Joyce Ng

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How Yoga Can Help Your Running

Roll out a yoga mat to become faster and fitter.<p>Sure, you're time-crunched and, okay, maybe a little intimidated about being the only person who can't touch his toes in a room full of Gumbys. But winter is the perfect opportunity to put excuses aside, when your mileage is likely to take a dip, …

Yoga

The World’s Simplest Learn to Run Program

All you need is 30 minutes, three times each week.<p><i>I’ve been out of shape for the past few years and I’m trying to start running. The problem is every time I try, I get through about one or two weeks and stop. I have a hard time following a training plan with all the intervals. Is it just me, or is</i> …

Marathons

3 Tips For Creating Your Personal Race Day Strategy

Veteran Runner But First-Time Marathoner<p>Cathy Shaw has been a runner for years. Over the last few decades, the 43-year-old from Annapolis, Maryland, …

Rub It In

Speed recovery with DIY massage.<p>Self-massage is an effective way to ease muscle tension after an intense workout. The pressure used releases knots, says Leslie Goldblatt Denunzio, a Brooklyn-based sports massage therapist. And the stroking and circular movements stimulate blood flow and flush …

Muscle

Running and Walking on the Treadmill

An introduction to running or walking on the treadmill.<p>Not ready to step outside? Treadmills offer a safe, convenient way to get your workouts even when it’s dark, snowy, or dangerously hot out. And the music, the TVs, and the company of other people can make the miles roll by much easier.<p>Running …

Marathons

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 …

Marathons

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.

Nutrition

Why Running in the Dark Feels Harder

And what optic flow has to do with perceived effort.<p>If you recently did a hard workout in the dark, and found that hitting your normal times was harder than usual, don't worry, you haven't become a head case. Nor are you suddenly in worse shape. Instead, you were experiencing the effects of fast …

Training advice - The Running Bug

Immune to It All

Colds and coughs bring down legions of distance runners. Don't be one of them.<p>You're at the peak of your training or you just completed a marathon, when suddenly you have a sore throat, runny nose, and fits of sneezing. You're not alone. Many long-distance runners report developing colds and other …

Wellness

Should You Be Training With Raisins?

<i>A new study finds using raisins as training fuel may have benefits.</i><p>After more than an hour of strenuous exercise, endurance athletes start to deplete …

The Right Stuff?

Five prerace nutrition mistakes—and how to keep them from ruining your big day.<p>If you're like many runners, you've spent the last few months training for a big race. And as your 5-K, half-marathon, or marathon approaches, you're probably taking extra care with what you eat and drink. Maybe you're …

Nutrition

How and Why You Should Warm Up Before a Run

Heading out for a run too fast and not warmed up is a recipe for injury.<p>Once we get revved up to run it’s tempting to shoot out the door at top speed. But heading out of the gates at full speed—without a proper warmup—is a recipe for disaster, and injury.<p>If you start out too fast, you run the risk …

Marathons

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 …

Marathons

How Fast or Slow Should I Run?

The trick is to find your "Goldilocks pace"—the one that's just right. Here's how.<p>When you first start exercising, you want to work hard enough that you’re boosting your fitness, strength, and endurance but not so fast that you get hurt. (Doing too much too soon is a very common cause of …

Marathons

5 Fixes That Help Your Runner Feet Stay Pain-Free

Photo courtesy of Shutterstock.com<p><b>Q: I started running this year. I love how it makes my mind and body feel, but my feet are killing me. They’re achy</b> …