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15 OF COLORADO’S MOST SCENIC TRAIL RUNNING DESTINATIONS

Per capita, the sensational views on mountain trails in Colorado is, literally, sky high. Trails explore deep forests, high mountains, tranquil …

Hiking

Hiking and History in Italy’s Dolomites

When World War I broke out, Italy’s <b>Dolomites</b> became a treacherous front line for Austrian and Italian soldiers.<p>Here among the jagged peaks and sheer pastel walls of this ancient range of the Alps, where many cultures had coexisted for centuries, soldiers on both sides built networks of bolted-down …

Italy

Secrets from Triathlon Training: How to Find Extra Hours in the Day

To squeeze in workouts, maximize your time, from the morning commute to evening TV<p>Competing in a triathlon is an awe-inspiring athletic feat. So, too, is finding the time to train for it.<p>The growing ranks who compete in the swim-bike-run events spend an average of 10 hours a week in training, …

Swimming

Brain-Controlled Bionic Legs Are Finally Here

No, really. Amputees have been testing them for over a year<p>For a full decade, Gudmundur Olafsson was unable to move his right ankle. That's because it wasn't there. Olafsson's amputated lower leg was the delayed casualty of an accident from his childhood in Iceland, when he was hit by an oil truck. …

Epigenetics and Fitness

Can you pass on acquired traits (like fitness) to your children?<p>My column this week in the <i>Globe and Mail</i> looks at the links between epigenetics and fitness/health:<p><i>Skipped the gym yesterday? Oops – now your unborn kids, and their kids, are going to struggle with weight and cholesterol for their</i> …

Adventure Travel

Green Chicken Masala http://paleoleap.com/green-chicken-masala/

Seafood Gumbo http://paleoleap.com/seafood-gumbo/

10 moves to upgrade your run

1. Speed ladder<p><b>What it works:</b><p>The speed ladder is great way to warm up and develop footwork. "It helps with cadence and a runner's ability to respond …

Fitness

Are you in the mood for some comfort food? Top a sweet potato with braised coconut spinach with chickpeas and lemon. You won't regret it: http://thekitc.hn/OObg0X

How Alcohol Affects Muscle-Building

Too much booze suppresses muscle synthesis.<p>I don't imagine there are many people out there who imagine that drinking a case of beer will make you a better athlete. Still, there are lots of people who argue that it doesn't really matter either way -- that training is training and social life is …

Workout Of The Week: Threshold, Long, Threshold (TLT)

<b>The coach:</b> Magdalena Lewy Boulet<p><b>The athlete:</b> Clara Peterson, 16th at the 2012 U.S. Olympic Marathon Trials<p><b>When they did it:</b> Peterson, who was a …

Marathons

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 …

Exercise

6 Injury-Reducing Exercises For Runners

<i>Learn how to attain optimal hip flexor flexibility, improve core strength and stability, as well as gluteal strength and stability.</i><p>One of the key …

Sweet Potato Casserole

This is a recipe for a delicious sweet potato casserole that is perfect to serve alongside any of your holiday meals! Sweet potatoes are very …

Recipes

Protein Intake And Performance For Runners

<i>Are you taking in enough protein? Too much? At the right times?</i><p>Protein is the only macronutrient left with generally positive associations. Fat has …

Nutrition

IRONMAN Official Site | IRONMAN triathlon 140.6 & 70.3

<i>by Craig David</i><p>It's a Saturday morning, and you and your training partners are three hours into a bike ride. You stop at your usual small-town grocery …

Nutrition

Putting NormaTec to the Test

Studying the recovery benefits of "dynamic compression."<p>Way back in 2009, in the early days of this blog, I wrote a post sparked by this image from Ryan Hall's Twitter feed:<p>He was demonstrating his (at the time) new NormaTec MVP, a "dynamic compression" legging that squeezes the legs with a …

Exercise

Tracking Fitness With the "Heart Rate-Running Speed Index"

Finnish scientists propose a simpler alternative to lab testing.<p>This post isn't as complicated as the graph below might seem at first glance. The basic point is this: as you get fitter, your heart rate at a given running speed should decrease. (Or, conversely, your running speed at a given heart …

Banana Pumpkin Breakfast Bread

<i>Power through your mornings with this nutrient-packed fall treat from triathlete-chef Lentine Zahler.</i><p>Ingredients<p>1 cup unbleached white flour<br>1 cup …

The Importance of Breaks in Sedentary Time

Two images demonstrate how to avoid staying motionless for hours on end.<p>Check out the following pair of images:<p>They come from this paper on sedentary behaviour, via a recent entry by Travis Saunders on the <i>Obesity Panacea</i> blog. They show data from activity monitors that reveal patterns in when …

Racing Weight: How Much Should You Weigh?

<i>Here’s a rough ‘n’ ready method to estimate your ideal racing weight.</i><p>Every runner knows that body weight affects running performance. Because your …

Fitness

Drills for Stronger, Healthier Shoulders

The shoulders bear the weight of triathlon success. This off-season, learn how to treat them right.<p><i>by Chris Johnson and Dr. G. John Mullen</i><p>Winter is …

Are You Eating Too Much?

<i>Indulging in “hedonic hunger” keeps many people from reaching a healthy weight—and many runners from reaching their racing weight.</i><p>It is a …

How to Make Artichoke Pesto

When 'Ho-ho' turns to 'Oh, no!' Holiday decorating injuries on the rise

In U.S. emergency rooms, the holiday decorating season starts early. Just ask Dr. Carlos Roldan, a Texas ER doc who treated a man who fell off a ladder while putting up his Christmas lights — in September.<p>“He lost his balance as his wife was on the ladder trying tohand him his walker,” Roldan says. …

Decorations

5 Exercises That'll Make You Faster

These moves target the muscles needed for your fastest, strongest, best trail running outings ever, whether you're racing or just wanting to feel better on the trail.<p>Trail running enlists different muscles than road running, which creates different needs for strengthening. The uneven nature of a …

Go on, run for your life

New Victorian research reveals that running long-distance runs can slow the ageing process by protecting the part of the body that stops the genes …

Do The Performance Benefits Of Caffeine Come At A Cost?

<i>The popular stimulant can improve performance, but it might have some drawbacks that most people don’t consider.</i><p>A supplement that actually works to …

Wellness

Weight Loss Tip: Blend And Add Pepper

<i>Research suggests that there are foods we can eat more of that help fill us up, but also help us to eat fewer calories.</i><p>Endurance athletes are often …

Nutrition