Anthony Hewitt

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Sub-1hr bike workout: the big gear

<b>Training with a low cadence in a big gear will help build the leg strength needed to nail the bike leg. Emma-Kate Lidbury brings the pain…</b><p><b>Equipment</b> …

10 Essential Strength Exercises for Runners

Do these exercises consistently, and you’ll run faster and stronger.<p>Whenever the topic of strength training and running comes up, most runners tend to respond with, “Wait, I’m supposed to do something other than running?” Supplementing running with strengthening exercises will not only aid in …

5 Muscle-Building, Fat-Burning Stir-Fry Recipes

It’s nearly impossible to screw up a stir-fry: You throw some veggies, a protein, and a grain like rice or noodles in a hot pan, then move them …

How to Prevent Common Running Injuries

Proper form, strength training, and the right shoes can prevent injury.<p>It's an all too common scenario: Runner begins training program. A month or so later, a twinge settles on a knee. Runner stretches, pops ibuprofen, keeps running. A few—or maybe 100—runs later, runner is on the couch, ice pack …

How to Use a Foam Roller

Six pre- and postrun routines to boost flexibility and recovery.<p>If you use a foam roller only to rehab injured muscles, you're not getting the most out of it. A roller—which looks like a firm log—can be a valuable part of a healthy runner's warmup and cooldown routine, says Michael Clark, Ph.D., a …

The 20-Minute Fat-Burning Kettlebell Complex

Mike Simone

How to Be Your Own Coach

Now’s the time to come up with a plan to stay fit, run a race, or set a PR.<p>While many runners revel in identifying goals and penciling in training blocks, many more coast along with only a vague idea of their intentions for the New Year. But whether you'd like to stay fit or crush a PR, you've got …

Eat - The Running Bug

Quick, Creamy Chicken Lasagna

15 oven-ready, rippled-style lasagna noodles (soaked in piping hot water for 10 minutes)<p>4 c. shredded cooked chicken<p>1 1/2 tsp. dried basil<p>12 oz. cream cheese, softened<p>1/2 c. chicken or vegetable broth<p>3 c. marinara sauce (no sugar added or low-sugar)<p>4 c. shredded mozzarella cheese<p>3/4 c. grated …

Speed Workouts to Gauge Fitness

Measure your training progress for any distance race.<p>Every runner needs a "go-to" workout—an interval session, a goal-pace run, or other key workout to complete more than once during a training cycle. Whether you're prepping for a race or running to stay fit, doing the same workout regularly lets …

The New Core Curriculum

This nine-move routine strengthens your body from your neck to your knees.

Protein Power Balls - The Healthy Chef - Teresa Cutter

<b>Share This</b><p>This is a power packed protein ball recipe from my new cookbook. It’s loaded with protein at 10 grams per serve and also high in …

6-Minute 6-Pack: Plank Reach

The plank reach is one of 36 core-strengthening exercises featured in Lesley Paterson’s 6-Minute 6-Pack video series. A two-time Xterra world …

Six Prerun Mini Meals

Tasty, satisfying foods to eat one hour (or more) before your run.<p>When you're hankering for a breakfast burrito or a BLT, prerun staples like pretzels or a banana can be a buzzkill. But downing a full meal too close to a workout can lead to stomach trouble midrun.<p>So where's the sweet spot? In a …

Run Up, Run Down: Two Training Techniques to Get Faster

If running faster is your 2014 resolutions, use these tips to hit a new PR.<p>In my book, Running On Air, I promote an effort scale related to rhythmic breathing that allows a runner to gauge their running pace and perform a number of different “workouts” within a training program. This effort scale …

Six Brain Foods for Better Running

Enhance your diet for a healthier brain – and a better run.<p>Your noggin is not only responsible for memory and cognition—it also plays a critical role in dictating fatigue levels during a run. And just as fueling the muscles is critical to performance, nourishing the brain with key nutrients boosts …

How and Why You Should Warm Up Before a Run

Heading out for a run too fast and not warmed up is a recipe for injury.<p>Once we get revved up to run it’s tempting to shoot out the door at top speed. But heading out of the gates at full speed—without a proper warmup—is a recipe for disaster, and injury.<p>If you start out too fast, you run the risk …

How to Get Abs Quick

Forget crunches. If you want to get faster, fitter, and stronger, you need to train your core like a runner.<p>A generation ago, you’d be hard-pressed to find elite runners paying attention to their abs. Today, it’s practically mandatory. “Our coaches drill the importance of core conditioning into our …

5 New Books To Help You Stay Fit In 2014

Men Don't Diet, Men Refuel (Harmony Books)<p>John La Puma MD, a board-certified practicing internist, TV personality and New York Times best-selling …

Training advice - The Running Bug

Get More from Your Workouts

Healthy Recipes: 5 Muscle-Building Breakfasts

How many times have you heard that breakfast is the most important meal of the day? Not to sound like a broken record, but it is. What you eat in the …

Breakfast

5 Exercises to Work Your Abs to Exhaustion