Tag Archives: runner

Running a marathon? Do this!

27 Wednesday Nov 2019

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Runners, if you have a 5K coming up – keep this in mind, from the International Journal of Sports and Nutrition: Drink 2 cups of coffee about 45 minutes before your run. It’ll increase your speed by 3%. That may not seem like much – but if you run a 5K in about 30 minutes, you’ll shave almost a minute off your time. What’s the magic in coffee that makes the difference?

The combination of caffeine and antioxidants improves blood flow, reduces feelings of pain, and improves diaphragm strength – so you can breathe easier during exertion. So drink 2 cups of coffee about 45 minutes before your run.

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Doctors have discovered the best way to avoid blisters!

31 Tuesday Jul 2018

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Whether you just couldn’t wait to wear your new shoes before breaking them in – or you’re running your first marathon. The answer is: Paper tape.

You know, the medical tape sold in drugstores to hold on gauze? It’s thin and flimsy, but it can prevent blisters. In fact, it works better than powders, antiperspirants, lubricants, Band-Aids or adhesive pads. That’s according to ER physician Dr. Grant Lipman, who also treats endurance athletes who run 25 to 50 miles a day in every kind of climate you can think of.

Dr. Lipman and his colleagues tested paper tape as a method of blister prevention on over 120 runners participating in an ultra-marathon event through the Gobi Desert. They put tape on just one of each runner’s feet.

After the race, only 20% of the runners’ feet that had been taped had blisters. But 81% of the feet that hadn’t been taped were blistered.

So if you hate blisters, get some paper tape. If it works for ultra-marathoners, it’ll work for you.

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Here’s why you should workout in the morning

11 Wednesday Jul 2018

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If you want to get motivated to start working out in the morning, tell yourself “I’m an exerciser!” or “I’m a runner!” Instead of telling yourself, “I’m going to exercise.” Or “I’m going to run.” According to the journal Self & Identity, when people used that strategy, they were better at sticking to an exercise regimen. That’s because you’re giving yourself an identity – not just a command. And that makes you feel like exercising is part of who you are. It also makes you feel like you belong to a community of exercisers or runners. And feeling that you’re part of an active tribe makes you more motivated to keep up.

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Unless you enjoy it – you don’t need to run for hours on end to get fit.

28 Monday May 2018

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According to the American College of Cardiology, a light jog may be the best form of running if you want a longer life. And all you need to do is cover 2 miles. For the study, researchers followed 5,000 healthy people for 12 years. They tracked how often they ran, as well as how fast and how far. And the people who had the lowest death rate were light joggers who ran no more than three times a week, at a slow or average pace, for 15 to 30 minutes at a time. In plain English – that translates to jogging two miles, three times a week. And the best news is that most people find that totally doable – as far as the time they have for exercise. So even though you get bragging rights for running marathons… all you need to do is jog two miles to live a longer life.

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Sweating and being ‘in-shape’ vs. ‘out of shape’

30 Tuesday Jan 2018

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If you break into a sweat climbing a flight of stairs, it may NOT be because you’re unfit. It may be the opposite! In studies, long-distance runners started sweating sooner than couch-potato guys under the same conditions. That’s because sweating is a fit person’s way of cooling the body down quickly. And people who aren’t as physically fit aren’t as efficient at regulating body temperature.

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Can you run a 5K in a WEEK?

14 Tuesday Mar 2017

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If so, you’re a lean, mean, fat burning machine. Researchers from Denmark found runners who logged about 3 miles a week lost an average of 4 pounds in a year – while keeping their diet exactly the same. BUT, runners who also cut back the usual suspects – soda, snacks and junk food – lost 12 pounds on average. And notice I said “cut back” – they didn’t have to drop those fun foods entirely. So lace up your running shoes, do 3.1 miles a week, and you’re guaranteed to lose weight.

Don’t run and TEXT at the same time!

22 Wednesday Feb 2017

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It may seem obvious, but the journal PLOS One says runners who talk on the phone or check text messages don’t get a great workout. Their intensity drops off. So turn off notifications and silence incoming calls… And tune into your workout playlist, instead. Because runners listening to music enjoyed their workout more, ran faster, and burned more calories than those who totally unplugged.

On your next workout, should you run “miles” or “minutes”?

08 Wednesday Feb 2017

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Runners, what makes for a better workout: Running for a set time – or a set distance?
The American College of Sports Medicine says: Think MILES not minutes. Because if you tell yourself, “Today I’m running 3 miles,” you’ll run 3 miles. But if you tell yourself, “I’ll run for 30 minutes,” your distance may vary – and you won’t get a consistent workout. And it really makes a difference when it comes to weight loss. When one group was told to run for 30 minutes a day – and another was told to run 3 miles – the distance group lost 9 pounds… While the group basing their sessions on time GAINED a couple pounds. So when you go for a jog, base it on distance and you’ll get better results.