Running

Anyone who runs a 10.5-minute mile needs to listen to this new 5K playlist on her next run. There's a little something for every runner's needs in this perfect blend of rock, pop, and soul. Subscribe to the Spotify playlist, then keep reading for the full list of songs.

If you want to torch calories and tone your tush, running is one of the most effective forms of exercise. The problem is, it leaves your upper body and core high and dry, and if you forget to stretch, you're left with tight, tense muscles that could suffer an injury that keeps you from lacing up your sneaks. Here's a 60-minute running workout that includes one-minute strength-training intervals as well as a short stretching session at the end.

0:00 - 5:00 — Warmup — brisk walking
5:01 - 15:00 — Run (fast pace)
15:01 - 16:00 — Push-Up Walks
16:01 - 21:00 — Run (fast pace)
22:01 - 23:00 — Plank With Arm and Leg Reach
23:01 - 28:00 — Run (fast pace)
28:01 - 29:00 — Mountain Climbers
29:01 - 34:00 — Run (fast pace)
34:01 - 35:00 — Burpees
35:01 - 40:00 — Run (fast pace)
40:01 - 41:00 — Three-Point Touches
41:01 - 46:00 — Run (fast pace)
46:01 - 51:00 — Cooldown — walking
51:01 - 60:00 — Stretch session

Keep reading to see the six essential postrunning stretches.

Whether you run on a treadmill and glance at the display, or keep track of your run outside with a GPS, you understand that it's nice to know how many calories you're burning, especially if weight loss is one of your goals.

Here's a nifty chart to let you know what your pace and workout time translates to in calories burned. It can also help you figure out how intensely and how long you need to exercise in order to negate the cupcake you savored at lunch.

*Calculations based on a 130-pound woman

You can be excused if your excitement to finally run in good weather has been dampened by a stretch of runny noses, itchy eyes, and nonstop sneezing. Allergy discomfort can be enough to prevent anyone from wanting to skip their daily workout, so keep sneezing and sniffling at a minimum with these tips for dealing with allergies while on your outdoor runs.

Check the counts: Some days are just made for the treadmill, especially if high pollen counts would mean you'd be suffering through your entire outdoor run. Make a habit of checking pollen and mold counts every day, and ditch your outdoor exercise when counts are the highest. Try Pollen.com for forecasts in your area. If you're not quite sure what triggers your allergies, then go to the doctor for an allergy skin test that will help you figure out what to watch out for.

Pick your time: Pollen counts are usually the highest in the mornings, so if you are feeling sneezy and stuffed up after every morning run, then try to move your running time to later in the day. Going in the evening may be your best option.

Change out of your clothes: Exercise clothes can carry allergens, so make sure you change — and shower — as soon as you get home to limit your exposure.

Prevent discomfort: If you know you're going to be running in high-allergen situations, then take a few preventative steps to make your workout a success. Wear sunglasses to protect your eyes from pollen, and take your allergy medication — as long as it's nondrowsy and nondrying. Medication and inhalers that open up your air passageways can actually make your symptoms worse, so plan to take these at least an hour before your run.

It's tough to keep dragging yourself to the gym's treadmill when the sun is shining so warmly outside. Before lacing up your sneaks to hit the open road, here are some reasons you might want to spray on a little bug spray and find some woodsy trails instead of pavement.

1. Sticks, boulders, and streams: With the unpredictable surface, trail running is like doing a natural obstacle course — you can't just run in a straight line. Varying your steps prevents overuse injury and tones your lower body more effectively, and because you have to stay more alert, it also prevents boredom.
2. Shady trees: When it's hot, going outside for a run feels like you're baking in an oven. Tall trees found in the woods make for a cool, shady run that can be 10 or more degrees cooler than the open road. Without your energy feeling zapped from the oppressive heat, you'll be able to cover a longer distance and run more intensely while also preventing heat exhaustion.
3. Ahh, the fresh air: When you're huffing and puffing during a run, the last thing you want to do is inhale car fumes. There's no pollution in the woods — all you have to breathe is the fresh oxygen given off by the trees and plants. There's also no noise pollution or the danger of getting hit by a car, so you'll feel less stressed while running in nature.
4. Soft earth: Going from the more-forgiving surface of the treadmill belt to the hard, dense pavement can be so jarring on your joints that pain prevents you from being able to run at all. Well-loved trails offer a much softer surface that absorbs shock with each step, which means less impact on your joints.
5. Hills: Woodsy trails are often naturally hilly, and although you may loathe inclines, you'll love the way they make you work harder and end up toning your legs, tush, and core, as well as your arms. Stronger muscles not only make you feel more confident in your bathing suit, but they'll also help you build speed and endurance.

The right foods are essential for fueling runs — it can help prevent fatigue, cramping, and next-day soreness. While most experienced runners already have their running meal plans down to a science, marathon expos are always a great place to check out what new products are about to hit the market. Maybe trading your tried-and-true bowl of oatmeal for one of these new offerings will be what it takes to get you to that extra mile!

