dianagray

27 Flips | 1 Magazine | 1 Like | 1 Following | 604 Followers | @dianagray | Keep up with dianagray 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 “dianagray”

5 Training Mistakes Every Runner Makes

Avoid these behaviors to run your best.<p>I’ve been coaching runners one-on-one, in groups, and online for more than 23 years. I have guided thousands of new and seasoned runners through their training for 5Ks, ultramarathons, and everything in between. And I’ve seen these five issues come up over and …

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> …

Why Do Female Runners Get Amenorrhea?

Loss of a menstrual cycle during training is a result of an energy deficit.<p><i>Dear Sports Doc,</i><p><i>I trained for and ran my first full marathon this past spring. Before training for the marathon I had run 2 half-marathons and consistently maintained my weekly mileage. However, while training for the</i> …

8 Tips for Runners and GI Distress

Runner's Colitis and other GI conditions plague many distance runners.<p><i>Have you heard of runner’s colitis? I had to have a colonoscopy about two years ago. My GI doctor told me he saw internal hemorrhoids and everything else looked okay but he did say that I could have runner’s colitis. Usually it</i> …

Five Reasons for Training Fatigue

Here's why you may be experiencing mid-season fatigue--and how to overcome it.<p><i>I'm training for my fourth marathon this fall and attempting to improve my time. This season I'm struggling with lack of energy and strength in my workouts. The reason I'm writing is that it's lasted for several weeks</i> …

7 Amazing Tricks to Lose Belly Fat!

Use these expert tips to burn flab, gain strength, and feel your best!<p>1. Run.<p>2. Run.<p>3. Run.<p>4. Run.<p>5. Take it easy for a day. You don’t want to burn out or get hurt.<p>6. Run.<p>7. Run.

How Do I Train Based on Heart Rate?

Once you figure out your zones, here's where you should be for easy runs, long runs, tempo runs, and intervals.<p><i>I just read your column “</i><i>How to Train with a Heart Rate Monitor</i><i>” and see you discuss heart rate and how to find your zones, but how do I use this knowledge to train? Thanks.</i> —<i>Forrest</i><p>Great …

Runners and Blood Clots: What You Need to Know

Athletes may be at a greater risk for developing blood clots than the rest of the population. Here's how to protect yourself and spot symptoms.<p><i>I just heard that you developed two blood clots in three months! How is it possible for a person like you, who is fit and healthy, to develop clots?</i> —<i>My</i> …

Running with Dogs

Help wanted: Runners to pace pent-up pooches. Earn extra cash. And lots more.<p>With an anticipatory smile, Greta turned the key in the lock of the door and ushered me into the penthouse apartment. It was palatial, with huge windows looking out over Chicago's Grant Park, tastefully but lavishly …

How Many Times Per Week Should You Exercise?

Fewer workouts might be better for some -- but not for everybody.<p>Is it better to work out four times a week than six times a week? That's the finding of a new study in <i>Medicine & Science in Sports & Exercise</i>, which Gretchen Reynolds reported on in the <i>New York Times</i> a few days ago. It's an …

Runs of the Mill

Whatever your goal, there’s an effective and fun (really!) treadmill workout just for you<p><b>If Your Goal Is To:</b> Make the Most of 20 Minutes<b><br>Try This:</b> Warm up at a slow to moderate pace for five minutes, then increase the speed to race pace and hold it for 10 minutes for a hard tempo. Cool down for five …

Off to a Good Start

On race day, don't go out too fast—or too slow.<p>The beginning of a distance event is something to behold. Some runners—fresh from their taper and full of adrenaline—charge off at a pace that borders on reckless abandon. Not only is such a rush unnecessary, it may be counterproductive to the goal of …

Study: Vibram FiveFingers Lead to Greater Risk of Foot Bone Injury

More evidence supporting a gradual transition to barefoot-style shoes.<p>In a 10-week study, 10 of 19 runners who transitioned to doing some of their mileage in Vibram FiveFingers showed signs of foot bone injury at the end of the study, compared to one of 17 runners who continued to do all of their …

Your First 10K

Take your training up a notch with a 6.2-mile challenge.<p>Every year, tens of thousands of runners flock to popular spring and summer 10K events such as the Crescent City Classic in New Orleans, the Bolder Boulder in Colorado, and in my hometown of Atlanta, the Peachtree Road Race, which I've run 35 …

Pace Yourself

Do questions about setting (and maintaining) the right race pace constantly nag you? Relax. We've got the answers.<p>His start hardly foreshadowed history.<p>On that August 2009 night in Zurich, Switzerland, Dathan Ritzenhein immediately dropped to the back of the pack among the 15 runners in the …

On the Up Side

Simple adjustments make hill running more enjoyable.<p>Nothing builds running strength better than hills. Running inclines forces your muscles to work harder with each step; as you grow stronger, your stride becomes more efficient and your overall speed improves. Despite the benefits, many newcomers …

Get Over It

Too tired, stressed, or hungry to run? Here's how to overcome these common obstacles.<p>As much as you may love to run, there are still days when simply tying your shoes requires a marathon effort. Morning runners groan when the alarm buzzes; midday runners battle full in-boxes and growling stomachs; …

Do Endurance Athletes Need Meat to Perform Well?

No, but make sure you're getting vitamins, minerals, and protein from other sources.<p><i>I am a collegiate runner who is considering switching from a lacto-ovo vegetarian diet to a diet including white meats such as chicken and turkey breast. Fellow runners and trainers have told me doing so would</i> …

When Is It Too Hot to Run?

The Tel Aviv Marathon was canceled due to heat and heat-related injuries at half.<p><i>Dr. Roberts,</i><p><i>I read that the Tel Aviv Marathon was cancelled for heat reasons, but they held the half marathon anyway. The news reports said that one runner died and 20 or 30 required hospital care. I thought the</i> …

Is a Beginner Training Program Too Easy?

I want to start running but the beginner's plan seems too slow.<p><i>Hello,</i><p><i>I have never been a good runner, when I had to run at school I hated it because it made me feel really bad, physically. Otherwise I have never been very athletic but I'm not a complete couch potato either. I'm young and not really</i> …

Steps to Reducing Postrun Recovery

Training phases should dictate your methods.<p>You’ve pounded the protein shake, shivered in the ice bath,and mastered the art of self-massage. Because you should do everything you can to speed your recovery from today’s run, right? Maybe not. How much recovery work you do depends on how close race …

11 Foods You Need for a Healthy Immune System

Ramp up your diet to fend off sick days.<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 …

Learning to Run Farther Than Seemed Possible

You will go farther than ever, and then you'll have to run home.<p>The small stretch of road I've been running on for the last five years is ideal in lots of ways. It's not too flat, so it rarely gets boring. The hills are abrupt and brief and look much worse than they feel—good for bragging rights …

A Better Blend

Nutritious, flavorful ingredients lift the postrun smoothie to healthier heights.<p>After a long or hard run, the last thing you may feel like doing is eating a big meal, particularly if your workout left you queasy. But you need to refuel, preferably within 30 minutes, so you can recover. That …

Gear Tip: Keep Your Jacket Secure

Too warm? This gear tip shows you how to secure your jacket without missing a step.

Resolve to Drink More Water

Tools to stay hydrated when you're not running<p>Runners know it's important to drink fluids, especially on long runs. But, to run at a high level, it's equally important to stay hydrated during the rest of your waking hours. The easiest way to do that is to keep a bottle of water on your desk, in …