elvio

31 Flips | 2 Magazines | 1 Following | @khyehau | Keep up with elvio 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 “elvio”

How to Beat Side Stitches

Avoid getting this common pain in your side.<p>We run through sleet and snow, heat and haze, with blisters and black toenails, headaches and knee aches. But a side stitch? That sharp, stabbing pain that hits below the ribs can stop us in our tracks. Although the exact cause of side stitches has yet to …

Muscle

Haile Gebrselassie's World Record Marathon Fueling Plan

See what Geb consumed en route to his first WR in Berlin in 2007.<p>A quick tidbit from a PowerBar-sponsored presentation after the New York marathon, given by exercise physiologist Trent Stellingwerff (who used to work for PowerBar's parent company, Nestle): the fueling plan used by Haile …

Marathons

Lung Power

Need more air? Deep breathing can help you run longer with less effort.<p>Just before you crest a hill or reach the end of a speed interval, your lungs go into overdrive. Your breath becomes shallow and rapid. You think if only you could pull in more air, you could surge up that hill or maintain your …

Yoga

How to Get Abs Quick

Forget crunches. If you want to get faster, fitter, and stronger, you need to train your core like a runner.<p>A generation ago, you’d be hard-pressed to find elite runners paying attention to their abs. Today, it’s practically mandatory. “Our coaches drill the importance of core conditioning into our …

Workouts

The Right Way to Carb-Load Before a Race

You won’t hit the wall—as long as you fuel correctly.<p>Most runners know they should eat pasta, rice, potatoes, or other high-carb foods before a half or full marathon. After all, carbs are a great source of energy, and you need a lot of energy to cover 13.1 or 26.2 miles. But many runners are far …

Nutrition

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.<p>Go on Empty (Sometimes)<p>What you …

Nutrition

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 …

Workouts

Marathon Recovery: the First 24 hours

<i>Coach Jenny, I am running a marathon this weekend and then flying Sunday night to an early morning business meeting Monday. Do you have any magic post-marathon recovery tips that might help me avoid walking like John Wayne into that meeting? - Meg</i><p>Good luck in your marathon this weekend Meg! Yes, …

Marathons

10 Signs That You Need a Rest Day

Pay attention to these body indicators to know when to run and when to back off.<p>If you don’t take time for proper R&R, your body won’t adapt to the stress of your training—you won’t get stronger or faster, explains Stacy Sims, Ph.D., at the Stanford Prevention-Research Center, School of Medicine. …

Exercise

Is Chocolate Milk Really Best for Recovery?

It's good, but it's not your only option.<p>Surrounded by massive hills and valleys at the start line, the runners concerned about recovering from the Big Sur International Marathon breathed a sigh of relief as an announcement was made that chocolate milk would be available at the finish. I had to …

Nutrition

Workout Of The Week: Push the Tempo (Run)

<i>The tempo run is one of the best training sessions a long-distance runner can do.</i><p>If you’re planning to do an endurance race such as a marathon or …

Track Running Dos and Don'ts

Don't be intimidated but there are some simple rules of the track to follow.<p>You don’t have to be “fast” to hit the track. In fact it can be the perfect place for newbies. It’s flat and traffic-free, and the distance is measured for you. Here are the basics you need to know the first time you hit …

Why is the Third Lap in a Mile Repeat the Most Important Lap?

Coach Roy Benson explains<p><b>Question:</b> <b>Why is the third lap in a mile repeat the most important lap?</b><p><i>- Jackie</i><p>Jackie,<p>I hope this is not a trick question and that you are not trying, as the Car Guys on NPR say, "To stump the chumps."<p>All kidding aside, it is not just the third lap of mile repeats that is …

NPR

5K Moves

Use this two part video series to gain speed and lose weight for your next 5K.

Grocery Run

Attention runners! This comprehensive shopping list of best buys and must-avoids will get you in and out of the store—fast.<p>Every time you walk into a grocery store, you face a daunting task: picking the healthiest, most nutrient-packed foods to fuel your running from thousands of choices. …

Nutrition

Fix Muscle Imbalances

Build strength to run your best and stay injury-free.<p>Long runs, hill repeats, and intervals make a runner's body strong. But to propel you forward, your body relies heavily on a few specific muscles that can become so mighty that they overpower lesser-worked areas like your glutes, back, and …

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

10 Essential Strength Exercises for Runners

Do these exercises consistently, and you’ll run faster and stronger.<p>Whenever the topic of strength training and running comes up, most runners tend to respond with, “Wait, I’m supposed to do something other than running?” Supplementing running with strengthening exercises will not only aid in …

Workouts

Should I Stretch Before or After My Runs?

Neither, experts say. Or if you must, do it after your workout—not before.<p>You’ve seen the iconic image of a runner bent over and touching his toes. You’ve probably seen plenty of runners doing this before races. So it may surprise you to hear that this so-called static stretching—attempting to …

Exercise

How to Train for a Half Marathon

Considering your first half marathon? Go ahead and sign up. These running tips will guide you straight to the finish line.<p>The half marathon can be the perfect distance: 13.1 miles is long enough to make you feel super accomplished but short enough to wrap your brain (and schedule) around. And yes,</i> …

Marathons

5 Ways To Become A Faster Runner

<i>Here are five ways to change up your training to stimulate better results.</i><p>Do you train and train but never seem to improve your race times? If so, …

Running for Time vs. Distance

Both minutes and miles have pros—and cons.<p>Researchers have found that our minds process distance and time differently. When the finish line of a measured effort is in sight, you get visual feedback about how much farther you have to go, which spurs you to accelerate near the end. Time feedback, …

Marathons

Hamstring Stretching: Just Do It

Study finds similar improvements from different programs.<p>In running, it's often more important that you do something than that you do precisely the "right" thing. As 1983 Boston Marathon champion Greg Meyer has said, there are many ways to get fit, so pick one and get to work.<p>A new study suggests …

Yoga

Make Every Minute Count

Here's how to get faster, stronger, and fitter in however many minutes you can spare.<p>Developing speed is ideal for time-pressed runners because getting faster requires short, targeted efforts. "Quick bursts improve your ability to produce energy without using oxygen while strengthening muscles, all …

Marathons

Sharing the Road

How to help your friends start running.<p>You've been running all year, picking up the pace, hitting a few hills, maybe even entering a race or two. And now, your improved fitness and confidence has inspired a friend to try running and she's asking you for guidance. As a recent beginner, you can …

Midrun Mishaps

Conquer common problems when they strike.<p>You're in the middle of an important training run or race when a cramp, blister, or slippery banana peel strikes. Here's how to run around these setbacks.<p><b>Oh No! Muscle Cramp</b><b><br>Recovery Plan:</b> Stop running and apply pressure to the muscle. Press firmly for 15 …