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3 Exercises to Train Your Mind. What percentage of performance on race day is mental: 50 percent; 75 percent; 95 percent?

3 Exercises to Train Your Mind

And how often do you train your mind? Many athletes would readily admit that more than 70 percent of our performance depends on our mental outlook, yet most athletes spend little to no time training their mind. Our mental race dialogue is built upon what we do in practice. We can't flip a switch and expect to have a positive mental dialogue (that we actually believe) during a race unless we've practiced the same dialogue in training. Train your mind and prepare to battle negative race-day banter with three simple techniques. Superman Booth Clark Kent was a dorky awkward looking reporter badgered by Lois Lane until he stepped into a phone booth. Create your own imaginary phone booth where you feel extraordinary. Helium Balloon What does your inner voice say to you? Stickers Give yourself permission to be a kid again.

Perfect Practice Put your mental strength to the test. Tips for Energy-Efficient Running. The subject of clean energy is an important one today.

Tips for Energy-Efficient Running

There are many good reasons to reduce our over-reliance on carbon based fuels, become more efficient in how we use energy, and use clean fuels that don't create as much waste and environmental damage. The same is true for the way we take care of our own bodies, which can be viewed as a microcosm of the world around us. ChiRunning and ChiWalking are meant to set up the conditions so that: 1. You are more energy efficient. 2. In our many discussions about energy efficiency and clean sources of energy, it was difficult to narrow down the topic. It's worthwhile to stop and ask yourself, "What is my energy source? " As you become more efficient with your running, you can reduce your reliance on inappropriate muscle usage. Running with tight glutes, tight shoulders, or a tight pelvis can increase the workload to other muscles. Every aspect of ChiRunning and ChiWalking is about creating energy efficiency and preventing injury.

4 Mental Tips to Boost Your Run. 1.

4 Mental Tips to Boost Your Run

Think Positive. Your mind believes what you tell it. So why not fill it with positive thoughts about your running? Positive thoughts often lead to positive results. This is especially important on race day. More: 3 Ways to Stick to Your Running Resolution 2. 3. More: How to Set Your Running Resolution 4. First, you are giving your mind positive thoughts of feeling good and running within or even beyond yourself.

The more you think positive, the more you believe in yourself, the more you imagine, and the more you fantasize, the more your mind will accept what you are giving it and make running as you want to run more obtainable. More: 6 Tips for Turning Your Resolution Into Reality Sign up for your next race. The Diet Detective: How to Perfect Your Posture. Want to look slimmer without doing any "real" work?

The Diet Detective: How to Perfect Your Posture

How about getting rid of back and neck pain? It all starts with one simple thing: posture. We talked with a few posture experts, and here's what they had to say: Why is good posture so important? Nothing ages you faster than a stooped posture. And finally, posture is the single most important factor in the health of your back and joints. What are the main culprits responsible for our terrible posture? As we age and work in sedentary jobs, there is a tendency for our heads to go forward, our shoulders to round and our bodies to slump from performing tasks in the same poor postures every day, says Marilyn Moffat, a professor at New York University and author of Age-Defying Fitness (Peachtree, 2006). Basically, we sit too much. How should you sit? "You want to maintain the natural curves of your spine. What effect does posture have on back, neck and joint pain? How do you know if your poor posture is contributing to your pain? Dr. How to Beat the Wall During Your Marathon.

Every year hundreds of thousands of runners will have the opportunity to "hit the wall.

How to Beat the Wall During Your Marathon

" "The wall" is defined as that period in a marathon when things transition from being pretty hard to being really, really hard. It is the point where your body and mind are simultaneously tested. It's the perfect intersection of fatigue and diminished mental faculties. Or as you most likely remember it, it's the exact point where all your pre-race plans went out the window. How you handle "the wall" can literally make or break your marathon. More: Getting Past "The Wall" on Race Day Much like the Bermuda Triangle, "the wall" is a simultaneously mythical yet very real space.

Let's face it, 26.2 miles is a really, really long way to go. Great Expectations "The wall" feeds off the games your mind plays during the taper period. And then when the gun goes off and fully tapered, that 7:45/mile pace quickly becomes a few 7:25s until things really go badly later on. Mind Games: 10 Steps to a Successful 10K. Harder to find these days, but a fun distance to run, the 10K can be a great bridge between a 5K and a half marathon.

