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Running Tip: Strengthen Quads With Wall Squats
If you're a runner and you want to increase your speed, build your endurance, and have the ability to tackle hills with a breeze, you need to have strong quads. Strengthening your thighs can also prevent injuries such as runner's knee. This common injury, which often happens to new runners, is tied to a combination of weak quads and tight hamstrings and calves.
Need For Speed? Relax When You Want to Run
The more I race, the faster I want to go. My competitive spirit gives me that "need for speed." A recent article in the New York Times detailed one often forgotten element of moving quickly — relaxing.
Fit Tip: Run With Someone Who's Faster Than You
One of my running goals is to run a little faster and I've found that when I run outside alone, I'm not that motivated to push myself. When I run with someone else, whose pace is slightly faster than mine, it totally encourages me to kick it up a notch and keep up. So if increasing your speed is something you want to do, find a running buddy who'll give you that extra push.
Fit Tip: Pick Up Your Pace, Just a Little
I know I may have busted your bubble when I told you that one mile doesn't equal 100 calories. The truth is, the faster you move, the more calories you burn. For a woman, walking a mile in 19 minutes burns 43 calories, and jogging one mile in 9:30 minutes burns 91 calories.
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Increase Your Speed: Walking Lunges
There is a common misconception among people who run; they often think that their workouts can be limited to running. This is unfortunate since strength training helps to build lean muscle mass, and it can actually help your running. The perfect leg strengthening exercise for running is the walking lunge.
Want to Run Faster?
I know many runners who just won't strength train. I guess they don't know that among other things, like preventing injury, strength training can help you run faster. Runner's World has five moves to help you increase your speed, and here are the highlights.
Increase Your Pace Slightly and Burn More Calories
If you're trying to lose weight, cardio is your best friend. Workouts that get your heart rate up, such as running, biking, and using a cardio machine, are the best way to burn calories and reduce your percentage of body fat. Another fact to point out is that the faster you move, the more calories you'll burn.
Fit Tip: Increase Your Speed in Just 10 Seconds
If you're looking to increase your speed, the folks over at Runner's World say that one of the best ways to develop power and speed is to run 10 seconds uphill — as fast as you possibly can. Here's why:
"The best way to recruit fast-twitch muscle fibers is to run at max intensity," says Brad Hudson, coach to distance running stars. "The best way to build leg strength is hill running.
Celebs Like to Shake It
At first, the Power Plate seems like another gimmicky weight-loss product, but its website features endorsements from fit celebs like Madonna, Courteney Cox, and Hilary Swank. On top of that, it's used by over 60 college and pro sports teams, and the Police brought one with them on their reunion tour. That's some serious celeb street cred.
Pros and Cons of the Elliptical
Since running is one of my favorite forms of cardio, I'm a big fan of the treadmill when I can't get outside for a run. I'm also big into the elliptical, and by the looks of my gym, it appears tons of other people are too. While it's a popular piece of gym equipment for so many reasons, there are also some disadvantages to using one.
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