Running a 5K anytime soon? Let this upbeat playlist serve as the soundtrack to your race. Every song in this mix is the perfect speed for your needs, so if you run a 12-minute mile, you won't need to shuffle through your iPod or switch tracks in the middle of your run. Subscribe to the Spotify playlist, then keep reading for the full list of fun tunes.
With work, family responsibilities, and feeling drained in the evening from a long, busy day, often the only time you can squeeze in your workout is to set your alarm for 4, 5, or 6 in morning to sweat it out then. Early-morning workouts are a great way to get your blood pumping and relieve any prework stress. Plus, getting it done first thing in the morning means you don't have to worry about fitting it in during the rest of your crazy day. With that said, there are some things you need to consider if you choose to exercise in the a.m.
Since you're getting up pretty early, make sure you're not compromising on getting enough shut-eye. Most people need about seven to eight hours every night, so be sure to hit the hay early enough to get your sleep quota. While getting in regular exercise can help you lose or maintain your weight, not getting enough sleep can actually slow down your metabolism and cause your body to store fat, undoing the good you're doing by making time to work out.
Also, because you've been without food for at least eight hours, the question comes up — to eat or not to eat? A small study (28 people) published in the Journal of Physiology found that exercising on an empty stomach, which is easiest to do in the early morning, helped the muscles burn more fat for fuel during the workout. Still, another study published in Strength and Conditioning Journal concluded that your body burned about the same amount of fat whether you ate or not and that exercising on an empty causes your body to hold on to fat and target your lean muscles for fuel instead, breaking down the muscles you're working so hard to build. Your lean muscles also help to boost your metabolism, so you definitely don't want to lose them. Since eating in the morning gives your body enough fuel to work out, improves your endurance, and can also jump-start your metabolism, we recommend eating a little something that includes easily digestible carbs and protein, such as half a banana and a few almonds. Not a fan? Here are tips on how to choose the right pre-workout snack.
Before hitting your cardio workout at full speed, make sure you warm up for at least five minutes first. It'll make your body and mind more alert, which will help prevent clumsiness that can lead to injury. Stretch and hydrate after your workout, and refuel with a healthy post-workout snack or light breakfast that includes protein and carbs.
In order to burn calories and lose overall body fat, it's necessary to skip the walks, pick up the pace, and run instead. When you're first starting out, running feels so hard. Your muscles ache, your lungs burn, it's hard to breathe, and all you can think about is stopping. Here are five techniques to incorporate every week to help running feel like a breeze instead of a chore.
Pencil It In
In order for your body to become more accustomed to the demands running places on it, you have to run regularly. Instead of fitting in random runs whenever you can or when the weather is nice, it's imperative to stick with a weekly running schedule that includes running at least three or four times a week. Running often will strengthen the muscles in your lower body and core that are needed to make running feel easier, and it will also build your endurance. Ease into running regularly with shorter runs, and as it begins to feel easier, gradually increase the mileage per workout.
Slow Down
There's no need to start off running seven-minute miles. Slow down your speed enough so you're breathing faster than you would if just walking, but not huffing and puffing so much that your lungs hurt or you're gasping for each breath. Skip the interval training because even though it's great for targeting belly fat, running at a comfortable, consistent pace is easier than sprinting. Slowing down will allow you to focus on correct running form, which can alleviate common running aches, and you'll also be able to take in the scenery or have the energy to chat with your workout buddy, all of which can actually make you love going out for a run. As your body becomes stronger, your pace will increase naturally, and you can begin to challenge it with sprinting intervals.
Keep reading for three more ways to make running feel easier.
Warmer weather means you can kiss the treadmill goodbye and head to open roads. But if you're not a fan of running outside, here are some ways to inspire a love of running in the great outdoors.
Sometimes, you just don't want to go for a run — you're tired and sluggish, and when you finally convince yourself to go you can't shake that lead feeling from your legs. Help prevent a low-energy run next time with these tips.
I recently ran my first marathon, and from the time I registered for the race to the moment I stepped foot on the course, it was a complete (and exhausting!) learning experience. If you're training for a marathon, keep these tips I learned from my experience in mind (and if you're a marathon pro, share your own tips below!).
Read on for tips for what you should do on race day.
Ice baths are exactly how they sound — cold! But for many athletes, they are often a post-workout necessity used to recover, reducing inflammation and muscle soreness (think of them as one giant ice pack).
While not everyone is convinced on their effectiveness, studies have shown that ice baths are one of the most effective ways to offset the damage done on a run, because the cold temperatures help constrict blood cells and decrease metabolic activity. Try making your own; all you have to do is fill your tub with cold water, add a few bags of ice, and jump right in. It will be chilly, but a 10- to 15-minute soak will have your muscles thanking you. It's common practice for many elite athletes (especially those at the 2012 Olympic Games), but how about you? Take the poll and let us know if you're a fan of these not-so-relaxing recovery baths!
Finding the perfect running shoe isn't always an easy task but finding the right pair is important to help prevent injury. But where to start? Because there are several styles and options to choose from, we've created a go-to glossary to help you find your sole mate. Once you've determined your arch and gait type (a running store or your running partner can help) turn to this guide that explains the different styles of shoes available. From a barefoot fit to extra stability, it comes down to what works best for you and your workout.
See which shoes offer more stability and cushioning after the break!
Running is a simple way to tone the lower body, but if you want to turn your run into a strengthening session for other muscles not traditionally targeted, try these variations to sculpt muscles. Doing so will help prevent overuse injuries and beat boredom.
If you're one of those runners who shies away from the incline button on the treadmill or picks an outdoor route that specifically avoids any type of hill, then you could be missing out. Taking on the challenge of running both uphill and downhill is a surefire way to make you a better runner, and here are eight reasons why.
Uphill:
Downhill:
