Terry Gamble

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How to recover from a tough workout

Feeling sore and depleted after a hard workout? Here's what will and won’t help you bounce back.<p>Winning the Boston Marathon is an amazing feat. When Japanese runner Yuki Kawauchi won it last week, he did it as his fourth marathon in just 12 months. That was a demonstration of his ability to recover …

Chris Hadfield

Does Pronation Matter?

A comprehensive new study finds no difference in injury rates for different foot types.<p>In the relatively recent past, things were simple: your foot type was classified as overpronator, underpronator, or neutral, and you were supposed to get a running shoe designed for that foot type. If you got …

Running

Everything You Need to Know Before Deciding to Run a Marathon

You'll need a training program, yes. But are you ready for how much you'll have to eat?<p>Distance running tends to inspire strong feelings in both its most zealous adherents and also its staunchest opponents. But even for those who under most circumstances would rather chug antifreeze than “go for a …

Fitness

4 Things We Can All Learn From Masters Runners

These are the habits older runners practice to stay fit—and you should too.<p>When I was young, I ran every single day and somehow remained injury free. I ate a steady diet of pizza, beer, and dessert with zero attention to a carb-to-protein ratio. Occasionally, I lifted weights, did core work, and …

Marathons

Strength Train to Improve Your Running

Lifting to fatigue after hard runs offers big rewards.<p>According to purists, the best supplementary workout for runners is more running. There’s some truth to this, but many top athletes also strength-train. By working weak muscles and correcting imbalances, these runners hope to reduce their injury …

Exercise

Strength-Train Your Way to a Better Stride

Better mechanics lead to faster times.<p>Every runner should aim for an efficient stride. It allows you to run faster paces and longer distances with less effort, while also reducing injury risk. Physical therapist and coach Jack Cady, M.P.T., says there are two ways to improve your stride: You can …

Workouts

Four Ways to Stop the Dreaded Side Stitch

You can start by watching what you eat before a run.<p>Few things are worse than getting a side stitch during a run. Here are three ways to prevent the problem, and one strategy for stopping a stitch in its tracks:

Marathons

Seven Ways to Have a Breakthrough Running Year

Try one of these strategies to take your speed and strength to the next level.<p><i>Tara asks: I’ve been running for a year now and I want to focus on improving my speed this year in the 10K and half-marathon distances. How can I set myself up for running and racing faster? I run four times per week.</i><p>A …

Marathons

Foam Rolling? Do It Right by Avoiding These 10 Mistakes

Don’t overdo it with the self-massage tool.<p>Despite the foam roller’s popularity, it “shouldn’t be considered the silver bullet for at-home therapy,” says Richard Hansen, a Boulder, Colorado-based sports chiropractor. Hansen, who treats recreational runners as well as Olympians, warns that incorrect …

Stretching

6 Training Habits That Lead to Boston Qualifying Times, According to Strava

Looking to book a ticket to Hopkinton one day? Here’s how, based on training data from more than 7,000 BQers.<p>When it comes to qualifying for the the Boston Marathon, every runner has his or her own story. But when you look at the training that goes into running a qualifying time, there are several …

Marathons

9 Tried-and-True Approaches to Recovery

Strength Training

5 Nutrition Mantras to Race Your Best

Follow these tips to get to the start fueled and hydrated, and finish strong.<p>Every runner has a mantra for race day. Most mantras (“don’t give up” or “what doesn’t kill you makes you stronger”) are uttered to inspire greatness. But no matter how fast you want to go, or how hard you might train to …

Nutrition

Can You Be Injury Free?

Use this injury-prediction calculator to determine your risk of getting hurt—then take proactive steps to lower it.<p>Athletic therapist Reed Ferber, Ph.D., has a nickname for injury-free runners: “golden unicorns.” Yes, they are that elusive. In fact, Ferber, who is professor of kinesiology and …

Exercise

Don’t Forget Your Gluteus Medius

Work the smaller glutes to stay injury-free.<p>The exercises you may rely on to work your glutes—squats, deadlifts, lunges—target the big, meaty part of your buttocks known as gluteus maximus. But that regimen neglects the gluteus medius, the smaller muscle that runs along the side of your rear and …

Workouts

5 Things Runners Should Know About Knees

Starting with whether "running will ruin your knees."<p>If we had a fast-twitch muscle fiber for every time we've heard "running will ruin your knees," we'd be able to outsprint Usain Bolt. And our knees would feel good while we did so, because despite what your potentially well-meaning but definitely …

