Carolina

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Kale Recipes: 5 Ways to Make Kale Less Boring

Healthy High C Smoothie Kale for breakfast? You bet. With a powerful blender and sweet ingredients like kiwis and orange juice, you won’t notice kale's taste or texture, but you'll still reap all the nutritional benefits.<p>Cheese and Kale Quesadillas Put a healthy spin on a typically bad-for-you dish …

Monounsaturated Fat: Fill Up on Healthy Fats

Where things get a little confusing is knowing how to mix MUFAs into meals and snacks and sticking to proper portion sizes. Good serving size goals: 1/4 of an avocado (7 g fat, 80 cal), 10 large green olives (4 g fat, 40 cal), or 1 tablespoon of peanut butter (8 g fat, 94 cal). (For more on fat …

Buddy Up: The Benefits Of Training Partners

<i>Learn why it’s important to find a wingman when tackling your toughest workouts.</i><p>Almost everyone loves running with other people, but when it comes to …

Speed Development For Distance Runners

<i>Learn how working on your top-end sprinting speed can help make you a better marathoner.</i><p>As training theory continues to evolve, coaches and exercise …

Workout Of The Week: Progression Intervals

<i>There are a lot of sound reasons for molding traditional interval sessions into works in progress.</i><p>By now almost everyone has heard of progression …

Basic Speed Workouts For Runners

<i>You don’t have to run fast in training—unless you want to run faster in races.</i><p>If you’re a newer runner and you’ve recently caught the racing bug, …

Workout Of The Week: Non-Stop Stride Session

<i>Olympic champion Lasse Viren loved this track workout. You should learn to like it too.</i><p>When many runners think of a track workout, thoughts of …

The Only Running App You Need

It's portable, powerful, and weatherproof. Oh, and it's free.<p>From apps to MP3 players to "smart clothing," runners today are awash in high-tech options for staying motivated and for monitoring/recording/tracking/sharing every metric imaginable, including mileage, pace, elevation, BMI, routes, heart …

Apps

Hip Weakness and Knee Pain

Which is cause and which is effect?<p>If you've got knee pain, you might need to strengthen your hips. That's an increasingly common prescription these days, thanks to a bunch of research over the past decade or so linking conditions like runner's knee (also known as patellofemoral pain, or PFP) and …

Pain

Interval Training and Trolleyology

Is it safe for 40-year-olds to exercise hard?<p>There's a sub-branch of philosophy called "trolleyology" that deals with moral choices, named for a thought experiment devised in 1967:<p><i>You are walking near a trolley-car track when you notice five people tied to it in a row. The next instant, you see a</i> …

Exercise

Effect May Exist, Study Says

Something we thought was true could definitely be true. Or not.<p>Making a certain change may slightly reduce your risk for something, a study suggests.<p>The study, out of some university somewhere, followed a certain number of subjects over a period of time. Half the subjects did one thing; the other …

The Study

Should You Stretch Before Running?

Stretching results in slower starts, greater effort.<p>A few weeks ago, I took the "anti" side in a lighthearted <i>RW</i> debate about post-run stretching. Turns out stretching is still a hot-button issue that gets people fired up! So with that in mind, here's an interesting new study from researchers in …

Exercise

What Causes Muscle Pain During Hard Exercise?

Researchers reproduce muscle burn with injection of metabolites.<p>I've raced pretty much every distance between 100 meters and the marathon, and for me the most consistently painful was the 800 meters. Why? That incredible burning sensation in the muscles that we thought of as "going lactic," when …

Exercise

Stretching and Footstrike

Stretching produces longer ground contact times with each stride.<p>Even though I just blogged about stretching last week, I want to add one more post on the topic. I just came across a study from earlier this year that I hadn't seen before, which has a few interesting wrinkles. It was published in …

Exercise

Building A Base For Marathon Training - Women's Running

Photo courtesy of Shutterstock.com<p>Elizabeth Brown started running for the same reason that we do lots of things: peer pressure. “Two of my good …

How Not To Hit The Wall In A Marathon: My Top 5 Mistakes - Mile Posts by Dorothy Beal

If you have never run a marathon before you have most likely heard of this thing called THE WALL.<p><b>Some runners believe that you can’t run a marathon</b> …

Listen to your body or suffer in the long run

According to Sports Medicine Australia, the plantar fascia keeps the foot bones and joints in position and enables us to push off from the ground. …

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 …

Nutrition

How To Train For A Race In 4 Weeks

<i>If you’re tight on training time, having a solid race and even a great race is well within your reach.</i><p>Whether you were battling an early-season …

Three Ways to Crank Up Your Training Runs

Training hard—carefully—can produce fast times.<p>When researchers at France's National Institute of Sport asked a group of triathletes to ramp up their training by 40 percent and maintain that volume for three weeks, the results were predictable—at first. By the end of week one, the athletes showed …

Marathons

Set Your Intention

Experts say intention setting can be a powerful tool in any fitness discipline, not just yoga. "It zeros in on something you can connect to emotionally, and unlike a long-term goal, you can make good on an intention in a single session, which is very satisfying," says celeb trainer Brett Hoebel. In …

How to Train for Ups and Downs in Trail Running

For trail runners, hills are a big part of training and racing. The feel of your heart pounding in your chest and your shortness of breath at the top …

The best food for recovery after exercise

Many runners do a great job in fuelling themselves for training and racing, but are you thinking enough about nutrition to ensure you recover properly between sessions?<p>Recovery is a fundamental element of training and racing, but is underestimated by many athletes. It is particularly important for …

Master Your Running Form

Stick to the basics:<br>• Increase your cadence to roughly 170-180 steps per minute.<br>• Land with your foot underneath your body, as opposed to “reaching” …