Frank daughtry

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Training advice - The Running Bug

How to Pace Marathon Training Runs

If you're training for your first marathon, your training paces are important.<p><i>Hi Susan-</i><p><i>I'm training for my first marathon and I am confused about using different training paces for my runs. I just want to go out and run. Does pace really matter? Can you help me figure out what training paces I</i> …

Marathons

Protein for Runners 101

Not sure how much protein you need or how to get it? Here's a runner's guide to this powerful, essential nutrient.<p>It’s time for another session of Fuel School, and this time we’re heading back to the classroom for Intro to Protein 101.<p>So let’s start with the basics: Protein is an essential nutrient …

Nutrition

Eat - The Running Bug

Workout Of The Week: Billat's 30-30

The best runners possess two key characteristics: a high VO2 max (i.e. a high capacity to consume oxygen during running) and great energy economy …

Inside Job

Survive winter treadmill running by doing interval, hill, and tempo workouts.<p>When it comes to <b>icy roads</b>, even the toughest runners head for the 'mills. But running inside doesn't have to compromise your workout—you can still accomplish the purpose of your run with a few tweaks. First off, be aware …

Marathons

Build a Better Knee

Key exercises to get (and stay) pain-free.<p>The same training philosophy applies whether you're recovering from a knee injury or trying to prevent one. Ideally, your off-road workout should include stretching and strengthening--stretching to keep the IT band from causing friction, and strengthening …

Florida

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 …

Workouts

How and Why You Should Warm Up Before a Run

Heading out for a run too fast and not warmed up is a recipe for injury.<p>Once we get revved up to run it’s tempting to shoot out the door at top speed. But heading out of the gates at full speed—without a proper warmup—is a recipe for disaster, and injury.<p>If you start out too fast, you run the risk …

Exercise

Runner's World

Build Muscle And Cardio With These 3 Stair Workouts

Photo courtesy of Shutterstock.com<p><i>*Article courtesy of ACEFitness.org</i><p>Remember those 72 stone steps that Sylvester Stallone made famous in the <i>Rocky</i> …

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 …

Exercise

5 Speed Workouts Every New Runner Should Try

Adding a structured workout into your running routine will make you faster.<p>When you’re first getting moving, it’s important to just focus on getting into the exercise habit; making your run or walk a regular part of each day, finding times and places to exercise that feel convenient and …

Marathons

Why (and When) You Need More Protein

New research reconsiders how protein is needed for muscle growth and repair.<p>Over the last few months, I've been spurred to rethink how much protein I need on daily basis, and when I need it. This isn't particularly earth-shattering, of course -- people have long known and debated the role of …

Nutrition

Simple Truths About 180 Strides/Minute

It’s not a magic number; you have to know your goals.<p>It seems that I can’t turn around without reading another article about runners aiming for 180 strides per minute, or at least for an increased stride turnover. Many recreational runners are probably in the 160s, and have gotten the message that …

Marathons

Knee Strength Workout

Use these seven exercises to strengthen your hips and bring relief to your knees.

Hips