Paul Murray

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Understanding Treadmill Training For Maximal Results

<i>Stuck inside because of the Polar Vortex this winter? Here are some treadmill tips.</i><p>With the Polar Vortex affecting most of the country, treadmills …

What is the healthiest way to eat sweet foods?

Order matters when it comes to food and metabolism<p>The healthiest way to eat a dessert (or any type of added sugar) is to not eat it. That being said, what is life if you don’t live it? For me, a life without the occasional glazed doughnut for breakfast or Sour Patch Kids at the movies is a life not …

Nutrition

Stop! How to Use Your Brakes the Right Way

Scrubbing speed, slowing down, and bringing your bike to a halt are essential skills nobody really teaches us<p>You never forget how to ride a bike. That’s true. It’s also kind of a problem. Not because anyone wants to forget, of course—but because so few of us learned as kids how to ride the types of …

Cycling

The Best Cycling Shorts for Every Type of Rider

We've tested everything from thermal bibs to ultra-thin summer kit to find your next favorite pair of cycling shorts<p>Why do shorts matter so much for cyclists? For starters, your butt is the biggest contact point you have with the bike. The right chamois can vastly improve your ride by alleviating …

Cycling

When (and Why) to Train Below Aerobic Threshold

Run too fast some of the time, and you’ll probably get slower all the time.<p>That is the running-training paradox— a paradox that has led to the …

How artificial intelligence can reduce marathon times

An Irish data scientist has developed a new artificial intelligence based system that can use runner's race data to make predictions that can help …

6 Plyometric Exercises That Will Give You a Leg Up

Vertical Jumps<p>Stand with your feet shoulder- width apart. Bend both knees, squatting your body slightly downward to recoil. With both feet, spring …

Health

Don’t Let Your Running Form Fall Apart | Competitor.com

<i>Study shows muscular endurance prevents fatigue-related loss of running economy.</i><p>Running economy is the runner’s equivalent of automobile gas mileage. …

What’s Your Real VO2 Max Number?

<i>An alternative VO2 max test protocol is more like a real race.</i><p>A few years ago I finally got around to taking my first VO2 max test. Actually, it …

5 Ways to Make Cycling HIIT Workouts More Fun (So They’ll Suck Less!) ​

​Intervals work wonders for getting fit fast on the bike—but only if you do them<p>Newsflash: High intensity interval training is hard. Okay, that might not really be "news," but what <i>has</i> made headlines recently is that, despite health and fitness benefits like accelerated fat burning, and improved VO2 …

Exercise

This $80 Saddle Is So Comfortable You May Never Want Another

The Forte Striker is great for racing, all-day riding, and cruising around town.<p>When I bought my first bike three years ago, I (of course) started riding with the seat it came with—but it didn't take me long before I knew I needed to upgrade. I was unsure of what kind to get, so I tried …

Road Bikes

Strength Training for People My Age - Mark Rippetoe

Mark Rippetoe reads his article about strength training for those of us with a bit more life experience - Strength Training for People My Age.

Exercise

The Best Strength Exercises for Runners

The Moves to Stay Healthy<p>These are the areas runners need to train to prevent injury.<p><b>Glutes:</b> Plunk points to three exercises to help strengthen the …

Workouts

VO2 max | Runner's World

Legends of Brazilian soccer, college basketball, and the NFL have been put through Dr. Kenneth Cooper’s 12-minute run.<p>To get enough oxygen to your muscles, your legs are as important as your heart.<p>To get the most benefits from your workout routine, you need to improve objective measures of …

Exercise

The Best Strength Exercises for Runners

Runners aren’t typically known for their massive shoulders or overly-developed glutes—they tend to be lean, and even wiry—a physique that allows them …

Eat These 8 Low Glycemic Foods for Stable Blood Sugar and a Healthier Body

"Low glycemic" and "glycemic index" are two health buzzwords that are often thrown around in food and wellness culture—kind of like ketogenic, …

The Basics Of Base Training For Runners

<i>A proper base training phase is more than just long, easy mileage.</i><p>Base training is not a new concept for most experienced runners, but it is one …

Training With A Heart Rate Monitor

<i>Heart rate monitors are useful, but hardly essential.</i><p>Many runners wear heart rate monitors while they run. Should you?<p>Heart rate monitors are not the …

Dynamic Warmups Make You Stronger, Faster

<i>Five minutes of this before one run can make a world of difference.</i><p>You know you’re supposed to warm up your muscles and joints before you head out …

3 Exercises To Help You Achieve The Ideal Running Posture

<i>Excerpted from Run Better: How to Improve Your Running Technique and Prevent Injury by Jean-François Harvey, published by Greystone Books (March</i> …

Yoga

What’s More Effective: Heavy Weights, Plyos Or Circuits?

<i>One study tries to answer the question that runners always ask.</i><p>There are various types of resistance training that runners do. Among them are heavy …

Why And How Runners Should Cross-Train

<i>You can build a big cardio base more quickly and effectively than by just running alone.</i><p>Cross-training in the Smart Marathon Training program is …

Beetroot Juice: The Drink Of Champions

<i>A recent study proves how beneficial this drink can be for endurance athletes.</i><p>There’s been a lot of hype around beetroot juice lately. That’s because …

3 Ways to Increase Running Cadence for Speed | Competitor.com

<i>Work on your leg turnover by following a few simple steps.</i><p>Hit a plateau in your running?<p>Feel like you’re slogging along while others float by?<p>Want a …

How Often Should I Replace My Running Shoes? | Competitor.com

<b>Q.</b><p>Dear Mario,<p>I’m a new runner training for my first half marathon with Team in Training. Our training group’s coach told me to change my shoes every …

Why Should Runners Take Fish Oil?

<i>Fish oil is a useful supplement for endurance athletes to take. Here’s why.</i><p>One subject that continues to come up in conversations about recovery and …

Don’t Separate Mental Training From Physical Training

<i>If you’re running, you’re training your mind as well as your body. Remember that.</i><p>Your mind, not your body, gets the final say in determining how fast …

How a Runner Can Build a Huge Aerobic Base

For a half marathoner or marathoner, the “base phase” of training (also called the introductory or foundational training period) is the first phase …

Marathons

Supplements That Can Give Runners A (Legal) Boost

Ask any serious runner how nutrition factors into performance, and he or she will no doubt tell you that it’s just as important, if not more, as …

Nutrition

Nutrition For The Older Runner

A diet that is laden with antioxidant-rich fruits and vegetables will slow the aging process and its effects on performance. Photo: Scott Draper | …