Just some of the benefits of joining us...

Community

Play against friends, family and co-workers

Speed

An end to managing endless sheets of paper on the notice board. Updates instantly online.

New opportunities

A chance to meet and play against other people in your local community

Challenging

Challenge friends you know, and foes you don't!

Communication

Always be able to get in touch with other ladder members

Privacy

Just the 5 of you? No problem. Setup a private ladder.

Control

The power to decide who plays, and who leaves!

Join Us Now

Welcome to Racquet Ladder

Set a foundation level of fitness. If you are starting out, shooting out the front door and onto your initial 10k will leave you frustrated, angry, and so tender you never do it again. To put it differently, don't bite off more than you can chew. If you begin running with no previous exercise habits, you'll probably end up hurting yourself and stopping before you really started.

The simplest thing to do would be to begin walking. However, it can be anything -- as long as you are getting physically active on a regular basis, your body will have the ability to take care of the impending pavement pounding. Go hiking, swimming, or dancing. If it's entertaining, all the better!

Get a good pair of running sneakers. Some research indicates that barefoot running contributes to fewer injuries than running in sneakers, even the fanciest ones. But you're most likely not going to be running barefoot anywhere, unless it is after chasing a child or a meatball that rolled away suddenly. So start looking for a shoe that can simulate running barefoot. If you're willing to rock those toe shoes (Vibrams), more power to you, but there are many minimalist running shoes that do not have fur sleeves. A good pair of sneakers shouldn't disrupt the way you run.

Warm up. The last thing you want is shin splints, a pulled hamstring, or some other harm that may be prevented. But, this doesn't imply stretching. In fact, static stretching ahead can harm you!

Instead, warm up your muscles by performing deadlifts, donkey kicks, lunges, and other similar exercises which stretch your muscles, but also get them working. Conserve the stretching for following the run.

Keep a relaxed posture. Make sure that your body is fluid and relaxed, but not hunched over. Try to keep your shoulders and arms loose while keeping your back straight. Holding tension there extends down through your spine and the rest of your body, which may tire you out nicely before you would be otherwise.

Sit and deeply. What matters most is that you breathe using a rhythm which provides a consistent source of oxygen into your body. Make a conscious attempt to fill your stomach up, using your diaphragm. You'll get more oxygen and your muscles (heart comprised ) will be less tired.

Don't fret about if you are breathing through the nose or mouth. Some runners find that breathing through their mouth gets them the oxygen, while some realize that breathing in through the nose and out through the mouth works best. Find whatever looks effective to you.

If you are running at a simple pace, you should be able to carry on a simple conversation with a running spouse without gasping. If you cannot, you are running too fast to go very far. Learn more...