Zone Frey

Elite Stair Climber and Marathon Runner
Zone Frey

Zone Frey



Climbing or climbing mountains is one of the fun extreme activities. How come? The beauty of nature and fresh air will continue to accompany you throughout your journey to the top of the mountain you are going to.

But when climbing a mountain, you should prepare well for your physical and mental condition. If you are physically and mentally good when you are going to climb a mountain, of course, you will feel many benefits afterward. Not only that, you also need to know the terrain conditions that you are going to take because that way you can prepare everything better.

Here are the benefits that you can feel if you are happy with mountain climbing:

Improve Heart and Lung Health

Of course, one of the benefits that you can feel for your body is an increase in the work of the heart and lungs. Hiking trips will make the heart and lungs work harder than your usual activities. Climbing mountains can actually reduce a person’s risk of heart disease and stroke. When climbing a mountain, the supply of oxygen and blood circulation in the body will also increase. The fresh air around the mountains and free from pollution will also have a positive impact on your body. There’s nothing wrong with doing light exercise a few days before you go on a hiking trip. This is done so that the heart and lungs get used to activities that are heavier than usual activities so that the body will be better prepared to follow your ascent.

Reduces Stress and Makes Life Happier

Of course, with your busy daily work schedule, mountain climbing is one of the activities you can do to reduce stress and make your life happier. The beautiful scenery offered during the climb will help you to get rid of all the work fatigue. In addition, according to research, walking for a long enough duration actually increases your level of happiness compared to doing a treadmill. Even though you are tired, a trip up the mountain will make your body and mind more relaxed and relaxed.

While hiking can for sure relieve your stress level, there are tons of other ways to make your mind relax. One of the best examples is playing video games, and unlike any others games, playing olympus slot can also provide you with some good earnings. It’s good productivity you can do at home, and also keep yourself away from dangerous stress.

Strengthens Leg Muscles

For those of you who like to climb mountains, of course, you are familiar with the various terrains that you go through to get to the top. Gravel, rocky, and dirt roads will actually make your leg muscles stronger and more formed.

Make Memory Stronger

In fact, physical activity can have a positive impact on brain health. In climbing, it takes instinct precision to remember and good emotional management. By going on a hiking trip, it turns out that your memory is getting stronger and your memory is getting sharper.

Makes Bones Denser

There are many ways you can do to make your bones denser. By getting used to walking, climbing stairs, and basking in the sun, you can do this to have solid bones. Now, by climbing, you can carry out all three activities simultaneously. You can walk and climb mountains with different land contours. You can also enjoy the morning sun when you will watch the sunrise from the top of the mountain. By having healthy bones, of course, you will avoid bone problems such as osteoporosis.



Generally, individuals who like running will be interested in exploring more about speed. Some exercises to increase running speed are from running with intervals to long runs once a week.

Running speed can be increased with proper training. Some exercises to increase running speed can be in the form of strength, sprints, abdominal muscle exercises, and running with a tempo.

Of course, this exercise needs to be adjusted to the target of the person doing it. Are you going to run a  marathon in the near future, or to increase your endurance in your daily activities? It also becomes a consideration of which exercise is most appropriate.

How to Increase Running Speed

Not only buying the right equipment, the type of exercise performed also has an effect. Some exercises to increase running speed are:

1. Strength training

Of course the stronger one’s immune system, the easier it will be to move the body to run fast. A  study from the European Journal of Applied Physiology in 2016 proves it. Runners who are used to doing strength training have better performance. Exercise choices to increase running speed are swimming,  kickboxing, volleyball, squats, lunges, and also pushups.

2. Sprints

Sprint running exercises can also be recommended exercise to increase running speed. Make running short distances part of your training, even if you are used to running long distances. Strengthening this, a  study in March 2018  found that trained athletes who did six sessions of sprints or sprints could increase the speed of their running performance. Not only that, Sprint running exercises can also increase endurance, strength, and performance without requiring too much training time.

3. Hill Training

Running on a hilly track can also be a recommendation to increase running speed. The benefits start from increasing lower body strength, burning fat, and of course increasing running speed. The recommendation is to run fast when climbing hills, then cool down when walking down. However, it is not recommended to do this technique indoors as on a treadmill because the benefits are not necessarily the same.

4. Abdominal Muscle Exercise

Strong abdominal muscles are also the basis for the formation of healthy movement patterns. Thus, running will feel more comfortable and easy. The bonus is that ab exercises like crunches and planks can stabilize your back and reduce your risk of injury.