10 Steps to a Successful 10K

The 10K is twice as long as a 5K, but in many respects it's a more enjoyable race. Instead of shifting immediately into 5th gear from the starter pistol, the 10K allows for a little more time to get in your groove. While the 10K pace may be a little toned down from the 5K, it's still moving at a pretty good clip and for twice the distance. Speed training is a component of 10K training, but endurance-training is really the key to a successful a 10K. Working to maintain your speed over a longer distance is now your primary focus. More: 10 Tips for Your First 10K Listed below are several tips to help you achieve great results with your next 10K. 1. Having a solid base before beginning your 10K training, will ensure that you're acclimating only to the new training demands.

More: 7 Running Experts on the Art of Base-Building 2. More: 4 Tips for Group Runs 3. Do your homework. 5 Running Tips for Beginners. If you're new to running, keep these tips in mind to reach your potential.

5 Running Tips for Beginners

More: Running Tips for Newbies Start with low mileage. If all you can run is a half mile, quarter mile or even a few hundred feet, that's OK. Add a little more distance at a time and in no time you'll be up to a 5K or more. If you decide to increase your mileage all at once, you will risk injury or just simply burnout. Get yourself fitted for a good pair of running sneakers. More: The Importance of a Proper Shoe Fit Don't run too often. More: Why Rest Is Key for Runners Drink lots of water. Don't compare yourself to other runners. Sign up for your next race. How to Find a Race Pace That Works. Setting a good race pace is important runners of all experience levels.

How to Find a Race Pace That Works

But how do you set a good pace that won't have you crashing before the finish line? In this video, Matt Fitzgerald, author and running coach, shares his strategies for finding a race pace that's comfortable, effective and will have you running your best when it counts most. Related Articles: 7 Ways Runners Can Avoid Overtraining Your Race-Day Running Guide.

Life Lessons from Charles Atlas. © Charles Atlas, LTD “Let Me Prove in 7 Days That I Can Make You a New Man!”

Life Lessons from Charles Atlas

“The Insult That Made a Man Out of Mac” “Hey, Skinny! Yer Ribs Are Showing!” It’s an ad the majority of readers out there can easily conjure up in their heads. The name associated with that image is just as familiar as the ad itself: Charles Atlas. That these two images go hand-in-hand may have led you to see Atlas the man as a cartoonish caricature, or to view him in the light of the thousands of sometimes shady modern-day fitness hucksters who have taken Atlas’ old mail-order business model and ramped it up for the online age.

But Atlas was that true rarity, a man equal to the marketing hype—the real deal. For the men who lost confidence in themselves during the Great Depression, Charles Atlas was a source of hope and inspiration. Lessons in Manliness from Charles Atlas Turn your weaknesses into strengths. Charles Atlas was born Angelo Siciliano in Acri, Italy in 1893. But the pummelings continued. Sources: The Benefits of Minimalism – Simplicity and Freedom. “Perfection is achieved, not when there is nothing more to add, but when there is nothing left to take away.” - Antoine de Saint-Exupery Spring Break of my freshman year of college I went on a 4-day backpacking trip in the Gila Wilderness of New Mexico.

The Benefits of Minimalism – Simplicity and Freedom

My partner in adventure, Lucas, was a former Wyoming backpacking guide turned potter-philosopher, the perfect companion for days wandering the woods processing what comes about with the sudden cleaving from the static of modern living. A year prior we had traipsed around Wrangell-St. Elias National Park in Alaska on a 14-day trip that cemented our friendship…and wanderlust. While discussing the details of the Gila trip, we decided to challenge ourselves to go ultralight. I started with a quick kill of substituting a one-man bivouac sac (1lb 10oz) for the two-man tent (9lbs) I had previously carried. After 4-days we had covered over 25-miles, but it had seemed much less. The Goods Life “The things you own end up owning you.” 1. 2. 3. 4. 5. Beginner’s Guide to Long Distance Running. Editor’s Note: This is a guest post from Matt Frazier. For the past few decades, running hasn’t seemed so cool. For most guys, the thought of running–not for another sport or because you’re being chased, but for its own sake–conjures up images of high school gym class.

