Elio Rea

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Tips to Improve Your Speed

Running fast doesn’t come naturally to everyone. For most, it’s a gradual process that improves with each week that you lace up your sneakers. …

The Big 7 Body Breakdowns

How to avoid (and recover from) the most common running injuries.<p>In an ideal runner's world, every step of every mile would be 100 percent pain-free. No aches, no twinges, no lingering soreness from yesterday's workout. The reality is that many runners constantly deal with a slight (or not so …


Fitbit Force review

I’ve come to a sobering conclusion about myself: I’m not a very active person. Despite maintaining a gym membership and only the best intentions, I still prefer to read, watch TV, and play games. This is precisely why I’ve never invested in a fitness-tracking gadget — if I’m not moving that much, …

How to Choose The Right Running Shoes

Are you ready to get running? Then find yourself some new, quality running shoes using this infographic as a guide for shopping for the perfect shoes.

Half Marathon Checklist

It may be a half marathon, but it's a full commitment. Once you decide that you're ready to train for a half marathon, here are some factors to consider.


Do You Make These Four Tapering Mistakes?

There isn’t one formula for tapering that works for every runner.<p><i>I’m training for my fifth marathon and looking to improve my performance. I need help on my tapering phase. I typically go into the race with a one-week taper, and it caught up with me in my last marathon. I ran a personal worst and</i> …


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Alternatives to Energy Gels

Need a little variety in your mid-race fuel? Compare and try these energy powerhouses.<p>As the number of days until race day dwindle, long runs get longer, and for good reason. During this weekend's long workout, it was clear to me that fall racing season is just around the corner: The local running …


5 Tips for Staying Motivated for Your First 5K

Making running a habit is tough for beginners but here's how to do it to make it stick.<p><i>Amanda asks: I'm training for my very first 5K and I'm having trouble sticking to my training routine. Any suggestions for how I can stay motivated?</i><p>Congratulations on starting training and welcome to running! …

Body Fat

Why Should Long Runs Be Slower?

Each run in a training schedule serves a specific purpose.<p><i>I'm considering training for my first marathon. I have run several 5k's and one 10k and now I think I want to train for a longer race. My question involves the long runs. I've read that I need to slow down on long runs, but how much do I</i> …


5 Keys to Running Healthy and Staying Injury-Free

Follow these rules, and you’ll spend more time on the road and less time in rehab.<p><b>AVOID THE TERRIBLE TOO’S.</b> Doing too much, too soon, too fast is the number-one cause of running injuries. The body needs time to adapt to increases in mileage or speed. Muscles and joints need recovery time so they …


The Perfect Form

Running better, from head to toe.<p><b>Head Tilt</b> How you hold your head is key to overall posture, which determines how efficiently you run. Let your gaze guide you. Look ahead naturally, not down at your feet, and scan the horizon. This will straighten your neck and back, and bring them into alignment. …


The Biggest Mistakes Runners of All Levels Make (and How to Fix Them)

Over the last three years of coaching runners, I’ve reviewed hundreds of runner questionnaires. This is the exhaustive list of questions that allow …


How Fast or Slow Should I Run?

The trick is to find your "Goldilocks pace"—the one that's just right. Here's how.<p>When you first start exercising, you want to work hard enough that you’re boosting your fitness, strength, and endurance but not so fast that you get hurt. (Doing too much too soon is a very common cause of …


What's Causing My Lower Leg Pain?

Compartment and entrapment syndromes could be the culprit.<p><i>I am going to be a freshman in high school this year, and I’ve run cross-country for four years. But, I haven't been running lately because I can't figure out this injury I have. I have a pain that runs up and down my shins when I am</i> …


Heel Strike Uses Less Energy Than Midfoot Strike

Storing more energy in ankle "springs" takes extra energy, study suggests.<p>There was a time, a few years ago, when research into footstrike and biomechanics and running shoes seemed fresh and exciting. We were all eager to put old assumptions to the test and try out new ideas. These days, it feels …


Endurance Training Without Injury

<b>Don't Go For Both Distance and Speed Right Away</b><br>Trying to go longer and faster simultaneously is a dangerous combination, says Newby-Fraser. Nix that idea. Instead, focus first on building up your distance. "Step one is slowing down a little bit to make it sustainable," says Newby-Fraser. Once your …