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Do These 6 Essential Stretches After Every Run

After an intense run or indoor cycling class, your tired muscles are screaming for some love. Here are six must-do moves to target all the tight areas of the body, increasing flexibility, preventing injury, and reducing next-day soreness.<p>Tipover Tuck<p>Targets: hamstrings, lower back, chest, …

Yoga

12 Ways to Build Ankle Strength for Top Performance

Balance Training<p><b>Standing on one leg:</b> Hold for 30 seconds, working up to one minute per leg.• <b><br>Balance and catch:</b> Standing on one leg, catch and throw a …

Workouts

Get Loose with Yoga for Real-World Cyclists

Strala Yoga founder Tara Stiles shares fun, no-B.S. yoga moves for riders who want to stay limber, recover faster, and get better on the bike<p>Tara Stiles is a big personality in the yoga world, but she’s not like most yoga teachers. She’s practicality meets spirituality, wrapped up in an …

How to Recover from a Tough Workout

How Inflammation Affects Your Workout<p>When Meghan Rabbitt, 32, was living in Boulder, Colorado, she couldn't get enough of the great outdoors — …

Neural Training: A Different Ingredient for Endurance Training for Runners

As fall progresses, many runners will end their racing season and then take a break from training. After a few weeks off they will start in on the …

The One Body Part You’re Not Stretching (But Should Be)

As a runner, I have a stash of foam rollers and lacrosse balls everywhere— at home, under my desk, in my purse. I constantly feel the need to …

Boost Your Blood to Boost Performance

The fluid in your veins carries everything you need to ride strong and feel great. Here's how one writer learned to fill it with the right stuff.<p>As a mountain bike racer, I’m pretty familiar with the sight of my blood. But barring blood donations—both accidental and intentional—I’d never thought a …

5 Easy Ways to Soothe Your Aching Feet

Treat your pedal pushers right to prevent numbness, pain and hot spots<p>Cycling isn’t as hard on your feet as, say, running, but that’s not to say our sport is always foot-pain free—especially once you get into longer distances, where swelling and pressure can add up to seriously aching dogs. Foot …

The Workout That Burns More Calories Than Running

For the 2013 study, 16 fit adults participated in a 20-minute bodyweight circuit, which included exercises like pushups, burpees, squats, and lunges. John Porcari, the lead researcher and head of the university’s performance lab, says the participants burned an average of 15 calories per minute, …

Run Through Overtraining Syndrome

Don't rest completely, try these methods to bust out of a training rut.<p>Overtraining is one of those nebulous catchall terms that coaches and athletes fear like the plague. The problem that coaches face isn’t prodding highly competitive and slightly obsessive-compulsive runners to do more work. …

Tighter from Tush to Toe: Lower-Body Pilates Workout

Thigh-High Lift<p><i>Targets triceps, abs, hips, butt, and inner thighs</i><p>Sit on floor with knees bent, feet flat, ball between inner thighs; place palms on …

Train Your Brain

Overcome your mind's tendency to slow you down.<p>Your legs are screaming. This is as fast or as far as you can go. Or so you think. When you feel as if you can’t run another step, it’s natural to assume your body has had enough. But science suggests your mind is slowing you down prematurely, and you …

Watch your body language: Early signs of 7 common injuries

Tuning into the whispers of your body’s early warning signs means you can head off injuries at the earliest stage. Sidestep soreness, training …

Biomechanics

Top Five Cycling Exercises

Tis the Season for long periods of time in the “saddle”. For those of us that start logging more and more hours on our bikes as the sun starts …

12 Ways to Build Ankle Strength for Top Performance

A physically active body must achieve a stable balance around each active joint for top performance. Ligaments connect the bones to each other, and …

Muscle

Got a Flat? Call Roadside Assistance

New services from AAA, Better World Club, and Spoke Insurance have you covered<p>Every rider should know how to repair a flat tire, and should be carrying a well-stocked gear bag on every ride. But some days, the flats outnumber the spare tubes and patches, and suddenly, you’re stranded.<p>Luckily, now …

Coach Culpepper: Find Your Tempo

Photo: Scott Draper<i>Increase your aerobic gains by adding tempo runs to your training.</i>Running enthusiasts often love to throw around the term “tempo …

Home

Review: Louis Garneau WINDTEX Eco-Flex II cold weather gloves

Back when I was a BMXing teen in Ontario, I decided a good pair of cold weather gloves would be worth buying. A car was still a few years off, and …

Maffetone Formula for better endurance performance by Marc Laithwaite

Marc Laithwaite at Lakeland 100/ 50 2014<i>In a new series of articles, Marc Laithwaite (The Endurance Store), endurance coach and regular contributor</i> …

The One Exercise That Just Might Change Your Running Forever

What if all it took to improve your running immeasurably was a few minutes marching in place?<p>In a 2011 New York Times Magazine feature, Christopher McDougall, author of <i>Born to Run: A Hidden Tribe, Super Athletes and the Greatest Race the World Has Never Seen</i> experimented with just that.<p>"I was …

Battle Winter 2015 with these Winter Running Essentials

To wage war with winter is a tall order. The cold, snow, sleet, wind and rain are worthy adversaries, but they won’t stop the most battle-hardened or …

Running Tips & Articles | Running Training Plans

Everything about the Boston Marathon is magical--and grueling. Here's what to look out for.<p>By Megan Harrington<p>Put this video on and bust out some …

The Best Stretch for Every Body Part

When it comes to getting the most out of your workout, you have to care for the muscles that heave all of those heavy weights, too<p>When you think of flexibility, it's likely that the first things that come to mind are touching your toes, or stretching your hamstrings. Unfortunately, those are often …

Muscle

Where to Sell Your Used Cycling Gear

These four businesses will turn your old bikes, parts, and accessories into cash<p>That jersey your mom got you for Christmas that you hate. Those tights that definitely got tighter once you left the store. That pair of new 26” MTB tires that you haven’t used since you upgraded to a 29er. That saddle …

2014 Black Friday and Cyber Monday Running Gear Sales and Deals

Each year around this time I put up a post containing a collection of Black Friday and Cyber Monday sale links. Basically what I do is spend several …

5K Training Schedule for Beginners

<b>Week 1</b> – Jog for 60 seconds, Walk for 90 seconds (20 minutes total)<p><b>Week 2</b> – Jog for 90 seconds, Walk for 2 minutes (20 minutes total)<p><b>Week 3</b> – Jog 90 …

Marathons

Can't-Miss Muscle

Use movements you've never tried to build the body you've always wanted

TRX Training: indoor core workouts and moves to practise

We’ve been expounding the benefits of core strength for years. Research is becoming more prevalent, professional cyclists and teams are starting to …

Workouts