Or maybe a skinny guy in short shorts. But that’s all changing. Runners like ultramarathoner Dean Karnazes are giving distance running a new face, and redefining our image of what a distance runner’s body looks like. Even what we wear on our feet is changing: the barefoot running movement and minimalist barefoot-style shoes like Vibram Fivefingers (regardless of what you may think about how they look) are bringing to the sport hordes of new people who a few years ago would have sooner ripped their toenails out than go for a run. If you’re one of those new to the sport, or even if you’ve run a bit in the past but never seriously trained for anything, here’s what you need to know to enjoy it and keep from getting injured. Why? Bike Touring: A Beginner’s Guide. Editor’s note: This is a guest post by Bryan Schatz.

I glanced back and there was my long-haired friend Dan just behind me, pedaling like a madman up yet another endless hill. His face was red with fury, sweat dripping onto the handle bars and his eyes fixated on the white painted shoulder line separating us from the speeding maniacs that frequented this road: Pacific Coast Highway in California.

The false summits had become the source of too much agony over the past few days and now he didn’t dare look more than five feet ahead of him. Our legs were constantly cramped, our bodies sun burnt and sore, and we’d forgotten to apply the Chamey Butter to our punished asses almost every morning. This is what bike touring means: It means adding a rack or trailer to your bike, stuffing two panniers to the brim with food, water, clothes, jackets, equipment, books, maps, a sleeping bag, a tent…maybe more. Sound fun? Despite the hardships, journeys atop bicycles are immensely enjoyable. Two Wheels to Freedom-Part II: Gearing Up for a Bike Tour. Editor’s note: This is a guest post from Bryan Schatz. Leaving off from the previous post on the nature of bike-touring and what to expect, the following is a basic overview of equipment and things to consider in order to prepare for a bike-tour.

Invariably, the particulars of each tour will vary depending on your particular style. As outlined previously, dirt bag travel is quite different from the more comfortable variety. That being said, there are a few basic aspects that should be understood by all would be adventurers when preparing for an extended trip aboard your trusty, two-wheeled machine… Terrain, Climate, and Duration The components and equipment you ultimately purchase will depend on the type of trip you are going to take. Say, for example, you will be pedaling on dirt roads, rock and root-laden single tracks, or deep in the backcountry; your needs will be quite different from the road cyclist. Bicycle Components Frame: Your frame needs to fit, and it should be made of steel.

Boxing Stance and Footwork. Image from arwriterphotog Editor’s note: This is a guest post from Chad Howse who is doing a series of posts for AoM on the basics of boxing. Thanks Chad! In this installment of the “Boxing Basics” series I’m going to cover proper stance as well as a bit of footwork. There are a couple things you want to accomplish in your stance. One, you want to be ready to react, which means having your knees bent in an athletic stance with the weight on the balls of your feet, and two, you want to protect yourself.

Take a look at the tips after the video for some extra info. Note: The video primarily shows an orthodox stance. Video Tips 1. If your feet are too wide you might have more balance, but you’ll also lose some power on the dominant hand. Also, don’t keep your feet in a straight line; this will take away from your power. 2. I say have your back foot slightly out to the side, but don’t go overboard. 3. 4. Keep your knees bent with the weight on the balls of your feet. 5. Tagged as: boxing basics. Boxing Defense. Editor’s note: This is a guest post from Chad Howse who is doing a series of posts for AoM on the basics of boxing. Check out Part I and Part II. In a sport where the objective is to hurt your opponent more than he hurts you, defense is a pretty important thing, which is why we’ll be covering how to defend yourself from getting hit before we go over punching.

The first thing that should be understood about defense is that it is more or less done to serve another purpose. You’re not blocking just for the sake of not getting hit, but blocking to get in a position to return an effective punch that will hurt your opponent or lead to a punch that’ll land flush. There are two methods to do this: 1. 2. In the following video I’ll be showing you examples of how to defend against each punch, either by blocking or slipping. Video Tips Mix it up Don’t rely on just blocking or just slipping. Stay tight You’ll hear announcers say, “This guy has some tight defense.” Be on balance Don’t give anything away. How to Punch: The Jab and Cross. How to Throw a Hook Punch and Uppercut Punch. Punching Combinations for Boxing. Increase Punching Power.

How to Wrap Your Hands for Boxing. How To Win a Street Fight. How to Make and Use a Bulgarian Training Bag. Workout Routines - Workout Plans for Men & Women. Plans. Perfect Practice: Train to Race.