance for visitors from Nigeria.

There will be nowhere else like Jamaica this Christmas and New Year. You can’t afford to miss this awesome Nai-jamaica experience!!!

Tickets are selling like hot cakes. Bookings will close on 20 November to guarantee visa processing, so don’t delay.

For more information on travel, tours and packages visit:
www.nai-jamaica.com
IG; @nigerianstraveltoo

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‘I Tested Positive To HIV After Gang Raped By 3 Men – Chef Ayomide

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‘I Tested Positive To HIV After Being Gang Raped By 3 Men For Being Gay’ – Chef Ayomide
Ayomide and his lover

Ayomide and his lover

Nigerian chef, Ayomide Idowu, who is also a male rape survivor, has taken to his Instagram page to tell his story.

The openly gay young man recalled how he was allegedly gang raped by 3 hoodlums at the age of 19 because of his sexuality and how he eventually contracted HIV.

Ayomide revealed his life never remained the same as he was also arrested and victimized by the police.

In his words;

“I could remember last 5years ago
What I pass through from 3 hoodlums
I was thoroughly beaten and gang-raped
All because I’m Gay…they took advantage of me
I was 19years old boy then, I suffered humiliation
Arbitrary arrest from police,inhuman degrading treatment,I lost my precious Home at the age of 19years..no parents no family…it really hurts to be an orphan….after I lost my virginity from the raped….having unprotected sex from those hoodlums I WAS TESTED POSITIVE….being positive my mood changed…I started my medication and think less…I stay away from smoking and alcohol…I eat Good fruits and vegetables…thanks to God I’m a testifier now
I’m undetectable my CD4 850 viral load 10
It really worth testimony 🙏🤦im looking healthy and stunning…being HIV positive is not the end of life…it reveals the other side of you…my aims of sharing my life threatening story as an orphan,so that people can learn from this…. 5years living positively”

Read Also: GAYS are one of the most influential & successful people in Nigeria — Chef Ayomide

See his post below:

The gay activist’s post

The gay activist’s post

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Actress Osas Ighodaro Celebrates Her 30th Birthday With Emotional Post

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Actress Osas Ighodaro Celebrates Her 30th Birthday With Emotional Post
Osas Ighodaro

Osas Ighodaro

Nigerian actress, Osas Ighodaro penned an emotional note via Instagram as she clocked 30-years-old on Monday.

To mark her birthday, the single mother of one posted a monochrome photo of herself as she wished for people to continue praying for those who lost their lives during these turbulent period.

Ighodaro wrote;

“Thank God for another year. Happy Birthday to me. If you know me, you know I absolutely love birthdays but this year it certainly hits different. I’m overwhelming grateful for life and thankful to God to be able to see another birthday bc unfortunately many haven’t and won’t have that opportunity.

I am hopeful for better days for myself, those that I love and hold dear and most certainly for my country Nigeria. I pray for unity, peace, harmony and togetherness. We all deserve it.

My birthday wish is to please continue to pray for those innocent lives lost. Please remain hopeful and focused because I truly believe better days are soon ahead by God’s grace.

Peace, Love and Blessings.”

See her post below:

The actress’ post

The actress’ post

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