Tag Archives: running

Want to boost your fitness to the next level?

12 Tuesday Oct 2021

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Don’t coast on the downhill – put your back into it! Research from the Journal of Science and Medicine in Sport says runners and cyclists who keep their momentum going downhill increase their overall exercise intensity. So if you’re running, take longer strides – cycling, use a higher gear. Because maintaining that intensity can put you on a faster track to fitness.

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Taking a walk, or going for a run? Please be careful!

20 Thursday May 2021

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Here are two indicators someone is following you with the intent to do you harm. These come from former CIA agent Jason Hanson. 

The first sign is WAY too much eye contact. Normally, when we make eye contact with a stranger, we break it after a second. But an attacker will maintain eye contact because you’re their target and they’re trying to intimidate you. 

The second sign that someone means you harm: They match the pace at which you’re moving.Normal people will vary their walking or running pace because it feels uncomfortable being in sync with a stranger. 

So if you notice too much eye contact, or someone’s in sync with your pace – get to safety immediately.

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Good news for runners who love to shop!

17 Monday May 2021

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If you’re a runner AND a shopaholic, I have good news: You have a legitimate reason to buy more running shoes! Because runners who rotate between two or more pairs of shoes lower their risk of injury by nearly 40%! That’s according to the Journal of Medicine and Science in Sports. The reason? Because different shoes create different impact points when our feet hit the ground, which reduces the repetitive stress on our joints. So if you’ve been dying for a cute pair of hot pink Nikes AND Adidas, you have a great excuse to buy them.

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Get a good exercise playlist together.

08 Thursday Apr 2021

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Because a steady beat can help you run longer and more efficiently. And picking up your pace just 10% – from 140 beats per minute to 155 beats per minute – can reduce the stress on your knees! That’s because shorter steps reduce impact. You can use an app like Cruise Control Run, which will change the beat of any song on your smartphone to match your desired pace.

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Make cardio workouts better!

24 Wednesday Mar 2021

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Sometimes, it’s hard to get going when you’re doing cardio – like running or Spinning. But just give it 4 minutes. That’s about how long it takes for our cardio-respiratory system to get going – which helps us use oxygen more efficiently. Once that kicks in, you won’t be panting and gasping for air, and exercise will feel easier.

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Want to boost your brainpower?

04 Thursday Feb 2021

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Get more exercise! Researchers at the University of Otago in New Zealand found that the oxygen-rich blood flooding the brain during exercise helps sharpen the mind. And adults who exercised regularly, regardless of age, performed better on difficult cognitive tasks compared with those who exercised less. And it doesn’t matter whether it’s 60 minutes of vigorous exercise, like running sprints, taking a brisk 10-minute walk around the block three or four times a day, or doing light resistance training in your own home.

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Walking, jogging and running boosts brain health.

05 Wednesday Aug 2020

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And not because of calories burned, or exercise intensity. It’s because of your FEET!

According to New Mexico Highlands University, each impact of the foot creates pressure waves in the arteries, boosting the blood supply, and optimizing brain function. Walking significantly boosts blood flow to the brain… and running does even more. But exercises like biking don’t have the same effect on the brain’s blood supply. So while all types of exercise are good for overall health, ones where your feet strike the ground may be best for your brain.

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You don’t need to practice yoga to center yourself and be mindful.

24 Wednesday Jun 2020

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Try this mindfulness technique, no matter what type of exercise you enjoy. It comes from trainer Nora St. John: Every 5 minutes during your run, bike ride, or rowing session – take out your earbuds or pause your workout playlist, and tune into your breathing and body movement. Make sure nothing feels off or awkward, and correct it if it does. St. John says that will help you become a more efficient exerciser and help prevent injuries.

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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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It’s time to start running regularly again…

24 Tuesday Sep 2019

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…because we run FASTER in the Fall! That’s from running coach Michael Melinoitis. Because when the weather’s cooler, with less humidity, running takes less effort and there’s less resistance in dry air. So even at the same heart rate, you’ll go faster. The best weather for a run? 45 to 55 degrees Fahrenheit… or 10 degrees Celsius. That’s why there are more marathons in the Fall.

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