J Voelker

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8 Challenges for Your Overall Fitness

Just because you run doesn’t mean you’re in shape, as one Runner’s World editor discovered.

Running 101

Take these simple steps to become a runner.<p>For the past two years, I've been teaching a class for beginning runners at the University of Oregon. But this is no typical college course, because we spend more time running together than discussing and debating.<p>The class meets twice a week for 50 …

Warming Up Before Your Run - Runner's World

It’s easy to overlook the importance of a good warmup. After all, it’s just the opening act before the real thing. But if you skip or skimp on your …

The Two Best Speed Workouts For New Runners | Page 4 of 4

Sample 8-Week Training Program<p>After two months of once-a-week surges and progression runs, Suzanne knew what it felt like to run fast, recover and …

Speed Workouts: Standing Rest Vs. Jogging Rest | Page 3 of 3

Slow Jog Rest<p>Sometimes you might have a rest interval that is anywhere from three to five minutes long, usually during some type of broken tempo run, …

This Video Shows How to Master the Perfect Push-Up Form

The push-up is a basic exercise we all should master. Getting into proper form is essential, and this video provides 3 quick tips for doing it …

The New Running 101

“Do you hear that?” asks Pasquale Manocchia, his face contorting into an ugly wince. It’s as if he’s just heard fingernails screeching across a …

12 Habits to Keep up Your Running Motivation

Follow these everyday tips for a fitter, healthier, and happier new you.<p>Runners dream big. Tackling a new distance, posting a personal best, losing 20 pounds—we embrace grand challenges. But what happens after that goal is (hopefully) met? You risk losing motivation and stalling—unless you’ve …

A Runner’s Strength Workout That Can Be Done Anywhere

Out of town or short on time? Squeeze in this power-building routine.<p><i>I travel quite a bit for work, and I’m able to get in my runs. But I’d love to figure out a convenient way to get in regular strength training. Do you have any ideas for runners on the road? Thank you! ~Linda</i><p>Kudos to your …

Build Your Chest with Just 3 Exercises

Try this intense new way to shred your upper body<p>Want to elevate your pushup game? Try this compound progression—a combination of exercises that targets the same muscle group with a few different moves.<p>Each pushup variation in this progression will work your chest in a slightly different way. …

10 Ways Running Has Changed My Life

Like most people, I too have been blindsided by life's curve balls that at times have left me feeling battered, despondent, and alone. And through all that, no matter how far I've fallen or how high I've rebounded, <b>running</b> -- my constant companion -- has never left my side. It makes no difference if …

10 Secrets to the Perfect Pushup

We break down this staple exercise inch by inch so you can perform at your peak

Welcome to RUNHAVEN.COM

Fix Your Tight Hamstrings without Stretching

Loosen up fast with this cutting-edge technique<p>Sometimes it can be extra hard to get your muscles to loosen—particularly the hamstrings—no matter how much you work to foam roll or stretch them out. Why? Because the problem is actually in your torso, says James Cerbie, C.S.C.S., founder of Rebel …

Banish Your Belly BEFORE the Holidays

Drop pounds before the ball drops to get ahead of the game in 2015<p>The last few weeks of 2014 will be filled with family, friends, and festivities—but especially food. Rather than kick off the New Year carrying a belly like Santa’s, you should charge full speed into the holiday-eating season by …

The Best Core Exercise For Proper Running Form | Competitor.com

In this video, we talk with international movement coach Carl Paoli, author of the forthcoming book “Freestyle: Maximize Sport and Life Performance …

Workout Of The Week: Bodyweight Strength Session

<i>This workout will improve your running while you watch TV.</i><p>Strength training is good for runners. But strength training takes time, and most runners …

Bodyweight Exercise

Prep Your Muscles to Perform Their Best

Roll out before you hit the road.<p>Chances are, your foam roller doesn't see any action until after your run. Although foam rollers are often used to ease postexercise tightness, research suggests that rolling out before you hit the road has perks, too. Follow this prerun foam roller routine to get …

Fast After 40: Master Your Stride

Hill Sprints<p>We begin to lose skeletal muscle mass in our mid-20s. But it turns out this loss is mostly confined to our faster (speed and strength) …

Exercise

Run a 5K Faster with These Five Fun Workouts

Working on a 3.1-mile PR? Coach Jenny has your training covered.<p>There's nothing like racing a hard 5K, especially when the runner's high kicks in. It's a rewarding distance to race, and you can run many of them in a season!<p>In order to race fast, you've got to run fast in training. Here are five fun …

Excerpt from the Runner's World Big Book of Running for Beginners

Lose weight, get fit, and have fun with advice from editors at Runner's World.<p><i>The</i> Runner's World Big Book of Running for Beginners <i>meets you at your current fitness level and guides you through a 5-step program to help you learn how to run the right way. This program will help get you to start</i> …

3 Things Every Runner Should Do

<i>Got five minutes a day? Try these methods to gain strength and improve your running form.</i><p>The challenge: In 24 hours, balance work, family, friends, …

Exercise

Guide to Life: Start a Jazz Collection

Jazz is the music of philosophers, of music theory savants, of mystical and singular musicians. It’s syncopations so laid back they threaten to fall …

Jazz

Find Zen Through Running

To achieve bliss as a runner, you need to tame your “monkey mind.”<p>If you could eavesdrop on a runner's internal monologue, it might sound like this: Forgot my sunglasses. Pretty bird. Should've worn another layer. What's for dinner? Hill! New shoes feel good. Pasta? Gotta buy pasta. And olive oil. …

One-Minute Exercise For Lower Leg And Foot Issues

Triathlete.com Lifestyle<p>A.C. Shilton Gear & Tech<p>Chris Foster Training<p>Marty Munson Gear & Tech<p>Tawnee Prazak Training<p>Triathlete.com Training<p>Heather …

Running On Air: Breathing Technique

A revolutionary way to breathe can help you run better and sidestep injury.<p><i>This article was adapted from Running on Air: The Revolutionary Way to Run Better by Breathing Smarter, by Budd Coates, M.S., and Claire Kowalchik (Rodale, 2013). The book teaches how to use the principles and methods of</i> …

Lung Power

Need more air? Deep breathing can help you run longer with less effort.<p>Just before you crest a hill or reach the end of a speed interval, your lungs go into overdrive. Your breath becomes shallow and rapid. You think if only you could pull in more air, you could surge up that hill or maintain your …

Post-Run Foam Roller Exercises

• Page 1: Roll It Out<br>• Page 2: 1. Thoracic spine extension<br>• Page 3: 2. Outer hip and iliotibial (IT) band roll<br>• Page 4: 3. Quad release<p><i>Prevent injuries by</i> …