Walter Chinchilla

27 Flips | 2 Magazines | 2 Following | @RopingWalter | Keep up with Walter Chinchilla 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 “Walter Chinchilla”

Sweet-and-Sour Baked Tofu Sandwiches

Kids love the sweet-and-sour flavor combination here, and it’s a great way to get them excited about tofu. But you may want to skip the almonds and …

Bicycling's Go Faster Eating Plan

Mix and match these meals and snacks to build unlimited options<p>Each day of the GO FASTER Eating Plan, formulated by Anne Guzman, sports-nutrition consultant for Peaks Coaching Group, provides 2,000 to 2,500 calories. You'll dig into 500-calorie breakfasts, lunches, and dinners, and stoke your …

Fully Fit

Improve your form and avoid injury with this elite coach's fast head-to-toe workout.<p>I am a marshmallow. After enduring two grueling days of dynamic stretching, strength training, hurdle and sprint drills—all under the exacting eye of Olympic coach John Cook—muscles I didn't know existed ache and …

Fill Up with Quinoa, Kale, Avocado, and Egg

This "bowl of goodness" is easy and fast to make.<p>Martina Bill, special events director of San Francisco's street food company Off the Grid, has a busy schedule. On an ideal day, she'll get up before work to run, swim, or work with her trainer, but then she might be in the office until 8 or …

Ways to Avoid Sitting All Day | Runner's World

Prolonged sitting reduces circulation to the brain, hurting creativity and mood. Also, sedentary behavior has been linked to various forms of cancer, including breast, colon, lung, and prostate. Stop spending your whole work day sitting in a chair with these alternatives that allow for some …

Yoga

All in the Hips

Strengthening this joint could cure your injuries.<p>Runners who are looking for the cause of their foot, ankle, or knee pain may need to look higher. Weak hips are often the culprit behind patellofemoral syndrome, Achilles tendinitis, and iliotibial-band syndrome, according to Reed Ferber, Ph. D., …

Get Over It: Shin Pain

Exercises and advice to keep your lower legs healthy and strong.<p>Shin splints are a common beginner's injury, so many seasoned runners assume they're immune. But medial tibial stress syndrome, the top cause of shin splints, is usually triggered by overtraining--something that can befall even …

Monday Motivation: Ups and Downs

Every run has the power to make you stronger.<p>Running helped Christine Casady end a painful chapter of her life. "I found hope, love, recovery, and life in running. In so many ways, it changed my life forever," she says. Read her inspiring story here.

Flexible Routine

A 10-minute postrun yoga sequence that will improve your range of motion and prevent injury.<p>Most runners wouldn't describe themselves as limber or loose—especially after logging a five-, 10-, or 20-miler. But practicing yoga after your workouts can remedy that. By increasing blood and oxygen flow …

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 …

The Best Types of Dogs for Runners

Find the pooch that fits your running lifestyle.<p>Most dogs love to run—some more than others, and not all for long distances. If you’re searching for a perfect running partner, what kind of dog should you pick?<p>Some breeds, such as huskies and greyhounds, were bred to run, and most working dogs are …

Training advice - The Running Bug

How to Train for a Relay Race

Prep right for the unique challenges—and fun!—of multi-leg team events.<p>Most of the time, running is an individual sport. But the increasing popularity of relay races means more runners are learning how to get into that team spirit. Half-marathons and marathons often offer a relay option in which …

Crash and Burn Workouts for Faster Running

Run each repeat like it will be your last to become a tougher runner.<p><b>The weekly fartlek</b> for elite and aspiring-elite runners in the Kenyan training hotbed of Iten starts fast and stays fast. Hundreds of runners try to stay with the leaders—they go as hard as they can, and when they can no longer …

Is Running 26.2 Miles Necessary Before Racing The Marathon? | Competitor.com

<i>Find the balance between the optimal training schedule and getting the most enjoyment from your running.</i><p>In the past, I’ve outlined how you …

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 …

Pain Relief for Patellofemoral Syndrome

Strengthening foot and hip external rotator muscles will help ease pain.<p><i>Hi Dr. Roberts-</i><p><i>I was diagnosed with patellofemoral syndrome about eight weeks ago. The pain developed around the right side of my knee cap and right lower thigh area. I understand that patellofemoral syndrome in my case means</i> …

What Is "Cardiac Creep"?

Your heart rate will increase over the course of a long run, even if you're maintaining pace.<p><i>I downloaded your Pear Sports audio-coaching Long Run Series and trained with your 18-mile long run last weekend in preparation for the Boston Marathon. My question is in the workout you refer to cardiac</i> …

Why Do My Calf Muscles Cramp When I Run?

Causes could be muscles fatigue, dehydration or other syndromes.<p><i>Doc- Hope you can give me some advice on this. I have been experiencing cramps/spasms in my calves for about two years now. I am 43, and have been running competitively since I was 11. I never had these issues until I ran my first</i> …

How Can I Recover from My Half or Full Marathon?

Try this "reverse taper" to return to training refreshed and healthy.<p><i>I’m running my third half-marathon this spring and a marathon this fall. Do you have any tips for recovering after the races? Thanks, Breanne</i><p>Good luck in your races this season, Breanne. You are wise to think about recovery, as it …

5 Core Workouts for Stronger Running

A strong core will help you hold proper running form longer.<p><i>Zach asks: I don't know that I'm what you'd call a beginner, but I think I am. I was just wondering if you could recommend some strength and core training for me? I've always neglected this part of fitness because I hate going to the gym,</i> …

Three Ways to Improve Your Marathon Finish Time

Here's how to modify your race training to improve speed without wearing your body out.<p><i>I'm training for my third marathon this fall and want to improve my speed without getting hurt. I've had a variety of aches and pains through the past two seasons of training and would love to train and finish</i> …

How Does Cycling Impact My Running?

A competitive cyclists finds it hard to breathe when transitioning to running.<p><i>I am a competitve cyclist and I mountain bike as well as ride on the road. I don’t get as out of breath doing these things as most of the people I ride with, and some are state competition level, but when I try and run,</i> …

47 Awesome Running-Inspired Tattoos

<i>A fellow runner said to me, "Now that you got the tattoo, that means you can't ever stop running!" and I replied, "That's the plan!"</i><p><i>I've run 11 marathons, three half-Ironmans, and will complete my first full Ironman this month. If she can go through everything she has, then I can keep doing my part!</i><p>…

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 …

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 …