Marathons

Plantar Fasciitis: Symptoms, Treatment & Exercises

Plantar fasciitis is a condition caused by drastic or sudden increases in mileage, poor foot structure, and inappropriate running shoes, which can …

Running

Stay on Your Toes

Keep your big piggie in top shape with these exercises.<p>A runner's big toe has a big job. When your foot strikes the ground, it helps stiffen the tissues along your arch. This creates a stable platform, giving your foot more ability to propel you forward. But if your big toe is stiff or misaligned, …

Workouts

How Effective is Treadmill Running Compared to Running Outside?

Running terrain makes all the difference in training.<p><i>Danielle asks: I have two little boys and I work from home. I try to get out of the house to run at least two or three times a week and train at home another two or three days. I have a treadmill and a Wii Fit. How effective is treadmill running</i> …

Exercise

We Tasted 27 Flavors of GU—and Ranked Them All

Is Lemon Sublime truly sublime? Is Chocolate Outrage outrageous? We slurped dozens of energy gels to assemble this definitive list of the best and, well, not-best flavors.<p>If you've done any distance running, you’ve probably eaten an energy gel. You know, those little foil packets that contain …

Cycling

7 Stretches For Runners With Seriously Tight Muscles

They're practically orgasmic.<p>Raise your hand if you stretched (like, really stretched) after your last run. Anyone?<p>It's easy to slack—after all, you've done your run. Time for snacks, right?<p>But stretching is actually so crucial. After putting your body through the same, grueling, repetitive motion …

Yoga

Tip: Two Glute Exercises for Knee Health

Wait, butt exercises for healthy knees? Yep. Here's why and how to do these movements.<p>When it comes to knee pain, most lifters will scrutinize the …

Hips

5 Great HIIT Moves Runners Need to Know

Torch calories in half the time with this fast-paced workout.<p>Runners putting in dozens of miles and several hours per week into running may think there’s no time for anything extra in their routine. But when you realize one solid 20- to 30-minute strength-training workout can be the key to your …

Workouts

Should I Stretch Before or After My Runs?

Neither, experts say. Or if you must, do it after your workout—not before.<p>You’ve seen the iconic image of a runner bent over and touching his toes. You’ve probably seen plenty of runners doing this before races. So it may surprise you to hear that this so-called static stretching—attempting to …

Exercise

6 Squat Variations Every Runner Should Do

To be a better runner, you need squats—and multiple types.<p>When it comes to setting race PRs and fending off running injuries, there are few exercises better than the squat.<p>“Squats are <i>the</i> foundational exercise for every runner,” explains Janet Hamilton, C.S.C.S., an exercise physiologist at Running …

Workouts

Top tips to support the newly serious runner

Your pre-run prep and post-run recovery habits have as much impact on your success as the kilometres you logThe post Top tips to support the newly …

Marathons

Meb Keflezighi’s 5 Drills to Make You a Better Runner

Become more mindful of your running form and gain greater speed with less injury risk.<p>The following drills will improve your running form in many ways—by strengthening key running muscles, by improving your range of motion via exaggerating some aspects of the running gait, by improving the …

Marathons

The 6 Most Effective Core Exercises for Distance Athletes

And two core exercises athletes should absolutely avoid.<p>There are things you come across when running that you can ignore: jerk drivers, annoying partners, random bad advice in the middle of a race. And then there are things that you shouldn’t ignore—like your core muscles.<p>“Your core stabilizes …

Yoga

Five Soups for Runners

These one-bowl wonders can be prepared in 30 minutes or less.<p>The following recipes were excerpted from <i>Runner's World: Meals on the Run,</i> our collection of 150 runner-friendly recipes ready in 30 minutes or less.<p>Rainy Day Onion Soup<p>With its rich broth, sweet onions, and just the right amount of gooey …

Food Preservation

6 yoga moves runners should do to speed recovery

Whether you run a 5K a day with your girlfriends or you’re in the midst of marathon training, you probably feel it: tight hips, achy hamstrings, and …

Yoga

Shin Splints: All You Need To Know!

<b>Shin pain is one of the most common injuries for runners. Here are expert tips and exercises to keep your lower legs healthy and strong.</b> <i>– The</i> …

Marathons