Why are American women running faster than ever? We asked them — hundreds of them.

More than 450 women raced in the U.S. Olympic Trials marathon in Atlanta on Saturday. That’s a huge number, reflecting changes in rules, innovative shoe technology and a sea change in women’s running.

via Pocket https://ift.tt/2PDgpuN

13 Tips For Running Your First Race

So you've decided to run a race -- congrats! Paying the registration fee is the first and probably easiest step. Now it's time to get out the calendar and start plotting the next couple of months leading up to the big day.

via Pocket https://ift.tt/1wHLgIh

From catcalls to murder: What female joggers face on every run

It happened to her during a jog on her college campus just after noon local time. The van's driver had both his hands outstretched, holding a phone sideways, pointed directly at her as he took photos.

via Pocket https://ift.tt/2omzAuS

8 Tips for Running in Your 50s and Beyond

Symphonie

via Pocket https://ift.tt/2H0sXq3

Why Your Warmup Matters More In Winter

Warming up is important, no matter the weather. It primes your muscles and cardiovascular system for exertion. And while researchers aren’t sure it’ll help prevent injury in straight line sports like road running and cycling, they do know it can improve performance.

via Pocket http://ift.tt/2F2ZPgo

Why Stair-Climbing is Good for Runners

Moore adds that stair-climbing “forces you to utilize muscle stabilizers, like the gluteus medius, that get neglected during regular runs,” because you’re balancing on and activating one leg, briefly, as the other moves to the next step.

via Pocket http://ift.tt/KHmX7N

Top 10 Best Exercises to Do at Home with No Equipment

While weight training is perfect to get whatever fitness results you want – losing fat, gaining muscle or keeping fit – the required equipment isn’t always accessible.

via Pocket http://ift.tt/1TIKJzG

Why Stair-Climbing is Good for Runners

Weave these stair workouts into your weekly training and watch your performance reach new heights. Run Up Like. . .

via Pocket http://ift.tt/KHmX7N

How to Train for a Marathon on Three Days Per Week

Q I’m training for my fourth marathon, and I find that if I run more than three times per week, I get injured. Is it possible to train for a marathon and improve my time on three days per week? – DAVID A What a great question, David.

via Pocket http://ift.tt/1m9sAYD

'What Are Ya'll Running From?'—Tennessee Half Marathon Hecklers Go Viral

It was like a scene straight out of the classic film “Deliverance” — except it was along the course of the Franklin Half Marathon in Tennessee earlier this month.

via Pocket http://ift.tt/1Ig2lde

Good Reasons to Love Training Through Summer

After the winter many of us suffered through, now you're complaining about the heat? Yes, it slows your pace--by 1.5 to 3 percent for every 10-degree jump above 55°F, in fact. And it can sap your enthusiasm.

via Pocket http://ift.tt/1KZUmpK

Power Up, Over, and Down Any Incline

Check out these tips to help you kill the hills. Australian miler Herb Elliott's gut-churning sand dune workouts prior to his 1960 Olympic gold helped establish hill training as critical to every serious training plan.

via Pocket http://ift.tt/VHS9ZB

Hill Repeats You’re Not Sick Of

Hill workouts are the most sport-specific strength training you can do for running. But not all repeats need to be “Run up this hill. Jog down.” Here are a few new ideas from USAT-certified coaches to mix up your next set of repeats. Benefits: Builds run-specific strength for longer events.

via Pocket http://ift.tt/153ShHY

Mastering Hill Workouts

It's the worst-kept secret in running: If you want to improve strength and speed, run hills. Recently, I did a trail run in Seattle with Tony Young, the world record-holder in the mile for men age 45–49 (4:16.09).

via Pocket http://ift.tt/1DuJ5rA

12 Exercises To Build Your Running Body

The Runner 360 is an all-around strength program for runners who prefer the outdoors or their own living rooms to the weight room.

via Pocket http://ift.tt/1AwhxSK

A Runner's Guide To Ice Baths

The usefulness of ice baths is debated, but there’s a compromise. Eggs are good for you. Eggs are bad eggs for you. Eggs are good for you. If you’re middle-aged like I am, you’re used to conflicting advice on everything from nutrition to stretching to training volume and intensity.

via Pocket http://ift.tt/Y9IkWn

Why Stair-Climbing is Good for Runners

The plyometric motion strengthens your muscles, heart, and lungs for better running. If you borrow one element (besides running) from Rocky Balboa's training regimen, make it stair-climbing.



via Pocket http://ift.tt/KHmX7N

7 Plank Variations for a Strong Running Core

Your core muscles, which include your abs, glutes, hips and lower back, work together to hold your torso solid when you run. They also keep energy from being wasted, prevent a litany of injuries and power your stride. One of the best ways to strengthen your core is by performing plank exercises.



via Pocket http://ift.tt/1Afwu8T

Core Exercises for Runners : One-Legged Crunches

It’s also good to mix up your workouts and keep your muscles guessing. The one-legged crunch is a good example of a core exercise that’s a little different from the norm. This video breaks it down further. Do 2 sets of 10 with each leg.



via Pocket http://ift.tt/1G9y6qE

Double Time : Working Out Twice A Day

Running on tired legs isn’t fun, but it will teach your body how to finish a race strong. The standard double day is hardly a foreign concept to endurance athletes, but double-dipping with two hard workouts is a different thing altogether.



via Pocket http://ift.tt/1m32n0F