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Four Tempo Workouts for Runners. The purpose of a tempo workout is to run at a sustained effort to build "speed endurance"—that is, the ability to hold a challenging pace over a longer period of time.

Four Tempo Workouts for Runners

Here are four fun tempo workouts geared to raising the roof on your threshold. I refer to the intensity of the workout via color, using yellow, orange, and red zones to denote easy, moderately challenging, and hard. Tempo effort is best described as comfortably hard: It’s somewhere between the top of your orange zone and bottom of your red zone. High-Five Tempo Workout. 5 Foods That Can Help You Get to Sleep : Bananas. 7 Benefits Of Meditating Daily. Meditation practices have been around for thousands of years.

7 Benefits Of Meditating Daily

8 Practical Ways to Deal With Pee Problems on the Run : If All Else Fails, Grab a Cup. Women with stress incontinence are often told to do Kegels, exercises that strengthen the muscles of the pelvic floor.

8 Practical Ways to Deal With Pee Problems on the Run : If All Else Fails, Grab a Cup

Trouble is, those work only if your problem stems from weakness, says Lauren Garges, P.T., a board certified women’s health physical therapist in Bethlehem, Pennsylvania. That isn’t always the case. First, a little anatomy. 7 Benefits Of Meditating Daily. 5 Simple Exercises That Will Transform Your Body in Just Four Weeks. Everyone talks about health and fitness nowadays.

5 Simple Exercises That Will Transform Your Body in Just Four Weeks

And while many people around us are members of expensive gyms and take “magical supplements”, there are also those who just have a healthy diet and perform bodyweight exercises at home. Who do you think will get better results? You guessed it. In most cases, the people who are able to introduce healthier habits into their lifestyle without relying too much on popular trends, are those who will certainly achieve better progress. How Fast Would You Run A Marathon? PUBLISHED 3:23 PM EDT | Nov 3, 2016.

How Fast Would You Run A Marathon?

Here’s a Better Marathon Time Predictor. A smarter method: Have a more accurate appraisal of your marathon time from the start, and plan your pace accordingly.

Here’s a Better Marathon Time Predictor

That’s what the new Predictor is designed to help you do. Many previous online calculators are based on innovative work done by American runner and course-measurement expert Pete Riegel. Yoga poses to tone the inner thighs. Feeling a little weakness in the knees or looking to tone those thighs?

Yoga poses to tone the inner thighs

For runners, getting the thighs in ship-shape has a purpose beyond just aesthetics. A large portion of us are prone to having weak and underdeveloped muscles in these areas. That can lead to injury. The hip adductors (better known as the groin or inner thigh muscles) are comprised of a group of five individual muscles: the pectineus, adductor brevis, adductor longus, gracilis and adductor magnus. Together, these muscles are responsible for hip flexion, extension and rotation. Imbalance between the quadriceps and the adductors is quite common in runners and can lead to injury and knee pain.

Article continues after advertisement. Yoga for running - Yahoo Canada Search Results. Yoga for running - Yahoo Canada Search Results. How To Run the Tangents In A Race (And Why You Should!) Each year, since the advent of GPS watches, a massive debate ensues at my local Memorial Day 10K.

How To Run the Tangents In A Race (And Why You Should!)

Why, everyone wants to know, does one person’s watch say 6.31 miles and another’s says 6.42 miles? “This is an outrage!” They cry. Bounce Back After Your Marathon. Yet 13 days later, Hall laced up her spikes again in China, moved her way up throughout the race, and finished as the top American in 20th place.

Bounce Back After Your Marathon

How did she go from completely gassed to racing in top form in less than two weeks? A lot of self-belief and grit, along with a well-thought-out recovery plan, gave her a shot at competing to the best of her ability. For most of us, the marathon is the ultimate goal, and we put little thought into how we are going to bounce back. Still, even if you're not shooting for the ideal short-term recovery, these tips Hall used will help you get back to normal much sooner. Take a dip.

Get protein and sleep. 9 Tried-and-True Approaches to Recovery : 9 Tried-and-True Approaches to Recovery. Welcome back, {* welcomeName *}!

9 Tried-and-True Approaches to Recovery : 9 Tried-and-True Approaches to Recovery

{* loginWidget *} Welcome back! {* #signInForm *} {* signInEmailAddress *} {* currentPassword *} {* /signInForm *} Your account has been deactivated. Please confirm the information below before signing in. {* #socialRegistrationForm *} {* emailAddress *} {* displayName *} Runner's World Newsletters {* /socialRegistrationForm *} Coach Culpepper: Tips For Racing Boston. Get Faster for Your Next Half Marathon. 10 Essential Strength Exercises for Runners. We asked our experts to come up with 10 essential strength exercises for runners. Worried about fitting this routine into your training schedule?

Don’t worry, these 10 exercises take 30 minutes to complete and can be done twice a week. Try adding them to your easy or cross-training days. Planks Prop yourself up on your elbows with your feet slightly apart. What Dehydration Does to Your Body and How You Can Prevent It. The 10,000 meter American record holder will consult with top experts to establish a personalized hydration and fueling strategy that will power her through Rio’s heat at this summer’s Olympic Games. But for us mere mortals, who don’t have access to the guidance of the U.S. Olympic Committee, follow these science-based tips to help prevent debilitating dehydration from derailing training runs and races. Why Hydration is Important When your muscles work, they create heat.

36 Pictures To See Which Muscle You're Stretching. Whether you’re a chronic sitter, a daily exerciser, or a weekend warrior, you probably know stretching is a critical habit. By sending blood flow to your muscles and helping your joints move through their full range of motion, stretching improves your posture and athletic performance while lowering your risk of pain and injury. But when you do yoga or a flexibility routine, do you know which muscles you’re actually stretching?

Or whether you’re performing each stretch correctly? Vicky Timón, a yoga expert and author of “Encyclopedia of Pilates Exercises,” created these beautiful illustrations, and James Kilgallon, CSCS, creator of Mazlo’s Body Maintenance Program, contributed the expert commentary. 1. Muscles highlighted: Rectus Abdominus and External Obliques. Progress from “Today” Speed to Target Speed.

Set your goal pace. It's important to keep ambitious goals within realistic reach. Don't aim to run more than about 5 percent faster than your PR for that distance. If you're an experienced runner who has raced the distance multiple times after good training, aim for 2 to 3 percent improvement at most. Set your pace goal. Five Keys to Winter Training and Racing.

Regardless, we runners will continue to run. We have to. How Not to Be a Head Case at Your Big-City Race. You can’t quiet the crowds. 8 Great Activity Trackers for Runners : 8 Great Activity Trackers for Runners. Refuel to Boost Recovery. 5 Drills to Make You a Better Runner. Three Skipping Exercises These skipping variations increase stride length and knee lift, and improve single-leg balance. How to Improve Your Half-Marathon Performance. Accessorize the long runs. Bucket List: 10 Big City Marathons. Where: Houston, Texas When: Third Sunday in January Approximate Number of Finishers: 7,000 Register: Why Run It: Mild temperatures, averaging around 54 degrees, and a flat course make this marathon ideal for runners with time goals. Six Exercises to Improve Running Form. Get Better, Stay Better.