Koru Yogurt

If popularity was any indication, it looks like Koru could be the biggest thing since Greek yogurt. At the expo, vendors couldn't keep the product in stock fast enough! Described as "creamery style yoghurt," Koru is made from cow's milk and comes in five fruity flavors including mango, passion fruit, and peach. While not as thick as Greek yogurt, the smooth consistency is not thin like most cow's milk yogurt on the market. Koru offers a substantial amount of vitamin D and calcium, and protein clocks in at seven grams per serving. The carbs-to-protein ratio makes it a great snack to have before a longer workout.

Frozen Kefir

Lifeway's frozen kefir treat was the editor favorite by far. A mix between ice cream and frozen yogurt, we loved how tart it tasted while still providing the sweet satisfaction of a dessert. Made from ingredients you can pronounce, it's also high in protein and calcium and full of good-for-you probiotics. Even better is that one serving is less than 100 calories!

REBOOTizer

The REBOOTizer booth seemed to have the largest group of curious onlookers — and for good reason. It's not news that marathons are taxing on the body, and REBOOTizer sets out to reverse this stress through its blend of proprietary plant enzymes known for their antioxidant levels and natural detoxifying properties. Skeptical? Here's the science that backs up its claims — take a look and then tell us what you think!

Thinking about running a half marathon soon? A solid training plan is necessary — and so are some quality tunes to keep you motivated. This half-marathon playlist clocks in at just under two and a half hours, perfect for someone who runs a 10-minute mile. Subscribe to the playlist so you have it with you on your run, then keep reading to see the songs on the list.

Hitting the open road has many benefits over running on a treadmill — fresh air and sunshine, gorgeous scenery to prevent boredom, and you can also run with your four-legged fitness buddy. You also have more freedom of movement to incorporate muscle-toning moves into your runs, and here's how.

• Run baby run: While running in general will tone your legs and booty, adding sprinting intervals is even more effective. Incorporate 30- to 60-second bursts throughout your workout and you're sure to feel your lower body working. Since you're outside, you can use landmarks to motivate you such as sprint to the stop sign or until you see five red cars, or if you're on a track, sprint the straights.
• Walk this way: Sprints aren't the only type of interval you can include. When you need to catch your breath after a sprint, throw in a few sets of walking lunges to target your glutes, quads, and hamstrings.
• Head for the hills: Find a steep hill in your neighborhood or in the woods and do hill repeats. Run up the hill then back down to target all the muscles in your lower body. If you need some motivation, try this hill repeat workout to build muscle and endurance.

Keep reading to learn three more ways to build muscle on outdoor runs.

1. Warm up: Prepping your muscles for a run helps you feel your best throughout your workout. Make sure you start each run with a dynamic warmup or a slow jog before you go intense.
2. Add strength training: Adding a few strength-training moves after your run saves you time, since you've already warmed up, and is great to do if you find that your workouts are more about cardio than toning. Even just five minutes of simple moves like planks, push-ups, and lunges will help you tone muscles and see results in just a few weeks.
3. Have a goal: Whether it's to become a faster runner or to make it farther than your last run, each workout should have a specific goal. But you don't always have to push yourself; even your easy jog can have a specific goal, like to help stretch out your muscles or relieve stress. Think about why you're running and what you hope to accomplish before you head out.
4. Switch it up: You may have your favorite route or treadmill pace, but you won't see results as fast — whether you're trying to become a better runner or looking to lose weight — if you stick to the same workout. And doing the same routine won't help you motivate to get out of bed if you're sick of your workout. Instead, switch up your routine regularly so you are keeping your body guessing and your mind invested in your workout.
5. Cool down: Don't go straight from the treadmill to the locker room; a few minutes of stretching will help you build muscle, increase flexibility, and become a better runner. These postrun stretches should become part of every run.

Sometimes, your lunch break is the only time you have to make it to the gym. But fitting in an intense run can be hard — after all, the pre- and post-workout prep can take out a big chunk of your lunch hour. Luckily, short runs don't have to be ineffective. Here are some short and sweet (and intense) treadmill workouts to do on your lunch hour, so you can get in, get out, and get back to work.

1. You can do anything for a minute: Intense intervals are the way to go if you want to maximize your short time on the treadmill. Use this minute-interval workout as a guide for your run; even if you can't fit in all 30 minutes, you can stop at 17 or 21 minutes for an effective workout.
2. Ramp it up: Adding speed and incline means you can burn almost 300 calories in just 20 minutes. These incline, interval, and speed workout ideas burn just as many calories as a steady-paced 30-minute run.
3. Just 15 minutes: Want something that raises your heart rate but doesn't leave you drenched in sweat? The 15-minute treadmill workout portion of our two-machine elliptical and treadmill workout will have you mostly jogging at a manageable pace, but with a few fast minute-long intervals thrown in the mix.