Faster, Harder, Longer: How to Maximize a Treadmill Workout

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BY Unknown 8:41 AM 0

Faster, Harder, Longer: How to Maximize a Treadmill Workout

Between the sloppy, muddy trails and Spring showers, unpredictable weather this time of year may be one reason to take refuge in your trusty ol' gym. Treadmills might feel safer and more controlled, but you might even find the workout feels a little easier. Don't sell yourself short! Use these tips to upgrade your treadmill time and maximize the benefits of your run.

To Burn More Calories

• Do intervals: Running at a consistent pace is great for longer training runs, but during shorter workouts, increase the intensity by including speed intervals. By alternating between running a few minutes at a moderate pace and throwing in bursts at a quicker pace (or even sprinting), you'll burn more calories, build endurance, and become a faster, stronger runner. Not to mention, intervals have also been proven to fight belly fat. Here's a 30-minute treadmill interval workout for you to try.
• Gradually increase your speed throughout your workout: Running faster burns more calories, and since you don't want to start your run at a seven mile per hour (mph) pace, start out with a brisk walk (four mph) and every two to five minutes, give your speed a little push until you're running at a five to eight mph pace.
• Run longer: It's good to mix up the type of running workouts you do, so on days that you're not running intervals or building up speed, do a longer run at a consistent pace. If you run for 30 minutes (at a pace of 10 minutes per mile) you'll burn 270 calories. Forty-five minutes burns 405 calories, and an hour long run burns 540 calories.

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The Best Advice For New Runners

To Strengthen Your Muscles

• Raise the incline: Hills help to target your thighs, calves, and booty, so pump up the incline and you'll notice a little extra power in your lower body. Doing hill work will also help prevent shin splints.
• Incorporate walking lunges: Slow down the speed, take wider steps, and do walking lunges to tone your tush and legs.
• Let go of the handles and pump your arms: Using your upper body while running not only tones your biceps, triceps, and shoulders, but since you're balancing without holding on, you'll also tone your core.

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Tips for Becoming a Better Runner

To Increase Your Speed

• Incorporate tempo runs: If you want to run faster, you must practice running at a faster pace. Tempo work involves running slightly faster than your normal, comfortable pace for a steady period of time. After warming up, set your desired pace on the treadmill and run. The treadmill is like a metronome forcing you to keep tempo.
• Practice negative splits: This technique involves running the second half of a run at a faster pace than the first half. It seems like it might make your total time slower, but conserving your energy in the beginning and allowing your muscles to warm up will actually help you comfortably increase your pace on the second half of your workout, so you end up with a faster time. Find more about the benefit of training with negative splits here.
• Include intervals with incline: Throughout your workout, periodically raise the incline for a few minutes to represent the hills you'd find on a trail run. Then when you lower the slope to a flat position, you'll feel stronger and be able to run much faster.

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Beginner Running Tips and Tricks

What to Eat or Drink Before a Race

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BY Unknown 8:25 AM 0

What to Eat or Drink Before a Race

The Day Before a Long Run or Race

Drink up:  Divide your weight in pounds by two to determine the number of ounces of water you should drink daily. (For a 140-pound woman, that's 70 ounces, or roughly nine cups.) Going longer than 10K the next day? Take in extra electrolytes. "You lose electrolytes­—minerals like sodium, potassium and magnesium—as you sweat, so it's good to start with a full tank" .

Eat up: Generally speaking, the longer the run, the more carbs you need. For races that last 90 minutes or longer, "increase your daily carbohydrate intake to 60 to 70 percent of your total calories beginning three days before your run". "And spread it out through the day." Translation: Don't simply down a giant plate of pasta the night before. Also, avoid foods high in fat or fiber to keep your belly happy.

Race Day

Wake-up: Drink eight to 16 ounces of liquid. This should be water or a sports drink, such as Argi+, or a combination of both. You can also have coffee, as caffeine may improve performance for some.

One to two hours before: Have a light, 180- to 300-calorie meal with a three to one ratio of carbs to protein, such as a smoothie with frozen fruit, milk and protein powder; one cup of nonfat Greek yogurt with eight strawberries; or two slices of toast with peanut butter.

15 minutes before or at starting line: Drink another eight to 16 ounces of liquid. For runs of less than 60 minutes, stick with water. If you're going long, "definitely use a sports drink, because its carbohydrates will help delay fatigue and give you energy".

First hour: Whenever possible, aim to drink four to six ounces of water every 15 to 20 minutes.

Second hour and after: Continue swigging every 15 to 20 minutes, but to provide muscles with the fuel they need to perform optimally, make sure you're drinking a liquid with carbs and electrolytes, like a sports drink, or try a combination of portable energy gels or chews and H2O. Aim to consume 30 to 60 grams of carbohydrates per hour during efforts that last longer than an hour.Find out more:How much water you really need to drink

Finish line: As soon as possible after finishing, have a snack or a drink that contains about 20 grams of protein and is high in carbs. "To jump-start recovery, it's best to take in something right away to help rehydrate muscles and stimulate muscle repair and rebuilding". Some good bets include a protein recovery drink, a yogurt smoothie made with fruit, or Forever Lite Ultra Protein Shake.

