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Lion's Head Signal Hill trail run is a rewarding run without too much effort. The best time of the day to do the run is at sunrise to get the beautiful views over the Hottentots Holland mountain or at sunset to get the views over the Atlantic seaboard.
Sturdy trail running shoes and breathable socks, natural fibres such as mohair or wool. For the legs a lightweight and quick drying tights or shorts. For the upper body inner layer, lightweight, quick-drying, breathable long or short sleeved. Second layer with thermal long-sleeved base layer for cold or wet conditions. Outer layer, lightweight, windproof, water resistant breathable, insulated jacket. For head wear, quick drying peak caps or buff. For eyewear, quality polarized lenses, which can adjust as light conditions change.
Yoga and running lie on opposite ends of the exercise spectrum but they actually combine strength and flexibility.
5 - 10km Judging pace for short races up to 10km is the trickiest. You are running at a high intensity, leaving little margin for error. The most common mistake is to start too fast and then running out of gas! This also happen if you have not done a proper warm-up before the race. If you discover that you seem to find your second wind after the first kilometres, it is a sign that you haven't done a proper warm-up. Golden rule the shorter the race the longer the warm-up. 10-21km Races over these distances have fast starts, especially since on trails it is important to try and get a good position before hitting the single track. Knowing that the pace will slow down once everyone reaches narrow paths. Less competitive runners should start more on the safe mode as they can still work their way past slower runners. Often single track poses challenges for good pacing and you don't want to be stuck behind slower runners.
If your body is off-balance it can often lead to repetitive strain injuries. Tight muscles tend to get tighter and compensating weak muscles weaker. Yoga can work specifically at balancing strength in the muscles that support and stabilize the skeleton system.
Undoubtedly the indigenous Khoikhoi of the southern tip of Africa ascended Lion's Head long before the Western settlers. An early legend has that some of the first Portuguese navigators climbed Lion's Head and hacked two large cross-shaped fissures into a rock face near the summit. The marks can still be seen today..The first recorded ascent by a Western woman was in 1682, she climbed Lion's Head with the company of Governor Simon Van Der Stel.
For some interesting info on Yoga and running click here
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