Want to get out of a food rut or dealing with food allergies? Try a rotation diet! Here are my top 5 tips for a successful rotation diet (or any diet)
Running can be difficult to love 24/7. If your affection for running wanes, one thing that helps bring back the love is perfecting your technique. When out for a run, go through this simple list to check your form. Focusing on your body and how it moves will not only keep you from getting bored, it can also help you avoid injury.
To see what you should be doing with your upper body while running, just keep reading.
If you have a few races under your belt and want to take your training to the next level for faster finish times, add speed work into your training plan. Running coach Andrew Kastor wants to help you set a personal record (PR) this Summer in your next 5K. Here is his four-week plan to get you up to speed — literally. Coach Kastor is a certified USA Track and Field coach who's been running competitively for 15 years. Plus he's married to bronze medalist Olympic long-distance runner Deena Kastor. The man knows running.
To see Coach Kastor's training plan, just keep on reading.
When warming up for a run you have more options than just walking briskly or jogging slowly; you can warm up dynamically. Doesn't that sound like fun! Here are a few moves that prime your body for running:
How do you warm up when you run? Share the details in the comment section below.
Be sure to check out our video of a dynamic warmup for runners.
If you're new to running, but you'd like to sign up for a marathon one day, you'll need to start increasing your mileage. But if you go straight from running 10 miles to 20, you'll not only be tired and sore, but you risk injuring yourself, which prevents you from running altogether. This is where the 10 percent rule comes into play.
The 10 percent rule states: never increase your weekly mileage by more than 10 percent of the previous week. To figure out your current rate of increase, make a note of how many miles you currently run in a week, and add 10 percent to that number; the following week, do the same. The chart below is geared toward a beginning runner who currently runs 10 miles a week but would like to eventually start a marathon-training plan. Keep in mind that the 10 percent rule isn't just for those wishing to race — it can benefit anyone looking to up their mileage!
|Amount for 10% Increase||Total Weekly Mileage|
|Week One||Starting point||10 miles|
|Week Two||1 mile||11 miles|
|Week Three||1.1 miles||12.1 miles|
|Week Four||1.2 miles||13.3 miles|
|Week Five||1.3 miles||14.6 miles|
|Week Six||1.5 miles||16.1 miles|
|Week Seven||1.6 miles||17.7 miles|
|Week Eight||1.8 miles||19.5 miles|
Signing up for a distance race is exciting! But if the length's got you worried, it's good to know that endurance is a skill. Just the act of exercising regularly will help you be able to become stronger and exercise for longer, but there are specific ways you can help your body during vigorous or long-lasting workouts. Here are five tips to help build your endurance.