Chris Tesvich

131 Flips | 3 Magazines | 1 Follower | @christesvich | Keep up with Chris Tesvich 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 “Chris Tesvich”

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> …

One-Hour Workout: VO2 Max-Building Intervals | Triathlete

<i>Every Tuesday we’ll feature a different coach’s workout you can complete in 60 mins (or less!).</i><p>This week’s running workout, aimed at improving your …

How Fast Should Your Easy Long Runs Be?

<i>Let’s look at the physiological benefits of the long run and see how pace affects the intended benefit.</i><p>The long run is a staple in almost every …

How to Fuel for a 5K

Should you be carb-loading for a 5K? Here's what--and when--to eat before your next 3.1<p><i>Dear Fuel School,</i><p><i>I'm a high school varsity cross country runner, and I'm unsure of what's right, nutrition-wise. I've heard people say to carb-load the night before a race (usually a 5k), but after I've had a</i> …

Three Ways to Crank Up Your Training Runs

Training hard—carefully—can produce fast times.<p>When researchers at France's National Institute of Sport asked a group of triathletes to ramp up their training by 40 percent and maintain that volume for three weeks, the results were predictable—at first. By the end of week one, the athletes showed …

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> …

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 …

The Best Protein for Runners

Runners need more protein, more often, and for more reasons than nonathletes.<p>Compared with sedentary people, runners need a lot more protein. If you run an hour most days, you need about .6 gram of protein per pound of weight (run more and your needs go up), compared with .36 gram for couch …

Training advice - The Running Bug

Run Up, Run Down: Two Training Techniques to Get Faster

If running faster is your 2014 resolutions, use these tips to hit a new PR.<p>In my book, Running On Air, I promote an effort scale related to rhythmic breathing that allows a runner to gauge their running pace and perform a number of different “workouts” within a training program. This effort scale …

11 Foods You Need for a Healthy Immune System

Ramp up your diet for a healthy immune system.<p>In the dark and cold winter months (snow or not!), give your immune system a boost with these foods so you have fewer sick days and more run days.<p><b>Living Foods</b><br>A healthy gut is your strongest ally when it comes to fending off viruses and the not-so-good …

Change Up Your Running Routine

Tweaking your schedule magically produces fast results.<p>When Alberto Salazar took over as Dathan Ritzenhein's coach in 2009, Ritz quickly set personal bests over 5000 meters (an American record), 10,000 meters, and the half-marathon. (You can run your own personal best with one of our half marathon …

Eight Weight Loss Mistakes Runners Make

Avoid these common errors that can sabotage your efforts to drop a few pounds.<p><b>Pop quiz:</b> You just went for a run. How many calories did you blast? Chances are your guess outpaces reality, to the tune of, say, a Frappuccino. Overestimating calorie burn is the Big Daddy of runners' weight-loss …

Nutrition

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 …

Long Run Hangover

Why do I feel overly fatigued post-long run?<p><i>Hi Dr. Roberts,</i><p><i>I'm training for my fifth marathon and while my runs have largely gone well strength and target pace wise, I've recently noticed that I'm covered in salt streaks afterwards, have an upset stomach and feel, for lack of a better word,</i> …

6 Rules for Eating Right as a Runner

Keep it simple, keep it balanced, and stay hydrated.<p>When you start exercising regularly, you might have to revamp some of your everyday eating habits in order to feel your best while you’re working out and avoid unwanted bathroom stops. Here are some general rules.<p>Go on Empty (Sometimes)<p>What you …

New Study Suggests How To Run For A Lifetime

Reading Sartre might help more than constantly chasing personal records.<p>Runner surveys consistently note that most of us hope to run for a lifetime. However, race results reveal something else: participant numbers thin dramatically in the 60s, 70s, and beyond. It’s not that easy to keep on keeping …

3 Foods You Should Eat To Fight Muscle Soreness

Photo courtesy of Shutterstock.com<p><i>*Content courtesy of ACE Fit (acefitness.org)</i><p>You’ve made a commitment to healthier living—including exercising …

Tips for Your First Race

Follow these steps to prepare for your first 5K or 10K.<p>Even for seasoned racers, the days before a race can be stressful. With all the hope and hard work that you’ve invested in your goal event, you want to arrive at the starting line feeling calm, healthy, and ready to run your best. Here are a …

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 …

The Essential 7-Minute, No-Gym Warmup

Work in these five moves before your run to get faster and stay injury free.<p>Seven minutes can be an eternity—for a runner, at least. That's enough time to bang out a mile repeat, ice a cranky knee, or boil water for pasta. And now, it's also enough time to squeeze in a strength-training workout.<p>We …

Top 13 Run Tips to End 2013! | Women's Running

Photo courtesy of Shutterstock.com<p><b>As we prepare to bid farewell to 2013, now is the perfect time to take stock of your run goals and develop a plan</b> …

Drink More Water, Gain Less Weight

Zero- and low-calorie beverages help keep pounds off, study finds.<p>Here’s a simple weight-management tip: Rather than sipping fruit juice or a sugar-laden drink, enjoy a glass of water—or a cup of coffee or tea—instead.<p>The recommendation comes courtesy of a new study in the <i>International Journal of</i> …

Nutrition

Dolphin Push-Ups

Today's Top Stories<p>1<p>How Can Joey Chestnut Run Off His 74 Hot Dogs?<p>2<p>Asics Has Up to 50 Percent Off Shoes Right Now<p>3<p>The Best Jogging Strollers to Cover More Miles<p>4<p>Can Ketones Help You Run Faster?<p>5<p>What Mud on Your Calves Really Means for Your Form<p>Watch how to turn the pose into a core- and …

Rules of the Road

Some things runners must do to avoid a colliding with a vehicle.<p>• Don't assume a driver sees you. In fact, imagine that a driver can't.<p>• Run against traffic so as to view (and react to) any mistake an advancing motorist may make.<p>• At a stop sign or light, wait for the driver to wave you …

A Bigger Week

Expand your training schedule to 10 or more days to recover better and run stronger.<p>Long runs, tempo runs, speedwork, hill repeats. You know these are the quality workouts that will propel you to your goals. The trouble is, how do you fit them all in every week, and still have ample time to recover …

Raise Your Athletic IQ

Avoid mental meltdowns by tuning into your body.<p>Whether you're trying to finish your first race, nail a PR, or increase your weekly mileage, runners who are most successful in achieving their goals have a high "athletic intelligence." That's a catchy way of saying these athletes are skilled at …

Overview of Runner’s World Training Plans

Use an RW training schedule to get fit and run your first, or fastest, race.<p>Whether you’ve just registered for your first half or full marathon, or are training to hit a time goal at your next big race, a training plan is the best way to get you to the starting line injury-free and prepared to …

Marathons