Julie Gray

52 Flips | 3 Magazines | 3 Following | @Grandmud | Keep up with Julie Gray on Flipboard, a place to see the stories, photos, and updates that matter to you. Flipboard creates a personalized magazine full of everything, from world news to life’s great moments. Download Flipboard for free and search for “Julie Gray”

A Simple New Method To Detect Dehydration

Morning thirst proves a reliable measure of 2% dehydration.<p>No one doubts that proper hydration is necessary for optimal functioning. But a debate has raged in recent years about how to determine when you need to drink, and there are at least 13 hydration-assessment methods. The result is more …

Get Fit In A Flash With This 7-Minute Workout

<i>By Jessica Smith for Shape.com</i><p>We get it -- your holiday guests are sleeping downstairs, you've still got last-minute shopping and baking to do -- who has time for a workout? With this routine, you do! This program packs a total-body strength and cardio routine in just seven minutes flat. Plus, it's …

Want to Run Faster? Here’s How to Do It

[caption id="attachment_45288" align="alignnone" width="620"] <i>Photo: Pond5</i>[/caption]There’s no doubt about it: Running can be hard. But it doesn’t …

Exercise

Running In Winter? Snow Problem! 20 Must-Have Items For Cold-Weather Running

<i>By Sally Tamarkin</i><p>The winter months can be chilly and gray -- not exactly the kind of weather that inspires outdoor workouts. But when you're dressed for the conditions and determined to conquer the cold, weather is a state of mind. In fact, a brisk run while the snow is falling can make for an …

How To Exercise In Cold Weather

<i>By Laura McMullen for U.S. News</i><p>Nose dripping. Eyes watering. Cold air freezing your throat, filling your lungs and drifting from your mouth in the form of an exhausted little cloud. Exercise outside in the wintertime, and you’ll enjoy these sensations. Consider them points of pride for braving the …

Start 2014 With A 30-Day Fitness Challenge

<i>Start the year off right with a commitment to fitness every day.</i><p>Do you find yourself constantly saying, “I really need to get in shape” or “This is …

5 Running Tweaks That Took an Hour Off My Marathon Time

[caption id="attachment_42400" align="alignnone" width="620"] <i>Photo: bobjagendorf</i>[/caption]In high school, I could barely run the timed mile test, …

Marathons

Indoor Warm Ups for Winter Runs

To avoid injury on chilly outdoor runs, warm up indoors first.<p>You have the cold-weather gear and the mental mettle to take on a subfreezing run. But before you open the door, it's important to make sure your muscles are prepped. Stepping out into frigid temperatures with cold, tight muscles can be …

The #1 Detox Myth You've Probably Fallen For

Detox can play an extremely important role in everyone’s life. In my life=, detox has been simply transformational. Unfortunately, detox falls prey …

Detox

November Project Pays Back Community by Shoveling

The group shoveled out residents of Boston's Summit Hill Avenue, site of their Friday workouts.<p>Every Friday the November Project takes to the streets of Brookline to run hill repeats on Summit Hill Avenue, a half-mile long hill with a 17 percent grade. But on Friday, as winter storm Hercules moved …

Motivational Quotes | Runner's World

The 26.2-mile distance has inspired some wise words throughout the ages.​<p>Motivational sayings from the iconic American runner.​<p>The iconic race has sparked some inspirational sayings throughout the years.​<p>Illustrations By Megan Hetzel<p>A champion is made when you look at the time spent …

Start Fast or Pace Evenly?

Study suggests that a slightly fast start may pay off.<p>There's a longstanding debate about whether even pacing in always best in long (i.e. more than about four minutes) races. Physiologically, it makes sense -- but when you look at the actual pacing patterns of world records, they almost …

Lifelong Athletes Have Lower Markers of Inflammation

Compared to sedentary peers, masters athletes appear to have less risk of chronic inflammation.<p>This bit of news might not seem monumental today, but it could be of great importance over the course of your life: Lifelong endurance athletes have lower circulatory levels of inflammation than inactive …

Muscle

The Pros and Cons of Stride Variability

Having a consistent stride may help keep you injury-free.<p>Last week, Scott Douglas wrote about a study suggesting that runners who alternate between different pairs of shoes are less likely to get injured. While the study has some important limitations (there were a number of significant differences …

Fat Burning: Low-Intensity Or High-Intensity Exercise?

<i>One study seems to favor low intensity — but read the fine print.</i><p>The results of a 2010 study suggest that low-intensity exercise is more effective …

Fixing Your Running Form A Half Mile At A Time | Competitor.com

<i>Nearly everyone can make improvements, and progress is possible with just a small amount of work.</i><p>Running form and efficiency are directly related. …

The Everyman: Get A Coach

<i>Working with a coach can provide huge benefits to endurance athletes.</i><p>“I felt the pillow!”<p>I uttered these words after swimming one lap (50 yards) in …

Weight loss - The Running Bug

Workout Of The Week: The Sisyphus Session

I love hill workouts. For my money, running up and down a hill gives you the most bang for your running buck—power, strength, endurance and speed all …

Fast Workouts for the Holidays

Fast workouts maintain fitness through the holidays.<p>When schedules get packed with holiday obligations, running frequently gets pushed off your to-do list. That's a shame because investing just a little time in exercise can reap big rewards. In fact, even if you have just 10 minutes a day, three …

5 Off-Season Rules

<i>To prep your body for a better 2018 season, you need to play by the rules now.</i><p>Welcome to the off-season! Pat yourself on the back for another solid …

What Should I Do During the Off Season?

Tips on handling the time between fall and spring goal races.<p><i>I am planning to run my seventh marathon at the end of May, 2013. I did a 25-K long run on Sunday, and am planning to build to 32-K over the next few weeks, and then maintain long runs at that distance until May. Is that asking for</i> …

5 Quick And Easy Running Form Drills You Should Be Doing

<b>Want to run healthy and strong for a lifetime? Try these five form drills to improve alignment and remain injury-free!</b><p><b>PICTURE THIS:</b> You strike a curb …

Training advice - The Running Bug

5 Questions With Ellie Greenwood

<i>The 34-year-old ultrarunner is looking to bounce back after a couple tough injuries.</i><p>With first place finishes at Chuckanut 50K, American River 50 …

Get Fired Up

The secret to lasting motivation is burning inside you. You just have to stoke it—as these runners have—to be on your way to a lifetime of running.<p>I signed up for the Walt Disney World Marathon in 2006, trained for three weeks—and bailed. Two years later, I did the same thing. This year I'm …

Damage Control

Feeling sore and achy after your last run? When to press on and when to back off.<p>It can make you limp down the stairs or struggle to get out of your chair. But that doesn't mean muscle soreness is all bad. "Muscles go through physical stress when we exercise, and the discomfort that stress causes …

5 Exercises That'll Make You Faster

These moves target the muscles needed for your fastest, strongest, best trail running outings ever, whether you're racing or just wanting to feel better on the trail.<p>Trail running enlists different muscles than road running, which creates different needs for strengthening. The uneven nature of a …

Pillow Talk

Gentle yoga restores weary muscles.<p>After a long run or race, your legs, back, and shoulders feel sore, achy, and tight. Practicing a few simple restorative yoga poses can help you regain range of motion, reduce swelling in your legs, and improve circulation to speed your recovery. Do this sequence …