5. Lateral Exercise

Types of lateral exercises such as lunges,  going up and down stairs, and also shuffle movements are effective in increasing running speed. This is because these movements strengthen the muscles on the sides of the body. When you do them, your body will move in a different direction. It will also improve mobility, relieve back pain, and make knees, thighs, and waist more stable.

6. Tabata Exercise

This type of high-intensity exercise is also beneficial for those who want to increase their running speed. The method is to do 20 seconds of high-intensity movement, followed by 10 seconds of cool down. Do it for seven to eight times.

7. Run With Tempo

Exercise to increase running speed is closely related to tempo. You can try running at a tempo that can improve your technique and performance at the same time. Try running at a moderate to fast tempo for five minutes. Do it at a tempo that is above your usual tempo. Then, continue to run slowly for a few minutes. Gradually increase the duration of the tempo run up to 10-30 minutes.

8. Run Stride

The way to run stride is to run fast for 20-30 seconds or 100 meters. Then, rest for 1 minute by walking or standing. Then repeat 4-6 times. To optimize efficiency and speed, run on the balls of your feet. This can propel your body forward more quickly while maintaining proper posture.

9. Sprinting Drills

Try doing a few drills the first time you do the sport. Start by jogging or jogging for 10 meters, then increase your speed by sprinting for 50 meters. Alternate between the two speeds for a few minutes. Then, take a few minutes to do butt kicks, long strides,  an high knees.

10. Fartleks

Fartleks comes from the Swedish word which means speed play. The goal is to increase running speed as well as fitness in a fun way. The concept is to vary between sprinting and jogging,  but there are no set rules.

For example, you could sprint for two minutes,  then jog for one minute, then sprint again for five minutes.

You can also choose certain objects as benchmarks such as running until you reach the end of the track or when you arrive at the mailbox. There are no formal rules in fartleks.  This type of exercise is suitable for marathon runners who want to increase their running speed.



Apart from being a healthy sport, swimming is a survival skill. Therefore there is nothing wrong with learning to swim regardless of your age.

Given that there are so many benefits of doing it, learning to swim is a life skill investment that everyone should ideally have. The benefits vary, ranging from nourishing the body and creating an ideal body posture, to losing weight.

Anyone can begin to recognize how to learn to swim. The advantage of swimming is that it doesn’t have too much impact on joints or bones.

Preparation for Learning to Swim

Swimming can be done anywhere, both indoors and outdoors. Choose the most comfortable and of course clean.

When using a public swimming pool, be sure to recognize the rules. Sometimes, there are special lanes for slow, medium and fast swimmers. If you’re just starting out, stay at a slow pace.

Now, it’s time to prepare equipment in advance such as:

Prepare a swimsuit

Having the right swimming equipment can make swimming sessions more comfortable and effective. Of course, the most important tool is a swimsuit. Look for one that fits your body and doesn’t restrict your movement in the water.

There are many famous swimwear brands to choose from. Each brand offers its own advantages. When you already have a swimsuit, pay attention to how to care for it.

Exposure to sunlight, chlorine, or seawater can cause them to fade and loosen. This can affect the comfort when wearing it.

Prepare other equipment

Besides a swimsuit, there are also other equipment that you also need to have. Its nature is not mandatory, it’s just that it will affect the preferences of each individual. Anything?

  • Swimming cap
  • Swimming goggles
  • paddles
  • Lifebuoy
  • Large sized towels

How to Learn to Swim for Beginners

How to Learn to Swim for Beginners

When you’re just trying to swim, you don’t need to set a target for so many laps. Adjust to each other’s abilities because basically the most important thing is to understand the technique.

The easiest move for beginners is the front crawl. This is the easiest move. Start by trying in shallow pools first.

Here’s how:

Starting technique

Begin by standing with your back against the pool wall. Then, inhale and bend from the waist until your face is completely in the water. Ears are also ideally at the water’s edge.

Hold this movement for 2 seconds, then slowly turn your head in one direction. While doing this, exhale. Finally, return to the standing position.

How to breathe

Both arms are straightened by the sides of the body with palms facing down. Then, breathe and bend like the first technique. When your face is in the water, lift your right hand up out of the water, then point forward.

When your hands come into contact with the water, pull down in a circular motion until your hands are behind your body. At this point, your palms should be facing up.

Then, tilt your head to the right and inhale through your mouth again, without holding your head up. When exhaling, can through the nose or mouth.


Then, repeat the movement and breathing until you can do one cycle without lifting your head from the water. Unstable movement in the water will make the body have to work harder to reach a certain distance.

The movement of the hands in front of the body and kicking legs will prevent the body from sinking. As much as possible, keep your body straight in the water and close to the surface.

