dancolangelo

94 Flips | 1 Magazine | 2 Following | 5 Followers | @dancolangelo | Keep up with dancolangelo 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 “dancolangelo”

12 More Treadmill Myths... Busted!

As it turns out, the "1% incline rule" isn't the only one that's baloney.<p>Do you adjust your treadmill's incline to 1% or 2%, to better mimic the effects of road running? If so, stop it immediately, because that whole notion is bunk and you're only making yourself look foolish. Honestly, we're sort …

Biomechanics Expert Debunks Treadmill-Running Myths

Many commonly held beliefs about treadmills fail scientific scrutiny.<p>This is a pop quiz. Ready? Here’s the question: When running on a treadmill, how can you adjust the treadmill to make it equivalent to running outdoors?<p>Don’t congratulate yourself too fast, at least not if you gave this common …

Marathons

Running Tips for the Holidays

Focus on maintaining your fitness rather than improving it.<p><i>I have been running pretty regularly for the past three months and have really enjoyed it. I'm starting to feel really good. At Thanksgiving I got off my schedule and am just getting back to my routine. Now I'm starting to worry about how I</i> …

Marathons

10-Minute Treadmill Blast

When high-intensity interval training (HIIT) came along and gained popularity as the best way to burn fat while holding on to muscle, people started …

Does Varying Bed Time Make You Fatter?

In study, inconsistent sleep patterns linked to storing more fat.<p>Not getting enough sleep has been linked to higher weight. According to new research, your sleep habits could still affect your body composition, even if you get sufficient rest.<p>Researchers at Brigham Young University assessed the …

Sleep

Nutrition

<i>Perform better by taking stuff that makes running feel easier.</i><p>If you run at any given pace long enough, you will eventually get tired and slow down. …

Workout Of The Week: Steep Hill Sprints

One of the signature training methods I use with my runners are steep hill sprints. These short, maximum-intensity efforts against gravity provide …

Competitor.com: Marathon Training Plans, Running Shoe Reviews, Nutrition...

Your fitness source. Participatory sports events all throughout the United States, register for many of them online, read the latest articles, …

Running Shoes

Do I Need Energy Gels for Long Runs?

Experiment with different sources of carbohydrates to find which one works best for you.<p><b>Question:</b> I want to increase my long run mileage from the 13 to 15-mile range to 18-20 miles. I have never used energy gels but feel like I need to ingest something on these longer runs. Normally, I carry a …

Nutrition

How Much Energy Does Your Achilles Tendon Store?

Stiffer tendons help you run more efficiently, but it's not clear how.<p>Your legs are like springs. When you run, you stretch those springs -- in particular the Achilles tendon, and to a lesser extent the arch of the foot -- and store energy that's then released to power your next stride, as the …

Posters

Short v. Long Intervals

Two sides of the same coin, or completely different workouts?<p>Here's an interesting graph to consider:<p>It comes from a paper by Nigel Stepto and his colleagues, then at the University of Cape Town, back in 1999. This particular version of it is redrawn in a review on physiological adaptations to …

Exercise

Are You a Two-Timer?

Yes, running races back to back is a slightly nutty but increasingly popular endeavor. If you’re tempted, a few simple strategies will help you start strong and finish safely.<p>The seconds ticked away. It was nearly time for the 8 a.m. start of the Boston Athletic Association 10-K. "Come on," I …

How to Get Kids Into Running

Here are ways to share your love of running with a gym class-averse child.<p><i>Michelle asks: My 11-year-old daughter just started middle school, where she has to run for gym class. She hates running and feels like she is always last. Monday they had to run 220 yards, today 440, and tomorrow 880. Next</i> …

Middle School

When Exercise and Supplements Don't Mix

Another study finds that resveratrol interferes with the benefits of exercise.<p>Back in July, I wrote about a study in which it appeared that resveratrol (a much-hyped antioxidant) seemed to block the fitness benefits of aerobic training. A group of men exercised, half took resveratrol and the other …

Diabetes

Ironing Out the Details

Know the facts about ferritin and iron before deciding to supplement.<p>You've been training hard for an upcoming race, but recently you've struggled to complete workouts. You are getting more sleep but feel tired. Should you have your iron levels checked? Iron is important, but not all that you hear …

Blood Tests

When Should I Stretch?