Rest of the day: To rehydrate, drink water as usual and try the pee test: "Your urine should be light yellow, like the color of lemonade". If it's darker—the color of apple juice, say—keep sipping. If you're a heavy or salty sweater, replenish lost sodium with a handful of salty food, like pretzels or salted nuts, or an electrolyte drink.

Torch Belly Fat: Running Interval Workout

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BY Unknown 3:49 AM 0

Torch Belly Fat: Running Interval Workout

You've overstayed your welcome, belly fat. If you've been running consistently but still, you look down and can pinch an inch (or several) from your middle, it's time to kick that gut to the curb. Crunches aren't the answer, so change things up by adding high-intensity intervals to your routine. We recommend doing this 45-minute running workout outside; not only will it help diminish your waistline, doing speed intervals will also help increase speed and endurance.

After completing a five-minute walking warmup, repeat the below workout 35 times, and end with a five-minute walking cooldown.

TIME	PACE	CALORIES BURNED
30 seconds	Walk briskly (about 4.6 mph)	2
20 seconds	Run moderately (about 6.7 mph)	3.3
10 seconds	Sprint as fast as you can (about 8.6 mph)	2.2

Calories burned per minute: 7.5
Calories burned for warmup and cooldown: 40
Total calories burned: 302.5

*All calculations are based on a 130-pound woman.

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The 10 Biggest Running Mistakes You're Making

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BY Unknown 3:24 AM 0

The 10 Biggest Running Mistakes You're Making

Whether you're new to running or have a few races under your belt, the way you run might be the reason you can't seem to shake off those lead legs. Take a look at this checklist to be sure you aren't holding yourself back with these running mistakes. Changing one of these bad habits may just be the key to your next easy, breezy run.

1. You don't switch your route: Same time, same route can make for a boring workout — and stats that don't ever improve. Switching up your route will challenge different muscles, keep you motivated, and improve your running skills. Don't stick to your tried-and-true trail. Find out more: Tips for Becoming Better Runner
2. You don't fuel right: You may be able to power through a short run without any food, but if you're going long, you need fuel and water. Time your run so it's two to three hours after a meal, or have a snack full of carbs and protein about 30 minutes to an hour before you go for a run. Don't forget to drink plenty of water well before you step out; drinking too much right before you go can cause cramps.
3. You don't warm up: Starting your run at full force is not a good idea. You'll feel sluggish, tight, and discouraged if you don't warm up before that sprint. Do a light jog or five minutes of brisk walking before starting your actual run.
4. You don't cool down: You came, you conquered, you're done with your run. Don't stop now, however; you still need to take a few minutes to stretch your warmed muscles to help you recover. Postrun stretches will help increase your flexibility and reduce muscle soreness.
5. You don't check your form: Running may seem natural, but a few body adjustments can make a big difference, allowing you to run faster, longer, and more efficiently. Make a mental note to pay attention to your running form every once in a while; your shoulders should be relaxed and down, your arms should swing parallel to the ground (without crossing your midsection), and your head should be up and looking forward, not down.
6. You don't challenge yourself: If you want to be a better runner, you need to up your pace. Intervals and tempo runs help you increase your speed in the short term, so that in the long run, you become a faster, better runner.
7. You run in the wrong gear: Sweat-soaked cotton shirts, shoes without enough support, and pants with chafing seams — all of these can cut a run short or at least make you not want to go out again. Invest in a few key pieces once you've upped your mileage; you'll be surprised how much what you wear matters.
8. You push yourself too hard: Challenging yourself is great, but doing too much too soon is a common cause of runner burnout, not to mention injuries. Start off slow and gradually increase your pace as you get more comfortable. Remember not to ramp up your mileage too quickly; increase your total by only 10 percent every week.
9. Your strides are too long: It may feel good to bound down that trail, but if you make a habit of taking too-long strides, you may tire more quickly. Shorter strides are also easier on your knees, so if you find yourself going long, shorten your steps to see if it feels better.
10. You're not consistent: It's not going to get easier unless you stick with it. Try to run three times a week if you want to become a better runner; you'll be amazed at how much easier that three-miler seems after just a few weeks of running.

Are You Making These Running-Form Mistakes?

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BY Unknown 11:10 AM 0

Are You Making These Running-Form Mistakes?

Running is all about putting one foot in front of the other. Sounds easy enough, right? But if your running form is off, then you'll likely end up with aches, strains, and injuries that could keep you from lacing up your sneakers at all. If thoughts of warmer weather are inspiring you to hit the treadmill, trail, or road, or you're training for your first 5K or full marathon, make sure to avoid these running-form mistakes.

Head

Prevent neck strain and encourage an open throat for easy breathing by keeping your head stacked over your spine. Avoid tilting it up or down toward your chest, as this could strain the neck. Correct head position also encourages a straight, upright stance, which makes you a more efficient runner. Be mindful about relaxing the muscles in the face, wearing sunglasses to prevent squinting, and relaxing your jaw, since not doing all three of these can lead to a headache.