Leg movement

When learning to swim, train your legs by straightening them out and kicking from the waist. The kick should be fast enough, but only make a small splash. Ideally, the feet should not be out of the water.

Do the complete cycle until you take your next breath. Keep kicking and breathing until you get used to the pattern.

Manage time

If you’re still learning, don’t forget to manage your time so that the practice takes place actively. For example by setting each session for 10 minutes every day. After the movements of the hands, feet, and breathing techniques are regular, the duration can be increased.

Regardless of your age, some of these tips can help you master swimming techniques, such as:

  • Practice with a swimming instructor
  • Exhale each time your head is underwater
  • Record a video to know if the movement is correct or not
  • Watch the instruction video to see an exact example
  • Keep practicing to improve technique and coordination



The origin and history of relay running is still not widely known to the public. In fact, relay running can be a sport that is well known to the public and is competed in world sports championships, including the Olympics.

Relay is a competition (running or swimming) in teams by dividing the distance between the participants, at the end of each section they hand over an object (e.g. sticks, flags) to the next participant.

The relay run is done by means of each runner in the team having a strategy in the game in order to carry the baton to the finish line.

The Origins of Relay Running

Relay running was inspired by three tribes, namely the Aztecs, Incas, and Mayans who held a mission using the continuous running technique or relay. The purpose of this mission is to convey important news to members of other tribes.

Apart from the three tribes above, relay running has also been carried out by the Ancient Greeks. The difference is, the Ancient Greeks used torches that were handed over to each other. Its purpose is as a form of spiritual worship or ancestral spirits.

From the two events above, relay running developed and became part of sports activities. In fact, the relay race was reported in the Olympics specifically under the name Olympic Torch Relay or the Olympic Torch Relay.

History of Relay Running

Relay running was first practiced in the United States in 1883. At that time, this type of running was only followed by men. Each runner must run a certain distance by carrying a flag which will be handed over to the next runner.

However, the use of flags is considered inefficient, so runners only need to touch the hands of the next runner before starting to run. Relay running first appeared at the Olympics in 1992, namely the 1992 Summer Olympics held in Stockholm Sweden.

In this Olympics, the distance set is 4 x 100 meters. In this Olympics, relay running is only followed by men with the same running technique until now.

Basic Techniques of Relay Running

Basic Techniques of Relay Running

Prefix Start Technique

The first runner in the relay race uses a squat start. This start begins by placing one hand behind the line, then the hand holding the stick is not allowed to touch the starting line. This technique must be done properly so that the runner does not get disqualified.

Stick Holding Technique

The baton is held at the end up to half with the right or left hand, while the other half is left to be held by the recipient of the next baton.

Handing and Receiving Stick Technique

In the relay race, there is the term Wissel. Wissel is a special area for handing and receiving sticks that are only 20 meters long. Runners must be able to use the area to change the stick quickly and accurately, otherwise, the handover of the stick outside the wissel will be disqualified. As for the technique of handing the stick, there are three kinds, namely down week, upsweep, and push pass techniques.

That’s information about relay running, from its origins to its history. Hopefully, this article can add insight to the loyal readers of



Running is one of the most popular sports and can be done by anyone. This sport also has many benefits for the body, some of which can increase the body’s metabolism and help the weight loss process. Actually, in the world of sports, there are various kinds of running that you can learn. Not only the various types but also the techniques and rules that every athlete or sports player needs to know. So, to get to know more about running, make sure you listen to the information below until it’s finished!


Actually, these kinds of running are included in short-distance running. However, because the running distance is very short, which is 100 meters, sprint running is sometimes separated from short-distance running. The rules are the same as running short distances, the difference is the use of stamina or energy and the breath needed. Because the running distance is very short, runners will not require as much energy as in other types of running.


Different types of running have different distances, for example, short-distance running. As the name implies, short-distance running means a running branch that has a short distance, which is between 100 meters to 400 meters. In short-distance running, participants or runners can run as fast as possible to quickly reach the finish line and become the winner. In this sport, runners need to maximize their speed as soon as the running signal is given.

Because of the short distance, runners must maximize their strength in order to run fast. In addition, the starting technique used by the runner also determines the runner’s victory. Unlike long-distance running which has a longer track, short-distance running does not require runners to adjust their energy before reaching the finish line. However, what short-distance runners need to pay attention to is the frequency of steps taken. Runners must also pay attention to three stages, namely drive (push), acceleration (acceleration), and reaction (reaction).