Use these five postrun stretches to keep your muscles flexible.<p><i>What guidance would you give to runners about stretching? When I ran in high school, which is when I learned a lot of what I “know” about running, we were taught to stretch really well before a run, and if we could, a little bit</i> …

Exercise

Recover Better To Run Faster

Photo: Scott Draper/Competitor<p><i>Maximize your training and progress with optimal recovery practices.</i><p>Runners love to talk about their training. Epic …

Is It Possible To Race Yourself Into Shape?

<i>While not without its potential pitfalls, it is possible — and it can be beneficial.</i><p>Planning the perfect training schedule is always a delicate …

Running Rags: Skinny Arms Cold? Try out Some Arms Sleeves

A detailed look at the portable sleeves popping up on runners everywhere<p>There are so many running accessories and gadgets available that if you so desired, you could be the runner Inspector Gadget in the beep of a GPS watch (and the maxing out of a credit card). From fuel belts to compression …

Fashion Week

Why Trail Running Is Good for You

There’s a reason trail running is booming in popularity. A few reasons, actually.<p>Heading out on a trail instead of pavement is appealing for so many reasons. Escaping into the woods or meadows gives you a nature experience that a road run often cannot, and a trail's softer surface gives your body a …

Running

Thirst v. Dehydration: The Continuing Saga

What happens when you give a thirsty cyclist an IV drip, but don't let him drink?<p>There's a new hydration study in the <i>British Journal of Sports Medicine</i>, by a group of Australian and New Zealand researchers led by Paul Laursen. Michelle Hamilton already wrote an RW Newswire story about the study, …

Marathons

Getting To The Source Of An Injury

<i>Instead of using the band-aid method to fix an injury, find the root of the problem. It will prevent future setbacks.</i><p>For most runners, the onset of …

Are Shoes Really To Blame For Running Injuries? | Competitor.com

<i>There’s no disputing the fact that the injury rate in running is high. But is footwear really to blame?</i><p>The injury rate in running is high. No one …

Sole Man: 13 Tips For Buying Trail Shoes

1. Fit (Brooks Adrenaline ASR 10)<p>The most important aspect of any running shoe — for the trails, roads or track — is how well it fits your foot. It …

Racing Tactics 101: Four Ways To Dominate Your Next Race

<i>Use these easy-to-implement tactics to reach your potential on race day.</i><p>Racing well is a skill. Just as a basketball player practices shooting free …

Out There: Beware Of Dog (And Its Owner)

<i>Have you ever had a less-than-friendly encounter with a dog on a run?</i><p>I’m a dog person.<p>It doesn’t matter what breed, color, or size it is — your dog …

Seven Things I Wish I Knew When I Started Running

<i>It isn’t hard to get started running, but once you get into the swing of things, it’s easy to injure yourself or ignore little things that make you a</i> …

How to Craft the Perfect Running Route

Running outside is a heck of a lot more interesting than running on a treadmill, but it's not always as easy as stepping out your front door and …

Running Times Pace Charts

Want to know at what pace you ran your last race, or what pace you have to maintain to run a goal time? These charts can help you calculate your pace per mile or your pace per kilometer over a given distance.<p><b>MINUTES per MILE</b><p>Looking to pick up your pace? Work these moves into your routine:<p>​<p>​<p><b>MINUTES</b> …

Marathons

Mastering Hill Workouts

Hill training, demystified<p><b>It's the worst-kept secret in running: If you want to improve strength and speed, run hills.</b><p>Recently, I did a trail run in Seattle with Tony Young, the world record-holder in the mile for men age 45–49 (4:16.09). Tony stopped at a point where the trail split, and he …