Augusto Rojas

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7 Tips for Fueling Your First Marathon

Practice your nutrition during training and get to the starting line prepared.<p>As you log your miles, you also need to practice your nutrition, a crucial part of getting you through 26.2 miles. Even if this isn’t your first marathon, these tips can help power your training runs and race.<p><b>Nothing New</b> …

26 Tips for Running Your Best 26.2

Here is everything you need to know to run your best marathon this year.<p>If you’re running a marathon this year and you’re worried about the task ahead, relax.<p>We’re here to advise you on what to do a month out, a week away, even the day of. Shoe tips? Check. Hydration strategy? It’s here. Taper …

Your 2018 Marathon and Half Marathon Calendar

From San Francisco to South Carolina to South Africa, these are the marathons, half-marathons, and other races to look forward to this year.<p>Let’s face it: There are so many races held every week, at every distance, in every city, everywhere around the world, that we couldn’t possibly list every …

Pros and Cons of Running Twice a Day

You don't have to be an elite athlete to divide and conquer.<p>Heading out for two runs in a single day--logging "doubles" or "two-a-days"--is standard practice among elites. But most mortals wouldn't dream of it: not enough time and too much injury risk. "There is a misconception that doubles are …

6-Minute 6-Pack: Swiss Ball Walkout

Swiss Ball Walk Out<p>The swiss ball walk out is one of 36 core-strengthening exercises featured in Lesley Paterson’s 6-Minute 6-Pack video series. A …

Foam Roller Video Series

Learn how to efficiently use your foam roller with this 8 part video series.

Gear Up With Winter Running Accessories | Competitor.com

Merrell All Out Terra Ice Waterproof<p>This new waterproof winter running shoe is built to tackle the worst that winter can throw at you—ice, snow, …

Tips for Running in Sub-Zero Weather

When it drops below zero, you can still run, but use caution.<p><i>Sports Doc,</i><p><i>It is -10 degrees and snowing! Can I still run?</i><p><i>Jen</i><p>Dear Jen,<p>There has been some very cold weather across the northern plains and plenty of snow and ice in the northeast the past couple of weeks. Keeping fit in cold weather can …

Keep It Simple Or Crank It Up

Simple winter workouts paired with cranked up versions.<p>Improve your performance this year and work your way to a new PR using the exercise routines below, which feature 3 online-only bonus moves for each category. Keep It Simple and attack common weak areas or Crank It Up with intense full-body …

Rules of Success

Follow these bedrock principles to achieve your goal.<p><i>Get more secrets to marathon and half-marathon success</i> <i>here</i><i>.</i><p>For many marathoners, training consists of running as much as they can, as far as they can, as fast as they can. The inevitable result of which is burnout, injury, or dashed raceday …

Muscle

Motivational Quotes

Oct 7, 2015<p>It's the best form of medication.<p>Oct 2, 2015<p>It needs exercise just like the muscles of the body.<p>Sep 23, 2015<p>Running is not, as it so often seems, only about what you did in your last race.<p>Sep 18, 2015<p>Relax and let the run come out of you.<p>Sep 16, 2015<p>...matters more than how much you …

Motivation - The Running Bug

Vince Lombardi on the truth behind success in any arena…. http://t.co/MJDair0Y95

Another Reason to Keep Running Through the Holiday Season

Exercise helps blood sugar cope with excess eating.<p>If you'll be eating more than normal the rest of the month, here's motivation to keep working out independent of concerns about weight gain: Regular exercise helps to keep your blood sugar and fat cells in the healthy range even when you take in …

How (and Why) to Apply Sunscreen This Winter

Putting sunscreen on before other cosmetics increases its effectiveness.<p>Many people think about sunscreen only in the summer, when the sun's rays are the strongest. But if you're fortunate enough to be among those who run during daylight hours in the winter, experts agree that you should still …

Why It Can Be Hard to Avoid Mindless Eating

Study: Food available within reach triggers impulse to interact with it.<p>If you're at a holiday party this weekend and don't want to mindlessly munch for hours, get out of arm's reach of the goodies before your mind encourages you otherwise, suggests new research on what triggers eating in the …

Hamstring Stretching: Just Do It

Study finds similar improvements from different programs.<p>In running, it's often more important that you do something than that you do precisely the "right" thing. As 1983 Boston Marathon champion Greg Meyer has said, there are many ways to get fit, so pick one and get to work.<p>A new study suggests …

The Sugary Fruit Paradox

A piece of fruit is more than the sum of its fiber and fructose.<p>Sugar is bad, but fruit is good. This seems like a contradiction, but every epidemiological study that has looked into it has found that higher levels of fruit consumption are associated with lower body weight and lower risk of …

What Injuries Triathletes Most Often Get

Most are overuse injuries, but look out for those bike crashes.<p>Triathletes share many of runners' overuse injury woes, but also have to deal with a small but significant number of acute injuries, according to research published in the <i>British Journal of Sports Medicine</i>.<p>One hundred seventy-four …

How to Eat During Long Runs

If you're new to midrun fueling, try a bunch of brands and types of fuel to find what works for you.<p><i>I’ve run two half-marathons, and now I’m training for my first full marathon. I log a long run—anywhere from 10 to 20 miles—every Sunday. But I run out of steam almost every time, even though I drink</i> …

No-Bake Peanut Butter Chocolate Pretzel Bites

These are guaranteed to be a hit at any gathering.<p>Most runners love eating PB as much as they love running a PR. For those who enjoy chocolate too, this easy recipe is the dessert equivalent of a PR <i>and</i> an age-group win. Heck, a couple of these before a race might provide the sugar rush needed to …

Women's Running on Twitter: "Stay in bed or hit the road? Use this flowchart to see if you are too sick to run. http://t.co/YS5I6xv3JN http://t.co/4FxNrVGNXi"

The Right Way to Carb-Load Before a Race

You won’t hit the wall—as long as you fuel correctly.<p>Most runners know they should eat pasta, rice, potatoes, or other high-carb foods before a half or full marathon. After all, carbs are a great source of energy, and you need a lot of energy to cover 13.1 or 26.2 miles. But many runners are far …

Tips to Help You Run Farther

Simple strategies make you happy to go the distance.<p>There are plenty of good reasons to add long runs to your routine. Extended time on your feet builds stamina, burns fat, and stokes your confidence. And you don't need to be logging monster miles to reap those benefits—a "long" run is simply any …

How to Add CrossFit to Marathon Training

Here's how to work high-intensity strength training into your running plan without risking fatigue.<p>June is Marathon Month! I’ll be answering marathon training program questions all month long to help you get started on the right track this season.<p><i>How do you incorporate strength training in with a</i> …

Can You Beat These Celebrity Marathoners?

See how some of the most dedicated running celebs have handled 26.2 miles.<p>The next time you’re chasing down a marathon PR, keep your head up, or you might miss some of the famous race faces all around you. Check out the celebrity marathoners who might be in your pace group—and see how they fared at …

How to Build a Healthier Pizza

Load up your pie with nutrient-packed toppings, and make these smart, tasty swaps.<p>Like most of you, I believe the best way to really get to know a place is to go for a run.<p>So this past weekend, while in Oxford, Ohio for Alumni Weekend, I did just this. I laced up my running shoes, waved goodbye to …

How to Time Workouts for Best Performance

Precisely schedule quality training sessions to achieve your best results.<p>Seasoned runners know that long runs, tempo runs, and speedwork are all critical to improving performance. What's more challenging, perhaps, is scheduling these sessions so you get the most out of each effort. "It's important …