Middle-distance running is one of the types of running that has a longer track than short-distance running. The distance that runners need to cover in this running sport is between 800 meters to 1500 meters. Another difference is in the technique of setting the foot on the track surface called the ball hell ball. This technique requires the peari to place the foot resting on the heel while resisting the tread using the toe. As for the start position can be done while standing.

There are several tips that you can apply when doing middle-distance running. Among them:

  • Make sure the width of the foot movement is done properly when running. This means you don’t have to force yourself which will eventually exhaust your energy before approaching the finish line. Also, make sure the speed increases as you approach the finish line.
  • As in sprinting, runners need to maximize all their energy in middle-distance running. However, maximizing power here, especially when approaching the finish line.
  • Before starting to run, the body must be in a relaxed state. Conditions must also be in prime condition in order to be able to maximize power.
  • When running, you should swing your arms, but not too high. The position of the body should be leaning forward, about 15 degrees. The stride length is adjusted to the length of the legs and the knees must be raised high enough.
  • All physical movements are carried out without being exaggerated or artificial. The length of the stride must also be adjusted to the ability, except when approaching the finish line. If you’re getting closer to the finish line, runners should increase their stride length and maximize their energy to get there first.

That’s the explanation of middle-distance running. Always remember to exercise step control so as not to overexert yourself before approaching the finish line.


Marathon running is also known as long-distance running. This run has the farthest distance from the previous types of running, which is 3 km to 10 km. Marathon running is a fairly popular running branch, in fact, here are often events that make marathon running its main priority. This is because the sport of marathon running is popular with many people.

Because it has a long distance, it is not uncommon for people to be challenged to participate in this sport. However, not infrequently this run causes them to feel tired, tired, and dehydrated, especially if their stamina is not good. There are also types of running that resemble marathon running, such as cross-country running which has a longer distance. Both marathons and cross country are usually conducted outside the stadium except for the start and finish. This is because the distance is far so it is not possible to do it in a stadium with a limited capacity.

Here are some things to consider when participating in a marathon:

  • The start used is a standing start.
  • Make sure to maintain good stamina and health before running to avoid problems during execution. If the stamina is not maintained and the body is not healthy, the runner will have the potential to become dehydrated, faint, tired, and can even lead to death.
  • In addition to physical, mental preparation also needs to be done because the distance to run is very long.
  • Be sure to swing your arms while running. All movements must be done as light or relaxed as possible so as not to get tired easily.

The farther the distance, the lower the knee movement and the shorter the steps. That way runners will not get tired easily and are able to survive until the finish line.


Relay running is one of the kinds of running that is often contested in various sporting events. Included in athletics, relay running is often referred to as continuous running that involves one team. Each team usually consists of four runners who run in succession while carrying a baton to be handed over to the next runner. The relay running distance itself is usually 100 meters to 400 meters. In total, the running distance that the runners need to cover is 4 x 100 meters or 4 x 400 meters.

The way this relay sport works is that the first runner starts at the finish line while carrying a stick. Then he goes to the next runner who will run after receiving the stick from the previous runner. And so on until the stick is in the hands of the fourth runner and reaches the finish line. Keep in mind that there are rules for giving sticks, for example, sticks must be given to the next runner within a certain distance, which is in the 20-meter zone.

The things that need to be considered when doing relay running are:

  • When giving the baton, make sure that there are no mistakes made by the runner, such as dropping the stick or giving the stick before the set distance. If this is done, the team may be disqualified.
  • Ensure that the stick-passing technique is performed correctly so as not to obstruct the receiver.

Talking about stick-passing techniques, there are two techniques that relay runners can choose from. Among them:

  • Non-visual technique: the stick is passed without looking at the runner who gave it. This stick-passing technique is usually done in a 4 x 100-meter relay run.
  • Visual technique: the receiver of the baton will look back and see the baton being passed by the previous runner. This technique is usually applied in the 4 x 400 meter distance relay.

Make sure that during the process of giving the baton, the runner must use a high speed so that the recipient can run immediately. Also, make sure the baton is given according to the applicable regulations to avoid disqualification.


One more type of running that you need to know, namely hurdling or also known as an obstacle race. This type of running has a distance of 3000 meters accompanied by various obstacles that must be passed by the runners. Obstacles in hurdling can be in the form of a hurdle or a water jump with the goal placed in front of it (water jump).

To overcome water jump obstacles, runners need to maximize their speed so that they can go more powerfully when jumping over water obstacles. Conversely, if the speed is not maximal, the jump will not be far and as a result, the runner will land in the water and prevented him from advancing to the next obstacle. When participating in hurdling, runners need to have strong stamina and high focus so that they are able to overcome various obstacles prepared by the organizers.

error: Content is protected !!