Running

If you've kicked off a Couch to 5K program, you might be concerned with the speed of your first race. No need to overthink it! For a little motivating music to help you keep time, try out this 12.5-minute-mile playlist that will help you finish the race in just about 40 minutes. Subscribe to the Spotify playlist, then keep reading for the full list of tracks.

When your hour-long runs are part of your routine, it's important to fuel your body in order to kick some butt during your workout. While exercising on an empty stomach is a big mistake, fueling up the wrong way before a run can cause stomach cramps, dizziness, and headaches. Check out the chart below to learn some good choices for noshing before you head out.

Hydrating is also essential, so drink about 15 to 20 ounces of water one to two hours before working out. Sip another eight ounces 15 minutes before.

You've been eating right and exercising for a while, but that stubborn belly fat just won't budge! Along with including these foods that fight fat in your diet, here are some ways to burn that pooch away while you are out on a run.

1. Switch up your pace: Intervals are proven to reduce belly fat and rev up metabolism; instead of running at the same pace for the entire workout, try alternating between periods of pushing your body to the max and periods of recovery.
2. Go a little longer: Unfortunately you can't spot treat when it comes to weight loss, which is one reason why solely doing crunches won't whittle your waistline. The key is to decrease overall body fat, and the one way to do that is to burn calories. Lengthening your workout will do just that. Every five minutes of running at a 10-minute-per-mile pace burns about 45 calories. Think about that on your next run, and it'll motivate you to keep going!
3. High knees: You're working hard to diminish your overall body weight, which will slim down your belly, so you can reveal toned abs underneath. Here's one way to strengthen your core. Do one-minute intervals in which you run with high knees. Concentrate on using your abs rather than your leg muscles to kick your knees up as high as you can.
4. Try this killer treadmill move: Here's another core killer if you're using a treadmill. Set the pace to 1.0 mph. Place your feet on a Plyo Box that's set up about two feet behind the back of the treadmill. Come into plank position with your hands straddling the treadmill belt. Step your hands on the belt and start walking, keeping your torso in one straight line. Do this for one minute, pulling your belly in toward your spine. Watch the above shredmill move in action here!

Weight loss on your mind? Kick it up a notch with this hour-long treadmill interval workout that will burn around 500 calories. Complete it five times in a week and you are well on your way to burning an extra 3,500 calories — the magic number to lose one pound in a week. Not too difficult, right? Continue reading to see this 500-calorie-burning interval workout

You might think running is the bee's knees, but not if it makes this joint ache with pain. Runner's knee is a common ailment, but it doesn't just affect runners. Any type of exercise that involves bending your knees repetitively such as biking, hiking, and skiing can cause pain around the kneecap, and here are some ways to prevent it.

Train Right
Whether you've signed up for a race or are inspired by warmer weather, it's important not to increase the intensity of your runs too abruptly. Follow the 10 percent rule to gradually increase mileage, and be sure to take rest days to give your running muscles a break.

Get Strong
If the muscles in your legs are weak, then it's your joints that absorb the impact of each pounding step. So be sure to spend time doing strength-training moves that target your quads, calves, hamstrings, and glutes, and incorporate lateral moves that strengthen muscles around your knee joint while improving agility — try this 10-minute leg workout. Strong quads and strong glute meds, the muscle on the side of the pelvis, can also help prevent iliotibial band syndrome, which causes pain on the outside of the knee, so do this wall squat exercise to target that area.

Stay Flexible
Tight hamstrings or quads can prevent the knee from going through its full range of motion, which can negatively impact the soft tissues that work the knee. Here are eight essential stretches to do after a run to target your lower back, quads, hip flexors, and hamstrings. You can also use a foam roller to loosen stiff muscles, so try this 15-minute routine.

Check Your Feet
Those with low arches or flat feet tend to overpronate (ankle rolls inward), and those with high arches tend to underpronate (ankle rolls outward). If you don't wear sneakers that support your foot type, then it could result in knee pain. And if you can't remember when you last went shopping for new sneaks, chances are they're so old they're not supporting your feet properly, which is also a recipe for knee joint and other pain.

Mix It Up
While running itself can make your legs stronger, constantly using the same muscles means overusing them, which can be one cause of your pain. Incorporate other types of heart-pumping exercise such as swimming, biking, and cardio classes to target your total body while giving your running muscles a little break. And when you do run, mix up the surface you run on, trying to choose between softer ground such as trails or a track.

Watch the Scale
Running can be considered a series of connecting hops, and the force of landing on your knees is considerable. Excess weight just increases the force of pressure your knees endure while running, so maintaining a healthy weight can also prevent pain in this joint.

If you're struggling with dropping those last few pounds, then ditch the diet and race to your dream body — literally! Instead of getting frustrated, sign up for a race and start seeing results. Unlike the gym or diets, entering a race will keep you on track and motivated. It doesn't have to be a marathon, either; there are several beginner-friendly options like triathlons and 5Ks just for women. Between the deadline and a training plan, there are a lot of reasons why a little competition should have you well on your way to your fitness goals.

• There's a deadline: A set date means a set goal. With the race marked on your calendar, there is little room for procrastination or excuses. Because you have to be in shape by a certain day, it offers you all the more reason to create a schedule and visualize your dream body by a specific date.
• There's a plan: When it comes a training, find something that works for you: a friend, group, or program. To start, consider training plans for a sprint triathlon, half marathon, or a marathon. Remember, you don't have to do it alone. Training with a motivating partner is a great way to hold you accountable, and many races have local training clubs leading up to race day (that information can be found on their webpage).
• There's money involved: Races aren't free. On average, entry fees are about $100 — a bargain considering most diet programs. With money on the line, this is all the more reason to follow through and get the most bang for your buck. Aside from your hot body, you'll probably walk away with loads of swag, too — win.
• There's variety: Let's be honest — diets can be bland, and the gym can be routine. Training for a race (especially a triathlon) allows you mix it up. Between strength training at the gym and hitting the pavement outdoors, there are several way to keep it fresh and prevent boredom.
• There's a lot of fun to be had: Signing up for your first competition can be nerve-racking, but ultimately it's fun. Not only will you be training toward your goals, but also, you'll develop friendships and learn a lot about yourself along the way. Don't forget about the postrace parties, either. There's rarely a race without a celebration that doesn't include food or dancing!