Shoulders

Without even realizing it, you may be running with your upper back and shoulders tensed up toward your ears. Every so often, take a nice deep breath in and as you exhale, relax your upper torso and actively roll your shoulders back and down toward your pelvis. Do a self-check to make sure your shoulders are stacked over the hips — hunching the upper body forward not only makes it difficult to breathe, it also puts pressure on your lower back and knees.

Arms

Leave the side-to-side swaying arms for the dance floor. Your arms shouldn't move across the midline of your body when you run — it uses up energy, tires your muscles, and actually interferes with the forward motion of your body. To increase your speed and endurance, focus on pumping your arms in a fluid motion, forward and back, keeping your elbows at 90-degree angles.

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Hands

Clenched fists translate to tense arms and shoulders, which tires your muscles and can cause a dull, achy sensation. Not to mention, it also makes you look like an angry runner! Maintain a sense of relaxation in your torso by running with a slightly open fist, pretending you're holding an egg in each palm. With a normal running pace, the hands shouldn't come higher than the lower breastbone.

Hips and belly

Many runners complain of lower back pain, and one reason is because they don't engage their abs. While running, concentrate on drawing your navel in toward your spine to keep your pelvis and lower spine stable. With the hips staying directly below the shoulders, tuck your pelvis under slightly as if you're sitting on a stool. This will help you engage your lower abs and keep the spine straight.

Feet

Where your feet strike is a big debate among runners. In order to land with the least amount of jarring pressure on your ankles and knees and have the ability to push off the ground with great force, it's best to land on the midfoot — not on the heel. The foot should be in line with the knee and chest when it makes contact with the ground. Then roll forward quickly onto the toes, pushing off the ground with each step. Landing softly is key — no one should hear you pounding your feet as you run. Think of yourself as a deer, quietly and effortlessly bounding as you move.

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How to Breathe When Running

Why Do My Legs Itch When I Run?

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BY Unknown 5:02 AM 0

Why Do My Legs Itch When I Run?

It's a beautiful Spring day. There's a cool breeze blowing, not a cloud in the sky, and it's inspired you to lace up your shoes after taking a break from running all Winter. A few minutes into it, you start to experience an itchy sensation all over your legs, and it's so overwhelming that you have to stop running to scratch. What gives?

As your heart rate increases, blood flows faster, and the millions of tiny capillaries and arteries in your muscles begin to expand rapidly.
The capillaries stay open to allow for maximum blood passage when you're fit, but if you're out of shape, your capillaries tend to collapse, not allowing as much blood to pass through. When your capillaries expand, the surrounding nerves become stimulated and send messages to the brain. Unfortunately, your itchy legs are the price paid for falling off the exercise wagon. So if you want to prevent itchy legs, keep up with your regular exercise routine.

Itchy legs are no cause for alarm, that is unless the itch is accompanied by hives. Exercise-induced urticaria is in a sense an allergy to exercise, and if you're also experiencing stomach cramps, swelling of the face or tongue, or difficulty breathing, seek medical attention immediately.

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How to Breathe When Running

How to Breathe When Running

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BY Unknown 3:04 AM 0

How to Breathe When Running

Ever wonder why some days you feel like you can keep running and running, while on others you have zero stamina? Certainly the amount of sleep you got the night before, stress levels, and diet play a role in how you perform during your runs, but how you regulate your breath during your jogging session also effects your energy levels. Here's how to power your muscles with fresh oxygen on each stride.

Learn to breathe deeply: Your lungs are just a bit smaller than your ribcage, but most people tend to use just the top third of this powerful organ.
When you take a deep breath, you are expanding the lungs, pressing down the diaphragm, and causing your abdomen to expand as your lungs fill with air. Learning to breathe this way while running helps you take in lots of oxygen, preventing dizziness and nausea. With a little training and some stretching you can breathe to your full potential and increase your endurance. Cross-training with yoga and Pilates can also help you learn to breathe from your diaphragm. 

Match your breathing to your steps: For an easy-paced run, inhale for three or four steps, then exhale for the same amount. Count the steps in your head while you adjust to breathing on tempo. If you are running more intensely, your breathing tempo will increase to support your increased energy output and become faster — a breath in for one to two steps and out for one to two steps. If you can't match your steps to your breathing tempo, then you are trying to run too fast; slow down, and get back into your rhythm.

Breathe differently in cooler temps: It's important to breathe through your nose while running in chillier weather because cold air is dry and breathing through your mouth increases the dryness while decreasing the temperature of the air. Since your lungs do not like dry air, you can experience asthma-like symptoms, like wheezing and coughing, when breathing cold air in through your mouth. Breathing through your nose not only filters out air impurities, but also warms cool air to body temperature, creating less shock for the lungs to decrease those asthma-like symptoms.

Learn to breathe through your nose: If nose breathing is difficult for you, start experimenting with the technique now before the temperature drops drastically. Breathing through the nose helps you breathe more deeply and efficiently, which will ultimately help your running no matter what the temperature is. If you plan to run in cold temps and have yet to master nose breathing, you can try wearing a bandanna (or a shirt that can be pulled up far) over your nose and mouth to help trap the moisture of your breath and humidify in the air before it reaches your lungs.

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How Much Should You Exercise to Lose Weight?